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] | {
"chunkTitle": "Muscle Hypertrophy",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28777&chunkSid=chunk_57169"
} | Andrew Huberman: And that leads me to a question that is based on findings that I've heard discussed on social media, which means very little, if anything, unless it's in the context of people who really know exercise science. And you're one such person. And that's this idea that because resistance training can evoke a protein synthesis adaptation response, but that adaptation response lasts about 48 hours before it starts to taper off. That the ideal. In quotes, frequency for training a given muscle group for hypertrophy is about every 48 hours. Is that true?
Andy Galpin: Yes and no. So a couple of things there remember, in order to grow a muscle, there's multiple steps here. So you have the signaling response, which actually happens within seconds of exercise and can last, depending on the marker, up to an hour or 2 hours. Step number two then is gene expression, and we see that that's typically peaked around two to 6 hours post exercise. And then you have following that protein synthesis and that's that longer time frame somewhere between 12 hours there. It's certainly not peaked for 48 hours. It may be still there 48 hours from now, but it is absolutely coming down at that point depending on sort of a number of factors. So that part of it is sort of true. So this is a combination of some half truths and some maybe just pedantic things that aren't really that important to differentiate. The real question, I think, is, like, okay, is it okay to train sooner? Is it better to train sooner? Or actually, is it better to wait longer?
Andy Galpin: There's no real reason to think that you need to train if the goal is hypertrophy any sooner than 48 hours afterwards. I can't think of an advantage that that would confer. I also can't think of any practical applications, athletes, physique, bodybuilders coaches that ever found tremendous success doing that. So I would be very skeptical that that is in any way better. Now, could you do it in some instances of, say, you've got travel coming up like that so that you just yeah.
Andrew Huberman: You want to preload the system by.
Andy Galpin: Destroying the total no problem.
Andrew Huberman: And then waiting seven days or 14 days. I've known people have done that before.
Andy Galpin: I do vacations or layoffs every time.
Andrew Huberman: Like every single annihilate themselves and then take a week layoff.
Andy Galpin: Yeah. Andy it's like there's no benefit there other than psychological. Like I just love it. It feels great to be super sore. I feel less crappy not training for those couple of days because I'm like, I'm super sore anyway.
Andrew Huberman: You need the extended rest.
Andy Galpin: Yeah, of course. And it's just a crappy justification in my brain, that excuse to do something really wild and that I totally don't need. Andy get way sore than I should.
Andrew Huberman: Get Dr. Andy Galvin's suggestions of what not to do, but that he does.
Andy Galpin: Yeah, 100%. |
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] | {
"chunkTitle": "Hypertrophy Training Overview",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28780&chunkSid=chunk_57178"
} | Andrew Huberman: So as you point out before and I can only assume you're referring to me, hypertrophy training is idiot proof, meaning there's a lot of leeway in the variables but not so much leeway that people can do anything. It's bounded by these general principles. So, with your permission, I'm going to do a brief overview of my notes based on your description of the modifiable variables that will direct somebody towards hypertrophy. Keeping in mind this backdrop of exercise choice exercise order selecting appropriate volume that sets and reps training frequency and needing some metric or way to have progression either by adding more weights or by more tension or more metabolic stress and so on. In terms of exercise choice. It sounds like the choice of exercise science not super critical in terms of specificity, but that the ideal circumstances. That people are targeting all the major and, frankly, secondary and minor muscle groups, if you can even call them.
Andrew Huberman: That across their exercise choices, that they're picking exercises that they can perform safely and that they can generate enough intensity so that they're getting close to failure without placing themselves into danger.
Andy Galpin: Right?
Andrew Huberman: So for some people that might mean including large compound free weight exercises like squats and deadlifts andy bent over barbell rows as well as isolation exercises. And for some people there might be a bias toward more isolation exercise science machines. But of course machines don't necessarily mean that you can't use heavy loads. In fact, plateleted machines like Hammer strength machines will allow for quite substantial loads. So picking two or three or more movements per muscle group can be valuable. But that overall consistency is going to outshine variation in the sense that you don't need to hit muscles with a different exercise every workout coming back to the same things has a benefit. And we heard about this in our discussion around strength and power as well. Okay. In terms of order of exercise science too, it sounds like there's a lot of flexibility.
