Dr. Andy Galpin and Dr. Andrew Huberman: Optimal Protocols to Build Strength and Grow Muscles (Huberman Lab Guest Series)

The video is about Dr. Andrew Huberman and Dr. Andy Galpin discussing the science and applications of methods to increase strength, speed, and hypertrophy of muscles. The video is part of the Huberman Lab Guest Series, where Andrew Huberman and an expert guest discuss science and science-based tools for everyday life. The video is the second episode in the sixth episode series with Dr. Andy Galpin, a professor of kinesiology at Cal State University Fullerton. The video is about how to increase strength, speed, and hypertrophy of muscles, and the benefits of training for these adaptations for the everyday person, athlete, and recreational exerciser. The video also discusses the disservices that have been done in the field of exercise science by convincing people that things like strength training are for athletes or for growing bigger muscles, and cardiovascular training is for things like fat loss or heart health. The video aims to break this immediate talk about all the other things that you can do with your training and to help people be comfortable and confident in doing an optimal training program for whatever goal they have.

This video by Andrew Huberman was published on Jan 25, 2023.
Video length: 04:39:24.

The video is about Dr. Andy Galpin, a professor of kinesiology at Cal State University Fullerton, discussing the science and applications of methods to increase strength, speed, and hypertrophy of muscles.

The video is part of the Huberman Lab Guest Series, where Andrew Huberman and an expert guest discuss science and science-based tools for everyday life. The video is focused on the benefits of strength and hypertrophy training for the everyday person, athlete, and recreational exerciser. Dr. Galpin explains that strength training is not just for athletes or growing bigger muscles, but it also has benefits for longevity and health goals. He also discusses the importance of understanding the history of exercise science and the different adaptations that exercise can induce.

The video is a great resource for people who want to improve their strength, speed, and hypertrophy, and it provides valuable information for anyone looking to improve their overall health and well-being.

• The video is about Dr. Andy Galpin discussing the science and applications of methods to increase strength, speed, and hypertrophy of muscles.
• The video is part of the Huberman Lab Guest Series, where Andrew Huberman and an expert guest discuss science and science-based tools for everyday life.
• The video is the second episode in the sixth episode series with Dr. Andy Galpin, a professor of kinesiology at Cal State University Fullerton.
• The video aims to break the immediate talk about all the other things that you can do with your training and to help people be comfortable and confident in doing an optimal training program for whatever goal they have.
• Strength and hypertrophy training can benefit people with longevity and health goals, not just those trying to get bigger muscles.
• Training for strength and hypertrophy can improve overall fitness and athletic performance.
• Strength training can combat neuromuscular aging and improve human movement.
• Hypertrophy training can increase muscle mass and improve muscle function.
• Strength and hypertrophy training can improve bone density and reduce the risk of fractures.
• Many people have been convinced that strength training is only for athletes or growing bigger muscles.
• Cardiovascular training has been associated with fat loss and heart health, rather than endurance.
• Resistance exercise and strength training are the number one tools to combat neuromuscular aging.
• Human movement is a function of neuromuscular activation, muscle contraction, and movement of bones.
• Strength training is crucial for preserving muscle mass and strength as people age.
• The loss of strength is almost double that of muscle mass with aging.
• Muscle power is more like 8-10% per year, while muscle mass loss is around 1-2% per year.
• Functionality, which is more dependent on muscle power and strength, declines with aging.
• Strength training can improve functionality and confidence in daily movements.
• Strength training can improve overall physical function and mobility.
• It can also enhance balance and coordination, reducing the risk of falls.
• Strength training can increase confidence in one's ability to perform daily activities.
• It can also improve bone density and reduce the risk of osteoporosis.
• Strength training can improve cardiovascular health by increasing muscle mass and reducing body fat.
• Many people believe that strength training is only for athletes or those looking to build bigger muscles.
• Cardiovascular training is often seen as the primary focus for fat loss or heart health.
• Strength training is often overlooked as a tool for maintaining overall physical function.
• The benefits of strength training extend beyond just muscle growth.
• Strength training can improve overall health and well-being, not just physical appearance.
• Strength training stimulates muscle growth and increases muscle mass.
• Resistance training can improve bone density and reduce the risk of osteoporosis.
• Strength training can improve cardiovascular health by increasing muscle mass and reducing body fat.
• Strength training can improve balance and coordination, reducing the risk of falls.
• Strength training can improve overall physical function and mobility.
• Starting strength training early can provide an advantage in maintaining muscle mass and strength as people age.
• Strength training can improve overall physical function and mobility, even in older adults.
• Strength training can improve balance and coordination, reducing the risk of falls in older adults.
• Strength training can improve cardiovascular health by increasing muscle mass and reducing body fat in older adults.
• Strength training can improve overall health and well-being in older adults.
• The nervous system is in charge of the strength and contractions of muscles.
• There are different types of muscle contractions that occur, and they are important for the neuromuscular system.
• Strength training and hypertrophy training are critical for developing and maintaining the neuromuscular system.
• They help in our ability to function in the world, not just offset injury but also to pick things up and move around.
• Strength and hypertrophy training can provide noticeable changes in muscle size within a month.
• The feedback loop is immediate, which is addicting and powerful.
• Strength training is about minimal nutrition requirements, outside of that it comes down to the training and feedback.
• Adherence is one of the key concepts that determine the effectiveness of any training program.
• Giving people a little bit of carrot of success before starting a program can be a powerful tool.
• There are infinite methods and concepts of strength training and hypertrophy training.
• However, there are only a handful of key concepts that you have to achieve in order for a program to work.
• Adherence is one of the key concepts that determine the effectiveness of any training program.
• Giving people a little bit of carrot of success before starting a program can be a powerful tool.

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

Introduction

• The video is about Dr. Andy Galpin discussing the science and applications of methods to increase strength, speed, and hypertrophy of muscles.
• The video is part of the Huberman Lab Guest Series, where Andrew Huberman and an expert guest discuss science and science-based tools for everyday life.
• The video is the second episode in the sixth episode series with Dr. Andy Galpin, a professor of kinesiology at Cal State University Fullerton.
• The video aims to break the immediate talk about all the other things that you can do with your training and to help people be comfortable and confident in doing an optimal training program for whatever goal they have.

