Huberman Lab
Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Choose exercises that allow for full range of motion and proper technique for strength training.
- For strength development, work with weights that are at or above 85% of your one-rep max.
- For hypertrophy, exercise selection is still important but intensity is less crucial allowing for a wider range of loads and repetition ranges.
- Training frequency can be high for strength training as the primary driver is neural adaptation.
- When selecting exercises for endurance training, focus on activities that minimize eccentric landing to avoid muscle damage and soreness.
- Maintain a breath hold during the eccentric phase and exhale on the concentric phase during endurance training to optimize recovery and calm the nervous system.
Deep dives
Strength Training Principles
When it comes to strength training, exercise selection is important. Choose exercises that allow for full range of motion and proper technique. Intensity is key for strength development, so work with weights that are at or above 85% of your one-rep max. Aim for low repetition ranges, typically around five repetitions per set. The total volume of work sets can vary, but around three sets per exercise is a good starting point. Rest intervals should be longer, around two to four minutes, to allow for adequate recovery. Training frequency can be high for strength training, as the primary driver is neural adaptation. Training the same muscle every day is possible as long as you focus on intensity and practice proper technique.
Hypertrophy and Muscle Size
For hypertrophy or muscle size development, exercise selection and full range of motion are still important. Intensity is less crucial, allowing for a wider range of loads and repetition ranges. Higher total volume of work sets can be beneficial for hypertrophy. Rest intervals can be shorter compared to strength training, around one to two minutes. Training frequency can be moderate, allowing for adequate recovery and growth. It's important to note that hypertrophy may not directly correlate with strength gains, as other factors such as neural adaptations and connective tissue play a role in strength development.
Training Frequency and Muscle Recovery
Training frequency depends on the individual's goals and training intensity. For strength-focused training, frequency can be higher, with the same muscle group trained every day. Neural adaptations are the primary driver of strength gains, and daily training can be effective. In contrast, hypertrophy-focused training requires more recovery time as the muscle tissue needs to repair and grow. Rest days are essential for allowing muscle adaptations to occur. It's important to listen to your body and adjust training frequency based on recovery and overall performance.
Exercise Choice and Eccentric Landing
When choosing exercises for endurance training, it is important to focus on activities that minimize eccentric landing, such as cycling, swimming, rowing, or pushing a sled. Eccentric landing can lead to muscle damage, soreness, and potential injuries. It is recommended to start with exercises that are mostly concentric-based to avoid excessive eccentric loading.
Breathing Strategies
During endurance training, it is important to maintain a breath hold during the eccentric or lowering phase of the movement and exhale on the concentric or pushing phase. It is also recommended to have a breathing strategy in between sets and after workouts to enhance recovery and calm the nervous system.
Exercise Frequency and Intensity
For endurance training, the recommended frequency is daily, even for individuals focusing on strength and hypertrophy. Zone 2 cardio, which corresponds to a conversational pace, can have positive effects on cardiovascular health without interfering with strength and hypertrophy goals. It is important to find a balance between different training modalities and break up endurance training into several sessions throughout the week.
Interference Effects and Order of Training
There is no significant difference if endurance training is done before or after strength and hypertrophy training. The interference effect, where one type of training negatively impacts the other, is minimal when zone 2 cardio is performed at a conversational pace. It is possible to do endurance and strength training on the same day, but it is important to personalize the training schedule and listen to the body's recovery needs.
Importance of Hydration and Electrolyte Balance
Hydration is crucial for overall health and performance. It is recommended to consume half your body weight in ounces of water per day. During exercise, it is essential to maintain fluid balance by drinking 125% to 150% of the weight lost in fluid. Electrolytes, such as sodium, are also important to replenish during and after exercise, with 500 milligrams of salt recommended both before and after workouts.
Considerations for Cold Exposure Training
Cold showers, ice baths, and cold immersion can have potential benefits but should be done separately from strength and hypertrophy training. Cold exposure immediately after these workouts may hinder muscle growth. While more research is needed, it is advisable to separate cold exposure training sessions from strength and hypertrophy exercises to maximize results.