Andrew Huberman: One could do the large compound exercise for, let's say, quadriceps and hamstrings and glutes first, like a squat or a front squat or could deadlift for that matter. But then if one deadlifted andy primarily hit the glutes and hamstrings, then you might want to target the quadriceps more directly with leg extensions. Or if one squatted and was loading the squat bar, carrying the squat bar in a way that was predominantly quadricep and less so glute and hamstring, then leg curls would be a good choice, et cetera. Okay, Andy, train your calves, folks. Very important. Unless you're a genetic freak, of course. It's actually a good opportunity to say unless you're a genetic freak or you just have a genetic predisposition or you've done sports, Andy, you have a genetic predisposition that gives you very large calves that don't require any training at all. I know people like this, they're somewhat rare, but they're out there. And those folks sometimes want to stay away from or minimize their training. |
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"chunkTitle": "Fitness and Hypertrophy",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28779&chunkSid=chunk_57177"
} | Andy Galpin: Sure. So we have a lot less information on the potential interference or not of high intensity stuff. The stuff we do have suggested it may actually aid in hypertrophy. And that's because if you think about it, one of the potential paths to activation Andy muscle growth is this metabolic disturbance. You're going to get that a lot with the high intensity interval thing. So it's not a terrible thing to do. I wouldn't do it to the level that it compromises your ability to come back. Andy, do your primary training. So if you're so fatigued, your legs are super heavy, they're depleted. You now have to ingest extra carbohydrates to replenish muscle glycogen to be able to handle both recovery and continued training, et cetera. That could then lead to a problem. But in general, we really don't see any reason why that is going to completely block or make it such that your training was quote unquote, wasted or it didn't work.
Andy Galpin: In fact, actually a very recent study came out where they had individuals perform six weeks of purely aerobic endurance, steady state, long duration endurance for six weeks. I think prior to starting a hypertrophy phase compared that to individuals who did not do that. And those folks that did these six weeks of just, I think it was cycling, actually just endurance work, had more muscle growth at the end of their hypertrophy training than those folks that did not. So this shows you very clearly there are a lot of advantages that come with being physically fit to growing muscle. So folks that also have actually hit plateaus a lot, one of the things you may actually see some benefit from is actually doing a little bit more endurance work. Whether it's a steady state stuff, maybe it's the higher intensity stuff. Certainly if you're starting a training phase, it's a pretty good idea to do that. And there's a number of physiological reasons of why that's potentially occurring. But the lowest hanging fruit here is we sort of joke if you're so unfit that you're tying your shoes in your warm up and you're already breaking a sweat, you probably don't have enough fitness to do enough training to get enough hypertrophy. So that is in fact your limiting factor.
Andy Galpin: You're not recovering. You're super fatigued andy damaged and sore because you're so unfit. So get fit first and then you can actually get more gains a week later. So you have to kind of kick the can down the road for a few weeks, but ten weeks later you'll be in a better spot than you were by investing a little bit in your conditioning. |
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"chunkTitle": "Cardio and Hypertrophy",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28779&chunkSid=chunk_57176"
} | Andrew Huberman: How do other forms of exercise combine with hypertrophy training? For instance, can I do cardiovascular training for two or three days per week, provided that cardiovascular training is of low enough intensity and not disrupt hypertrophy progression. And can I do that cardiovascular exercise before or after the hypertrophy training, or does it need to be separated out?
Andy Galpin: The answer to this is really what we call the crossover interference effect. It's really an energy management issue. So the only time endurance exercise starts to interfere or block or hinder attenuate hypertrophy is in one of two broad categories. Number one, total energy intake. Or your balance is off. So you can ameliorate this by just eating more. If you do that, then the interference effect generally goes away. The second one is you want to make sure you avoid exercise forms for your endurance training that are the same working group and specifically the eccentric portion. So for example, we see much more interference with running on leg hypertrophy than we do with cycling, right? Less eccentric pounding and loading, less damage, less things to recover from. The tissue seems to be totally fine. The only other thing you need to worry about here is total volume of your endurance work. So if you're doing a moderate intensity for a moderate duration, say 70% of your maximum heart rate for 25 minutes, it's unlikely to do much damage.
Andy Galpin: In terms of blocking hypertrophy, you're totally fine. Can you do it before or after your workout? It's probably not going to matter that much. So pre fatigue is okay for hypertrophy. So if your pre fatigue is coming from endurance, then you're totally fine. Not a big deal afterwards. Cool. You want to break it up into multiple sessions, that's probably better, right? So if you do your endurance work on a separate day, that's probably best case scenario. If you can't do that but you can break it up into two workouts. Say you lift in the morning and then you do your quote unquote cardio at night. Maybe that's second best. Third best is doing it at the end of your lift. Andy finishing it, that's fine. Just make sure that you're maximizing your recovery on all the other tricks we'll talk about later. Make sure the calories are there, make sure you're not doing a lot of eccentric landing in that endurance stuff and you'll be just fine.
