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My guest 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 discuss fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and we review specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance. #HubermanLab #Strength #Fitness Thank you to our sponsors AG1 (Athletic Greens): 🤍athleticgreens.com/huberman Thesis: 🤍takethesis.com/huberman InsideTracker: 🤍insidetracker.com/huberman See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR 🤍hubermanlab.com/tour Our Patreon page 🤍🤍patreon.com/andrewhuberman Supplements from Thorne 🤍🤍thorne.com/u/huberman Social & Website Instagram - 🤍🤍instagram.com/hubermanlab Twitter - 🤍twitter.com/hubermanlab Facebook - 🤍🤍facebook.com/hubermanlab TikTok - 🤍🤍tiktok.com/🤍hubermanlab Website - 🤍hubermanlab.com Newsletter - 🤍hubermanlab.com/neural-network Subscribe to the Huberman Lab Podcast Apple Podcasts: 🤍apple.co/3DbFdlv Spotify: 🤍spoti.fi/34Xod5H Google Podcasts: 🤍bit.ly/3wo01EJ Other platforms: 🤍hubermanlab.com/follow Dr. Andy Galpin Links Twitter: 🤍twitter.com/DrAndyGalpin Instagram: 🤍🤍instagram.com/drandygalpin Website: 🤍🤍andygalpin.com Published Work: 🤍bit.ly/35lBS6Q RAPID Health: 🤍rapidhealthreport.com Absolute Rest: 🤍🤍absoluterest.com Article Links "Properties of Motor Units in the Heterogenous Pale Muscle (M. Gastrocnemius) of the Cat": 🤍bit.ly/36s3GqJ "Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect": 🤍bit.ly/3IP5tTI Timestamps 00:00:00 Dr. Andy Galpin, Strength & Endurance Training 00:03:08 The Brain-Body Contract 00:03:55 AG1 (Athletic Greens), Thesis, InsideTracker 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, Patreon, Thorne, Instagram, Twitter Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - 🤍🤍blabacphoto.com Audio Engineering: Joel Hatstat at High Jump Media
Thanks!
Regarding the 3x5.
He says the minimum is 3 exercises 3 reps 3 sets 3 min rest, a 20 minute workout. With 9 sets i.e. 8 rest periods, isn't that already at least 24 mins?
Extending that to the higher end. Wouldn't 5 exercises 5 reps 5 sets 5 min rests give you like 2 hours worth of rest time?
You can see the genuine excitement in Andrew's face in talking about this subject
Thanks. As always highly recommended to watch
please asthma, lower back===brain damage----- love u dude
The breathing for me between exercises or sets totally brings my heart rate down and reduces my lactic acid.
Last time I took this much notes I was in school! I didn't know where to begin to create my program, I was so used to just follow my friends, boyfriends or trainers. I now know how to achieve MY goals when it comes to my personal fitness. This channel and Andy Galpin are invaluable!
I'm wondering if any substantial studies have been done on what I k kw as iron shirt training. As in taking in a breath and then using the muscles to exhale with exhaling, creating a pressure in the body and head.
Ah my fav episode ... searching for an episode on aging and building athletic performance . Can we have something on that ?😅
1.19.20
We just need you two and Adam from The Bioneer to do a colab and make a new Batman training plan. I'd pay big bucks for the coolness factor alone.
I climb and do pull ups everyday because my back back only stays sore for a few hours.
Should I give myself more time? 🤔
I train to failure and rest for two weeks. Exhausting mentally 😂
love
Dr. Huberman.
I have recently found your channel and greatly enjoy your content. I would be curious to hear what you have to say about the different types of sensory inputs and the related effects to the body. Some examples could be music and its effects on mind and body, or perhaps different types of visual imputs. How these things can alter mood, perception, as well as other responses in the body.
If you read all of that, thank you, and keep doing what you're doing. You're making the world a better, better informed place.
Exceptional
No idea what ounces are. Struggle to follow with science not using metric system.
One giant commercal
The higher the volume the more you will pay the price as you age. Cycle your training, include periods of very light training and rest.The strongest period of my life involved low volume and high intensity.
Much of what are reading and listening to is simply recycled.
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