In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery.
Show notes: https://go.hubermanlab.com/y8QLDGd
Subscribe to Perform with Dr. Andy Galpin: https://www.performpodcast.com/subscribe
Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5
*Huberman Lab*
Instagram: https://www.instagram.com/hubermanlab
Threads: https://www.threads.net/@hubermanlab
X: https://x.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
TikTok: https://www.tiktok.com/@hubermanlab
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com
Newsletter: https://www.hubermanlab.com/newsletter
Dr. Andy Galpin
X: https://x.com/DrAndyGalpin
Instagram: https://www.instagram.com/drandygalpin
YouTube: https://www.youtube.com/@drandygalpin
Website: https://www.andygalpin.com
Perform with Dr. Andy Galpin (podcast): https://www.performpodcast.com
*Timestamps*
00:00:00 Andy Galpin
00:00:39 9 Exercise Adaptations; Progressive Overload
00:03:53 Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables
00:08:39 Full-Body Workout, Exercise Selection
00:11:11 Training Intensity, Repetitions, Sets, Rest Intervals, Supersets
00:14:51 Hypertrophy vs Strength Training Recovery
00:17:06 Training Volume & Frequency for Hypertrophy
00:18:59 Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms
00:22:31 Tool: 3 x 5 Protocol; Power vs Strength
00:24:08 Mental Awareness in Training; Mind-Muscle Connection
00:27:10 Activating Muscle Groups, Awareness, Tool: Eccentric Overload
00:29:26 Tool: Resistance Training Breathing & Post-Training
00:33:42 Acknowledgments
#HubermanLab #Strength #Fitness
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