Andrew Huberman: And where does higher intensity cardio fit into a hypertrophy program? So higher intensity cardio, for instance, in my mind, is getting on the assault bike and doing eight intervals of 22nd sprints and ten second rest in between, or perhaps going to a field and doing some bounds and sprints and things of that sort. Not going all out, not running for one's life, but getting up to about 85, 90% of running for one's life. |
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"chunkTitle": "Indicators and Adjustments",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28778&chunkSid=chunk_57175"
} | Andy Galpin: You could also look at things like Hrv heart rate variability, which is a very classic marker and much more sensitive to changes with training than something like a resting heart rate, which is one thing you can actually do that's totally cost free. Just look at your changes. And any elevation resting heart rate over time, especially more than three to five consecutive days, is an indicator. But Hrv is much more sensitive to things like training induced overload. So that's a quick version of stuff that we're going to pay attention to. The last one, I would add there is simply motivation. So if you're really training hard and you like training hard and you just cannot force yourself to go anymore, that in Andy of itself can be a good indication of it's. Maybe not the day, maybe not the week. With all of these things you want to be careful about overreacting to a single day measure. Again, we need to look at at least a trend of more than three days. Honestly, I'm looking at more than five days.
Andy Galpin: I'm going to pull back from that and think about what phase of training we're in, what part of the year we're in, typically with our athletes in season, preseason, postseason offseason, et cetera, to make our decisions about what we're going to do about it? Are we canning the entire workout? Are we doing a modified lower version, lower intensity my default. Generally if hypertrophy is the goal, remember, volume is the driver there. So if I can, can we get in? Can we go real light? Let's go to six out of ten Rpe. So relative perceived exertion, maybe we'll reduce the range of motion, maybe we'll make it a little bit easier, maybe go to machines or instead of going a squat, we'll just do leg extension, something like that. But I want to still get enough volume in there that will keep you on target again, even going at 50%, not to high repetition, 50% for a set of ten, three sets.
Andy Galpin: Just get a nice blood flow in there, get it in, get it out, aid in recovery and then move on and come back the next day. That's probably what I would do. Rather than canning the entire session. |
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"chunkTitle": "Muscle Damage Biomarkers",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28778&chunkSid=chunk_57174"
} | Andy Galpin: It's going to be associated with things like Rabdo, which is you're going to see your urine is purple, it's extremely dark because you've got so much muscle breakdown, that happens. And kidneys can have a problem and you put a bunch of stuff in there. So we use those biomarkers. We'll. Actually also look at probably a couple of things you're familiar with alt and ASD. These are excellent biomarkers of muscle breakdown. So if we are actually suspecting that this is a chronic problem, we're going to actually go, andy, pull some blood. If it's just like, I'm super sore today, we're going to use that subjective marker. But if we're seeing this as constant, like, man, are we really pushing you way too much? Is there some sort of systemic problem? We're going to blood and we're going to look at all those different things. Now, AST to alt is really specific, and I don't want to take us too far off track here, but the ratio to those things is actually very important as well. So if you look at the AST to alt ratio, typically the number we'll look at is like 1.67.
Andy Galpin: As that ratio is like higher than that, you have a pretty high risk of muscle damage. But really, between me and you and a few of these listeners, anytime we start seeing AST outkick alt, we're immediately thinking, as in the ratio being higher than one, we're immediately thinking like there's something happening muscle damage wise. So that's actually a sneaky good indicator of just total muscle mass because the vast majority of that's going to be in muscle. So those are actually some markers that we like a lot. If muscle damage is the thing we're concerned with, if we are more concerned with things like total training volume, systemic overload, then we may turn to something more like sleep. There's a lot of information we can actually glean from changes in sleep behavior and function. |
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] | {
"chunkTitle": "Systemic Damage",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28778&chunkSid=chunk_57173"
} | Andrew Huberman: So you told us a lot about volume and frequency and how that relates to protein synthesis and recovery to evoke the hypertrophy adaptation response. How should people think about systemic damage? Andy recovery? Because obviously the nervous system and the way it interacts with the neuromuscular system is the site of all the action here, or at least a lot of the action and the nervous system can in fact become fatigued. It has a great capacity. But the whole system that we're talking about can be worked to the extent that even if a muscle group like the biceps or the back is being allowed to rest while you're training legs and other muscle groups, that your whole neuromuscular system needs rest. How does one determine whether or not your entire body needs complete rest or low level active rest, or exercise of a different kind?
Andy Galpin: Yeah, sure. So I want to actually tackle this because we're on the topic of hypertrophy. I'm assuming that that's the goal in mind here.
Andrew Huberman: Yes, here I'm asking specifically within the context of hypertrophy. I realized that for other training goals, the answer to this question could be quite different.
Andy Galpin: Yeah. Okay. So we actually do this in a couple of different ways. Let's start local and work back to systemic. Right? Because number one, what you're really concerned about is at the local muscle level is, am I going to create excessive damage, Andy? And I don't necessarily mean muscle damage here, I mean injury. Right. So the kind of rule of thumb we use is like three out of ten in terms of soreness. If you're more than three out of ten in terms of soreness, we're going to start asking questions. If you're higher than six out of ten, we're probably not training.
