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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. |
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"chunkTitle": "Hypertrophy Techniques",
"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_57171"
} | Andy Galpin: Practically, it's challenging for people to hit sufficient volume without just being so demoralized afterwards because they're in so much pain, they can't get out of their car because their legs are so trash, they can't sit on the toilet and get back up without crying for pain.
Andrew Huberman: That is not good. No, that's not good.
Andy Galpin: I say that because those are actual examples that have happened in my life.
Andrew Huberman: Yeah. I'm realizing as we're having this conversation about ways to stimulate hypertrophy, that I've sort of defaulted to more intensity as opposed to volume because of the time factor. I have a lot of other things going on in my life. And so within that hour, I can't get enough sets in across all the muscle groups I need to hit, and I'm only going to do it about once a week. And so it's at least for me, more advantageous to just train extremely hard. I actually use the pre exhaustion technique that you mentioned before, or pre fatigue, as you referred to it, of hitting something really strong with an isolation exercise, then doing compound exercise. Science starting to think, based on what you've told me, that pre fatigue and then a compound exercise, in some ways it's not really two sets, because if you're going to failure force reps, you're kind of pushing past failure, then you're doing a compound exercise and you're doing that two or three times.
Andrew Huberman: Well, that sounds like four to six sets, but the force repetitions are almost like an additional set, right?
Andy Galpin: Yes.
Andrew Huberman: And so it's not 20 sets, but it's four to six really, really hard sets that go beyond what we normally think of as a set.
Andy Galpin: Totally.
Andrew Huberman: Okay, so the difference between running on concrete and running on sand, when I go for a sand run, it's a very different experience.
Andy Galpin: Totally. And this is why I should have mentioned this at the very, very beginning of our chat today, but all of these numbers that I'll give you for any exercise adaptation, you cannot think of them as hard lines. They are gradients. Andy so when we think about the number for hypertrophy in terms of repetitions, I said four to 30, what do you think happens at three? Do you think hypertrophy just stops? In fact, the number you'll see in literature is more like six to 30. I actually slide it down to four, though, like personal preference because of that, but it just fades away. What do you think happens at rep? 31, 35? It just fades gradually over time. So you actually sort of brought this up. One of your other questions, Andy, I'm not sure if you were even thinking about this, or maybe you were, I just babbled on about something else. But if strength happens between this, like one to five repetition range, and hypertrophy typically happens in this like eight to 30 range, what happens if I were to do sets of six or God forbid, seven, like seven and nine? |
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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_57170"
} | Andrew Huberman: Do as I say, not as I do. The famous words of every research professor.
Andy Galpin: Yeah. I think 48 hours is a reasonable time to wait. Can't think of any advantage of going sooner than that. There's really not a tremendous amount of advantage of waiting much longer than that. Certainly 72 hours is fine as long as you're hitting these concepts we've talked about. You can let really life determine that there are situations, too, with like particularly our athletes, where we have to kind of break that because of schedule obligations. They're playing every fifth day, every third day, or something like that. Andy you're just going to have to lift some back to back days. You're just going to have to get it done. But, yeah, I can't think of why I would go out of my way to do that.
Andrew Huberman: The second part of that question is, let's say somebody trains a muscle. They train it properly, they hit it in the appropriate rep ranges and appropriate rest, et cetera. The stimulus is there, the adaptation is set in motion. They're getting somewhere at 48 hours or so, a protein synthesis peak that's going to taper off. But they don't train it 48 hours later or 72 hours later. They train it five or six days later, not because they're lazy, not because they don't care, but because they have other priorities that are woven in with getting hypertrophy in this muscle. There are people who exist only to get hypertrophy in a given muscle group, but let's be fair, most people would like to grow that muscle group, but then does it necessarily mean that the muscle starts to revert to its pre hypertrophic state? That is, does it atrophy and get smaller again?
Andrew Huberman: Because if it doesn't, I could see a lot of reasons for hitting a muscle group once every five days or seven days, provided you hold on to the hypertrophy that you initiated five or seven days ago.
Andy Galpin: Yeah, there's no reason to think you will lose anything in that sort of a time domain, five to seven days. The only challenge with training that infrequently is can you actually get enough total volume done? So if you're going to train a muscle once a week, you either have to go to real failure, real damage, andy Soreness, or you have to figure out a way to hit 20 sets that day in that muscle. Not at all impossible, especially if you're thinking, well, actually, all I have to do is 15. I'm going to do five sets of three exercises. That's not outrageous, not at all. So, like, absolutely possible. If you're wanting to go more towards 20 or getting closer to that 25 now, it starts to get pretty challenging. So scientifically, the research will suggest it's going to be equally effective. |
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"chunkTitle": "Muscle Volume",
"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_57179"
} | Andrew Huberman: You told me that even if you have a muscle group that's a hyper responder, in terms of hypertrophy, getting at least one or two good hard sets per week is good because you want to keep functionality in that neuromuscular system.
Andy Galpin: Love it.
Andrew Huberman: Okay. In terms of volume, again, we have a large amount of variation, is what I'm hearing, that the total number of sets per week is a strong driving force of program design and selection. That ideally, you're performing ten to 20 and probably more like 15 to 20 sets per week. And that could be divided up across multiple workouts or done in one workout, but that's ten to 20 sets per week per muscle group, not really taking into account indirect activation. So that would be ten to 20 sets for biceps, your back work is going to hit your biceps a little bit, maybe a bit more, depending on the exercise selection, but it's really ten to 20. And given that hypertrophy can still occur and maybe even occurs better with more volume, then don't include the indirect work unless something about the architecture of your body and the inability to engage certain muscle groups makes a pull up really an arm exercise for you. Do I have that right?
Andy Galpin: The way that I would maybe define it is typically with movements we consider to be there to be primary movers, secondary movers, and then tertiary movements. Right. If it is a primary or secondary, I'm probably counting it. If it's tertiary or less, I'm probably not counting it.
Andrew Huberman: Got it. So going back to our example of.
Andy Galpin: A pull up so, an example of a pull up, I probably wouldn't count the biceps in a pull up, but I would probably count the biceps during a chin up.
Andrew Huberman: Would you count the rear deltoid in a pull up?
Andy Galpin: Probably not. Maybe it just depends. Probably not, though.
Andrew Huberman: Okay, train the rear delts, all that's.
Andy Galpin: Only, honestly, the reason I answered that is because most people don't do anything for the real delts anyways.
Andrew Huberman: But they should, right?
Andy Galpin: Absolutely. That's why I didn't want to count it. I wanted you to go out of your way to make sure you did something specifically for the real rear delts.
Andrew Huberman: For aesthetics and for functionality, for health and balance across the shoulders, totally.
Andy Galpin: Neck, shoulder, all of it.
Andrew Huberman: I'm so happy to hear you say this. I'm a huge fan of people doing rear deltoid work for all the reasons you described. Andy neck work, for that matter. I think people forget that the neck is the upper part of your spine. Andy for postural reasons. Andy for stabilization and safety reasons. It's really critical, but I think most people aren't familiar with how best to train the rear deltoids and neck. Andy I know a number of people are afraid of getting a big neck, which, for reasons that are still unclear to me, is referred to as no neck. But let's leave out that no neck comment for the moment. |
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] | {
"chunkTitle": "Efficient Resistance Training",
"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_28776&chunkSid=chunk_57168"
} | Andy Galpin: You're going to hit most of those muscles to your 15 working sets, especially if you take sort of that last set each day to pretty close to failure. That's going to get some more serious work done, but you're not going to be so fatigued. You can't come back and train it a couple of days later and you'll be fine. So you could even split that up into two days a week. And now all you really have to do is hit something like seven working sets. So maybe that's two exercise science day, maybe some sort of a leg press and a leg hinge. Three to four sets each. You can hit six to eight sets that day. You do that three days a week. Now all of sudden a you're at that 2024 sets. But I think a bit of boom. Same thing with the upper body. I just gave lower body examples because I like the lower body more. So it's not that challenging to get to those numbers. And those workouts can be extremely short. So if you were doing that three days a week, you're doing that one exercise upper body, one exercise lower body.
Andy Galpin: That certainly shouldn't take more than 40 minutes.
Andrew Huberman: I'm happy to hear that. Not because I don't like training, please excuse the double negative, but I've found that resistance training workouts that extend longer than 1 hour of work and certainly longer than 75 minutes of work, leave me very fatigued.
Andy Galpin: Oh, sure.
Andrew Huberman: And fatigued to the point where concentrating on cognitive work throughout the day can be challenging. Need a longer nap in the afternoon. I'm a big proponent of naps in the afternoon in any case, but requiring longer naps in the afternoon, et cetera. So at least for me, restricting the resistance training workouts to about 550 to 60 minutes of real work, for me, three or four times per week has helped tremendously. So it's a case where doing higher intensity work in a shorter period of time and actually hitting muscle groups less frequently, for me, that's, again, once directly, once indirectly has worked really well. And as you mentioned earlier, this could very well be explained by not my recovery quotient as some sort of genetic or physiological variable, but the way that I'm training. And indeed, I like to do a few force reps and go to failure on many sets. And weaned in that genre of training, it's also fun.
Andy Galpin: Like to just train hard. It is really fun.
Andrew Huberman: It is. I think that I've learned a lot by training, to quote unquote, to failure. Of course, I think there's a lot of learning in there, provided it's done safely. But what you're describing actually inspires me to at least give a try to these other sorts of splits and ways of training for hypertrophy andy strength. Because this notion of not necessarily having to go to failure, andy still being able to evoke strength and hypertrophy adaptations is a really intriguing one. Dare I even say a seductive one. |
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"chunkTitle": "Efficient Muscle Building",
"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_28776&chunkSid=chunk_57167"
} | Andy Galpin: In my opinion, to get that volume accomplished in a little bit more frequent patterns, but not once a week. So I like to kind of have it right there for most people. Again, not because it is technically, quote unquote, more effective, but because you're less likely to fail to progress because of skipping a workout. Something popping up, your power going out in your garage door, being locked on you or whatever.
Andrew Huberman: Imagine that. That happened to me this morning. Folks couldn't get out of my driveway because the electronic gate was down. Because the power was down. Anyway, solve that problem. The way you describe it, my sense is that workouts will last somewhere between one and 2 hours of real work. Is that about right?
Andy Galpin: It doesn't have to be nearly that long. I mean, you could certainly get enough work done in 30 minutes, even a whole body workout. Yeah, absolutely. So if you're doing that three days a week. So remember the numbers we're trying to hit here. Let's say we're trying to hit 15 working sets per muscle group per week. That's five working sets per day per muscle group. So if you did one exercise for that day, let's say you did squats, you did five sets, you did that three days a week. You're done. There's your 15.