Benefits of Strength and Hypertrophy Training

• Strength and hypertrophy training can benefit people with longevity and health goals, not just those trying to get bigger muscles.
• Training for strength and hypertrophy can improve overall fitness and athletic performance.
• Strength training can combat neuromuscular aging and improve human movement.
• Hypertrophy training can increase muscle mass and improve muscle function.
• Strength and hypertrophy training can improve bone density and reduce the risk of fractures.

Disservices in Exercise Science

• Many people have been convinced that strength training is only for athletes or growing bigger muscles.
• Cardiovascular training has been associated with fat loss and heart health, rather than endurance.
• Resistance exercise and strength training are the number one tools to combat neuromuscular aging.
• Human movement is a function of neuromuscular activation, muscle contraction, and movement of bones.

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

Conclusion

• The video emphasizes the importance of understanding the benefits of strength and hypertrophy training for everyday life, athletes, and recreational exercisers.
• The video aims to break the immediate talk about all the other things that you can do with your training and to help people be comfortable and confident in doing an optimal training program for whatever goal they have.
• The video highlights the disservices that have been done in the field of exercise science and encourages people to be comfortable and confident in doing an optimal training program for whatever goal they have.

The Importance of Strength Training for Aging

• Strength training is crucial for preserving muscle mass and strength as people age.
• The loss of strength is almost double that of muscle mass with aging.
• Muscle power is more like 8-10% per year, while muscle mass loss is around 1-2% per year.
• Functionality, which is more dependent on muscle power and strength, declines with aging.
• Strength training can improve functionality and confidence in daily movements.

The Benefits of Strength Training for Everyday Life

• Strength training can improve overall physical function and mobility.
• It can also enhance balance and coordination, reducing the risk of falls.
• Strength training can increase confidence in one's ability to perform daily activities.
• It can also improve bone density and reduce the risk of osteoporosis.
• Strength training can improve cardiovascular health by increasing muscle mass and reducing body fat.

The Misconceptions Surrounding Strength Training

• Many people believe that strength training is only for athletes or those looking to build bigger muscles.
• Cardiovascular training is often seen as the primary focus for fat loss or heart health.
• Strength training is often overlooked as a tool for maintaining overall physical function.
• The benefits of strength training extend beyond just muscle growth.
• Strength training can improve overall health and well-being, not just physical appearance.

The Science Behind Strength Training

• Strength training stimulates muscle growth and increases muscle mass.
• Resistance training can improve bone density and reduce the risk of osteoporosis.
• Strength training can improve cardiovascular health by increasing muscle mass and reducing body fat.
• Strength training can improve balance and coordination, reducing the risk of falls.
• Strength training can improve overall physical function and mobility.

The Importance of Starting Strength Training Early

• Starting strength training early can provide an advantage in maintaining muscle mass and strength as people age.
• Strength training can improve overall physical function and mobility, even in older adults.
• Strength training can improve balance and coordination, reducing the risk of falls in older adults.
• Strength training can improve cardiovascular health by increasing muscle mass and reducing body fat in older adults.
• Strength training can improve overall health and well-being in older adults.

The Neuromuscular Link

• The nervous system is in charge of the strength and contractions of muscles.
• There are different types of muscle contractions that occur, and they are important for the neuromuscular system.
• Strength training and hypertrophy training are critical for developing and maintaining the neuromuscular system.
• They help in our ability to function in the world, not just offset injury but also to pick things up and move around.

Potency of Strength and Hypertrophy Training for Aesthetics

• Strength and hypertrophy training can provide noticeable changes in muscle size within a month.
• The feedback loop is immediate, which is addicting and powerful.
• Strength training is about minimal nutrition requirements, outside of that it comes down to the training and feedback.
• Adherence is one of the key concepts that determine the effectiveness of any training program.

Methods and Concepts of Strength Training and Hypertrophy Training

• There are infinite methods and concepts of strength training and hypertrophy training.
• However, there are only a handful of key concepts that you have to achieve in order for a program to work.
• Adherence is one of the key concepts that determine the effectiveness of any training program.
• Giving people a little bit of carrot of success before starting a program can be a powerful tool.

Sponsors of the Podcast

• The podcast is sponsored by Momentous, which makes supplements of the highest quality.
• Their supplements are generally in single ingredient formulations, which are effective and cost-effective.
• Momentous supplements ship internationally, which is important for listeners outside the United States.

Supplements for Hormone Health and Sleep Optimization

• The video discusses various supplements mentioned on the Huberman Lab podcast for hormone health, sleep optimization, focus, and exercise recovery.
• The video recommends going to livemomentis.com for more information on the supplements mentioned.
• The video also mentions eight sleep, a company that makes smart mattress covers with cooling, heating, and sleep tracking capacity.
• The video states that the eight-sleep mattress cover has helped the speaker sleep better and has improved their sleep quality.
• The video suggests trying the eight-sleep mattress cover for those interested in improving their sleep.

Supplements for Aid Sleep

• The video mentions Adesleep, a company that offers a pod 3 cover for better sleep.
• The video recommends using the Adesleep pod 3 cover to improve sleep quality and duration.
• The video suggests saving 150 at checkout by using the code HUBERMAN at Adesleep.com.

Levels Program for Health Monitoring

• The video discusses the Levels program, which allows individuals to see how different foods and activities affect their health in real-time.
• The video states that blood glucose levels are critical for everything from fat loss to muscle gain to healthy cognition and aging of the brain and body.
• The video suggests using a continuous glucose monitor to understand how different foods, exercise, and temperature environments impact blood glucose levels.
• The video states that using Levels has taught the speaker when best to eat, what best to eat, when best to exercise, and how to modulate their entire schedule.
• The video recommends going to Levels.link/huberman to learn more about the program and try a continuous glucose monitor.

