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Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
Huberman Lab
Go to Podcast Page
Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
Huberman Lab
Go to Podcast Page
Andrew Huberman, Andy Galpin
·
72 Clips
·
Mar 28, 2022
Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
Huberman Lab
0 Clips
·
Mar 28, 2022
Top Moments
Supersets will reduce the strength gains but by a tiny amount ... For the average person, I will tell them, yeah, superset. For someone who's trying to break a world record in weightlifting or powerlifting, don't
superset.
Supersetting Different Muscle Groups Reduces Strength Gains By a 'Tiny Amount'
The very easy answer is half your body weight in ounces per day is a very loose guideline for total amount of fluid consumption. So, if you weigh 200 lbs, aim for 100 ounces of
water.
Drink Half Your Body Weight in Ounces of Water Daily
Soreness is a terrible proxy for exercise quality. It's a really bad way to estimate whether it was a good or a bad workout ... Even for our professional athletes, we do not use soreness as a metric of a good workout. It's a really bad idea for a bunch of
reasons.
Post-Workout Soreness Is a Terrible Proxy for Exercise Quality
Zone 2 [cardio], you have almost no ability to block your hypertrophy ... There is strong reason to think that is not going to influence hypertrophy for the overwhelming majority of
people.
Andy Galpin Recommends Daily Zone 2 Cardio; It Doesn't Blunt Hypertrophy
You need to do something once a week that gets you to a maximum heart
rate.
Endurance Training Principle: Hit Max Heart Rate (~220 Minus Your Age) at Least 1x/Week
If you're at the pace where you can have a conversation, to me, I don't even count that as exercise. That's not a pejorative, by the way. That is just general physical movement. It is extraordinarily clear you need a lot of that. You need a lot more of that than we
get.
Dr. Andy Galpin Recommends Taking Phone Calls While Pacing or Walking
The very first thing that you need to think about if you're like 'I want to get stronger or add muscle' is not the exercise choice; it is the application of the exercise: What are the sets, the reps, the rest ranges that you're using? That's going to be your primary
determinant.
Sets, Reps, & Rest Times > Exercise Choice for Gaining Strength
Some people actually will espouse that we know really clearly about the mechanisms of muscle hypertrophy; we don't ... The three most likely drivers are 1) metabolic stress, 2) mechanical tension, and then 3) muscular damage. You don't have to have all three; one is
sufficient.
5-30 Reps Per Set Is the Optimal Range for Hypertrophy Training
If you're eating a... mostly whole food-based diet, your endogenous hydration is actually pretty high already just from your food. If you're eating a very highly processed, dehydrated, over-salted diet, you're way low on hydration just in your
food.
Whole Foods Contain a High Percentage Water, Boosting Hydration
I do think getting into an ice bath immediately after a hypertrophy session is getting pretty close to you just shouldn't have done the session. It is
detrimental.
Ice Baths Post-Strength Training Are Detrimental for Hypertrophy
Bodybuilders are not stronger than powerlifters, even though they have more muscle. But bodybuilders are probably stronger than most people. So, there is a relationship between muscle size and strength; it's just not a one-to-one guaranteed
ratio.
Early Strength Training Adaptations Are Hedged Toward the Nervous System, Not Muscle Size
Intros & Ads
Andrew Introduces Dr. Andy Galpin (Part I)
AD: The Brain-Body Contract
Disclaimer
Athletic Greens
AD: Thesis
AD: InsideTracker
Andrew Introduces Dr. Andy Galpin (Part II)
Clips
1
Dr. Andy Galpin's Principles of Strength, Endurance, & Hypertrophy Training
2
Share
2
Sets, Reps, & Rest Times > Exercise Choice for Gaining Strength
1
Share
3
Wanna Get Stronger? Here's How Andy Galpin Recommends Choosing Exercises
1
Share
4
How to Determine Your 1-Rep Max Without Testing the Limits of Your Strength
1
Share
5
Modifiable Exercise Variables: Volume (Reps & Sets), Rest Intervals, & Progression
1
Share
6
Post-Workout Soreness Is a Terrible Proxy for Exercise Quality
5
Share
7
Sore Muscles? That Doesn't Mean You're Not Ready to Train Again
3
Share
8
It's Possible to Gain Strength Without Increasing Muscle Size
1
Share
9
Dr. Andy Galpin's Exercise Principle: All Joints Through All Range of Motion
1
Share
10
How Andy Galpin Advises Beginners Choose Strength Training Exercises
1
Share
11
To Develop Strength, Challenge Muscles to Produce More Force
1
Share
12
3 Working Sets Preceded By 3-4 Warm-Up Sets Is Sufficient for Gaining Strength