Andrew Huberman: But there are other muscle groups to hit on the same day you're doing squats if you're doing whole body.
Andy Galpin: Yeah. So you've gotten them all already, andy so all the leg muscles in that example are taken care of.
Andrew Huberman: So you would not do separate hamstring work.
Andy Galpin: You wouldn't need to. Now, hamstrings is actually a little bit of a caveat. That's a good example of an exercise or a muscle group that's probably really good to make sure you isolate. It's challenging to get with your standard deadlift and squat. It's one of the probably ones that's most important to go target outside of that. But in theory, theoretically though, outside of that, you would get most of your leg muscles done with even a single exercise and even if you wanted to change it up. So you said, all right, monday I'm going to do a squat variation. Wednesday, the next day lift, I'm going to do some sort of deadlift hinging variation. And then maybe Friday my third day, I'm going to do some sort of unilateral, maybe rear foot elevated split squat or something like that. All right. Maybe even a lateral lunge, maybe a different plane. Okay, you're in a pretty good spot. |
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] | {
"chunkTitle": "Rest 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_28775&chunkSid=chunk_57164"
} | Andy Galpin: Yeah, I can't wait to break all that stuff down. We got a very long discussion for all those things.
Andrew Huberman: We will get into it in all its practical realities and actionables before long. What about rest between sets?
Andy Galpin: Great. This is the interplay now. So one actually thing we said for a long time is you want to stick between 30 to 90 seconds of rest between sets for hypertrophy. And that's because you're trying to activate this metabolic disturbance or disruption. You need a little bit of a burn, a little bit of a pump to go there. More recent research, a lot of these out of Brad Schoenfeld's lab and others, have shown that that just doesn't seem to be the case again for moderate to newly trained individuals. Whether that's the case for the highly trained folks, I don't necessarily know. I don't think there's any difference here. So you can take up to three to five minutes of rest in between sets and be fine. The caveat here, though, is this if you're going to rest longer, that means the metabolic challenge is lower. So you need to then increase the challenge in either mechanical tension, which think about as weight, load or muscle breakdown, so you can't lower one of the variables, keep everything else the same and expect the same result. So if you're going to have more rest, then you need to either preserve the load on your bar or the volume.
Andy Galpin: One of the two has to happen. So this gives people a lot of opportunity. I generally tell people if you're going to train for hypertrophy, it's probably best to stay in the two minute range. At most you can go longer. But a lot of people have a hard time actually coming back and then executing that next set with enough intent to get there. And or it's going to make your workouts tremendously long. So you can stick to the shorter one. You don't have as much mechanical tension, but that's okay. You can still get there, but in reality it is. You can do whatever you would like.
Andrew Huberman: Tell me if this is a reasonable structure, given what you've told us. Three exercises per muscle group. First exercise, slightly heavier loads. So repetition ranges somewhere between, let's say five andy eight, with perhaps hitting failure or close to it on the last set. Rest periods of somewhere between two or let's get wild and say five minutes.
Andy Galpin: Sure. |
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] | {
"chunkTitle": "Failure in Exercise",
"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_28775&chunkSid=chunk_57163"
} | Andy Galpin: That minus two. Failure is still needed in caveat, too, which is, again, very, very highly trained individuals. You won't see people who are like Eric or other folks who are six to eight to ten years into very serious training, who don't have to go to failure, probably a little bit more than what I just said. So the layout that they brought in, their paper was very nice and they basically said, okay, here's a couple of scenarios in which going to failure is maybe the best way to do it. Number one, you probably should do it on a little bit of the safer exercises. So maybe taking your back squat on a barbell to complete failure and doing that as like a standard protocol multiple times a week, it's maybe not the best choice. So maybe if you're going to do barwell back squats, you take that to your one or two reps in reserve stop there. It's a lot of work. It actually going back to our discussion of the prolific chart.
Andy Galpin: It's a similar idea, right, where you're going to spend most of your time in these working sets, 70 to 90 sort of percent, and then you're going to take that failure to maybe the hack squat machine or maybe even to the leg extension machine. So a little bit of a safer exercise. They also can tend to be single joint exercises, don't have to be, but they're just ones that are not as complicated and you're not likely to injure other body parts when you're doing it. All right, so that's one way to go about it. Another way to go about it is simply doing it on the last movement of the day. And so, again, you're not going to do it on your first three or four exercises, but whatever your last finisher is, you'll hit total failure on that one, andy, that kind of keeps you in a range of, yeah, you hit some failure, you got a lot of overall work done. So that's a lot of stimulus, that's a lot of noise going to that nucleus that says grow, grow, grow. But you didn't totally obliterate yourself, especially if you don't have the assistance of anabolic steroids, right?
Andy Galpin: That's very important. If you have those, you can push this a lot harder because your recovery would be significantly enhanced. If not, you kind of want to walk away from that.
Andrew Huberman: I have to assume that 99% of people listening to this do not. And yet among those. Who are not taking anything in terms of anabolics. There, I think, is a large range of recovery quotients out there. Some people just tend to recover better. Some people, I think, also are far more diligent about what I would call the necessary but not sufficient variables of adequate sleep, proper nutrition, limiting stress, andy, so on. |
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"chunkTitle": "Repetition Ranges",
"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_28775&chunkSid=chunk_57162"
} | Andrew Huberman: What about repetition ranges? You've mentioned pretty broad repetition ranges. How many repetitions per set is required in order to induce hypertrophy?
Andy Galpin: Yeah. So there are two caveats here before I give you well, the number is somewhere between like four to 30 reps. 30 repetitions? Absolutely. In fact I think you can go much higher.
Andrew Huberman: The first 20 have to feel exceedingly light.
Andy Galpin: Correct.
Andrew Huberman: And during those 1st 20 or so repetitions is the goal still to contract the muscle as hard as possible on each repetition.
Andy Galpin: So this is the caveats here. So caveat number one is there is an assumption that by the end of this set you're getting somewhat close to failure, Andy, so you don't have to go to absolute failure to induce most like perturb, but you also have to get kind of close. So if you're going to do a set of 25 and you finish it and you're like, OOH yeah, like that was kind of starting to get hard at the end, that's not going to be enough. If you're going to do a set of five or six and the same sort of expression comes out of your mouth, it's not going to be enough. So in that case it doesn't matter your rep range. If you're not getting somewhat close to failure again, it doesn't need to be complete failure. A good number to think about is like minus two, which is what we call reps in reserve, which is sort of like I got within two or so reps of failure and then I stopped.
Andrew Huberman: And can we define failure, at least for sake of this portion of the conversation, as the point at which you can no longer move the resistance, could be your body, could be a weight machine, et cetera, that you can no longer move the resistance anymore in the concentric phase of the exercise movement in good form.
Andy Galpin: Correct. But that's a really nice momentary muscular failure is how we typically define it. There's a wonderful review, I think it's open access that just came out in the last handful of months. Eric helms his team out of New Zealand. Eric is a great scientist and a very experienced physique coach and a competitor himself, so he knows a lot about this area. And that paper went through all the exact definitions in detail, all the caveats that we're not going to have time to get into today. So I would recommend folks like check that out if they want more information. But I'll try to get to the highlights of it right here. So what they basically showed is going all the way to failure in the defining failure like you just did, right? So momentary muscular failure, you can't complete another repetition through complete range of motion, through whatever range of motion you determine prior to, as well as with good technique, so other body parts aren't being compromised, sort of, et cetera, and doesn't need to be total failure. |
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"chunkTitle": "Breaking Plateaus",
"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_28774&chunkSid=chunk_57161"
} | Andy Galpin: What you really want to see is how many actually people got better, how many got worse, how many maybe change. And if so, we'll always report those individual data because when you go to train you're, you, you're not the group average. That's very important to them. So if you do that, you can see a beautiful line of these hyper responders, the bell curve in the middle of the normal responders. And those folks who like through any training study, just won't get any better if you can tease out what you can't. But let's say in science you could tease out all the extra factors. Total stress load, hydration, sleep, et cetera. What you often see is non responders. A lot of the time. It's not that they have a physiological inability, it's just that they need a different protocol. And a lot of times it's they just need more volume. So if they can handle that and they're not excessively beat up, just give them more volume and they tend to see a lot of breakthroughs. You see the same thing with plateaus. So it's typically sort of just like, okay, the routine you're on, you've been on it for too long.
Andy Galpin: We need to either go to the other end of the hypertrophy spectrum for intensity, which means if you've been in the 60% to 70% of your one repetition max range, maybe we actually need to go heavier, take our repetitions down, maybe even our total volume down, and go heavier. Try that a great way to break through plateaus of grand. If all the other boxes are checked, the other one is do the opposite, which is like, okay, we're going to go higher, we're going to go set to 20, set to 25. Very high repetition range. And really get after it not and do as much damage because you don't tend to get as sore from those really high repetition ranges. You'll get more sore from the lower repetition, higher intensity range than you will typically the other ones, and see if we can bust through some plateaus there. So it just generally means you need to do something a little bit different than your training partner.
Andrew Huberman: So we've talked about exercise choice and we've talked about the number of sets that one needs in order to induce hypertrophy per week. |
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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_28774&chunkSid=chunk_57160"
} | Andrew Huberman: You've established that ten, really, to 20 sets per week is the kind of bounds for maintaining andy initiating hypertrophy.
Andy Galpin: Yeah. If I were to flag one of them, I would say 15 to 20 is the sets that you want to get working. Now, it gets complicated when you ask, well, how many reps per set do I have to get to? Okay, well, we also can complicate that by repetition, type and tempo. Just sort of let all that go for now and just think, if you're getting close to that range, you're in the spot. And all you have to do now is balance two things recovery and continued training. So if you're somewhere in this ten to 20 working sets range, and you're in a position where you can continue to do that, you're not so sore and so damaged and beat up that you can't maintain that volume. For eight weeks at a time, or at least six weeks at a time, then I'd probably say either. The style of repetitions, the amount of repetitions per set you're doing are too much. The volume is getting to you. However, if you're not seeing adaptations, then I'd say maybe the repetitions aren't enough. And so that's the kind of game you're running now.