Strength and Hypertrophy

• The video discusses the relationship between strength and hypertrophy.
• The video states that strength training includes an increase in force across a muscle or muscle groups, while hypertrophy refers to an increase in muscle size.
• The video suggests that there is a strong relationship between strength and hypertrophy.
• The video states that people who are new to training or intermediately trained have a huge overlap between strength and hypertrophy.
• The video recommends recognizing the disentanglement of strength and hypertrophy once past the initial stage of training.

Section 1: Collective Averages

• The bodybuilders will have more muscle than the other ones in addition to weight classes.
• The reason is as you go up in weight classes you will always see the world records go higher and higher.
• There is a point where you simply have to add more mass to get a higher number.
• Weight classes exist in sports and combat sports, and other things.
• There is a lot of confusion because people think man either these are the same thing or if I want to get stronger I have to get bigger.

Section 2: Strength vs. Hypertrophy

• Strength is a measure of force, while hypertrophy is a measure of size.
• Strength is about the ability of the neuromuscular system to contract and produce force.
• Mechanics is about things like the length of your femurs relative to your tibia.
• Technique, skill, and smoothness of movement also play into strength.
• Hypertrophy is simply about how big the muscle is.

Section 3: Strength Training vs. Hypertrophy Training

• Someone who has more force capability in their muscle fibers but their technique in the movement is worse may lose in a competition.
• Someone who wants to jump as high as possible or run as fast as fast but has a worse rhythm may lose in a competition.
• Strength training and hypertrophy training are different.
• Strength training is about improving the ability of the neuromuscular system to contract and produce force.
• Hypertrophy training is about making the muscle bigger.

Section 4: Ligaments and Tendons

• Ligaments and tendons are involved in the movements.
• Ligaments and tendons themselves grow and get stronger.
• Connective tissue is not vascular, so its plasticity is significantly lower than skeletal muscle.
• Skeletal muscle is one of the most plastic organs in the body.
• Muscle is both listening and talking, controlling the immune system, blood glucose regulation, and amino acid production.

The Benefits of Strength Training

• Strength training reduces injury risk, which is very important for people who want to pick up an exercise routine after a long break.
• Strength training is beneficial for stress and strain, as well as overuse injuries.
• Strength training specifically helps with connective tissue adaptations, which are important for injury reduction.
• Assessing the benefits of strength training can be difficult, as it is hard to measure the impact on connective tissue.
• There is no tissue tolerance left when someone goes through a movement and then experiences a sprain or tear, which can be significant.

The Role of Biopsies in Assessing Strength Training

• Patella tendon biopsies can be used to assess the impact of strength training on connective tissue.
• There is no problem with having biopsies done on oneself, as there is no scar tissue or loss of function.
• Taking tissue out with needles is a common method for assessing connective tissue adaptations.
• Biopsies can be done on various muscles, including the quadriceps, soleus, and gastroc.
• The size of muscle fibers can be measured with biopsies, and they can be very large.

The Adaptations of Various Tissues and Organ Systems

• When muscle tissue grows, tendons and ligaments also adapt.
• Bone can grow and get stronger with load-bearing exercise.
• Resistance training can enhance neuron health and memory systems in the brain.
• Axial loading, or up-and-down movement, is particularly responsive to bone mineral density enhancement.
• Resistance training can have a positive impact on bone mineral density even in older adults.

Conclusion

• Strength training is an important part of injury reduction and can have a positive impact on connective tissue adaptations.
• Biopsies can be used to assess the impact of strength training on connective tissue.
• Taking tissue out with needles is a common method for assessing connective tissue adaptations.
• Resistance training can enhance neuron health and memory systems in the brain.
• Axial loading is particularly responsive to bone mineral density enhancement.

Section 1: Introduction

• The video is about Dr. Andy Galpin discussing the science and applications of methods to increase strength, speed, and hypertrophy of muscles.
• The video is part of the Huberman Lab Guest Series, where Andrew Huberman and an expert guest discuss science and science-based tools for everyday life.
• The video is the second episode in the sixth episode series with Dr. Andy Galpin, a professor of kinesiology at Cal State University Fullerton.
• The video aims to break the immediate talk about all the other things that you can do with your training and to help people be comfortable and confident in doing an optimal training program for whatever goal they have.

Section 2: Benefits of Strength Training

• Strength training can increase bone density, which is important for overall health and preventing injuries.
• Strength training can also improve muscle mass and strength, which can have benefits for everyday activities and athletic performance.
• Strength training can improve balance and coordination, which can help prevent falls and injuries.
• Strength training can also improve cardiovascular health by increasing muscle mass and improving blood flow.

Section 3: Challenges of Strength Training

• Strength training can be challenging for women because of hormonal changes and differences in physiology and biochemistry.
• Blood chemistry tests can be helpful in understanding what is happening hormonally across the menstrual cycle and can help adjust training programs accordingly.
• It is important to work with a qualified physician and get proper nutrition and supplementation to ensure safe and effective strength training.
• Hormone-based birth control can complicate strength training and it is important to consider this when designing training programs.

Section 4: Major Adaptations in Strength Training

• Nerves get more efficient at firing, which can improve strength and power.
• Bones become stronger and more dense, which can improve overall health and prevent injuries.
• Muscle mass and strength increase, which can have benefits for everyday activities and athletic performance.
• Cardiovascular health improves as a result of increased muscle mass and improved blood flow.

The Science of Muscle Contraction

• The process of muscle contraction involves the release of acetylcholine from the presynaptic neuron, which binds to a receptor on the postsynaptic muscle fiber and opens a door that lets sodium in.
• The faster this process happens, the faster the signal is recycled and the muscle can contract again.
• Improvements in this process have been shown to increase muscle strength and hypertrophy, independent of changes in muscle size.
• The sarcoplasmic reticulum, which stores and releases calcium, plays a key role in this process and is activated more with training.
• The bond between the crossbridge (myosin and actin) gets stronger with training, leading to an increase in calcium affinity and the ability to produce more force.

