< Nota - Show Notes for Huberman Lab - Episode: GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
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Jan 25, 2023

GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

In this episode 2 of a 6-part special series, Dr 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.
Podcast Guest: Dr Andy Galpin

Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific "Unicorn" or Resistance Training Adaptation?

Research ranging from the latter part of the 20th century to today has shown that resistance training increases radial (or cross-sectional) skeletal muscle fiber growth.
frontiersin.org

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

While proximity-to-failure is considered an important resistance training (RT) prescription variable, its influence on physiological adaptations and short-term responses to RT is uncertain.
Taylor & Francis

Official Website - Andy Galpin, PhD

Support our mission of enhancing the human condition by providing the world with free and entertaining health, human performance, and nutrition education.
andygalpin.com

Neural Network Newsletter

More than 100,000 people have joined the Neural Network-the official newsletter of the Huberman Lab. Get the latest in neuroscience, health, and science-related tools from Dr. Andrew Huberman. Delivered to your inbox monthly.
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UW Olympic S&C on Twitter:

"Relative Intensity chart can serve as a great resource with Prilepin's chart to properly assign volume and intensity for athletes training. Having an understanding of what the effort & load assigned for the day can allow for effective long-term planning"
Twitter

Podcast Sponsor - Levels

For a limited time, Huberman Labs podcast listeners can join Levels and receive an additional 2 free months on your annual membership.
Levelshealth

Science of Muscle Hypertrophy

Part 1, Physiology. A video from Andy Galpin.
YouTube

Cable Core Rotation

A WorkoutLabs Exercise Guide
workoutlabs.com

Eric Cressey - Official Website

Trusted, Science-Backed Information. In-Depth Articles and Videos For High Performance Training.
ericcressey.com

Official Episode Page

Access more podcast show notes and content from this episode with Dr. Andy Galpin at hubermanlab.com.
Huberman Lab