Andy Galpin: There could be plenty of other factors. Intensity, of course, yeah, intensity, intent. And then of course, the other things sleep, nutrition, et cetera, all these other things that go into our visible stressor category that we always analyze. This sort of brings up this idea of responders and non responders. So we get this one a ton. So why is it some people, my gym buddy, my roommate, we go to sleep the same time, we're on the same nutrition plan, we work out together, she triples in muscle size and I don't have no gain whatsoever. Well, there's a lot of work that we're trying to do to identify the molecular mechanisms behind responders and non responders because they clearly exist. In fact, this is one of the reasons why every paper I basically will ever publish again, if I do, always reports individual person data. So rather than group averages, you get to see if there's ten subjects in it. You get to see how each of the ten responded because the group average can get confusing. |
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"chunkTitle": "Athletic Development",
"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_28773&chunkSid=chunk_57159"
} | Andy Galpin: It's uncommon to not be able to activate your biceps. Right? Everyone can do that. But if you're just like, man, I can't get this here, I'm just going to stop doing it. Do not do that. Just keep at it and just keep concentrating and thinking about that muscle group. It will take some time. It's very common to have challenges activating lats. Yeah.
Andrew Huberman: I've noticed that many of the muscle groups that were responsible for a large fraction of the work in the various sports that I played as a young child are muscles that are very easy for me to selectively isolate and induce hypertrophy in. I suppose I'm one of those mutants where my lats happen to be one such of those muscle groups. I think that's because I swam a lot when I was a kid, literally.
Andy Galpin: Going to ask, were you a swimmer?
Andrew Huberman: Yeah.
Andy Galpin: That's like a telltale sign.
Andrew Huberman: Yeah, every kid in my town swam and played soccer.
Andy Galpin: There you go.
Andrew Huberman: And then later I skateboarded and did.
Andy Galpin: Some you generally hear that answer, you either were a swimmer or you were a wrestler. So it's like that pulling and pulled toward you is thousands of repetitions allowed you to get very good at contracting.
Andrew Huberman: But because I also played soccer, andy skateboarding, but I didn't do any baseball, basketball, or football. Muscle groups like Deltoids are very challenging to activate and isolate. So I do think that early development is superimposed on a genetic template that sort of predicts which muscle groups are going to be easier or harder to isolate and train.
Andy Galpin: It's also a very good case for why it's important to do as many different athletic activities as you can in your youth. Yeah.
Andrew Huberman: And if you do skateboard, definitely learn to ride switch, because every skateboarder I know has one leg that's larger than the other and one calf that's larger than the other. And actually, for that matter, people that do martial arts that don't learn to if they're not south paw, if they don't learn to switch up and do their work south paw, you see the same thing. I mean, you're building an asymmetry into the system, and it's not just muscular, it's neural. Strongly neural. So, yeah, kids parents get your kids doing a bunch of different things. I suppose gymnastics would probably be the best sport all around in terms of movement in multiple planes and activating all the different muscle groups.
Andy Galpin: Yes and no. There's a lot of benefit, no question about it. There's a lot of other things, though, that has limited ability. So almost everything in not like gymnastics great, but almost everything in that is pre planned, which is a major downfall. Right. So the joy of skating is there's so much proprioceptive input that you have to make decisions very quickly in small windows. Now, you have a little bit of that when you're flipping in the air and you have to land. But gymnasts tend to have a very specific routine that they're working on, and they work on that routine for years.
Andrew Huberman: Skateboarding, for me, was transportation, it was freedom, and it didn't require any coaches or parental oversight.
Andy Galpin: Yeah. Ball sports have the beauty of reaction and things like that. So all of them are wonderful. Yeah. Good to do a lot of them. |
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"chunkTitle": "Exercise Benefits",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29172&chunkSid=chunk_57989"
} | Peter Attia: There's not one thing that I'll tell patients is more important than exercise. And by the way, it's not the sort of pathetic recommendations that are made. You have to exercise a lot more if you want to get this maximum benefit. The maximum benefit comes going from nothing to something. So if you go from being completely sedentary to doing 15 met hours per week, you'll get probably a 50% reduction in risk. So a met hour, a met just for people who don't know is a metabolic equivalent. So we're exerting about 1.3 mets sitting here talking. If we were sitting here being quiet, it would be about one met. Walking really briskly would be about five mets. So 15 met hours per week would be three 1 hour really brisk walks. That's not a lot of work. But just going from doing nothing to doing that would give you 50% of the benefit that you would get from going all the way. Now, again, I'm personally a little skeptical of how much that's I think it's probably a bit less than that.
Peter Attia: I think there's more upside than people appreciate, but the studies I don't think, can truly capture that. But look, there's no reason to not be exercising more than that and capture more benefit, even though the rate at which you accrue it is less. And it also speaks to. The health span side of this, which is not necessarily captured in those data. The health spin gets back to the functional piece we opened with, which is, what do you want to be doing in your marginal decade? Do you want to be able to pick up a great grandkid if they come running at you? Do you want to be able to get up off the floor? Do you want to be able to play on the floor with a kid and then get up on your own?
Andrew Huberman: And I think most people are thinking final years of life. They're trying to think, how can they take themselves to the bathroom? They're thinking, how can they sit up off the toilet? I mean, really vegetative type functions, right? At some level. I love this, again, this idea of marginal decade and using that as a way to back cast to actual methods and behaviors and protocols that one should be doing on a daily basis. I'll use anecdata, as it's now called, to cite just I know, three Nobel Prize winners, which doesn't mean anything except that they did beautiful work. But the point is that they're all in their 90s. So I'll name them because I'm complimenting them for what they've done, not just their work, but what I'm about to describe. So Eric Kendall at Columbia, Nobel Prize winner for work on memory, torrence and Vizal for work on neuroplasticity. And then Richard Axel, who's also at Columbia Nobel Prize winning work for molecular biology of smell and molecular biology generally.
Andrew Huberman: All three of them still alive. Richard's younger compared to the other two. All three of them either swim, jog or play tennis or racquetball, I think is Richard's thing multiple times per week. Eric was they're all cognitively, still extremely sharp, still interested in the arts, doing science, curious about science, running laboratories, writing books, going on podcasts. And it's incredible. Again, that's anecdota. But I was kind of surprised to learn that colleagues that were so intellectually strong were also so obsessed with exercise. I mean, they really are obsessed with their exercise routine and early on linked that to some of their intellectual vigor over time. I want to just also use that as a jumping off point to ask about one kind of niche thing. But it comes up. I don't think I'm going to out which one of those told me this, but one of those three individuals choose an excessive amount of nicorette used to be a smoker. |
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"chunkTitle": "Optimal Training Nutrition",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64058&chunkSid=chunk_127149"
} | Andrew Huberman: Not low, but moderate. Now, there is an exception to that, which is if I do a high intensity resistance training session early in the morning, say train legs or train torso or even small body parts early in the morning, then I make sure to incorporate more starchy carbohydrates and some fruit, some simple sugars as well, into the first meal of the day so that I can replenish the glycogen that I depleted during those high intensity resistance training sessions. However, after talking to Dr. Dr. Andy Galpin realized that I really shouldn't worry about or be afraid of eating something before training if I'm really hungry in the morning. So what I'm referring to here are the times in which I wake up and I want to train. But I personally like to train fasted and caffeinated. Yes, I do recommend that people delay their caffeine intake 90 to 120 minutes after waking.
Andrew Huberman: If, and only if you have trouble with an afternoon crash, real fatigue in the afternoon, then it makes sense to delay your caffeine 90 to 120 minutes after waking. However, the exception to that is that if I'm going to train early in the day, I do ingest water to hydrate as well as electrolytes and caffeine prior to training. And sometimes that means I'm drinking caffeine within 30 minutes or 60 minutes of waking. I've tried to be clear about this in previous episodes, but I think a number of people have come to think that I always delay my caffeine intake 90 to 120 minutes after waking, and that's simply not the case if I'm going to train. In particular, if I'm going to do high intensity resistance training or a long run, I will ingest caffeine sooner than 90 to 120 minutes after waking. And in addition to that, yes, I tend to eat my first meal around 11:00 a.m., maybe twelve noon. But if I wake up and I'm very hungry, I will eat a small meal that includes typically some protein and some fat. So some Brazil nuts, maybe a couple of scoops of whey protein would be typical for me. Or maybe even a little bit of oatmeal, some whey protein, not a lot of food in my gut. But after talking to Dr. Andy Galpin, what I learned was for some people training fasted feels best. |
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"chunkTitle": "Enhancing Fitness with Creatine",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64056&chunkSid=chunk_127144"
} | Andrew Huberman: The second tool to enhance your fitness under this category of nutrition and supplementation is creatine. Now, again, creatine is not just found in supplement form. It's also found, of course, in foods, in particular red meat. However, the amount of red meat that one would have to eat in order to get the amount of creatine that one would start to see a real performance enhancing effect is just far too high. You'd be ingesting far too much of other things in red meat that you wouldn't want that much of. And for that reason, I and many other people will take creatine daily. We now know there's no need to so called load creatine in the old days, as it were. So old days, by the way, meaning mid ninety s and two thousand s, we were all that we had to load creatine. We had to take high dose creatine for four or five days, and then you could back off to a maintenance dose. Now, it's very clear you can just take a daily dose of creatine and that it really doesn't matter when you take that creatine.
Andrew Huberman: You could take it post workout, as many people do. You could take it pre workout, it really doesn't seem to matter. I happen to take it post workout just as a matter of habit. But again, you could take it any time of day. Now, the point I want to make about creatine is one that's a bit different than the other discussions out there. I have no issue with the majority of what's discussed about creatine out there. For instance, that creatine monohydrate is the most effective form. Fortunately, creatine monohydrate is also the least expensive form of creatine that's sold out there. I see no evidence whatsoever that the other forms of creatine are superior to creatine monohydrate. But what you'll usually hear is that taking 5 grams of creatine monohydrate per day is ideal for everybody. And that advice is simply not well informed by the scientific literature if you are a larger person. So, for instance, I weigh 100 kg, so that's about 220 pounds. |
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] | {
"chunkTitle": "Flaws in HRT Study",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29175&chunkSid=chunk_57996"
} | Peter Attia: In the first group there was a placebo arm, and then an estrogen only arm. And in the other group there was a progesterone plus estrogen versus a placebo. Everything about the way this study was done is a bit wonky, some of it is justifiable, but it's important to understand first, the women were all way outside of menopause. So none of these women were started when you would normally start HRT, and there are probably several reasons for that. But one of them is, and I think this is a legitimate reason, they wanted hard outcomes, they wanted to know death rates. And if you're doing this on women in their fifty s, you just weren't going to get it right. You couldn't wait too long. Yeah, you got to wait too long. And this was only going to be like a seven to ten year study. So they had to do this on women who were much older. They also disproportionately took much sicker women.
