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. #HubermanLab #Strength #Fitness Thank you to our sponsors AG1 (Athletic Greens): Thesis: InsideTracker: See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR Our Patreon page Supplements from Thorne Social & Website Instagram - Twitter - Facebook - TikTok - @hubermanlab Website - Newsletter - Subscribe to the Huberman Lab Podcast Apple Podcasts: Spotify: Google Podcasts: Other platforms: Dr. Andy Galpin Links Twitter: Instagram: Website: Published Work: RAPID Health: Absolute Rest: Article Links “Properties of Motor Units in the Heterogenous Pale Muscle (M. Gastrocnemius) of the Cat“: “Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect“: 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 - Audio Engineering: Joel Hatstat at High Jump Media