3
Share
13
Supersetting Different Muscle Groups Reduces Strength Gains By a 'Tiny Amount'
5
Share
14
Supersetting Different Muscle Groups Has Cardiovascular Benefits
7
Share
15
The Optimal Workout Frequency: Strength (More) vs. Hypertrophy Training (Less)
12
Share
16
Early Strength Training Adaptations Are Hedged Toward the Nervous System, Not Muscle Size
1
Share
17
For Maximum Hypertrophy, Train the Same Muscle Group Every 2-3 Days
6
Share
18
Andrew Used to Follow Mike Mentzer's 6x Per Month High-Intensity Training Program
1
Share
19
The Minimum Threshold for Hypertrophy: 10 Working Sets Per Muscle Group Per Week
21
Share
20
5-30 Reps Per Set Is the Optimal Range for Hypertrophy Training
8
Share
21
Blood Flow Restriction Training Utilizes Hypertrophy's Third Driver: Metabolic Stress
1
Share
22
For Muscle Growth, Train to Failure But Not Extreme Failure
4
Share
23
For Hypertrophy, Andy Recommends Mixing in Occasional 30-Rep Sets
3
Share
24
Andy's Strength Training Protocol: 3-5 Exercises, Reps, Sets, Minutes of Rest, & Workouts Per Week
10
Share
25
The Mind-Muscle Connection: Intent to Move > Actual Movement Velocity
1
Share
26
Why Dr. Galpin Recommends Flexing Your Muscles in the Gym Mirror
2
Share
27
How to Grow Stubborn Muscles Using Proprioceptive Feedback & Awareness
3
Share
28
Eccentric Movements Aid Activation of Difficult-to-Target Muscles
1
Share
29
How to Think About Breathing When Strength Training
4
Share
30
Andy Galpin Recommends 5 Minutes of Post-Workout Downregulation Breathwork
9
Share
31
Endurance Training for Beginners: Biking, Rowing, & Swimming > Running
8
Share
32
Andy Galpin Recommends Daily Zone 2 Cardio; It Doesn't Blunt Hypertrophy
3
Share
33
The Interference Effect Is Overblown; Endurance Training Doesn't Blunt Strength & Hypertrophy Gains
3
Share
34
Dr. Andy Galpin Recommends Taking Phone Calls While Pacing or Walking
0
Share
35
Endurance Training Principle: Hit Max Heart Rate (~220 Minus Your Age) at Least 1x/Week
7
Share
36
The VO2 Max Test Illustrates an Important Endurance Training Principle
0
Share
37
Endurance Training: Aim for 4-8 90-Second Max Heart Rate Bouts Per Week
8
Share
38
Endurance Training: Maintain 80% Max Heart Rate for 4-12 Minutes
18
Share
39
Muscular Endurance Is Crucial for Slow-Twitch Muscle Fiber Maintenance
3
Share
40
Exercises Don't Cause Injuries; Bad Position & Complexity Do
1
Share
41
Drink Half Your Body Weight in Ounces of Water Daily
11
Share
42
After Exercise, Consume 125-150% of the Weight You Lost in Fluid
1
Share
43
Caffeine Is Only a Diuretic If It Causes More Fluid Extraction Than Intake
1
Share
44
Whole Foods Contain a High Percentage Water, Boosting Hydration
0
Share
45
How to Determine If You're a Low or High Sodium Sweater
2
Share
46
Andy Galpin's Pre, During, & Post-Workout Recommendations for Salt & Water Consumption
1
Share
47
Does Training Fasted Cause Performance Impairments?
1
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48
Ice Baths Post-Strength Training Are Detrimental for Hypertrophy
4
Share
49
Does Andy Galpin Recommend Cold Exposure Post-Endurance Training?
1
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50
Sauna Bathing Post-Strength Training Augments Hypertrophy
2
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51
Exercise Caution When Analyzing Percentages from Cold & Heat Exposure Studies
0
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52
Sauna Bathing Isn't a Substitute for Exercise
0
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53
Andrew Likely Loses 2-3 lbs of Water During a 20-Minute Sauna Session
0
Share
54
Cold Exposure's Effect on HRV & Why It's a Great Way to Start the Day
2
Share
55
Carbon Dioxide Tolerance Tests Gauge Post-Exercise Recovery
2
Share
56
How Dr. Andy Galpin Assesses Post-Workout Recovery With Athletes
1
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57
Why Andrew Huberman Isn't a Big Fan of Sleep Trackers & Wearables
0
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58
Use This Carbon Dioxide Tolerance Test to Gauge Recovery
3
Share
59
Pre-Workout Sodium Bicarbonate Supplementation Delays Fatigue Progression
8
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60
Creatine Monohydrate Is Andy Galpin's Crown Jewel Supplement
13
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61
Andy Galpin's Absolute Rest Device Takes Sleep Hacking to the Extreme
4
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62
Andrew & Andy Outro
0
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63
Andrew Huberman Outro (Part I)
0
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64
Thorne
0
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65
