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Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Huberman Lab Podcast #65

Andrew Huberman 29 Comments 0 views 0 like



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

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Dr. Andy Galpin Links
Twitter: https://twitter.com/DrAndyGalpin
Instagram: https://www.instagram.com/drandygalpin
Website: https://www.andygalpin.com
Published Work: https://bit.ly/35lBS6Q
RAPID Health: https://rapidhealthreport.com
Absolute Rest: https://www.absoluterest.com

Article Links
“Properties of Motor Units in the Heterogenous Pale Muscle (M. Gastrocnemius) of the Cat”: https://bit.ly/36s3GqJ
“Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect”: https://bit.ly/3IP5tTI

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 – https://www.blabacphoto.com
Audio Engineering: Joel Hatstat at High Jump Media

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  1. It’s that time of the year again and there are yet again articles propagandizing vitamin C and fruits with vitamin C to bust immunity. And yet I’ve never heard any scientist talking about vitamin C in correlation with immunity. Can you do a podcast on this topic- is there any truth in vit C busting immune system or there is nothing to it? As I, myself have researched there are other vitamins that have positive impact on immune system such as vit d and zink. I would appreciate if you helped solving this enigma. Thank you 😊
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  2. I love your channel. I learn a lot 💯💥
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  3. Damn dude this intro is a mile long, fuck lmao
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  4. Amazing content. Considering the recovery time needed in between hypertrophy sessions (up to 72h), is it going to be detrimental for muscle growth to do an upper body session, followed by a lower body session the following day? I.e. will the lower body work out impair the hypertrophy/recovery of the upper body?
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  5. Any word on the follow up Supplements podcast? Would love to see it
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  6. Did Andy say how many times per week he recommends the mid range, 4-12 minute endurance workout? It seems like a pretty important detail, but I can't find an answer.
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  7. This Podcast says a lot about the usa 😂
    Im 18 years old and knew everything that was said in this video…
    We learn that stuff in school …..
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  8. This is why Biscuit Oliva's huge. He loves muscles.
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  9. I love that you have actual experts with PhD's as opposed random people who have books and make claim to be experts.
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  10. Amazing information. I'm a certified athletic trainer and a doctor of physical therapy. This is such incredible information. A lot that i learned when in school but a lot of new stuff as well. I'm curious how hypertrophy, recovery, etc is affected for people training at high altitude? I live in cusco, Peru, which is over 11,000 feet. I feel like I'm not getting the results i think i should be getting from my workouts, and i wonder if it's due to the altitude?? I'm trying more for hypertrophy. Thoughts?
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  11. Amazing…. Such an awesome channel.
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  12. icebaths after workouts killing my gains!!! screw you icebaths, not cool.
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  13. Would love to see part 2 with Dr Andy Galpin that was discussed later in this episode!
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  14. Dr Huberman, you are great, and your especial guests even great! How many wornderful people are out there and you are calling them to be with you, fantastic. Thanks for sharing with us this amazing information, this is not a simple video, not a little podcast either…These are high class, world class lectures in science, I wonder how many universities around the world can do these fabolously selected subjects… Very very few I'm convinced now because of the excellent quality of your speach and delivered contents related to many subjects concerning to many of us following you in this channel. Thanks to your team also, amazing people, and again, how generous! OMG this is unbelievable in comparison with many others who don't do this. You guys are a wow! Awesome! Love from London!
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  15. "Most people don't think in kilograms or milliliters" – so this whole Galpin equation is the metric system formula converted to Imperial units (which almost only the USA uses). For the rest of the world, body weight (kg) / 2 = ml water per 15 minutes.
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  16. How about eating after exercise? Is it necessary or not? To me it seemed like you only talked about eating before exercise.
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  17. So hypertrophy: volume + lots of rest (train to failure but not extreme)

    Strength: train to very day, intensity and frequency but not volume

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  18. Galpin should be in charge of Healthcare in thr US instead of the she-male we have now
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  19. It is unbelievable how valuable this video is. I cannot believe we get this for free. I am in debt
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  20. Let’s get one on how to satisfy a women lmao. We need facts!
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  21. At one point Dr. Galpin speaks of 3-5 general health/performance supplements that are effective and Dr. Huberman asks him to list them, (right around 3:17:30). Dr. Galpin names three supplements and seemed prepared to list a couple more but the conversation moved in a different direction and doesn't name anything else (around 3:19:15) …anyone know what the other two supplements were?
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  22. 6:30 The Beginning Of The Curse Mask
    FEAR
    16:03 The End Of The Curse Mask:
    FEAR
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  23. Wonderful podcast! I'm now following him on IG. Is Creatine in pill form (i.e. the type that does not need to be cycled) just as good as the powders that need to be cycled?
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  24. This is the best video I've seen in a long time regarding muscle and strength growth. Andy Galpin has my deep respect.
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  25. Can you please influence athletic greens to use regular cane sugar or monk fruit instead of sucralose?
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  26. 43:55
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  27. 2:47:40 Dr. Huberman: "I don't necessarily recommend that; that actually would probably kill a large number of people…"
    Dr. Galpin: "Meh, if they die, they die."
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  28. I can mentally activate specific muscle groups and contract them to what almost feels like the point of injury or tear. I believe I’ve done this with my left tricep as I have a tiny little ache roughly toward the center of it that feels deep and rooted near the bone. Is it possible, I guess is my first question? And is it normal or do I need to be careful?
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  29. How do you do this when you’re 60?
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