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.

Read the full episode show notes at hubermanlab.com.

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Timestamps

(00:00:00) Andy Galpin

(00:00:51) Strength Training, Aging & Physical Function

(00:04:04) Strength vs. Hypertrophy

(00:05:57) Sponsor: AG1

(00:07:20) Training Principles, Consistency & Progressive Overload

(00:08:39) Individualization, Specificity & Variation

(00:09:46) Training Variables; Tool: “3 to 5” Approach

(00:12:58) Repetition Speed, Strength vs. Hypertrophy

(00:16:18) Exercise Variation & Standardization

(00:18:17) Power & Strength Training: Exercise Selection, Order & Volume

(00:21:20) Progression, Deloads & Training Intent

(00:22:52) Sponsor: BetterHelp

(00:23:57) Hypertrophy: Training Stimulus & Exercise Selection

(00:25:59) Targeting Muscles, Squat Technique & Machines

(00:29:41) Exercise Order & Pre-Fatigue

(00:30:42) Training Splits, Balanced Muscle Development

(00:32:13) Weekly Training Volume, Reps in Reserve & Limited Workout Time

(00:34:52) Training Frequency, Workout Duration & Full-Body Training

(00:37:40) Acknowledgements

Disclaimer & Disclosures

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