Peter Attia: I believe the prevalence and again, I'm going to get some of these numbers wrong and people are going to get all phosphorylated, but I'm in the ballpark, right? Something like 30, 40% of these women were smokers. The prevalence of obesity, diabetes was enormous. So they really disproportionately picked the most unhealthy population they could. That was pretty advanced in age. And again, I think part of that was to say, look, we want to make sure that after seven years we really know if there's a difference in these causes of death. The other thing is, this is kind of weird, although again, I understand their rationale for it, but this is a great example of be very careful when you look at a clinical trial that it remotely represents the patients you're interested in treating. So they also treated no patients who were symptomatic. The rationale being if we include in the study patients who are symptomatic, those who are randomized to placebo will drop out.
Andrew Huberman: Okay. It makes sense in terms of study design. Makes no sense if the study design is intended to mimic the real world.
Peter Attia: That's right. So now let's just keep track of the three issues. We have a disproportionately unhealthy patient population who are not symptomatic, and we're statins them more than ten years after menopause. The next thing that they did, which again, I understand why they did it, but it's now the fourth strike against this study is and I've spoken with the Pi of the study and asked this question point blank. I'm actually going to have her on my podcast at some point soon. To go over this in more detail is why did you use conjugated equine estrogen, an MPA, which is a synthetic form of progesterone horse. Yes, estrogen. It's horse urine. They collect horse urine. So they're getting the horses do urinate. |
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] | {
"chunkTitle": "Hormone Replacement Therapy",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29175&chunkSid=chunk_57995"
} | Peter Attia: Why don't we just give her estrogen? Because that's clearly going to help with some of the symptoms of menopause. So what do women experience when they go through menopause? The first symptoms are what are called vasomotor symptoms. So this is usually in the form of night sweats, hot flashes, and depending on the woman, this can be really significant. Right? These are women who can have a hard time sleeping. They can be having hot flashes during the middle of the day. They can wake up soaked in a pool of sweat. Those tend to pass after a couple of years, and then they get into sort of the more long term complications of menopause. So what we call vaginal atrophy vaginal dryness. And then the stuff that we talked about a while ago, which is the osteopenia. Osteoporosis. A lot of women will complain, complain of brain fog. Clearly this was an issue and it was recognized 70 years ago, why don't we give women estrogen back to replace that hormone? And so that went on for a couple of decades, maybe less, maybe a decade. And then it was realized, wait a minute, we were driving up the risk of uterine cancer. And the reason for that is if you just give estrogen with no progesterone to antagonize it, you will thicken the endometrium endlessly and you will increase the risk of hyperplasia.
Peter Attia: Well, you'll definitely undergo hyperplasia and then ultimately Dysplasia, dysplasia is precancerous. And ultimately we were seeing that. So people figured out, well, actually, if you want to give estrogen to a woman who still has her uterus, you have to give her progesterone as well. You have to be able to have a hormone to oppose the estrogen. And then that became effectively in the 19 call it the 1970s ish the standard for HRT. So in the early 1990s, the NIH said, look, we haven't really studied this. We have a ton of epidemiology that says giving women hormones seems to be doing really good things. They feel better, so all their symptoms go away. They seem to have lower risk of heart disease, lower risk of cardiovascular risk of cardiovascular disease, lower risk of bone fractures. Everything seems to get better, lower risk of diabetes. But we haven't tested this in a randomized prospective trial. So let's do this. So that became the Whi, and it had two parallel arms. So it had a group for women who did not have a uterus. So these are women that had undergone hysterectomy for some other reason. And then it had a group for women that did have their uterus. |
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"chunkTitle": "Hormone Therapy",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29174&chunkSid=chunk_57993"
} | Andrew Huberman: When Robert Sapolski came on the podcast, we talked a little bit about menopause and the data around menopause. He's very interested in these findings that I think I'm going to get this right, that whether or not women benefit from estrogen therapy to offset menopause really depends on when that therapy is initiated. I don't know if you're aware of those data, but he claimed that if they begin estrogen therapy in the middle to tail end of menopause, the outcomes can be quite bad. Whereas if they initiate those estrogen therapies as they enter menopause or even before menopause, then the outcomes can be quite good. I don't know what percentage of the patients you treat are male versus female and what ages those patients are, of course, but what are your thoughts about estrogen therapy for women, menopause and hormone therapies? Generally for women, maybe even testosterone therapy. You hear about that these days and then we'll talk about men.
Peter Attia: So our practice is probably 70 30 male female. So we have lots of women. And this is a very important topic. It's also probably let me think. I just want to make sure I'm not being hyperbolic when I say this. Yeah, I don't think I am. It's hands down the biggest screw up of the entire medical field in the last 25 years. Now, again, it's possible in the next hour I'll think of, no, there's a bigger screw up, another giant screw up, but I don't think I will. I'm pretty confident that I won't be able to think of a bigger act of incompetence than what happened with the Women's Health Initiative in the late ninety s and early 2000s, which is effectively the study that turned the entire medical field off hormone replacement therapy for women. So it's important, I think, to explain what this study looked at. So this was a study that was conducted in response to the widely held belief in the that women should be placed on hormones as they're going through menopause. Right.
Peter Attia: Menopause is I guess maybe I'll even take a step back. I don't know how much your audience is familiar with how estrogen progesterone work. Is it worth going into that stuff?
Andrew Huberman: Probably worth mentioning a bit of the top contour. Some of them might be familiar with it. We've done episodes on estrogen testosterone, but frankly, as I think back to those, we didn't really go into the biology of estrogen testosterone enough. |
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] | {
"chunkTitle": "Enhancing Focus",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29173&chunkSid=chunk_57992"
} | Peter Attia: Now, the data I've seen on Modafinil suggests that it only really provides a nootropic benefit in someone who is deprived of sleep. Is there data that in a totally well rested person there is a no tropic benefit of modafinil?
Andrew Huberman: I don't know. I have one experience with Armodafinil where I took a half a recommended doses, was prescribed by a doctor. I went to give a talk this is in Hawaii. And 4 hours into the talk, my co speaker came up to me and just said, well, first of all, you got a little bit of spit in the corner of your mouth. And second of all, you haven't blinked in three minutes. And third, there's only two people left in the audience. I was so lasered in that I kind of forgot the context. I'm a little bit of a kind of a tunnel vision, OCD type anyway, but that was all it took. I never took any more of it. It was a powerful stimulant. I take 300 milligrams of alpha GPC now and again before some cognitive work, sometimes before workouts. And I do subjectively feel that it narrows my focus in a nice way, but I don't take it more than once or twice a day and more than once or twice a week.
Peter Attia: This is an example of where, you know how we're talking about exercise versus sort of nutrition and supplements for longevity. I think there may be a whole bunch of things that are kind of interesting around focus, but nothing would compare to changing our environment. I think that if I compare my focus today to my focus when I was in college, there's no comparison. Like in college, I was truly a robot. But I think a large part of it was there was no distraction. There's no email, there's no social media there's no internet. I mean, I was in college when Mosaic launched in the early ninety s and you had to walk like a mile to get to the computer lab on a big sun workstation to do anything in some computer code language. So when you're sitting in your room studying, there was no distraction. And I think that's a far greater component of what it means to be focused than the challenges we have today. So my thoughts on this would be if we really wanted to return to a state of focus, we're going to have to individually do something about our environment.
Peter Attia: I don't know what the answer is. I've tried every little trick I can think of, like closing my browsers when I'm writing and stuff, but I'm just not strong enough willed. I'll pick up my phone every 20 minutes to look and see if I missed a text message or something stupid.
Andrew Huberman: That's pretty infrequent. I did an episode on habits and looking at the data, it seems that people are getting interrupted or interrupting themselves about once every three minutes in the typical workplace. Now that typical has changed with a lot more people working at home. I do put my phone away when I try and work, that nothing focuses me like a deadline. A little bit of fear based urgency. That's it. Grant deadlines, drop deadlines. As I call the Drive podcast, we're going to record today that nothing works quite like it, but such is life. Well, thanks for that offshoot about nicotine. Again, you're not recommending it? I'm not recommending it, but it's clear that augmenting the Acetylcholine system, which is what nicotine does in its various forms and some related type pharmacology, does enhance focus and pretty potently. So I think it's going to be an interesting area for real clinical trials and things of that sort. Love to chat about hormone therapies and hormones generally. |
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"chunkTitle": "Nicotine and Stimulants",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29173&chunkSid=chunk_57991"
} | Peter Attia: It's like, oh, God. So the short answer is, I think this stuff is absolutely a concentration enhancing substance. It is addictive, and people need to be wary of that now. It's not addictive to everybody. I personally experience no addiction to it whatsoever. So I could do it every day for 30 days and stop and experience no withdrawal. I could forget about it. It doesn't really seem to matter. You have to be careful with the dose, truthfully. I mean, remember, one cigarette is about 1 nicotine, and a lot of these lozenges will plow four to eight milligrams into you in one shot. And for someone who is naive to that, like I am, four milligrams is a lot of nicotine in one bolus, so you just have to be very mindful of it. I got a lot of flak when I did this AMA for obvious reasons, but people were like, how can you as a doctor, encourage people to use nicotine and I was like, first of all, I'm not encouraging anybody to use it. I just want to be able to talk about the biochemistry of it. And if disclosing that I use it from time to time is an endorsement, then I apologize for that. But on the list of things that you can do to make your brain a little more focused, I would consider this infinitely safer than what a lot of people are doing, which is using stimulants.
Peter Attia: To me, I just tell patients outright like, we are under no circumstance prescribing stimulants. Yeah, we're not giving anybody Adderall. We're not giving anybody Vivance or any of these things. Not to say they don't have an inappropriate clinical use, but they should be prescribed under the care of somebody who's really monitoring the use case for it. And using that as a tool to enhance concentration and cognitive performance is not something we're comfortable doing.
Andrew Huberman: Yeah, it's rampant on college campuses. I can only imagine our modafinil modafinil, which are slightly different, of course. So non clinical use, not prescribed for ADHD, but just it's rampant recreational use, study based use. |
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"chunkTitle": "Nicotine for Brain Health",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29173&chunkSid=chunk_57990"
} | Andrew Huberman: And I asked him why, and he said, because in his estimation, it's protective against Parkinson's and Alzheimer's, or at least the nicotinic acetylcholine augmentation of nicotine, because nicotine is acetylcholine receptor, obviously is known to create a state of focus and neural enhancement. What are your thoughts about not smoking? Let's just be really clear. People don't smoke nicotine. Vape nicotine, it's going to shorten your life. Just terrible idea, addictive, et cetera, in my opinion. But what are your thoughts about augmenting acetylcholine through the use of nicotine in order to keep the brain healthspan. Healthspan and focused. Again, this is one Nobel Prize winner, so it's truly N of one. But he's so convinced that this matches up with the mechanistic data on acetylcholine and cognition that I'd love to hear your thoughts on it.
