GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
Huberman Lab
Podcast Notes The problem with aging isn’t just the preservation of muscle, it’s the preservation of muscle, power, and strength – you want to stand up, catch yourself from a fall, pick things up from the floor, etc.Distinguishing strength and hypertrophy:
Strength relates to mechanics, the force capability of muscle, and firing the right muscle group in the right sequenceHypertrophy is simply the size of the muscle (without consideration for function or strength) – hypertrophy training optimizes for muscle size, not muscle strength“Protein ingestion alone is anabolic – it will help you grow muscle, independent of even moving.” – Dr. Andy GalpinIf you ingest protein + carbohydrates (fuel) + exercise, the benefits stack to maximize muscle growthIt’s important to understand your goal! You can put together a training program for any adaptation you want and avoid the ones you don’t want“Volume is the primary driver in hypertrophy; intensity is the primary driver in speed, power, and strength.” – Dr. Andy GalpinNon-negotiables for any training program to work:(1) adherence, (2) progressive overload, (3) individualization, (4) choosing the appropriate targetIn general, a good rep cadence for strength training is 311 and a good cadence for hypertrophy is 312 (or you could even keep it 311 and manipulate other variables – it’s just a method choice)General exercise breathing protocol: maintain a breath hold during the lowering/eccentric most dangerous part of the movement & exhale on the concentric portionThe main difference between a power or strength workout is the load – moderate load is power-based adaptation at high intent (moving fast; 30-70% 1RM); strength training is 70% 1RM or higherRead the full notes @ podcastnotes.orgIn this episode 2 of a 6-part special series, Dr 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) Momentous, 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) AG1 (Athletic Greens)
(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) 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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