Muscle Fiber Type and Contraction

• Muscle fibers can be classified as slow twitch or fast twitch, with slow twitch fibers being more metabolically efficient and fatigue resistant.
• Fast twitch fibers produce more force but are less efficient and fatigue resistant.
• Changing muscle fiber type can improve force production and efficiency, but this can be influenced by factors such as endurance training.
• The angle at which muscle fibers interact with bone can also affect force production and velocity.
• There is a trade-off between strength and velocity, and different angles can confer unique mechanical benefits.

Adaptations to Muscle Contraction

• Increasing muscle size can reduce strength due to lattice spacing.
• Strength and hypertrophy are intertwined and heavily overlapped but are not necessarily the same thing.
• Training can lead to adaptations that improve muscle efficiency and force production.
• The specific explanation for how strength can be increased without an increase in muscle size is through improvements in the process of muscle contraction.

Myosin and Actin

• Myosin is a protein found in the middle of a muscle fiber.
• There are six actin proteins that surround each individual myosin in a three-dimensional circle.
• If the actin proteins are too close together, it can limit the strength of the muscle.
• If the muscle is stretched too far, it can limit the strength of the connection between the actin proteins.
• Disrupting the lattice spacing too much can lead to a loss of strength.
• Getting bigger will not necessarily make you weaker, but it may not optimize for strength.

Hypertrophy

• Hypertrophy is the process of increasing the size of muscle fibers.
• Changes in protein synthesis, blood flow, neural innervation, and fascia may occur during hypertrophy.
• The mode of training for hypertrophy is similar to that for strength training.
• The primary difference with hypertrophy is that it involves adding more proteins to the equation.
• There are several steps involved in the process of muscle protein synthesis.
• Signal from the external world, such as stretching or amino acid infusion, is required for muscle protein synthesis.

The Science of Muscle Growth

• The exact same study done with strength training and protein synthesis would also show an improvement in protein synthesis.
• The mechanisms for strength training and protein synthesis are independent, and if done together, they stack on top of each other.
• Adding carbohydrates to the mix increases the fuel for the entire muscle protein synthesis process.
• The post-exercise anabolic window, which is the time when the body is most receptive to muscle growth, is not as strict as initially thought.
• There are parallel pathways for protein synthesis, and eating protein or training each independently increases protein synthesis.

The Science of Endurance Training

• Endurance training does not increase protein synthesis as much as strength training.
• The molecular cascade for endurance training is different from that of strength training.
• The pathway from strength training or protein ingestion is going to go to the same nucleus, but the activation of the genes is different.
• The ampk pathway is more synonymous with cardiovascular exercise and fuel utilization.
• The crossover point where certain forms of exercise can tap into both the mtor and ampk pathways is where the byproduct is the thing that matters.

The Science of Mitochondrial Biogenesis

• The net outcome of mtor and akt getting into the nucleus is increased protein synthesis.
• The result of ampk running down to the mitochondria is increased mitochondrial biogenesis.
• The byproduct of mtor and akt getting into the nucleus is increased protein synthesis.
• The byproduct of ampk running down to the mitochondria is increased mitochondrial biogenesis.
• The total amount of mtor and ampk matters, not just the activation sites or many of them.

Protein Synthesis

• Protein synthesis is the process of combining amino acids to form peptides, which then form proteins.
• Any protein can be made by going through the same system and steps, regardless of its purpose (e.g. red blood cell, hair follicle, skeletal muscle).
• Protein synthesis is not just about growing more muscle mass; it is also about regulating the immune system and protein turnover.
• Autophagy is the process of protein breakdown of an unneeded or damaged protein, which allows for the replacement of damaged proteins with properly functioning ones.
• Protein ingestion activates the cascade of protein synthesis because it provides an abundance of supply, which is not always available.

Skeletal Muscle Hypertrophy

• Skeletal muscle hypertrophy is an increase in contractile proteins such as myosin and actin, which effectively get thicker.
• This increase in thickness influences and hurts the lattice spacing, so the body increases the diameter of the entire cell to maintain spacing between these things.
• As muscle size increases, there is a muscle myofibrillar accretion, which continues to increase muscle fiber size for years.
• There are different types of hypertrophy training, some that induce contractile protein hypertrophy and some that induce sarcoplasmic hypertrophy.
• Sarcoplasmic hypertrophy is likely happening in phasic changes throughout the training experience, with a change in the hypertrophy coming from contractile units versus sarcoplastic as the years go by.

The Science of Strength and Hypertrophy

• The video discusses the science and applications of methods to increase strength, speed, and hypertrophy of muscles.
• The video is part of the Huberman Lab Guest Series, where Andrew Huberman and an expert guest discuss science and science-based tools for everyday life.
• The video is the second episode in the sixth episode series with Dr. Andy Galpin, a professor of kinesiology at Cal State University Fullerton.
• The video aims to break the immediate talk about all the other things that you can do with your training and to help people be comfortable and confident in doing an optimal training program for whatever goal they have.

Neuroplasticity

• The video discusses neuroplasticity, which is the nervous system's ability to change in response to learning and experience and damage.
• There are many different forms of neuroplasticity, including spike timing dependent plasticity, LTP and long-term depression, pair pulse facilitation, and short-term elasticity.
• Certain forms of exercise and certain ways of doing exercises in terms of sets and repetition schemes and rest intervals between sets and between training sessions are going to tap into different mechanisms.
• Strength increases are often associated with some hypertrophy changes, and hypertrophy increases are often not always associated with strength increases.

Muscle Physiology

• The video describes the role of myonucleation in muscle myofibrils.
• Skeletal muscle is unique in the fact that it is so large in diameter and multinucleated.
• Myonucleation is a process where satellite cells turn into myonuclei and increase the diameter of the muscle fiber.
• Satellite cells are dormant cells on the outside of the muscle fiber that can turn into myonuclei and increase the diameter of the muscle fiber.

Muscle Memory

• Muscle memory is the ability to remember muscle size and hypertrophy changes.
• Muscle memory is largely independent of the muscle it has and has to do with exclusively independence.
• There are a tremendous number of parallels between strength and hypertrophy changes and neuroplasticity.
• Exposure to different languages early in life can help learn any number of different languages later in life.

