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. Show notes: https://go.hubermanlab.com/OPn7tfZ Timestamps 00:00:00 Andy Galpin 00:00:51 Strength Training, Aging & Physical Function 00:04:04 Strength vs. Hypertrophy 00:05:57 Training Principles, Consistency & Progressive Overload 00:07:21 Individualization, Specificity & Variation 00:08:28 Training Variables; Tool: “3 to 5” Approach 00:11:40 Repetition Speed, Strength vs. Hypertrophy 00:14:59 Exercise Variation & Standardization 00:16:59 Power & Strength Training: Exercise Selection, Order & Volume 00:20:02 Progression, Deloads & Training Intent 00:21:33 Hypertrophy: Training Stimulus & Exercise Selection 00:23:41 Targeting Muscles, Squat Technique & Machines 00:27:23 Exercise Order & Pre-Fatigue 00:28:24 Training Splits, Balanced Muscle Development 00:29:55 Weekly Training Volume, Reps in Reserve & Limited Workout Time 00:32:34 Training Frequency, Workout Duration & Full-Body Training 00:35:22 Acknowledgements Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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