Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Huberman Lab Podcast #65
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.
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Dr. Andy Galpin Links
Twitter: https://twitter.com/DrAndyGalpin
Instagram: https://www.instagram.com/drandygalpin
Website: https://www.andygalpin.com
Published Work: https://bit.ly/35lBS6Q
RAPID Health: https://rapidhealthreport.com
Absolute Rest: https://www.absoluterest.com
Article Links
“Properties of Motor Units in the Heterogenous Pale Muscle (M. Gastrocnemius) of the Cat”: https://bit.ly/36s3GqJ
“Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect”: https://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 – https://www.blabacphoto.com
Audio Engineering: Joel Hatstat at High Jump Media