The Three to Five Concept for Growth and Adaptation

In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Benefits of Strength & Hypertrophy Training, Aging

(00:10:52) Strength & Hypertrophy Training, Aesthetics 

(00:14:02) Sponsors: Eight Sleep, Levels

(00:17:48) Strength vs. Hypertrophy Training: Adaptations

(00:22:42) Ligaments, Tendons & Resistance Training

(00:28:05) Bone Strength & Resistance Training, Age, Women

(00:32:38) Strength Training & Major Adaptations

(00:41:32) Sponsor: AG1 

(00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis

(00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis

(00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy

(00:56:37) Muscle Physiology & Plasticity, Muscle “Memory”

(01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training

(01:11:51) Sponsor: InsideTracker

(01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning 

(01:22:02) Warming Up & Training, Dynamic Movements

(01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training

(01:44:03) Tool: Breathing & Training, Valsalva Technique

(01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart

(02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization

(02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets 

(02:24:22) Sets & Rest Periods; Stretching

(02:28:48) Tools: Power Training & Modifiable Variables; Examples

(02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets

(02:40:44) Power & Strength Training Protocols

(02:43:37) Intention, Focus & Exercise

(02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling 

(02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples

(03:03:02) Balanced Muscle Development & Hypertrophy

(03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits

(03:23:08) “Non-Responders” & Exercise Plateaus, Volume

(03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”

(03:37:39) Frequency & Workout Duration, Splits

(03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges

(03:55:22) Hypertrophy, Muscle Damage & Recovery

(04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect

(04:06:22) Hypertrophy Training Protocols 

(04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy

(04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid

(04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength

(04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine

(04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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