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

This podcast episode delves into various aspects of strength training, hypertrophy, muscle growth, periodization, exercise selection, training frequency, and more. It provides evidence-based insights and practical tips to help listeners optimize their training programs for specific goals, such as strength gains, muscle growth, and improved performance.

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GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

Huberman Lab

The Benefits of Strength and Hypertrophy Training for All Ages

Strength and Hypertrophy: Understanding the Differences and Their Impact on Ligaments and Tendons

Strength Training Adaptations: From Nerves to Bones

Unveiling the Mechanisms of Muscle Adaptation: From Strength Gains to Hypertrophy

Protein Synthesis: The Effects of Strength Training, Endurance Exercise, and Protein Ingestion

Unraveling the Complexities of Muscle Growth: From Sarcoplasmic Hypertrophy to Myonucleation

The Importance of Progressive Overload, Specificity, and Variation in Fitness Training

Periodization Strategies for Effective Weight Training

The Importance of Warm-Up in Exercise: Tailoring Your Approach to Different Training Goals

The Science of Repetition Cadence: Strength vs. Hypertrophy

Rep Cadences for Strength and Hypertrophy Training: Understanding the 3-1-1 and 3-1-2 Methods

Mastering Breathing Techniques for Optimal Lifting Performance

Optimizing Training Volume and Intensity for Strength Gains: Balancing Specificity and Variation

Optimizing Exercise Selection and Frequency for Muscle Growth and Recovery

Maximizing Power and Strength: Key Principles and Exercise Selection

Optimizing Strength, Speed, and Power Training: Key Factors and Practical Considerations

Advanced Techniques for Strength and Power Development

Training for Power, Strength, and Hypertrophy: A Comprehensive Guide

Achieving Muscle Hypertrophy: Key Factors and Strategies

Achieving Balanced Hypertrophy: Focus on Individual Muscle Development

Achieving Muscle Growth: Volume and Exercise Considerations

Exploring Hypertrophy: The Role of Volume, Reps, and Individual Variability

Optimizing Hypertrophy Training: Strategies and Considerations

Optimizing Resistance Training Frequency for Hypertrophy: Balancing Efficiency and Effectiveness

Understanding Hypertrophy: Balancing Volume, Intensity, and Strength

Optimizing Hypertrophy Training: Balancing Endurance and Cardiovascular Exercise

Hypertrophy Training: Principles, Exercises, and Progression

Cold Exposure and Protein Intake: Considerations for Hypertrophy Training

Creatine: The Ultimate Supplement for Strength, Power, and Hypertrophy

GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

Huberman Lab

00:00The Benefits of Strength and Hypertrophy Training for All Ages

The Benefits of Strength and Hypertrophy Training for All Ages

14:11Strength and Hypertrophy: Understanding the Differences and Their Impact on Ligaments and Tendons

Strength and Hypertrophy: Understanding the Differences and Their Impact on Ligaments and Tendons

26:05Strength Training Adaptations: From Nerves to Bones

Strength Training Adaptations: From Nerves to Bones

35:42Unveiling the Mechanisms of Muscle Adaptation: From Strength Gains to Hypertrophy

Unveiling the Mechanisms of Muscle Adaptation: From Strength Gains to Hypertrophy

44:28Protein Synthesis: The Effects of Strength Training, Endurance Exercise, and Protein Ingestion

Protein Synthesis: The Effects of Strength Training, Endurance Exercise, and Protein Ingestion

53:59Unraveling the Complexities of Muscle Growth: From Sarcoplasmic Hypertrophy to Myonucleation

Unraveling the Complexities of Muscle Growth: From Sarcoplasmic Hypertrophy to Myonucleation

1:04:31The Importance of Progressive Overload, Specificity, and Variation in Fitness Training

The Importance of Progressive Overload, Specificity, and Variation in Fitness Training

1:14:41Periodization Strategies for Effective Weight Training

Periodization Strategies for Effective Weight Training

1:22:50The Importance of Warm-Up in Exercise: Tailoring Your Approach to Different Training Goals

The Importance of Warm-Up in Exercise: Tailoring Your Approach to Different Training Goals

1:30:24The Science of Repetition Cadence: Strength vs. Hypertrophy

The Science of Repetition Cadence: Strength vs. Hypertrophy

1:39:22Rep Cadences for Strength and Hypertrophy Training: Understanding the 3-1-1 and 3-1-2 Methods

Rep Cadences for Strength and Hypertrophy Training: Understanding the 3-1-1 and 3-1-2 Methods

1:46:22Mastering Breathing Techniques for Optimal Lifting Performance

Mastering Breathing Techniques for Optimal Lifting Performance

1:53:37Optimizing Training Volume and Intensity for Strength Gains: Balancing Specificity and Variation

Optimizing Training Volume and Intensity for Strength Gains: Balancing Specificity and Variation

2:02:23Optimizing Exercise Selection and Frequency for Muscle Growth and Recovery

Optimizing Exercise Selection and Frequency for Muscle Growth and Recovery

2:11:38Maximizing Power and Strength: Key Principles and Exercise Selection

Maximizing Power and Strength: Key Principles and Exercise Selection

2:20:03Optimizing Strength, Speed, and Power Training: Key Factors and Practical Considerations

Optimizing Strength, Speed, and Power Training: Key Factors and Practical Considerations

2:28:40Advanced Techniques for Strength and Power Development

Advanced Techniques for Strength and Power Development

2:38:49Training for Power, Strength, and Hypertrophy: A Comprehensive Guide

Training for Power, Strength, and Hypertrophy: A Comprehensive Guide

2:50:31Achieving Muscle Hypertrophy: Key Factors and Strategies

Achieving Muscle Hypertrophy: Key Factors and Strategies

2:59:03Achieving Balanced Hypertrophy: Focus on Individual Muscle Development

Achieving Balanced Hypertrophy: Focus on Individual Muscle Development

3:09:07Achieving Muscle Growth: Volume and Exercise Considerations

Achieving Muscle Growth: Volume and Exercise Considerations

3:19:12Exploring Hypertrophy: The Role of Volume, Reps, and Individual Variability

Exploring Hypertrophy: The Role of Volume, Reps, and Individual Variability

3:29:01Optimizing Hypertrophy Training: Strategies and Considerations

Optimizing Hypertrophy Training: Strategies and Considerations

3:40:53Optimizing Resistance Training Frequency for Hypertrophy: Balancing Efficiency and Effectiveness

Optimizing Resistance Training Frequency for Hypertrophy: Balancing Efficiency and Effectiveness

3:49:58Understanding Hypertrophy: Balancing Volume, Intensity, and Strength

Understanding Hypertrophy: Balancing Volume, Intensity, and Strength

3:59:59Optimizing Hypertrophy Training: Balancing Endurance and Cardiovascular Exercise

Optimizing Hypertrophy Training: Balancing Endurance and Cardiovascular Exercise

4:10:29Hypertrophy Training: Principles, Exercises, and Progression

Hypertrophy Training: Principles, Exercises, and Progression

4:21:15Cold Exposure and Protein Intake: Considerations for Hypertrophy Training

Cold Exposure and Protein Intake: Considerations for Hypertrophy Training

4:29:56Creatine: The Ultimate Supplement for Strength, Power, and Hypertrophy

Creatine: The Ultimate Supplement for Strength, Power, and Hypertrophy