Why Muscle Matters & How to Build Muscle | Perform with Dr. Andy Galpin | Andy Galpin

In this episode of "Perform," Dr. Andy Galpin discusses the importance of skeletal muscle for overall health and performance, going beyond aesthetics to highlight its role as a key organ system. He explains how muscle quantity and quality impact various physiological functions, including brain health, longevity, metabolism, and hormone regulation. Dr. Galpin breaks down muscle composition, discussing fiber types (fast twitch and slow twitch) and their adaptability to lifestyle factors like exercise and nutrition. He provides guidance on assessing muscle mass and quality using tools like FFMI and movement screens, and offers practical interventions, such as resistance training and proper nutrition, to improve muscle health and function, emphasizing the significance of strength training for preserving fast-twitch fibers and reducing the risk of age-related decline.

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Why Muscle Matters & How to Build Muscle | Perform with Dr. Andy Galpin

Andy Galpin

Introduction to Human Performance and Skeletal Muscle

The Importance of Muscle Quality and Quantity

Skeletal Muscle as a Regulator of Performance

Skeletal Muscle as an Organ System and its Impact on Health

Metabolism, Adaptability, and Types of Muscle

The Structure and Adaptability of Skeletal Muscle

Muscle Fiber Number, Hyperplasia, and Steroid Use

Myonuclei and Muscle Fiber Types

Characteristics and Distribution of Muscle Fiber Types

Responsiveness of Fiber Types to Lifestyle and External Factors

Fiber Type Regulation and the Importance of Fast-Twitch Fibers

Motor Units and Force Production

Preserving Fast-Twitch Fibers and Recap of Key Points

Investigating Muscle Quality and Quantity

Assessing Muscle Quantity: Methods and Technologies

Fat-Free Mass Index (FFMI) and Benchmarks

Human Potential for Muscle Mass and Asymmetry

Excessive Muscle Mass, FFMI Calculation, and Sample Scenarios

Interventions for Muscle Quantity: Nutrition and Training

Investigating Muscle Quality: Movement and Performance

Performance Metrics for Muscle Quality: Speed, Strength, and Endurance

Speed and Aging: World Records and Performance Decline

Power Testing: Vertical Jump and Other Metrics

Strength Testing: Powerlifting Records and Grip Strength

Sarcopenia, Strength Standards, and the Benefits of Getting Stronger

Interventions for Muscle Quality: Training Principles and the 3 to 5 Rule

Conclusion and Call to Action

Why Muscle Matters & How to Build Muscle | Perform with Dr. Andy Galpin

Andy Galpin

00:00Introduction to Human Performance and Skeletal Muscle

Introduction to Human Performance and Skeletal Muscle

01:18The Importance of Muscle Quality and Quantity

The Importance of Muscle Quality and Quantity

03:31Skeletal Muscle as a Regulator of Performance

Skeletal Muscle as a Regulator of Performance

09:23Skeletal Muscle as an Organ System and its Impact on Health

Skeletal Muscle as an Organ System and its Impact on Health

12:14Metabolism, Adaptability, and Types of Muscle

Metabolism, Adaptability, and Types of Muscle

15:45The Structure and Adaptability of Skeletal Muscle

The Structure and Adaptability of Skeletal Muscle

21:26Muscle Fiber Number, Hyperplasia, and Steroid Use

Muscle Fiber Number, Hyperplasia, and Steroid Use

23:45Myonuclei and Muscle Fiber Types

Myonuclei and Muscle Fiber Types

27:17Characteristics and Distribution of Muscle Fiber Types

Characteristics and Distribution of Muscle Fiber Types

32:24Responsiveness of Fiber Types to Lifestyle and External Factors

Responsiveness of Fiber Types to Lifestyle and External Factors

37:37Fiber Type Regulation and the Importance of Fast-Twitch Fibers

Fiber Type Regulation and the Importance of Fast-Twitch Fibers

40:08Motor Units and Force Production

Motor Units and Force Production

45:00Preserving Fast-Twitch Fibers and Recap of Key Points

Preserving Fast-Twitch Fibers and Recap of Key Points

47:34Investigating Muscle Quality and Quantity

Investigating Muscle Quality and Quantity

50:56Assessing Muscle Quantity: Methods and Technologies

Assessing Muscle Quantity: Methods and Technologies

53:19Fat-Free Mass Index (FFMI) and Benchmarks

Fat-Free Mass Index (FFMI) and Benchmarks

57:33Human Potential for Muscle Mass and Asymmetry

Human Potential for Muscle Mass and Asymmetry

1:02:06Excessive Muscle Mass, FFMI Calculation, and Sample Scenarios

Excessive Muscle Mass, FFMI Calculation, and Sample Scenarios

1:09:28Interventions for Muscle Quantity: Nutrition and Training

Interventions for Muscle Quantity: Nutrition and Training

1:17:52Investigating Muscle Quality: Movement and Performance

Investigating Muscle Quality: Movement and Performance

1:23:34Performance Metrics for Muscle Quality: Speed, Strength, and Endurance

Performance Metrics for Muscle Quality: Speed, Strength, and Endurance

1:27:06Speed and Aging: World Records and Performance Decline

Speed and Aging: World Records and Performance Decline

1:31:35Power Testing: Vertical Jump and Other Metrics

Power Testing: Vertical Jump and Other Metrics

1:35:40Strength Testing: Powerlifting Records and Grip Strength

Strength Testing: Powerlifting Records and Grip Strength

1:41:32Sarcopenia, Strength Standards, and the Benefits of Getting Stronger

Sarcopenia, Strength Standards, and the Benefits of Getting Stronger

1:46:44Interventions for Muscle Quality: Training Principles and the 3 to 5 Rule

Interventions for Muscle Quality: Training Principles and the 3 to 5 Rule

1:52:19Conclusion and Call to Action

Conclusion and Call to Action