Peter Attia: So I can't speak to the ad prevention component of it. I'd have to run that by a couple of my colleagues who I collaborate with on that, but I can definitely speak to the cognitive enhancement piece of it. And I actually did an AMA on this probably a year ago, where I went into all of the gory details of it and talked about my own use of nicotine, which I'll cycle on and off. I've been doing it for the last ten years.
Andrew Huberman: What form do you take it in?
Peter Attia: I used to use the gum. I don't like the gum anymore, so now I like these little lozenges. I'll tell you a funny story about this. So our mutual acquaintance David Sinclair mentioned a company to me a year ago. He's like, hey, have you heard of this company? And I forget the name of the company, but he gave me some name. So I go online and it's like, this company selling nicotine. And I'm like, I wonder why he's asking me to do this. Well, I'll just order a bunch, and then we'll figure out why. Because there was some reason we were doing this, potentially through an investment. So I get up literally ordered, like, a lifetime supply of this stuff, and it's pretty good. It's a really nice little patch, because the thing I didn't like about the gum was I hated just the taste of it. So then the next week, I'm talking to David and I'm like, by the way, I ordered all that nicotine stuff you told me about. He's like, what? And he goes, oh, the company's name was something else. It was totally unrelated. |
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] | {
"chunkTitle": "Muscle Activation",
"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_28773&chunkSid=chunk_57158"
} | Andy Galpin: It may just be that's how you're built, right? The same could be true for a squat. The high bar versus low bar. Sort of example we talked about earlier, you can see plenty of evidence on muscle activation studies where people even doing the vertical back squat style have tendons glute activation and folks doing the low bar have tremendous quad activation. So a lot of it depends on personal mechanics. So what I counted is the question really you just have to ask yourself, number one, do you really care that much? You know you have a range to get to. If you were anywhere between ten to 25 working sets, you know you're fine. So if you count it or don't count it, it's just going to change the difference between whether you did 17 working sets or 23 andy, either way you're fine. So I don't really care. Number two, are you actually feeling anything there? So if you're doing your chin ups and your biceps are blowing up, I'm counting that.
Andy Galpin: If you're doing it and you're like, no, I don't feel any fatigue there, then I'd probably say, okay, we're not going to count that as towards. So you can just let that guide you a little bit towards your count. Yeah.
Andrew Huberman: I've always noticed that there are certain muscle groups that are very easy to isolate when under load. And those are almost always the same muscle groups that are easy to contract very hard without any load whatsoever.
Andy Galpin: Bingo. You know, that's actually really insightful. So you can kind of use this heuristic of like if you can contract your lats just standing here, you're probably going to contract them very well when you lift. If you can't, you can probably assume about the same thing is going to happen. So, yeah, you'll know, the lats are actually really interesting because they tend to be one of the more difficult muscle groups to learn how to activate. So if you're in your journey and you're just like, I have no idea, Andy, you can look up like a lat pose. So how do you puff your lats out? How do you show it? And if you do that and you're like, wow, there's no movement here, just recognize that's extremely common. And it's probably going to take you many, many months of trying before you start to see some movements and probably even a few years before you really start to see activation. So you're not some sort of specific special genetic anomaly. It's very, very common. |
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] | {
"chunkTitle": "Free Newsletter & Supporting the Podcast",
"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_28785&chunkSid=chunk_57190"
} | Andrew Huberman: If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel. That's a terrific zero cost way to support us. In addition, please subscribe to the podcast on Spotify and Apple, and on both Spotify and Apple. You can leave us up to a five star review. If you have questions for us, or comments or suggestions about topics you'd like us to cover or guests you'd like me to include on the Huberman Lab podcast, please put those in the comments section on YouTube. We do read all the comments. Please also check out the sponsors mentioned at the beginning and during today's episode. That's the best way to support this podcast. I'd also like to inform you about the Huberman Lab podcast free newsletter. It's called the Neural Network newsletter, and each month the Neural Network newsletter is sent out. Andy it contains summaries of podcast episodes, specific protocols discussed on the Huberman Lab podcast, all in fairly concise format. Andy all completely zero cost.
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] | {
"chunkTitle": "Creatine Dosage",
"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_28784&chunkSid=chunk_57189"
} | Andy Galpin: Creatine monohydrate is still the best one, and that's just because it has the largest evidence base. You can maybe make some arguments for some other types, but you're really going to reach saturation pretty quickly within a matter of weeks in there at a dosage of anywhere between, like, three to 6 grams per day. Now, 5 grams is the very standard number we give. Reality is, I change that number based on size. That's just the honest truth. If you're £225, you're not going to get the same dosage of Creatine as 125 pound girl. This is not what we're going to do. So we may slide that number down a little bit closer to three for the smaller girl, boy, it doesn't matter. It's just physical size. If you're one of our 275 or 330 pound offensive right tackles in the NFL, you're not going to get the same dosage as everybody else. So that number is going to go up to seven, eight, nine, maybe even 10 grams a day. So that's just kind of a scale in general. If you wanted an easy answer, 5.
Andrew Huberman: Grams is the standard taken after training.
Andy Galpin: The timing doesn't matter. Totally irrelevant. Take it in the morning, breakfast, take it at night, take it anytime you want. Take it pre. We tend to put it in a lot of people's workout, shakes just to make sure they get it in throughout the day, but the timing is irrelevant.
Andrew Huberman: Great. Well, thank you for that very informative answer, and I look forward to much more discussion about nutrition and supplementation, andy recovery and all the rest in the episodes to come. This was incredibly informative. Thank you so very much.
Andy Galpin: I appreciate the opportunity. I had a great time doing that. I love talking about these things. I also really like talking about what we're going to get into in our next conversation, which is the physiology of endurance, metabolism and fat loss. |
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] | {
"chunkTitle": "The Creatine Effect",
"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_28784&chunkSid=chunk_57188"
} | Andrew Huberman: Supplementation is a huge topic and one that we will go into in great depth in a soon to occur episode. But if you had to pick one supplement that can benefit most everybody, if not everybody, for their training directed toward strength, power and hypertrophy, what would that supplement be and how would you like to see people use it? Meaning how much should they take and when should they take it?
Andy Galpin: Sure, if you don't count protein and carbohydrates as supplements, they technically are, but we'll just walk out of it, right?
Andrew Huberman: Sorry, I should be more specific. I'm not referring to non food form protein and carbohydrates. So powdered protein and powdered, carbohydrate, et cetera, technically are supplements. They're highly processed, but I'm not including that. I'm referring to non macronutrient type supplements.
Andy Galpin: Yeah. Does testosterone count?
Andrew Huberman: Well, in the context of this discussion, it's testosterone that people are manufacturing themselves.
Andy Galpin: Okay. The cheating kind, the endogenous kind. No, I mean, Creatine is the answer here, without question. It is the most well studied, it is the most effective. Andy its benefits are robust, meaning they are going to confer positive adaptations across multiple physiological domains. We could certainly have a very long chat about some of the interesting things that people in fact, we just had Darren Candau on Barbara Shrugged podcast, and he went into extensive detail about all the benefits of Creatine that people have no idea about, including things like bone mineral density. You asked about that earlier. Creatine is actually fairly effective for that, let alone the benefit in things like cognitive function, decision making, memory, the work that's being done there for neurological disorders, depression, a whole host of things that Creatine is being studied for. Some of those studies show a lot of benefits. Some of it show maybe a little bit, some none. But there's just a lot of things Creatine can do. So when we could talk about muscle recovery or muscle hypertrophy, that's where the bulk of the research is, and it's very effective in terms of type. |
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"chunkTitle": "Nutrient Ratios",
"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_28784&chunkSid=chunk_57187"
} | Andy Galpin: In general. The way that we like to think about this is if you're doing a strength type of work where you're truly targeting that, then a one to one post exercise, protein to carbohydrate ratio is generally what we're going to go after. So this would be something like 35 grams of protein. Andy 35 grams of carbohydrate. It doesn't have to be post, it can be pre or my favorite is actually mid or post, but somewhere in that range, especially if you're training in the morning and you have not consumed anything prior to your workout.
Andrew Huberman: And that's not necessarily eating in the middle of the workout, that's drinking calories. I have to see someone eating a sandwich in the gym, although I'm sure it's happened.
Andy Galpin: So one to one, is that like sort of standard number here? If you're going to do sort of more of a really hard conditioning workout. That number slides up to something like three or even four to one, which would be carbohydrate to protein ratio. So if we want to stay at 35 grams of protein, we're going to go maybe as high as like 100 or 140 grams of carbohydrate. Again, depending on what type of training we're sort of doing. If you're going to do a little bit of a combination then like a little bit of strength, a little bit of conditioning and kind of a standard workout, which is probably something that a lot of people will do, then you maybe want to go to something like two to one. So 35 grams of protein, 60, 70 grams of carbohydrate, and those are kind of just like rough numbers that you can go by.
Andrew Huberman: And for pure hypertrophy training, would you like to see people ingest some carbohydrate post training?
Andy Galpin: For pure hypertrophy training, I want to see that as many of those nutrients around the training as generally possible. Now again, I may change my mind when our fasting study comes out, but as it stands now, there is no advantage to not fueling around the training and there are some known and some other potential advantages to fueling. So I just see no reason to not do it. In fact, most people are generally going to do better. Now, this is not science, this is just my coaching experience and this is with our athletes and all of our non athletes that we've worked with and do work with. They're just going to be better spreading those meals out generally throughout the day. And they're going to be better if they have those nutrients either pre, mid or post. And so they're going to get, even for hypertrophy, they're going to get something like that. One three to one ratio of carbs to protein. Personal preference. Some people don't like to eat before they train. Some people have to eat before they train. Some people can't put in food in their belly immediately after work around that you can play based on personal preference. But we want that fueling in there because we want to maximize the potential growth and we want to just get a jump start in recovery because we're going to be training again pretty soon. |
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"chunkTitle": "Post-Workout Nutrition",
"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_28784&chunkSid=chunk_57185"
} | Andrew Huberman: I'd like to talk a little bit about nutrition and supplementation as it relates to hypertrophy. Dr. Lane Norton, who's been a guest on the Huberman Lab podcast andy, we both know throughout a number range related to protein intake, on the backdrop of how much protein synthesis can occur by meal, across the day, et cetera. Lot of research done there. Andy some important work by him in particular. And then the value that he threw out was 1.6 grams/kg of body weight. Being the lower end of the range up to I believe it was as high as 2.4, maybe even as high as 2.7 grams of protein per kilogram of body weight per day. That's a pretty broad range. But it's on the higher end of what I think most people think of in terms of protein intake. And then again, some people might already be right there or maybe even above that value. Of course, this all depends on whether or not people are omnivore, vegan, meat based, et cetera. We won't even go there. But assuming people are getting enough protein per day. So somewhere in that range and they are spreading out that protein intake to accommodate the fact that the body can only assimilate a certain amount of protein in any given sitting.