The Science of Muscle Growth

• The ability to hop on a bicycle again or play an instrument phenomenon is broader than just muscle growth.
• There are many adaptive changes that occur in cells and nerves when one experiences increases in strength and hypertrophy.
• Nucleation is a key process in muscle growth, where nuclei differentiate and turn into muscle cells.
• The mononucleation theory, which suggests that muscle growth is due to the addition of new nuclei, has been changing every week.
• A recent paper showed that the D training effect is not the reason for muscle growth, but rather an epigenetic change in the nuclei's ability to access the DNA needed to grow muscle.

The Role of Nuclei in Muscle Growth

• Nuclei are not necessarily preserved over time, but have learned the sequence it takes to grow muscle.
• There are different shapes of nuclei, and their functions are determined by their shape.
• Some nuclei are specific to the mitochondria, while others are specific to injury repair.
• Individual variation in muscle growth may be explained by differences in the types of nuclei present.
• Genetic variations may play a role in muscle growth and recovery.

The Science of Muscle Physiology

• Almost every day, new information is being discovered about muscle physiology.
• What to do in terms of training, eating, and recovery to get desired adaptations is well established.
• There is a large evidence base for how to get specific adaptations, such as strength or hypertrophy.
• The training needs to be differentiated to optimize either strength or hypertrophy.
• There are many combinations of training, such as wanting to get a little stronger, add muscle, maximize strength, or maximize muscle growth.

The Non-Negotiables of Muscle Growth

• The concepts of muscle growth are few, but the methods are many.
• Nucleation is a key process in muscle growth.
• The mononucleation theory has been changing every week.
• The D training effect is not the reason for muscle growth.
• Genetic variations may play a role in muscle growth and recovery.

Adherence

• Adherence is the number one predictor of physical fitness outcomes.
• Engaging in a training program that you will put effort into and repeat consistently over time is important for adherence.

Progressive Overload

• Progressive overload is the biggest thing that needs to happen in any training program.
• Increasing sets, reps, and weight over time is important for progressive overload.

Homeostasis

• Homeostasis is a concept that comes from exercise physiology.
• The body wants to be in a stable place despite the fact it is working out.

Individualization

• Individualization is important for consistency and predictability in a training program.
• Considering personal preference, equipment availability, and movement restrictions is important for individualization.

Targeting

• Picking the appropriate target is important for achieving specific fitness goals.
• Ensuring the target is specific and has variation is important to avoid overuse injuries and maintain consistency over time.

Section 1: Understanding Adaptation

• The video discusses the science and applications of methods to increase strength, speed, and hypertrophy of muscles.
• The video is part of the Huberman Lab Guest Series, where Andrew Huberman and an expert guest discuss science and science-based tools for everyday life.
• The video aims to break the immediate talk about all the other things that you can do with your training and to help people be comfortable and confident in doing an optimal training program for whatever goal they have.
• The video emphasizes that what determines adaptation is the execution of the exercises, not just the exercise itself.
• For example, a deadlift will not increase your strength unless you're executing it in the proper fashion.

Section 2: Importance of Speed and Power

• The video discusses the importance of speed and power in daily life, particularly as we age.
• Reduction in power is highly correlated to activities of daily living, such as living unassisted.
• The video emphasizes that unless you do power exercises powerfully, you won't actually increase power.
• If you don't move fast, you won't get faster.
• The video suggests that manipulating modifiable variables is key to determining the adaptation you get or don't get.

Section 3: Foundation

• The video suggests starting off with speed and power exercises.
• The video plans to walk the viewer through all the modifiable variables and different methodologies for speed and power exercises.
• The video plans to move on to strength and hypertrophy exercises and round out the entire topic.
• The video acknowledges that there are many what-if scenarios that people listening have questions about.
• The video suggests that Inside Tracker is a personalized nutrition platform that can help people better understand their body and reach their health goals.

Section 4: Adaptations

• The video lists nine adaptations that have been discussed in detail in episode one.
• The video clarifies that speed and power are different, but related.
• The video suggests that there are multiple components to speed, including acceleration, top-end velocity, and change of direction or agility.
• The video suggests that the three to five concept is a helpful way to remember one concept that will run true across all these things.
• The video emphasizes that executing exercises at a high intent is critical to achieving the desired adaptation.

Section 1: The Importance of Intention

• The video discusses the importance of intention in training for strength, speed, and hypertrophy.
• Intention refers to the focus and determination with which one trains.
• The video emphasizes that intention is crucial for achieving optimal results in training.
• The video also notes that intention is important for both strength and speed training.

Section 2: The Role of Load and Volume

• The video discusses the role of load and volume in training for strength, speed, and hypertrophy.
• The video notes that increasing the load or volume over time is important for achieving optimal results.
• The video suggests that a three to five percent increase in load or volume per week is a good guide for achieving optimal results.
• The video also notes that the specific approach to increasing load or volume will depend on the individual's goals and fitness level.

Section 3: The Importance of Combining Different Types of Training

• The video discusses the importance of combining different types of training for optimal results.
• The video notes that combining strength, speed, and hypertrophy training can be very effective for improving overall fitness.
• The video also notes that combining different types of training can be very non-fatiguing, making it easier to fit into a busy schedule.
• The video suggests that combining different types of training can also help to prevent boredom and plateaus in progress.

Section 4: The Role of Periodization in Training

• The video discusses the role of periodization in training for strength, speed, and hypertrophy.
• The video notes that there are many different types of periodization, but two of the most effective are linear periodization and undulating periodization.
• The video explains that linear periodization involves training one adaptation at a time, while undulating periodization involves training multiple different styles of training within the same day or on different days.
• The video suggests that both linear and undulating periodization can be very effective for achieving optimal results in training.

Section 1: Understanding the Science of Strength and Speed Training

• The video discusses the science and applications of methods to increase strength, speed, and hypertrophy of muscles.
• The video is part of the Huberman Lab Guest Series, where Andrew Huberman and an expert guest discuss science and science-based tools for everyday life.
• The video is the second episode in the sixth episode series with Dr. Andy Galpin, a professor of kinesiology at Cal State University Fullerton.
• The video aims to break the immediate talk about all the other things that you can do with your training and to help people be comfortable and confident in doing an optimal training program for whatever goal they have.

