Science of Muscle Growth Increasing Strength Muscular Recovery

In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance growth hypertrophy and recovery I explain muscle metabolism and muscle fiber recruitment I detail protocols for increasing muscular growth and for neuro-muscular recovery I explain the effects of deliberate cold anti-inflammatory agents and anti-histamines on training progress I describe science-supported protocols using certain weight load ranges total sets per week training intensity frequency and in-between set activities if one's goal is to increase muscle growth strength or endurance I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance Finally I explain how to leverage exercise and weight training to enhance cognitive function HubermanLab MuscleGrowth Exercise Thank you to our sponsors InsideTracker - a https 3A 2F 2Finsidetracker com 2Fhuberman a Headspace - a https 3A 2F 2Fheadspace com 2Fspecialoffer a Supplements from Thorne a http 3A 2F 2Fwww thorne com 2Fu 2Fhuberman a Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fhubermanlab com a Newsletter a https 3A 2F 2Fhubermanlab com a neural-network Timestamps 00 00 00 Introduction 00 10 58 Protocol For Fat Loss Zero-Cost PDF Available At thecoldplunge com 00 12 45 Muscle Is A Slave To the Nervous System 00 16 22 Why We Have A Brain 00 17 38 Flexors Extensors Mutual Inhibition 00 20 00 How Muscles Move Making Using Muscle Energy Making ATP 00 23 29 The Burn Is Not Lactic Acid Lactate A Buffer Prevents Acidity Fuel Hormone 00 26 11 Feeling the Burn For 10 of Workouts Is Good For Brain Heart Liver 00 27 30 Leveraging Lactate To Enhance Brain Function 00 29 40 Breathing Properly Through The Burn For Sake of Performance Brain Function 00 30 47 Neurogenesis New Neurons Exercise Not Much In Humans Which Is Good 00 33 39 How To Contract Muscles Make Them Bigger and or Stronger Henneman s Principle 00 36 58 A Large Range of Weight 30-80 of One Repetition Maximum Can Be Used 00 38 58 What Makes Muscles To Grow Stress Tension Damage Myosin Balloons 00 45 22 Figuring Out Which of Your Muscles Will Grow Get Stronger Easily Or Not 00 48 11 Getting Stronger Versus Muscle Growth Distributed Versus Local Effort 00 50 47 How Much Resistance Should Most People Use 30-80 Range Specific Goal 00 54 25 How Many Sets Per Week To Maintain Or To Grow Muscle Get Stronger 00 56 43 10 Of Resistance Training Should Be To Failure the Rest Should End Near Failure 00 58 23 Number of Sets Inversely Related To the Ability to Generate High Force Contractions 01 00 09 How Long Should Weight Training Sessions Last 01 01 35 Training Duration Volume 01 03 51 Range of Motion Speed of Movement The Key Role of Upper Motor Neurons 01 08 10 Customizing Training 1-6 Month Experiments Key Elements Summarized 01 09 28 Focal Contractions Between Sets To Enhance Hypertrophy Not Performance 01 11 26 The Optimal Resistance Training Protocol To Optimize Testosterone Release 01 16 00 How Quickly To Complete Repetitions Interset Rest Times Activities Pre-Exhaustion 01 20 43 Tools To Determine If You Have Recovered From Previous Training Local Systemic 01 26 33 Carbon Dioxide Tolerance Test For Assessing Recovery 01 32 43 The Way To End Every Training Session How To Breath Between Sets For Performance 01 34 46 How When To Use Cold Exposure To Enhance Recovery When To Avoid Cold 01 36 37 Antihistamines Anti-Inflammatory Drugs Can Be Problematic Prevent Progress 01 38 42 Foundational Supplements For Recovery EPA Vitamin D3 Magnesium Malate 01 41 08 Ensuring Proper Nerve-Muscle Firing Sodium Potassium Magnesium 01 45 00 Creatine Good How Much Cognitive Effects Hormonal Considerations DHT 01 50 12 Beta-Alanine Beet Juice Note About Arginine Citrulline Cold Sores 01 52 00 Nutrition Protein Density Leucine Thresholds Meal Frequency 01 55 54 Why Hard Workouts Can Make It Hard To Think Do Mental Work 01 57 25 Leveraging Weight Training Rest Days To Optimize Cognitive Work 01 58 58 What Time Of Day Is Best To Resistance Train 01 59 40 More Information Resources Subscribing Zero-Cost To Support Disclaimer a https 3A 2F 2Fhubermanlab com a disclaimer Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a

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