Andrew Huberman: This is subjective measure.
Andy Galpin: Total subjective measure, right. And you'll know very quickly, right, if you can barely graze your peck with your fingertip and then you're like, oh, I don't care what you score that we're not training. There's just no damage. If you're three out of ten, if you're just like, oh, I'm kind of like a little bit stiff here, but once you get warmed up, you start feeling okay, you're probably okay to proceed there. So that is a very easy way to just think about soreness. You're going to be a little bit tight depending on your training frequency. Now zooming out to systemic. We use a whole host of things, so we actually have a whole host of bowel markers we use. You can get a lot of these from blood. So you can look at things like creatine kinase. That's the very common one marker of muscle damage. We'll actually look at LDH, we'll look at myoglobulin. If you think about hemoglobin is the molecule that carries oxygen throughout your blood. The myoglobin is the part of that that's actually in muscle. So when muscle gets broken down, that gets leaked out and put in your blood, that's one of the markers, actually. |
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] | {
"chunkTitle": "Strength Training Tips",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28777&chunkSid=chunk_57172"
} | Andy Galpin: Are these numbers you just absolutely don't do in strength training, right? Just like sets of 123456, got 810, twelve, like do not program a set of 30.
Andrew Huberman: Now, when I'm trained sets of seven.
Andy Galpin: To nine, it's great. We'll use sets of seven a lot with weightlifters because you can actually count numbers more effectively.
Andrew Huberman: But what happens in seven to nine rep ranges?
Andy Galpin: So this is actually wonderful area of these, like five to eight repetitions, where you're going to get a nice combination of a lot of strength gains and a lot of hypertrophy. So someone who's coming in going, man, I want to get stronger and I want to add muscle. What do I do here? Well, that's actually a really nice answer. Train pretty hard in that like four to eight repetition range, and you're going to get a lot stronger and you'll still induce a lot of hypertrophy. If you want to really maximize hypertrophy, I would probably spend most of your time in the eight to 15 repetition per set range. You can go up to 30. Admittedly, though, I don't think it's optimal to spend most of your time at more than 15 reps per set. It's very challenging to maintain the focus required at rep 27 to actually get sufficient failure by rep. You just give up way too early. It's hard to do the same thing at the bottom end of that spectrum in terms of really heavy to get there. So I really, honestly think eight to 15 is still it's cliche.
Andy Galpin: It's that textbook number. But that's a reason that's a textbook. It is tried and true and very, very effective. If, for instance, you want to get strength, though Andy not invoke a lot of hypertrophy, you have a couple of tricks you can pull. Number one, stay south of that five repetition range. You do sets of one sets of two, go as heavy as you can with all appropriate considerations, and stick within, maybe even up to three reps per set. You start getting the four to five to six. Now you're going to start itching towards that hypertrophy range. So stay down there, do a lot more total sets. So do a classic example would be something like eight sets of three, right? You're going to get a lot of practice. You're going to get 24 very high quality reps with a lot of rest in between. You go from there, you go to managing caloric intake, making sure your protein is still on point. You want to recover. But if your total calories aren't greater than 10% to 15% above your maintenance needs, then you're not going to be able to put on a whole bunch of muscle mass because you just don't have the fuel for it.
Andy Galpin: You can also then space your workouts out so that stimulus isn't coming extremely often. So if you do that thing a couple of times a week, it's not enough frequency in that signal. So remember, that signal has to be frequent or loud. You didn't make it super loud, and now you're not making it super frequent. You can get very strong like that and put on very low amounts of hypertrophy if that's sort of the choice. |
chunk_57171 | [-0.010385414,0.00065917784,0.035192024,-0.018658768,-0.012127527,0.028680962,-0.0005141419,-0.03215(...TRUNCATED) | {"chunkTitle":"Hypertrophy Techniques","episodeTitle":"Dr. Andy Galpin: Optimal Protocols to Build S(...TRUNCATED) | "Andy Galpin: Practically, it's challenging for people to hit sufficient volume without just being s(...TRUNCATED) |
chunk_57170 | [-0.03936007,-0.006183475,0.019549442,-0.011145925,-0.01164217,-0.0026134485,-0.003734897,-0.0201109(...TRUNCATED) | {"chunkTitle":"Muscle Hypertrophy","episodeTitle":"Dr. Andy Galpin: Optimal Protocols to Build Stren(...TRUNCATED) | "Andrew Huberman: Do as I say, not as I do. The famous words of every research professor.\n\nAndy Ga(...TRUNCATED) |
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