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

In this Huberman Lab Essentials episode, I revisit episode 2 of my six-part guest series with Dr. Andy Galpin, PhD, an exercise scientist and expert in human performance. We discuss how strength and muscle growth (hypertrophy) differ and why resistance training is important for maintaining physical function as we age. We also explain how to build effective training programs using progressive overload, exercise selection, repetition speed and weekly training volume. Dr. Galpin shares practical tools for developing strength, power and muscle size, including how to adapt workouts to your goals, equipment and schedule.

Show notes: https://go.hubermanlab.com/OPn7tfZ

Timestamps
00:00:00 Andy Galpin
00:00:51 Strength Training, Aging & Physical Function
00:04:04 Strength vs. Hypertrophy
00:05:57 Training Principles, Consistency & Progressive Overload
00:07:21 Individualization, Specificity & Variation
00:08:28 Training Variables; Tool: “3 to 5” Approach
00:11:40 Repetition Speed, Strength vs. Hypertrophy
00:14:59 Exercise Variation & Standardization
00:16:59 Power & Strength Training: Exercise Selection, Order & Volume
00:20:02 Progression, Deloads & Training Intent
00:21:33 Hypertrophy: Training Stimulus & Exercise Selection
00:23:41 Targeting Muscles, Squat Technique & Machines
00:27:23 Exercise Order & Pre-Fatigue
00:28:24 Training Splits, Balanced Muscle Development
00:29:55 Weekly Training Volume, Reps in Reserve & Limited Workout Time
00:32:34 Training Frequency, Workout Duration & Full-Body Training
00:35:22 Acknowledgements

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer