Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series

Andrew Huberman published this video item, entitled “Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series” – below is their description.

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.

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Dr. Andy Galpin

Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php

Website: https://www.andygalpin.com

Twitter: https://twitter.com/drandygalpin

Instagram: https://instagram.com/drandygalpin

YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw

Articles

Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?: https://bit.ly/3j4sXxq

Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort: A scoping review: https://bit.ly/3Dd9MIy

Other Resources

Andy Galpin: Science of Muscle Hypertrophy: https://youtu.be/MyKrc-fheBw

Prilepin’s Chart: https://bit.ly/3XD9Nxw

Cable Core Rotation: https://bit.ly/3WDihnd

Eric Cressey: https://ericcressey.com

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 – https://www.blabacphoto.com

Disclaimer: https://hubermanlab.com/disclaimer

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