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

In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. #HubermanLab Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com/ Newsletter: https://hubermanlab.com/neural-network Dr. Andy Galpin Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php Website: https://www.andygalpin.com/ Twitter: https://twitter.com/drandygalpin Instagram: https://instagram.com/drandygalpin YouTube: https://www.seevid.ir/fa/result?ytch=UCe3R2e3zYxWwIhMKV36Qhkw Articles Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?: https://bit.ly/3j4sXxq Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort: A scoping review: https://bit.ly/3Dd9MIy Other Resources Andy Galpin: Science of Muscle Hypertrophy: https://www.seevid.ir/fa/w/MyKrc-fheBw Prilepin’s Chart: https://bit.ly/3XD9Nxw Cable Core Rotation: https://bit.ly/3WDihnd Eric Cressey: https://ericcressey.com/ Timestamps https://www.seevid.ir/fa/w/CyDLbrZK75U Benefits of Strength & Hypertrophy Training, Aging https://www.seevid.ir/fa/w/CyDLbrZK75U Strength & Hypertrophy Training, Aesthetics https://www.seevid.ir/fa/w/CyDLbrZK75U Momentous, Eight Sleep, Levels https://www.seevid.ir/fa/w/CyDLbrZK75U Strength vs. Hypertrophy Training: Adaptations https://www.seevid.ir/fa/w/CyDLbrZK75U Ligaments, Tendons & Resistance Training https://www.seevid.ir/fa/w/CyDLbrZK75U Bone Strength & Resistance Training, Age, Women https://www.seevid.ir/fa/w/CyDLbrZK75U Strength Training & Major Adaptations https://www.seevid.ir/fa/w/CyDLbrZK75U AG1 (Athletic Greens) https://www.seevid.ir/fa/w/CyDLbrZK75U Hypertrophy Training & Major Adaptations; Protein Synthesis https://www.seevid.ir/fa/w/CyDLbrZK75U Endurance vs. Strength Training & Cell Signaling, Protein Synthesis https://www.seevid.ir/fa/w/CyDLbrZK75U Muscle Hypertrophy, Sarcoplasmic Hypertrophy https://www.seevid.ir/fa/w/CyDLbrZK75U Muscle Physiology & Plasticity, Muscle “Memory” https://www.seevid.ir/fa/w/CyDLbrZK75U Non-Negotiables & Modifiable Variables of Exercise Training https://www.seevid.ir/fa/w/CyDLbrZK75U InsideTracker https://www.seevid.ir/fa/w/CyDLbrZK75U Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning https://www.seevid.ir/fa/w/CyDLbrZK75U Warming Up & Training, Dynamic Movements https://www.seevid.ir/fa/w/CyDLbrZK75U Strength vs. Hypertrophy Repetition Cadence, Triphasic Training https://www.seevid.ir/fa/w/CyDLbrZK75U Tool: Breathing & Training, Valsalva Technique https://www.seevid.ir/fa/w/CyDLbrZK75U Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart https://www.seevid.ir/fa/w/CyDLbrZK75U Training to Failure, Exercise Selection & Recovery, Standardization https://www.seevid.ir/fa/w/CyDLbrZK75U Tool: Power vs. Strength Training & Modifiable Variables; Supersets https://www.seevid.ir/fa/w/CyDLbrZK75U Sets & Rest Periods; Stretching https://www.seevid.ir/fa/w/CyDLbrZK75U Tools: Power Training & Modifiable Variables; Examples https://www.seevid.ir/fa/w/CyDLbrZK75U Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets https://www.seevid.ir/fa/w/CyDLbrZK75U Power & Strength Training Protocols https://www.seevid.ir/fa/w/CyDLbrZK75U Intention, Focus & Exercise https://www.seevid.ir/fa/w/CyDLbrZK75U Hypertrophy Training Program, Muscle Growth & Signaling https://www.seevid.ir/fa/w/CyDLbrZK75U Tools: Hypertrophy Training & Modifiable Variables; Examples https://www.seevid.ir/fa/w/CyDLbrZK75U Balanced Muscle Development & Hypertrophy https://www.seevid.ir/fa/w/CyDLbrZK75U Tools: Hypertrophy Training & Modifiable Variables; Splits https://www.seevid.ir/fa/w/CyDLbrZK75U “Non-Responders” & Exercise Plateaus, Volume https://www.seevid.ir/fa/w/CyDLbrZK75U Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” https://www.seevid.ir/fa/w/CyDLbrZK75U Frequency & Workout Duration, Splits https://www.seevid.ir/fa/w/CyDLbrZK75U Training Frequency, Infrequent Training, Intermediate Repetition Ranges https://www.seevid.ir/fa/w/CyDLbrZK75U Hypertrophy, Muscle Damage & Recovery https://www.seevid.ir/fa/w/CyDLbrZK75U Combining Cardiovascular & Hypertrophy Training, Interference Effect https://www.seevid.ir/fa/w/CyDLbrZK75U Hypertrophy Training Protocols https://www.seevid.ir/fa/w/CyDLbrZK75U Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy https://www.seevid.ir/fa/w/CyDLbrZK75U Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid https://www.seevid.ir/fa/w/CyDLbrZK75U Deliberate Cold Exposure & Hypertrophy vs. Strength https://www.seevid.ir/fa/w/CyDLbrZK75U Nutrition, Timing & Strength/Hypertrophy; Creatine https://www.seevid.ir/fa/w/CyDLbrZK75U Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com/ Disclaimer: https://hubermanlab.com/disclaimer

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