Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

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31.05.2021
Andrew Huberman

Andrew Huberman

70634480
1910000
109
21.04.2013
US
Описание видео:

In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function. #HubermanLab #MuscleGrowth #Exercise Thank you to our sponsors InsideTracker - 🤍insidetracker.com/huberman Headspace - 🤍headspace.com/specialoffer 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 LinkedIn: 🤍🤍linkedin.com/in/andrew-huberman Website: 🤍hubermanlab.com Newsletter: 🤍hubermanlab.com/neural-network Timestamps: 00:00:00 Introduction 00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com 00:12:45 Muscle Is A Slave To the Nervous System 00:16:22 Why We Have A Brain 00:17:38 Flexors, Extensors, & Mutual Inhibition 00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP 00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone 00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver 00:27:30 Leveraging Lactate To Enhance Brain Function 00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function 00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good. 00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle 00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used 00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons 00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not) 00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort 00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal 00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger 00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure 00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions 01:00:09 How Long Should Weight Training Sessions Last 01:01:35 Training Duration & Volume 01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons 01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized 01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance 01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release 01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion 01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic 01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery 01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance 01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold 01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress 01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate 01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium 01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT 01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores 01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency 01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work 01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work 01:58:58 What Time Of Day Is Best To Resistance Train? 01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support Disclaimer: 🤍hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - 🤍🤍blabacphoto.com

Кадры из видео
Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22
Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22
Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22
Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22
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Комментарии пользователей:
Ian Barton
2022-12-07 16:35:15

What does breathing properly actually means? Nose breathing or what?

Good Old Mike
2022-12-07 14:55:30

Thank you for this public service. Extremely informative.

Adriana Giraldo
2022-12-07 05:50:19

Rewatching this episode🙌🧠💪🏽.
@Hubermanlab @andrewhuberman can you lead me to study about decreased origination?

This is something I have seen with the people I work with in terms of being one of the biggest contributors to stop exercising...

Thank you as always 🙌🧠💪🏽💜

Semmywap
2022-12-06 23:34:58

Immediately clicked no more being skinnnnny

Nakul Pandey
2022-12-06 12:56:07

Invite doctor MCcguff too

Gary Lowe
2022-12-05 21:06:08

Thanks for consolidating and communicating the latest science on muscle growth. Great information!
I think I may have missed something in this podcast because I can't make the math for a weekly exercise schedule work. You said the most effective exercise routine to stimulate testosterone is 6 sets of 10 reps, for a session no longer than 60 minutes, resting not less than 2 minutes between sets.
By my math, one set would take approximately 2 minutes with a 2 minute rest time. 4 minutes per set x 6 sets = 24 minutes per muscle group exercise. If I am right, that means that within 60 minutes I only have time for 2 exercises each affecting one body part. The only way to get my weekly sets beyond maintenance and into hypertrophy for these two body parts (and boost the sets per body part to over 10 per week) would be to repeat the routine a second day in that week.
If I wanted to exercise two additional body parts within that given week, I would have to workout 4 days in one week, which may not allow sufficient recovery time, based on what you mentioned in your podcast.
I must be looking at this wrong. Can you help clarify? Thanks

J Felix
2022-12-05 16:24:10

Thank you, Dr. Huberman. Podcast suggestion: best practices for preventing muscle injury or for recovery. Thanks for considering!

Leo_inter_Hyaenaem
2022-12-04 20:48:16

"Humane meat" is a myth. A hideously ridiculous meat.

lee dufour
2022-12-04 18:12:19

Thanks Andrew!

Stefanos Kalogirou
2022-12-04 15:19:10

Taking into account individual differences that are the dominant predictor in determining individual outcomes, it is so moronic theoretically to even consider that six sets of ten reps have equivalent hormonal outcomes for everyone!!!!

Gage
2022-12-03 20:56:40

XLr2RKoD-oY&t=57m35s 57:35 So how close should I get to failure?

John Fitzsimmons
2022-12-03 01:11:57

Good Guys Wear Black? Is there a reason that Dr. Huberman always wears black with a black background? For ease and minimal distractions?

Manuj Madan
2022-12-03 00:55:03

Just lift weights. Do progressive overload. Eat calorie surplus with 1.6 to 1.8 g protein per kg bodyweight. Sleep well.

Benny Canela
2022-12-02 15:01:15

XLr2RKoD-oY&t=36m49s 36:49

Barbara Kandora
2022-12-01 14:33:21

Thanks

Justin Daher
2022-12-01 01:32:41

Hi Dr. Huberman, I love this episode and I am hoping to put it to use in my day to day life very soon. I have particular questions when it comes to my ability to build/retain muscle that have to do with me having muscular dystrophy. I am 23 years old and I am very well educated but have yet to find a comprehensive source that details why people with muscular dystrophy (in particular FSHD which is the most common form) experience muscle weakness and wasting. I am unclear on what the reasoning behind it is despite my constant search for answers. Is it a lack of ability to recover from a work out? Is it the lack of ability for a workout to influence muscle in a way that stimulates growth? Can I grow muscle but I have an accelerate deterioration meaning there may be a way to grow muscle, but the rate at which I do so has to be greater than the rate at which my muscles deteriorate? Is muscle growth possible but difficult? Or is it simply impossible? These are all questions I wish I could answer but I don’t have a resource that can explain the science in an understandable manner. I think it would be an interesting concept for an episode. It would also draw attention to foundations that support research on these topics such as the FSHD society (which I am a member of and can get you in contact with). Please let me know what you think if you see this.

A
2022-11-30 13:56:37

XLr2RKoD-oY&t=6m32s 6:32 Stephan Hawking would disagree

Faux d'Auteur
2022-11-29 17:10:07

When you have over a million people watching you speak about something you are passionate about for over 2 hours straight, you have succeeded in life. I'm not saying I want to be a professor or expert but I'd like to be as knowledgeable about a topic just like Andrew.

Clint McGaugh
2022-11-28 03:43:41

Ok this is great💯 I have weighed 145/142 for 30yrs can’t sleep at all so hopefully applying this to my life will change me🤷🏻‍♂️❤️

Что ищут прямо сейчас
מאזדה трэш кэш SuperBowl как стать поставщиком валдберис почему проходит любовь зож Mohamad Adnan Royal Danish Air Force Drama guga om mani padme hum freelan show blogbox электричка противогаз #トイレ縁裏 Elden Ring Farming 游京 jalan eye surgery
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