Andrew Huberman Outro (Part II)
0
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Transcripts
View Full Episode Transcript
Clips
Andrew Introduces Dr. Andy Galpin (Part I)
AD: The Brain-Body Contract
Disclaimer
Athletic Greens
AD: Thesis
AD: InsideTracker
Andrew Introduces Dr. Andy Galpin (Part II)
Dr. Andy Galpin's Principles of Strength, Endurance, & Hypertrophy Training
Sets, Reps, & Rest Times > Exercise Choice for Gaining Strength
Wanna Get Stronger? Here's How Andy Galpin Recommends Choosing Exercises
How to Determine Your 1-Rep Max Without Testing the Limits of Your Strength
Modifiable Exercise Variables: Volume (Reps & Sets), Rest Intervals, & Progression
Post-Workout Soreness Is a Terrible Proxy for Exercise Quality
Sore Muscles? That Doesn't Mean You're Not Ready to Train Again
It's Possible to Gain Strength Without Increasing Muscle Size
Dr. Andy Galpin's Exercise Principle: All Joints Through All Range of Motion
How Andy Galpin Advises Beginners Choose Strength Training Exercises
To Develop Strength, Challenge Muscles to Produce More Force
3 Working Sets Preceded By 3-4 Warm-Up Sets Is Sufficient for Gaining Strength
Supersetting Different Muscle Groups Reduces Strength Gains By a 'Tiny Amount'
Supersetting Different Muscle Groups Has Cardiovascular Benefits
The Optimal Workout Frequency: Strength (More) vs. Hypertrophy Training (Less)
Early Strength Training Adaptations Are Hedged Toward the Nervous System, Not Muscle Size
For Maximum Hypertrophy, Train the Same Muscle Group Every 2-3 Days
Andrew Used to Follow Mike Mentzer's 6x Per Month High-Intensity Training Program
The Minimum Threshold for Hypertrophy: 10 Working Sets Per Muscle Group Per Week
5-30 Reps Per Set Is the Optimal Range for Hypertrophy Training
Blood Flow Restriction Training Utilizes Hypertrophy's Third Driver: Metabolic Stress
For Muscle Growth, Train to Failure But Not Extreme Failure
For Hypertrophy, Andy Recommends Mixing in Occasional 30-Rep Sets
Andy's Strength Training Protocol: 3-5 Exercises, Reps, Sets, Minutes of Rest, & Workouts Per Week
The Mind-Muscle Connection: Intent to Move > Actual Movement Velocity
Why Dr. Galpin Recommends Flexing Your Muscles in the Gym Mirror
How to Grow Stubborn Muscles Using Proprioceptive Feedback & Awareness
Eccentric Movements Aid Activation of Difficult-to-Target Muscles
How to Think About Breathing When Strength Training
Andy Galpin Recommends 5 Minutes of Post-Workout Downregulation Breathwork
Endurance Training for Beginners: Biking, Rowing, & Swimming > Running
Andy Galpin Recommends Daily Zone 2 Cardio; It Doesn't Blunt Hypertrophy
The Interference Effect Is Overblown; Endurance Training Doesn't Blunt Strength & Hypertrophy Gains
Dr. Andy Galpin Recommends Taking Phone Calls While Pacing or Walking
Endurance Training Principle: Hit Max Heart Rate (~220 Minus Your Age) at Least 1x/Week
The VO2 Max Test Illustrates an Important Endurance Training Principle
Endurance Training: Aim for 4-8 90-Second Max Heart Rate Bouts Per Week
Endurance Training: Maintain 80% Max Heart Rate for 4-12 Minutes
Muscular Endurance Is Crucial for Slow-Twitch Muscle Fiber Maintenance
Exercises Don't Cause Injuries; Bad Position & Complexity Do
Drink Half Your Body Weight in Ounces of Water Daily
After Exercise, Consume 125-150% of the Weight You Lost in Fluid
Caffeine Is Only a Diuretic If It Causes More Fluid Extraction Than Intake
Whole Foods Contain a High Percentage Water, Boosting Hydration
How to Determine If You're a Low or High Sodium Sweater
Andy Galpin's Pre, During, & Post-Workout Recommendations for Salt & Water Consumption
Does Training Fasted Cause Performance Impairments?
Ice Baths Post-Strength Training Are Detrimental for Hypertrophy
Does Andy Galpin Recommend Cold Exposure Post-Endurance Training?
Sauna Bathing Post-Strength Training Augments Hypertrophy
Exercise Caution When Analyzing Percentages from Cold & Heat Exposure Studies
Sauna Bathing Isn't a Substitute for Exercise
Andrew Likely Loses 2-3 lbs of Water During a 20-Minute Sauna Session
Cold Exposure's Effect on HRV & Why It's a Great Way to Start the Day
Carbon Dioxide Tolerance Tests Gauge Post-Exercise Recovery
How Dr. Andy Galpin Assesses Post-Workout Recovery With Athletes
Why Andrew Huberman Isn't a Big Fan of Sleep Trackers & Wearables
Use This Carbon Dioxide Tolerance Test to Gauge Recovery
Pre-Workout Sodium Bicarbonate Supplementation Delays Fatigue Progression
Creatine Monohydrate Is Andy Galpin's Crown Jewel Supplement
Andy Galpin's Absolute Rest Device Takes Sleep Hacking to the Extreme
Andrew & Andy Outro
Andrew Huberman Outro (Part I)
Thorne
Andrew Huberman Outro (Part II)
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