Andrew Huberman: What do you like to see people ingest at some point? Post hypertrophy inducing workout in order to get the protein synthesis advantage, if you will, that is stimulated by that workout? Earlier you mentioned the post training feeding window that in the probably earlier people were talking about. Oh, within the first 90 minutes you have to get 30 amounts for a while. Was it 30 minutes of excuse me, a certain number of grams of carbohydrate and protein, et cetera. I think now the understanding is that that window is much broader. Andy how broad, et cetera, is still a matter of debate. But when somebody is training specifically for hypertrophy, assuming they are getting enough protein from quality sources in their other meals, andy assuming that their overall macronutrient intake and caloric intake is high enough, that is, they have enough of a caloric surplus that they have the raw materials for hypertrophy.
Andrew Huberman: What do you like to see people ingest at some point post workout in order to facilitate muscle protein synthesis and recovery? And this could include nutrition and supplementation. Or if you want to divide those answers out, feel free to do so. |
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"chunkTitle": "Recovery 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_28783&chunkSid=chunk_57184"
} | Andy Galpin: You've put in a stressor in now you've blocked that stress. You've literally blocked the signal that tells your body, come back and grow larger size. So not a good idea to do it if you're training for some other purposes. Maybe strength, maybe there's an argument there, although maybe not for speed and power. Maybe you can get away with it. Endurance may be a separate conversation. If you're in season, I have no problem using it immediately after a game. The goal is entirely different. Even if we did a hypertrophy type of training program, we're not doing it to try to maximize growth. In that particular case, our priority for recovery is higher than our priority for muscle growth. So we choose optimization in that category. You can only make those choices, though, when you truly understand what is the goal. For the day, the week, the month, the phase of training, and really what part of the year you're in. We have that all plotted out for all the people we work with. So I know when we want to choose one over the other, this is the choice you always make situation.
Andy Galpin: That's not how we operate. We need more precision than that. So that being said, we're generally not going to do it. If we want to do a lot of Icing during a phase in which we're using a lot of hypertrophy, we're going to do a couple of things. Number one, we may just not use it. So there are phases in our training where I don't want to maximize recovery. I'm not going to give you any tricks here. I'm not going to do ice or any of the other methods. We're going to talk about why, because the whole point is to cause overload. That's what's going to be the stimuli to cause adaptation. If all I'm doing is blocking that stuff attenuating it, smashing it back down, I'm undercutting myself. I'm choosing to feel a little bit better, to have a little bit better performance right now, knowing that's going to compromise the results. I'm going to get 6810 twelve weeks from now. So I'm not going to choose it at all. And the reality of it is, if I really am trying to maximize hypertrophy, I'm probably not doing any ice work during that whole phase.
Andy Galpin: Maybe like my off day. I know that's similar to a setup. You have like one day a week when I'm not training. We'll jump in some ice, maybe even do some hot cold contrast. I love the Xpt protocol. We've probably talked about it before. That's a great set up. Or just not do it at all. It's just not something we need when we move into another phase of training where we're trying to maximize adaptation or maximize the result. Andy get the benefit of that training now. We're going to hedge more towards recovery and we're going to bring in some of these strategies and techniques and not worry about causing the most stimuli there because we're trying to attenuate because we're trying to actualize the work we did 6810 twelve weeks before.
Andrew Huberman: What about cold showers? Do those have the same hypertrophy blunting effect in general?
Andy Galpin: No, in general you can do cold showers. That's not going to be a problem. You're not going to be in there very long, and you're not going to get nearly as cold as you will submerge in 30 degree ice water the way that we do it, nonetheless. So I have no problem standing in the shower for a couple of minutes using it for other reasons if you want to. That's no issue. |
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] | {
"chunkTitle": "Cold Exposure 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_28783&chunkSid=chunk_57183"
} | Andrew Huberman: Now, I realized that we are going to do entire episodes related to nutrition, supplementation, recovery, et cetera, but I'd like to just touch on two or three specific topics and questions that come up a lot around the question of hypertrophy specifically, and that probably also relate to strength training and training for speed. So I'm going to ask these in not rapid fire, sure, but I'll give.
Andy Galpin: You shorter answers, we'll put it that way.
Andrew Huberman: So I will ask these questions now, but with the caveat that we will get into these topics in much more depth very soon. The first question is about the use of cold showers and ice baths and cold water exposure, which I know many people use for resilience training to increase their dopamine, which it does, and for recovery. But there's also this issue of when one should use cold, that is deliberate cold exposure relative to hypertrophy training specifically. And that's because I've heard that if deliberate cold exposure is done too soon after a hypertrophy adaptation inducing workout, all the sorts of things we've been talking about, that the hypertrophy response can be blunted reduced or eliminated. Is that true? And if so, when could people do deliberate cold exposure while still also including hypertrophy training in their program and still get hypertrophy?
Andy Galpin: Great. So, you know, I'm a lover of the cold. I still have a deep freezer in my house that is filled with water at all times that I've plugged in and is a frozen chamber. I still do the old school style of it.
Andrew Huberman: Please unplug it before you get in it each time.
Andy Galpin: Yes, absolutely. And then don't do it by yourself so that the lid can close on top of you and then we don't see you sort of ever again.
Andrew Huberman: Again. The Han Solo effect.
Andy Galpin: It's time for me to upgrade and get one of these new fancy ones. But I've been using this for so many years, so I love it. Obviously, I've been involved with Xpt, andy Gabby, Andy Laird and Brian Mackenzie and these folks. So I've been doing this stuff for a long time, I don't even know how many hundreds of folks into the ice and a lot of reasons. So there are a lot of benefits, and we could talk about those later. However, that being said, it is very, very true. You do not want to get in the ice post hypertrophy training. You wouldn't want to do that immediately after the workout. You probably don't want to do it before the workout, and you probably don't even want to do it that same day. It's just not worth it. It will blunt hypertrophy. And specifically we've talked earlier about what's driving muscle growth is that signaling cascade through that gene, expression through that muscle, protein synthesis. Cold exposure blocks that signal. Remember, adaptation comes from stress. |
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"chunkTitle": "Repetition Ranges",
"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_28782&chunkSid=chunk_57181"
} | Andrew Huberman: In terms of sets and repetitions, we briefly touched on this, but anywhere from, I believe, six repetitions all the way up to 30 repetitions, but probably more in the eight to 15 repetition range for hypertrophy most of the time, yeah. And I'll just throw in there because I love this idea that if you want to get a relatively balanced adaptation related to strength and hypertrophy, that seven to nine range. The no man's or no woman's land of training repetitions.
Andy Galpin: I always joke in class, I'm like, okay, we go through the whole thing, right? You're like, one to five, strength, eight to twelve hypertrophy, and you're like, great, and then I'm like, okay, so six to nine means nothing will happen at all. The kids are just like writing it down, right?
Andrew Huberman: A good way for everybody to remember that there are adaptations triggered in the six to nine rep range, and it's a balance of strength and height.
Andy Galpin: You'll just get thrown out of any gym that I'm a part of.
Andrew Huberman: Fantastic if you do that. But the important point is to get close to failure and occasionally hit failure, maybe occasionally throw in a forced repetition or a rest pause where you rest and then do a few more, something like that. But those intensity creatine maneuvers will require a little bit more attention to recovery either time or attention in some other way.
Andy Galpin: And here's a little bit of carrot I'll throw at people, because people generally don't like to be told to not go to failure that often, right? So there's a handful of like half the folks are like, sweet, I don't have to train that hard to get there. And those folks, it's like, well, yes, but I also said you just can't do a half workout. You have to get pretty darn close to failure, and most people don't really know what failure means. So for that group, it's still probably harder than you think. You want to train the other group, though, that wants to completely blow themselves out every single time. Dragging them back is more the key. Now for those folks, here's what I can say. If you make sure that your hidden stressors, invisible stressors, are completely taken care of, you can go to failure a lot more often. And so you need to dial those things in. And then now you can go hammer yourself because you'll recover so much quicker. And we see this very commonly in all of our programs with our athletes, Andy, our non athletes. |
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] | {
"chunkTitle": "Recovery and Training",
"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_28763&chunkSid=chunk_57130"
} | Andy Galpin: Speed and power stuff is so light, it almost requires because it's non fatiguing, it requires almost no recovery. So if you are truly doing, say, like when you say it's funny because when you say, I do legs on Mondays, you don't even realize it. But an athlete does legs every day, right? But you're saying legs, and what you're really saying is, I do hypertrophy legs Mondays.
Andrew Huberman: Pretty much. I don't want to get into what I do specifically because it's less important than what other people choose to implement. But the repetition ranges anywhere from four to twelve. Correct.
Andy Galpin: You're smack dead in the peak soreness longest recovery range.
Andrew Huberman: Volume is relatively low, intensity is very, very high, workouts are very, very short.
Andy Galpin: So if you were to switch that, Andy, you were to stay under four repetitions, higher quality, higher rest in between them, I would be willing to bet a large amount of money that you'd be fine the next day, certainly 48 hours. And if you were to actually go way lower and keep three to five and keep it very, very light and trained for speed, you would have absolutely no issue the next day. So it really comes down to a function of training you're right in that hypertrophy zone, which is something that you probably need 48 hours at minimum to recover from. Because what you won't see are bodybuilders training the same muscle group on multiple days, like very often. At most it would be indirect, but generally they're not going to do that every single day for the same reason. So you're training in that style. That's what it's going to take to recover. If you trained in a different style, then it wouldn't take that long to recover.
Andrew Huberman: So for the person starting out, would you recommend they pick three to five exercise science stick with those so that they can get their skill and movement and positioning andy breathing, all that really dialed in and then start to experiment by varying one or two of those exercises over time. |
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] | {
"chunkTitle": "Strength Training Variables",
"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_28767&chunkSid=chunk_57139"
} | Andrew Huberman: If somebody is more focused on strength as opposed to power, what are the additional variables they should consider? Again, within the context of this overarching theme of choice, order, volume, frequency and progression, absolutely.
Andy Galpin: It's almost identical with a couple of small exceptions. Number one, you probably can't do as many working sets per week for strength because now you're introducing a heavier load and that's going to represent some sort of fatigue load on the tissue, all those things. So you could probably get away with doing 20 sets of two of a vertical jump four or five times a week. You probably couldn't do that at a 90% on squat. Right. So the total amount of sets and the total amount of weekly load you can get to just needs to be lower and then the intensity, right? So we talked about that needs to be generally higher than 70% with some portion of that being working sets and some portion of that really truly being at 90% plus. Everything else is pretty identical. You still want to emphasize maximum speed despite the fact you may actually not be moving faster because you've introduced load. You still need to be attempting that, but you're going to be picking complex exercises.