Section 2: The Differences between Speed and Endurance Training

• True speed work is very high rest, very low fatigue, and trying to reach a new level of speed or velocity.
• Non-fatiguing if you did that exclusively for 10 weeks, you would be pretty unfit by the end of it because you did not stimulate muscle growth for eight to ten weeks.
• Both strength and speed training are important for overall fitness, but they have different goals and methods.
• Strength training focuses on building muscle mass and increasing strength, while speed training focuses on improving speed and velocity.

Section 3: Periodization Strategies for Strength and Speed Training

• There are tons of different systems and periodization strategies for strength and speed training.
• Undulated periodization is an approach if your goal is to maximize strength.
• Linear periodization is a better report or another style of periodization that's optimal for strength gain.
• It's important to set off blocks that are anywhere between six to 12 weeks long where you have a specific plan.

Section 4: Warm-Up Techniques for Strength and Speed Training

• Warm-up techniques for strength and speed training should focus on progressively increasing the number of repetitions and sets.
• A moderate repetition warm-up with a fairly lightweight is effective for strength and hypertrophy training.
• It's important to keep the number of warm-up repetitions fairly low and work progressively toward the first work set.
• The best warm-up for strength and speed training varies depending on the individual and the training environment.

Hypertrophy

• Hypertrophy is the primary driver in hypertrophy.
• Intensity is the primary driver in speed.
• Power and strength are driven by both volume and intensity.
• To increase hypertrophy, you need to preserve volume for the first three sets and then preserve intensity in the second set.
• A warm-up should be as long as it takes to get to where your mobility is in the right spot, like your joints feel good, you feel fresh, and you feel activated.

Strength

• Strength is driven by both volume and intensity.
• To increase strength, you need to preserve volume for the first three sets and then preserve intensity in the second set.
• A warm-up should be as long as it takes to get to where your mobility is in the right spot, like your joints feel good, you feel fresh, and you feel activated.

Power

• Power is driven by both volume and intensity.
• To increase power, you need to preserve volume for the first three sets and then preserve intensity in the second set.
• A warm-up should be as long as it takes to get to where your mobility is in the right spot, like your joints feel good, you feel fresh, and you feel activated.

Speed

• Speed is driven by intensity.
• To increase speed, you need to preserve intensity for the first three sets and then preserve volume in the second set.
• A warm-up should be as long as it takes to get to where your mobility is in the right spot, like your joints feel good, you feel fresh, and you feel activated.

Warm-up

• The warm-up should be as long as it takes to get to where your mobility is in the right spot, like your joints feel good, you feel fresh, and you feel activated.
• Dynamic warm-ups, such as whole body movements, are preferred over static stretching.
• A general warm-up of five to seven minutes is sufficient for most people.
• Specificity within each movement is important, with the first exercise of the day being the most important and complex.

Section 1: General Rule of Thumb for Warm-Ups

• The general rule of thumb is to do individualized warm-ups for a new movement or for improving a specific movement.
• For example, if your first exercise was a front squat and you want to move into a pull-up, you may need to do specific activation warm-ups for the pull-up or something else.
• The same muscles that you're going to use in the next exercise are warm, and the same joints are warm.
• Intent within the movement is important, but specific cadences for repetitions are not necessary for every exercise.
• It's important to use full range of motion and perfect form for every repetition.

Section 2: Repetition Cadences for Resistance Training

• There is no one-size-fits-all answer to the optimal repetition cadence for resistance training.
• A general parameter set for resistance training is four seconds concentric pause for one pause for two eccentric.
• There are many variations of rep cadences and ways to approach resistance training.
• Using a rep cadence that works through weak points can be effective for both strength and hypertrophy.
• It's important to use full range of motion and perfect form for every repetition.

Section 3: Power Strength and Hypertrophy

• Power strength and hypertrophy are two different adaptations that can be achieved through resistance training.
• Power strength is the ability to produce a certain amount of force in a movement, while hypertrophy is the increase in muscle size.
• To improve power strength, one should focus on explosive movements and fast repetitions.
• To improve hypertrophy, one should focus on progressive overload and increasing the volume of training.
• It's important to use full range of motion and perfect form for every repetition.

Section 4: Optimal Repetition Cadences for Strength and Hypertrophy

• There is no one-size-fits-all answer to the optimal repetition cadence for strength or hypertrophy.
• When trying to get stronger, one should focus on producing a certain amount of force in a movement.
• When trying to get stronger, one should focus on lifting heavier at a faster rate.
• When trying to get stronger, there are no phases of training in which you'll slow down or pause at the bottom.
• It's important to use full range of motion and perfect form for every repetition.

Section 1: The Goal of Strength Training

• The goal of strength training is not just functional outcomes, but to cause the most amount of hypertrophy.
• The optimal cadence for strength training is up to the individual, and can be any combination of eccentrics, isometrics, and concentrics.
• Eccentrics involve lowering the weight, while isometrics involve holding the weight at the bottom position, and concentrics involve accelerating the weight upwards.
• Triphasic training involves spending several weeks doing eccentrics only, followed by isometrics, and then focusing on the concentric portion of the movement.
• Strength training can also induce a lot of hypertrophy when moving the weight fast, even down slow under control.

Section 2: The Importance of Control in Strength Training

• Moving any sort of weight or load uncontrolled is not recommended, as it can lead to injury or damage to the sternum.
• Isometric training is particularly effective for developing strength and a little bit of hypertrophy, especially in the upper body.
• Body weight training can also be effective for developing strength and hypertrophy, especially in the lower body.
• It is important to manipulate the variables in terms of how you execute the repetition, range, and cadence to induce hypertrophy.
• Undulating periodization can be used to vary the cadence and intensity of strength training to induce hypertrophy.

