Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Episode 65

Huberman Lab

Podcast Notes Key Takeaways Training frequency is important for every adaptation you are seekingIn general: strive to work all joints through all ranges of motions throughout the weekThe different methods of exercise aren’t about what’s good or bad or right or wrong, but what adaptation do you want?Hypertrophy training & anaerobic training give you the most physiological adaptations across the most categoriesThe driver of strength is intensity but the driver of hypertrophy is volumeSoreness is not a barometer of an effective or good workout! You want to feel the muscle group worked but should hover around a soreness of 3 out of 10Intentionality in exercise matters: are you doing enough to check the box or are you focusing on contracting your muscle groups?You’re better off cutting your workout short and hitting a focused 30 minutes than going through the motions for 60 minutesBreathing properly during & after exercise is critical for telling your body you’re safe: (1) maintain a breath-hold during the lowering/eccentric most dangerous part of the movement & exhale on the concentric portion; (2) try physiologic sigh for 2-5 minutes post-workout and/or between strenuous bouts (double inhale through the nose followed by long exhale through mouth)The interference effect has recently been debated but overblown – zone 2 cardio in and of itself will not blunt strength or hypertrophy – what matters more is your calorie supply and the type of cardio you’re doing; running (constant eccentric pounding) will have a greater consequence than bike riding  The interference effect is not something most of us need to worry about when comparing the benefit of well-roundedness for overall physiologic healthSample weekly schedule for endurance: do something once a week that gets you to max heart rate (roughly 220-age) x 4-8 bouts; 150-180 minutes zone 2 training; strength & hypertrophy training supplementTraining protocols should be based on your points of failure – where are you weak and need work?Speed, power, strength training tips: pick 3-5 exercises, 3-5 reps, 3-5 sets, take 3-5 minutes rest between, train 3-5 days per week – (85% 1RM for strength; 40-70% 1RM for power)Hypertrophy target: a minimum of 10 working sets, per muscle group, per week, 5-30 reps per setEndurance training isn’t just about how long you can work, it’s about maintaining joint integrity and allowing muscles to not fatigue when you need them to engage heavy or fast (even standing up)“You did not get hurt deadlifting because deadlifts are dangerous. You only get hurt deadlifting because you either got in a bad position – you got in a bad position because you either started in a bad position or you ended up in a bad position. You did too much volume, too much intensity, or too much complexity.” – Dr. Andy GalpinFoundation for proper fluid intake per day = bodyweight/2 (in ounces)Galpin equation for fluid replenishment during exercise or demanding activity: start exercise hydrated with electrolytes (not just water) then every 15 minutes consume (in ounces) your body weight (in pounds) / 30Be judicious in determining whether you’re pushing yourself for adaptation (i.e., pushing stress and not worried about recovery) – or optimization which is the opposite and requires balance

Read the full notes @ podcastnotes.org

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.

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For the full show notes, visit hubermanlab.com.

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

Title Card Photo Credit: Mike Blabac

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