Personal preference for Fasted or Fed Training
Whether to train fasted or fed depends on personal preference. While some individuals feel lighter and more energetic training fasted, others may prefer having a small meal or snack before exercise. The choice should be based on individual comfort and performance goals.
Sodium bicarbonate as a training tool
Sodium bicarbonate, also known as baking soda, is a supplement that can be used to enhance training performance by regulating pH levels in the body. By reducing acid buildup during intense exercise, sodium bicarbonate can delay fatigue and improve endurance. It can be taken as a solution before a workout to reap its benefits. Starting with a quarter to a half teaspoon in 10 ounces of water is a recommended dosage to avoid gastric distress. The perceived and real fatigue can be reduced with sodium bicarbonate supplementation, allowing for increased work output.
Absolute Rest: Revolutionizing Sleep Solutions
Absolute Rest is a cutting-edge project aimed at providing comprehensive sleep solutions. It addresses the psychology, physiology, pathology, and environmental factors that influence sleep quality. Through screening and diagnostics, Absolute Rest can identify if sleep problems stem from psychological or physiological issues. Pathologies can also be assessed through a full sleep study, and environmental factors like temperature, humidity, pollutants, and CO2 levels can be analyzed. This holistic approach to sleep optimization enables targeted interventions to improve sleep quality.
Creatine Monohydrate: The Jewel of Supplementation
Creatine monohydrate is regarded as one of the most effective and versatile supplements for high performance. It provides a beneficial impact on muscle energy production, making it valuable for both strength and endurance training. Additionally, creatine shows potential benefits for cognitive function, mental health, and overall health outcomes. Its safety profile is well-established, and a daily dosage of five grams is recommended for optimal results.
The Role of Sodium Bicarbonate, Beta-Alanine, and Absolute Rest
Sodium bicarbonate and beta-alanine serve as effective supplements for performance enhancement. Sodium bicarbonate regulates pH levels and delays the onset of fatigue, making it ideal for high-intensity interval training and anaerobic exercises. Beta-alanine acts as a fatigue blocker by buffering acid production during exercise. Absolute Rest revolutionizes sleep solutions by addressing psychological, physiological, pathological, and environmental factors that affect sleep quality. By considering and optimizing these factors, Absolute Rest provides tailored interventions for improved sleep.
Conclusion
In this podcast episode, Dr. Andy Galpin discusses various aspects of performance enhancement, sleep optimization, and supplementation. Sodium bicarbonate and beta-alanine are identified as effective supplements for delaying fatigue and improving exercise performance. Absolute Rest provides a comprehensive approach to sleep solutions, considering psychological, physiological, pathological, and environmental factors. Lastly, creatine monohydrate is recognized as a versatile and beneficial supplement for muscle energy production and cognitive health. The podcast offers valuable insights and practical recommendations for individuals seeking to enhance their training, sleep quality, and overall well-being.
In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance.
For the full show notes, visit hubermanlab.com.
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Timestamps
(00:00:00) Dr. Andy Galpin, Strength & Endurance Training
(00:03:23) Sponsors: AG1, LMNT
(00:08:20) Adaptations of Exercise, Progressive Overload
(00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness
(00:27:30) Modifiable Variables of Strength Training, Supersets
(00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy
(00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction
(01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept
(01:10:48) Mind-Muscle Connection
(01:16:16) Mental Awareness
(01:27:57) Breathing Tools for Resistance Training & Post-Training
(01:37:25) Endurance Training & Combining with Strength
(01:51:20) Tools: Protocols for Endurance Training
(02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle
(02:16:35) Hydration & the Galpin Equation, Sodium, Fasting
(02:35:57) Cold Exposure & Training
(02:43:15) Heat Exposure & Training
(02:53:47) Recovery
(03:04:02) Tool: Sodium Bicarbonate
(03:17:26) Tool: Creatine Monohydrate
(03:20:08) Absolute Rest
(03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter
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