Section 3: The Role of Repetition Cadence in Strength Training

• There are many options in terms of rep cadences, but it is not clear what the optimal rep cadence is for strength training.
• It is possible to pick a certain rep cadence for an entire workout, but it is not clear what the optimal cadence is for each exercise.
• It is important to consider the exercise and the individual's goals when choosing a rep cadence.
• It is possible to use undulating periodization to vary the rep cadence throughout an exercise bout.
• It is not clear what the optimal rep cadence is for strength training with the least amount of hypertrophy.

Section 4: The Importance of Control in Strength Training

• It is important to control the weight and the movement during strength training to avoid injury or damage to the sternum.
• It is possible to use a three-one-one cadence for strength training, where the eccentric portion is slower and the concentric portion is faster.
• It is important to consider the exercise and the individual's goals when choosing a rep cadence.
• It is possible to use undulating periodization to vary the rep cadence throughout an exercise bout.
• It is not clear what the optimal rep cadence is for strength training with the least amount of hypertrophy.

Section 1: Exercise Execution

• The video discusses the importance of executing exercises as fast as possible for the majority of the outcome to be strength.
• There are variations in exercise execution, but the focus should be on strength.
• Exploding on the contrast is still highly effective for training hypertrophy.
• Keeping the rep cadence not a variable that you play with because you have other ones to move.
• Adding a little bit of time to the concentric phase is fine, but it won't make enough of a difference for most people.

Section 2: Rep Cadence for Hypertrophy

• If you had a gun to your head that you would prescribe, the rep cadence would be three one two.
• Exploding on the contrast is still highly effective for training hypertrophy.
• Keeping the rep cadence not a variable that you play with because you have other ones to move.
• Adding a little bit of time to the concentric phase is fine, but it won't make enough of a difference for most people.

Section 3: Variations in Exercise Execution

• There are subtle changes within exercise variations, but the focus should be on strength.
• Exploding on the contrast is still highly effective for training hypertrophy.
• Keeping the rep cadence not a variable that you play with because you have other ones to move.
• Adding a little bit of time to the concentric phase is fine, but it won't make enough of a difference for most people.

Section 4: Hypertrophy Training

• On the hypertrophy side, you're just wanting to load enough to where you can hit volume.
• If you want to go lighter if you want to go slower, fine. You can stimulate the same amount of hypertrophy and either do it with less weight or do it with less repetitions.
• Playing with time under tension is a variable that can be used to individualize programs.
• Using tools like 10 second eccentric, 10 second hold, and 10 second concentric can be done in hotel rooms.

Section 1: Understanding Intra-Abdominal Pressure

• The goal is to create a cylinder around the spine using intra-abdominal pressure.
• This is done by creating a total intra-abdominal pressure regulating spinal control while breathing.
• It is important to be able to create total intra-abdominal pressure while breathing.
• It is a skill that should be worked on and practiced.
• It is possible to create a cylinder around the spine using intra-abdominal pressure, even with a heavy load on the body.

Section 2: Regulating Blood Pressure and Spinal Stability

• Blood pressure should be regulated during exercise to prevent total blood occlusion.
• Blood pressure can reach as high as 450 over 350 during an acute bout of exercise.
• Blood pressure can be a problem during heavy sets, especially complex movements.
• Blood pressure can cause you to pass out if it gets too high.
• It is important to release a little bit of pressure to ensure blood flow and prevent passing out.

Section 3: Breathing Techniques

• Breathing techniques should be used to take a large inhale through the abdomen.
• The clavicles should not rise during the inhale, only the belly should move out.
• It is important to think about belly movement in all four areas in front of you.
• Belly movement should be used to stabilize the spine.
• Visualizing the torso as a cylinder can help with breathing techniques.

Section 4: Overcoming Overcompression

• Overcompression through the spinal rectus is not necessarily ideal.
• A little bit of brace and some musculature depressed is ideal.
• The spine should be held in position without locking down the diaphragm.
• It is important to be able to speak while maintaining the brace pattern.
• It is possible to take a maximum rep in this position while feeling very braced in the entire quadrant.

Breathing During Resistance Training

• Effective way to start off in terms of breathing during repetitions is to take a gulp of air during the lowering phase and exhale during the concentric exertion phase.
• This allows for better control of the breath and can help prevent hyperventilation or gasping for air during the exercise.
• It is important to note that the specific breathing pattern may vary depending on the exercise and individual preferences.
• Holding one's breath for an entire compound set is not recommended, as it can lead to injury or decreased performance.
• If one wants to breathe during the set, it is best to take a breath prior to the eccentric portion and exhale during the concentric portion.

Breathing During Compound Sets

• Taking a breath prior to the eccentric portion of a compound set is recommended.
• Exhaling during the concentric portion of the set is generally fine.
• The specific breathing pattern may vary depending on the exercise and individual preferences.
• Holding one's breath for an entire compound set is not recommended, as it can lead to injury or decreased performance.
• If one wants to breathe during the set, it is best to take a breath prior to the eccentric portion and exhale during the concentric portion.

Breathing During Multiple Repetitions

• Taking a breath prior to the first repetition and exhaling during the set is recommended.
• The specific breathing pattern may vary depending on the exercise and individual preferences.
• As the number of repetitions gets closer to failure, the breathing pattern may increase in frequency.
• It is important to ensure that one is in a safe position when breathing during the set.
• If one wants to breathe during the set, it is best to take a breath prior to the first repetition and exhale during the set.

Breathing During Compound Sets with Multiple Repetitions

• Taking a breath prior to the first repetition and exhaling during the set is recommended.
• The specific breathing pattern may vary depending on the exercise and individual preferences.
• As the number of repetitions gets closer to failure, the breathing pattern may increase in frequency.
• It is important to ensure that one is in a safe position when breathing during the set.
• If one wants to breathe during the set, it is best to take a breath prior to the first repetition and exhale during the set.

Breathing During Compound Sets with Multiple Repetitions and Heavy Weight

• Taking a breath prior to the first repetition and exhaling during the set is recommended.
• The specific breathing pattern may vary depending on the exercise and individual preferences.
• As the number of repetitions gets closer to failure, the breathing pattern may increase in frequency.
• It is important to ensure that one is in a safe position when breathing during the set.
• If one wants to breathe during the set, it is best to take a breath prior to the first repetition and exhale during the set.