Andy Galpin: You're generally going to be hedging more towards barbells andy machines. So this is a case where body weight training can be effective again, particularly for the upper body. But at some point, you're really going to have to move past that because there's just a certain amount of load you can't put on the lower body with just your body weight. You get limited by how much you weigh or, I mean, there's a couple of things you can do, but you're going to run out past that pretty quickly. And so when it comes to strength, they tend to be less athletic movements because we have to have a barbell on us. We have to be on a machine or something like that. And so that's a subtle difference in exercise choice. We need to also be careful about the eccentric portion and things like that where we don't have as much risk in like a speed or power one. So some of the different things you can play with there, we've talked about doing things like pushes and pulls. I also love carries. So a farmer's carry, pushing a sled, dragging a sled, all kinds of things. |
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"chunkTitle": "Power Development",
"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_28766&chunkSid=chunk_57138"
} | Andrew Huberman: You mentioned a few other things that one might consider in light of the list that you provided of choice, order, volume, frequency and progression.
Andy Galpin: Right. So starting off with power, I just wanted to hand the listeners here with a whole bunch of different methods to go play with. So as long as you hit those concepts, the repetition range for power 30% to 70% of your one repetition max depending on the exercise and your training status, you're going to get the power. As long as you're attempting to go fast is going to be great. A lot of things you can try plyometrics are a great example of things that are effective for power development. We've mentioned medicine ball throws, short sprints. You can even do sprints on an air bike, which is a great super safe activity. You can do them from like a rolling start where you kind of like get going a little bit and then you explode for 5 seconds. Andy see how fast you can get. Or a dead start. Both of those are very acceptable weightlifting movements. So snatches and cleaning jerks are tremendously effective.
Andy Galpin: In fact, they are, pound for pound, by far the most effective exercise choice for power development, without question. So those are good ones. Clapping, push ups, speed, squats. These are a whole host of different things that you can do for speed and power development depending on your kettlebell swings. Another great one. All these can be done depending on your preference, exercise availability, what's at your gym or not gym, any of those things. |
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] | {
"chunkTitle": "Stretching and Exercise",
"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_28765&chunkSid=chunk_57137"
} | Andrew Huberman: What about stretching between sets?
Andy Galpin: Yeah, you probably don't want to do that either. There are very clear examples of pre exercise stretching, static stretching, being quite detrimental for maximum power production. The same thing for speed and strength. And that's been shown actually a number of times in a number of laboratories, which is like a classic hallmark any scientist looks for, of really jumping on board with an idea. If it's shown not only multiple times but in multiple laboratories from multiple scientists, and they're all seeing the same thing, you start to get a lot of confidence that that's a real finding. And that's been shown. We've done that in our center for Sport performance. Not myself, but one of my colleagues has done a lot of stretching research and he's seen that a lot on everything from vertical jump to isokinetic dynamometers and force velocity curves. We've seen this in sprinting, we've seen this in speed, we've seen this in loaded stuff. So you don't want to spend a ton of time stretching statically, stretching a muscle prior to if you do that and you have to do that, say for example, you finished, that you're just like feeling really tight.
Andy Galpin: Yeah, go ahead. You need to get in the right position, especially for most people. Where are you willing to sacrifice 10% of power to make sure you don't get hurt? Yes. That answer is almost always yes outside of some very specific athlete scenarios. So if you're not in the right position I actually remember having this conversation with Kelly. Kelly started a long time ago. It was just like, yeah, fine, I'll lose 5%. That means I'm not going to get in a bad position and hurt my back. And I totally, totally agree. So if you got to open up a hip or an ankle or something to get there, get in the right position. Number one, we'll live with the 5% reduction in power. And if you do, just reactivate. So before you go do your working set, go do something fast again, a vertical jump, a short sprint, an acceleration, and sort of get that system cleared back up. If you didn't stretch it for long enough and you didn't hold it for long enough, you should be able to be just fine. So when it comes to hypertrophy, you can really stretch all you want because it's not driven by intensity or outcome, it's being driven by an insult into the tissue. And so if you're pre fatigued for hypertrophy, it doesn't matter.
Andy Galpin: If you're pre stretched, that doesn't matter. We're not going for quality of outcome, we're going for quality of internal signal, which is not going to be changed by your force output. So it doesn't really matter. |
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"chunkTitle": "Gym Mindset",
"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_28765&chunkSid=chunk_57136"
} | Andrew Huberman: I'd like to also just queue up one, which is while I joked about people texting and doing social media between sets, that's not a joke. Well, I confess I stopped bringing my phone into the gym because of the urge to take my mind off of the workout. And I just started enjoying my workouts a lot more and the workouts go far better that way, and they're just much more efficient for me. I realize that some people, their careers take place in the gym, Andy, so I don't look down upon anyone using their phone at the gym, but that really tends to help me. But I do wonder whether or not there's an optimal behavior or mindset in between sets. I've heard before that pacing around can actually help diffuse some of the lactate and other metabolic byproducts of work and exertion that can lead to better performance. I've also heard that shaking the muscles out. I mean, there's all sorts of gym lore about this, but maybe there's also some decent science.
Andrew Huberman: I'm just curious if you have any specific recommendations that people could play with or try.
Andy Galpin: Yep. So for speed and power, you want to walk this balance of stiff but fresh. And so if you were to literally finish a repetition, sit on a bench for five minutes, you would stand up after that, fairly stiff, andy, you wouldn't feel sort of smooth. This is not all non science. This is all practical application. Right.
Andrew Huberman: Anecdata anecdata.
Andy Galpin: There you go. Strength is a little bit different, but it's the same concept. You're walking that line. In general, a lot of the times, if you see powerlifters and weightlifters in between sets, they're going to sit down and not move for hypertrophy can be a little bit different because you're getting towards fatigue. And so the factors you mentioned, like clearing lactate well, first of all, lactate is not actually causing fatigue. That's a giant myth, which is why.
Andrew Huberman: I teed it up. No, I'm just kidding.
Andy Galpin: But in the case of, again, speed, Andy, power, you're not going to fatigue. So fatigue management is not really an issue. You want to make sure that you're getting complete neurological recovery, which is a little bit slower than muscle energetically. You're not out of any gas whatsoever. Right. You are not in a lack of fuel. Doing three repetitions of a vertical jump.
Andrew Huberman: No club, plenty of glycogen.
Andy Galpin: Totally. |
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"chunkTitle": "Efficient Strength Training",
"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_28764&chunkSid=chunk_57135"
} | Andy Galpin: Correct. You don't really have to go that long. In fact, there was actually a study that came out in the last month that showed like, really two minutes is probably sufficient for most people. Having said that, if you really are trying to push maximum strength adaptations, like three to five is very reasonable. Those training sessions are long because you're spending more time not doing anything than you are doing something, but you're trying to maximize quality. So that's just sort of like part Andy Parcel. If you're not super worried about it, you can actually do supersets, which is, let's imagine again, you're going to do some lunges and while your legs are resting, doing their three to five minutes, you can go over and do an upper body row or pull. And when your upper body is resting, you're going back to legs. So that really cuts your time in half. Is it ideal? No.
Andy Galpin: We actually ran a study maybe ten years ago in our lab, and we looked at that specifically and we did see a reduction in strength performance in the supersetting group relative to the group who did not superset. The question. Then it becomes like, is it enough for you to care? So if I were to say, hey, I can cut an hour off of your workout time but you will lose 5% of your strength gain, almost everyone would take that exchange with the exception of people who are getting close to competition or really trying to set a new lifetime PR or something. Then you might say, no, I don't want any interference there. That last little margin is what I care about. Give me the extra rest. Great. So does it work? Does it not work? It's always, what are you willing to give up versus get the practicalities of.
Andrew Huberman: Supersets or staggering push, pull, push, pull, in my mind are real because you have to take over large segments of the gym which oftentimes leads to a situation where your rest times are too long or highly variable because people are working in.
Andy Galpin: Or you can't finish your set because now someone jumped into the machine, totally screwed.
Andrew Huberman: You lose three to five of your friends because it's obnoxious when you're taking over all the equipment. But in all seriousness, I think it's wonderful if you have the space andy the format to do it. But at least in my experience and observation, these people know who they are. It's not practical to do on a regular basis if you train in an open commercial gym.
Andy Galpin: Yeah, tough to pull off. So we've covered choice, order, volume and intensity to a sufficient level. The last one is frequency, and we've already sort of indirectly talked about that where frequency can be as high as you'd like in this area. It really depends on your recovery. If you're really, truly pushing maximum strength you probably do need a few days to recover although that's dependent upon you. But speed and power can be done multiple times a day, almost every day. Basically the one exception would be maximum sprinting speed. You need to be careful, therefore things like hamstring and injury, especially if you're pretty fast. So you want to be a little bit cautious of that. But if you're doing easier movements like medicine ball throws or kettlebell swings or something, you could do those quite often as long as the volume is staying pretty low. Last little piece here is progression. How do I progress over time? So I mentioned this earlier, but just want to fill this gap right back in before we head over to hypertrophy which is three to 5% increase per week of intensity.
Andy Galpin: In general, Andy, you can do upwards of about 5% increase in volume per week over time. And I generally recommend running that for at longest eight weeks. But probably most realistically you want to go about five weeks or so and then have some sort of a deload or back off week if you do that, you're generally going to be a pretty good spot. So those are like the core concepts. Now, there's a whole bunch of fun methods you can play with within all these categories, Andy. I would like to actually cover just a couple of them if we've got a little more space for that.
Andrew Huberman: Sure, I'd love to hear about those. |
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"chunkTitle": "Maximizing Strength",
"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_28764&chunkSid=chunk_57134"
} | Andy Galpin: Three to five is what I told you earlier. Right. I'm just saying, like, sometimes you can actually go quite higher in cases, but that's the general range.
Andrew Huberman: And once somebody finishes the three by five workout for power or strength, if they decide they want to throw in some calf raises and curls and totally a forearm work or a little bit of jogging on the treadmill or something, that's okay. Absolutely.
Andy Galpin: You have very little risk of interference for things like speed and power. Strength, you have a little bit of a risk only because now you're introducing fatigue, which if you're really pushing strength, that might compromise your recovery.
Andrew Huberman: I could imagine doing the three to five routine for strength or for power, and then somebody finishing up with ten or 15 minutes of hypertrophy arm work and then being very seriously compromised if they try and come in the next day or even the next day.
