AI-powered
podcast player
Listen to all your favourite podcasts with AI-powered features
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.
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
https://www.livemomentous.com/huberman
(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
Title Card Photo Credit: Mike Blabac
Listen to all your favourite podcasts with AI-powered features
Listen to the best highlights from the podcasts you love and dive into the full episode
Hear something you like? Tap your headphones to save it with AI-generated key takeaways
Send highlights to Twitter, WhatsApp or export them to Notion, Readwise & more
Listen to all your favourite podcasts with AI-powered features
Listen to the best highlights from the podcasts you love and dive into the full episode