Section 1: Auto Regulation

• Auto regulation is a strategy to increase strength, speed, and hypertrophy of muscles.
• There are a lot of different ways to do it, and research is coming out on auto regulation.
• Intent is important in auto regulation; it is the attempt to move the implement or go through the movement pattern as fast as possible.
• If you are trying to go for strength, you need to be above 70% of your one repetition max.
• If you are trying to go for power, you need to be at a moderate load, say 30% to 50% of your one repetition max.

Section 2: Warm-Up Sets

• Warm-up sets are specific numbers that can help you improve strength.
• There is a chart called a Prilipp chart that can help you determine the right warm-up sets for your goal.
• Specificity is important in training; it is the most important thing you can do to improve strength.
• The more specific you are in your training, the faster you will increase your strength.

Section 3: Time Spent at Each Intensity Range

• The amount of time you spend at each intensity range depends on your goal.
• If you want to get better at shooting a basketball, you need to shoot under the exact circumstances that you will do it in.
• If you want to get better at strength, you need to do the exact movement at the load.
• The more specific you are in your training, the faster you will increase your strength.

Section 4: Specificity vs. Variation

• Specificity is important in training to avoid overuse injuries.
• Variation is important in training to avoid boredom and plateaus.
• The Bulgarian method is an example of a training protocol that maximizes specificity while reducing the chance of injury.
• The Bulgarian system is counter to the Russian system, which is more focused on periodization.

The Philippine Chart

• The Philippine chart provides guidelines for how much time and repetitions to stand in each of the rep ranges to optimize strength, speed, and hypertrophy.
• The ideal number of reps per set per week is 18-30 reps total, with a rep range of 24 reps.
• The 90+% number is more like 1-2 reps per set for a total of about 7 total repetitions.
• Somebody who's trying to maximize strength will spend 30-55% of their training time between the 55-65 range.
• The chart highlights the importance of accumulating technique, skill, and tissue tolerance.

Training to Failure

• Training to failure when the goal is strength should be done with caution.
• It depends on the individual's level of experience and understanding of what 100 means.
• Taking novice or beginner lifters to 100 can be fruitful to give them a guideline.
• Exercises that are comfortable for the individual should not be feared.
• The risk of injury from training to failure is not significantly higher than any other exercise.

Exercise Selection and Frequency

• Exercise selection refers to the choice of exercises used in a training program.
• Frequency of exercise implementation refers to how often exercises are performed in a week.
• A three by five routine done three to five times per week can change up exercises every workout.
• Compound movements are generally used in three by five routines, and the sooner or later one runs out of movements, the goal is to hit major muscle groups.
• Training a muscle every day and still make progress is possible for some people, but others may have trouble.

Training Style vs. Physiology

• Training style refers to the way in which an individual trains, such as the number of times per week and the type of exercises used.
• Physiology refers to the way in which an individual's body responds to training.
• Some people may be able to train a muscle every day and still make progress, while others may have trouble.
• The assumption that an individual's training style is more reflective of their recovery time than their physiology.
• Olympic weightlifters often train multiple times a day and perform barbell full squats multiple times a day every day six days a week.

Volume, Movement Type, and Tissue Tolerance

• Volume refers to the total amount of exercise performed in a week.
• Movement type refers to the type of exercises used in a training program, such as weightlifting or sprinting.
• Tissue tolerance refers to an individual's ability to tolerate the stress of training.
• Conditioning is a long period of training that helps to build tissue tolerance and improve an individual's ability to perform high-intensity exercises.
• Weightlifters and athletes often start off with a lower volume and gradually increase as their tissue tolerance improves.

Training for Strength and Hypertrophy

• The video discusses the science and applications of methods to increase strength, speed, and hypertrophy of muscles.
• The video is part of the Huberman Lab Guest Series, where Andrew Huberman and an expert guest discuss science and science-based tools for everyday life.
• The video is the second episode in the sixth episode series with Dr. Andy Galpin, a professor of kinesiology at Cal State University Fullerton.
• The video aims to break the immediate talk about all the other things that you can do with your training and to help people be comfortable and confident in doing an optimal training program for whatever goal they have.

Training for Strength

• Strength training is a non-fatiguing exercise that requires almost no amount of recovery.
• It is important to note that an athlete does legs every day, but when someone says they do hypertrophy legs on Mondays, they are not doing legs every day.
• The repetition range for strength training is typically between 4 to 12.
• Strength training is a function of training, and it is important to note that hypertrophy training is a specific type of strength training.

Training for Hypertrophy

• Hypertrophy training is a type of strength training that is focused on building muscle mass.
• It is important to note that hypertrophy training is a specific type of strength training.
• The repetition range for hypertrophy training is typically between 4 to 12.
• Hypertrophy training requires a function of training, and it is important to note that hypertrophy training is a specific type of strength training.

Training for Speed

• Speed training is a type of training that is focused on improving the speed and power of movements.
• It is important to note that speed training is a specific type of strength training.
• The repetition range for speed training is typically between 4 to 12.
• Speed training requires a function of training, and it is important to note that speed training is a specific type of strength training.

Training for Power

• Power training is a type of training that is focused on improving the speed and force of movements.
• It is important to note that power training is a specific type of strength training.
• The repetition range for power training is typically between 4 to 12.
• Power training requires a function of training, and it is important to note that power training is a specific type of strength training.

Exercise Selection

• Select big muscle movements
• Introduce movement patterns
• Select a reasonable balance between exercises
• Examples of exercises include bench press, shoulder press, row, squat, deadlift, cable machine exercises, medicine ball throw, etc.
• Exercise choice is the first variable

Exercise Order

• Do exercises at the beginning of the workout
• Exercises should be done when fresh
• Exercises should be done when very fresh
• Exercises should be done when the nervous system is fresh
• Exercises should be done when the nervous system is not fatigued

Watch the video on YouTube:
Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series - YouTube