Andy Galpin: Correct.
Andrew Huberman: And do those big compound movements for speed. Andy power.
Andy Galpin: That's right.
Andrew Huberman: Not just because they're sore, but the muscles may actually still be damaged. And I know later we're going to talk about the somewhat tenuous relationship between soreness and recovery.
Andy Galpin: Yeah. So that's a really nice heuristic to pay attention to, is you can but just be careful. Energy starts to matter at that point. If you're really, truly trying to maximize strength, you would do nothing at all outside of that training. If you're just like, I kind of want to get stronger and some other things, and you're willing to lose strength, 5% of your strength gains, then you're totally fine. The same can be said, by the way, for supersetting. So supersetting is an idea that says, like, wait a minute, you're telling me, dude, I got to take five minutes in between each set?
Andrew Huberman: Well, that's not so much a problem nowadays with phone, with smartphones, because people are filling their intersect intervals with social media and texting. |
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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_28764&chunkSid=chunk_57133"
} | Andrew Huberman: I can easily think of a push in a pull. So, for example, bench press or shoulder press, row or chin for pull and then squat or deadlift for hinge. What would be a good example of a quality rotational movement?
Andy Galpin: Yes. So anytime you can use a cable machine, like at the gym, and you can do it's kind of hard to describe this exercise, but basically you're going to stand facing the cable and you're going to pull it towards yourself and then rotate like you're pivoting, like you're either swinging a golf club or hitting a baseball bat. So you're facing one direction. I'm facing you right now. I'm pulling the cable towards myself. And then I'm going to spin, do a 180 degree pivot and face exactly away from you when I finish and then return it back to that same spot. So that's a rotation.
Andrew Huberman: Great. We will provide a link to an example of that that you consider a.
Andy Galpin: Quality example, a medicine ball throw. Any number of things like this are a great rotational exercise. All right? So we select our exercises based on that. We generally then, because of that is the case, we don't worry about things like eccentric versus concentric because you're generally doing a whole body athletic movement which the eccentric concentric portion is going to be folded into that and you really can't separate them out. So that's exercise choice. Our first variable. The next one is exercise order. So because everything driving power andy strength is quality based, you want to do these at the beginning of your workout. You would not want to do anything fatiguing before this. So no cardiovascular training, no other repetition to failure stuff. If you do those before and now you're slower, all you've done is practice getting slower. These need to be done when you're fresh. You also need to do them when you're very fresh because they are the most neurologically demanding.
Andy Galpin: They're complicated, they tend to have multiple steps and they're often in multiple planes. And coordination is a difficult thing. And if you're trying to do all that at maximum speed, your nervous system needs to be tremendously fresh. So any amount of fatigue here is only going to compromise results to kind of recap. That one of the major mistakes when training for strength Andy, especially power, is people worry way too much about fatigue. Those things should not be part of the equation. In fact, if they are, that's a very good sign you're not doing this correctly. These are non fatiguing movements, especially speed and power. So choice order is next. The next one after that is volume. And we sort of hit volume and intensity, which is the other one we talked about, that the volume is basically identical between power and strength. The general number we're going to look at here is something like three to 20 sets total per workout? Per workout. But that would be like 20 would be a little bit of a special case. |
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"chunkTitle": "Strength Training Basics",
"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_28764&chunkSid=chunk_57132"
} | Andrew Huberman: So before we dive into our discussion about hypertrophy, can we just get a brief recap of the general parameters for an excellent power andy strength training program?
Andy Galpin: Okay, let me hit you with these rapid fire, and then you can maybe come ask questions along that. Remember those modifiable variables. So let's go through them in order and then what they mean specifically for power versus strength. So modifiable variables, number one is called choice. So which exercises do I select for strength in general? For power or speed or strength, we want to select compound movements. You don't often see people doing maximum strength work for, like, a tricep kickback, right? It's typically multiple joint movements and typically complex movements. In selecting these compound movements, we generally want to actually think about exercise selection of movements rather than muscle groups. So this is an important distinction because we'll see this is a different answer when we get to hypertrophy. What I mean by that is, when we think about, again, strength training, we tend to think about bodybuilding concepts.
Andy Galpin: We go to the gym and we do things like, I got to make sure I get my chest today, and I got to make sure I get my hamstrings. Now you're selecting exercises based on a muscle. You want to work for strength development and power. We want to think about movements rather than individual muscle groups. So there should be, like, things like, I need to train explosive hip extension, which is like a vertical jump or something like that. I want to train pushing or pulling movements, or I want to train rotation, which is a whole area we haven't gotten into, which is very important for overall health and wellness longevity. So we want to select big movements by the muscle, the movement patterns that we want to introduce, and we just want to select a reasonable balance between these. I don't care what the exact ratio is. You just don't want to go an entire six months without doing anything in this rotational area or an entire eight to ten weeks without doing something that's a lower body hinge, right? So any number of examples there. So just think about the rough movement patterns, upper and lower push, andy pull, and then some sort of rotation that puts you in a pretty good spot if you're using three by five method, and you're going to pick as little as three exercises, just pick one from each one of those groups.
Andy Galpin: Pick a rotation, pick a push, and pick a pull. |
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"chunkTitle": "Exercise Variation",
"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_28763&chunkSid=chunk_57131"
} | Andy Galpin: That's great if you look at the conjugate model. So these are the strongest power lifters as a collective group that ever existed. What they're very good at is they keep almost the exact same weekly structure, but they make a very small change in exercise variation. So for example, say Wednesday is bench day, right? They're going to always bench on Wednesdays, but maybe this week they're going to do closed grip bench and then maybe next week it's going to be maybe a special type of barbell andy then maybe the week after that maybe they'll change the range of motion a little bit. So it's actually the exact same exercise where they're making a very small variation and that change alone allows them to do enough specificity, but also gives them enough variation to where it's not the exact same stimuli in the exact same spot over and over and over. And that's what allows that group, plus lots of other assistants, but it's what allows that group to train very, very heavy, very consistently. Andy not have to worry about too much planning for periodization and other stuff like that.
Andy Galpin: They get their back off by making small variations in exercise. I will say a major mistake folks do make is they change their exercises entirely way too often. If I were to have to pick one or the other, I would say don't change anything on your exercises for six weeks, probably realistic, maybe even ten to twelve weeks, and then you can make some changes. You should not be changing every single week. You're not going to see progress. It's going to be very difficult to do that. So it's going to take you three weeks generally to figure out the groove of the exercise, to figure out how well you can load it what's too much to where you woke up unbelievably sore that was a train wreck. How much do I load it at what position? How long is this going to take? It's going to take you three or so weeks and then you can really start.
Andy Galpin: Pushing there, so changing it before that or in that time frame, you're not going to be able to progressively overload because you're just not going to know exactly where you're at on all the exercises. So it's very important to create standardization within them and then see some progress in a movement or a muscle group, whatever you're going for, and then make some changes. |
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"chunkTitle": "Advanced Strength Training",
"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_28767&chunkSid=chunk_57140"
} | Andy Galpin: A yoke walk, all kinds of carry modalities that are very, very effective for strength. There's eccentric overload training, which we really haven't gotten into, but it's a really advanced technique where you can actually load at greater than 100% of your one repetition max, but you're only going to do the eccentric portion of it. So physiologically, you are much stronger eccentrically than you are concentrically for a variety of muscle tissue reasons, actually. And so imagine if you can do a bench press at £200, and what you might actually do is load it to 220, and you would have a spotter andy, maybe even use it in a rack, and you would lower it down, under control all the way to the bottom, and then stop. Your friends would lift it back up the top. Andy. Then you just practice that eccentric portion. You would actually be able to lower, say, £220 effectively, despite the fact that you wouldn't have been able to lift it back up.
Andy Galpin: You don't need to start there, but that is a very effective method for increase. In fact, one of my doctoral students right now is doing a project on this at USC, and he's focusing directly on this. And it's quite clear that's oftentimes more effective at strength development than anything else because you can actually just like in the speed example, where you want to actually practice moving faster. So instead of practicing at 100% of your one art max for strength, you actually practice at higher than that to get better at it. So that's another much more advanced tool. Please don't let me get sued by saying all that, folks, be careful. Make sure you're doing the proper exercise in your position and caveat, caveat, caveat. Okay? But outside of that, it can be it's totally fine and safe.
Andrew Huberman: Yeah. With it, when people get injured, they can't train. You can't train, you don't progress, you lose progress. So certainly that's worth highlighting. |
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"chunkTitle": "Muscle Training Frequency",
"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_28763&chunkSid=chunk_57129"
} | Andrew Huberman: Is the whole nervous system becoming fatigued and is the muscle group and the related musculoskeletal systems becoming fatigued?
Andy Galpin: We're going to go back to thinking about when you make these comments about it takes you three to five days and you've got better results in there. The assumption that you're probably running under is your training style is more reflecting that recovery time than it is your physiology. It's not you it's how you're training. So if you look at again all the Olympic weightlifters that are competing they're going to be squatting or some variation of squatting every day. That's going to happen. A lot of the times they're training multiple times a day and they will be doing some basically barbell full squat multiple times a day every day, six days a week, something like that. They're the best in the world at getting powerful. They're tremendously good at getting strong. You can do it right. It comes down to what does your volume look like what type of movements are you doing, what rep range, what overall volume are you hitting, and how are you doing it.
Andy Galpin: If you look at athletes, they train their legs every day. When they're running around, they're doing speed andy agility training every single day. They don't need three days to recover. Can you imagine a basketball player trying to ask for like three days to recover between practice?
Andrew Huberman: Right. Well, to be fair, as you chuckle at me, I'm doing other things on the intervening days. So I'll train a muscle group, like legs, and then I'll give it four days before I do an indirect.
Andy Galpin: What.
Andrew Huberman: I call an indirect exercise for legs, which for me would be sprinting. Then I get two days and then I'm training them again.
Andy Galpin: But nonetheless, an athlete has to do that every day, right? So the answer is you absolutely can train any of these muscles every single day. It really comes down to volume, Andy. It comes down to movement type and how are you getting it? So in the case of weightlifters and athletes, what we tend to see happen is there's two things. There is a long period of conditioning, and I don't mean endurance. What I mean is tissue tolerance and conditioning. So they're not going to start off their career at that pace, right? Their career might start off at five days a week, but maybe every other of those days is a PVC pipe only. And you're just training the movement patterns. You're working on technique, et cetera. And then eventually, maybe after six months or a year, those PVC pipe days turn into barbell only days. So now you went from a pound to £45. And then eventually, as your years go on, that ratchets up. So it depends on the style in general. |
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"chunkTitle": "Exercise Selection",
"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_28763&chunkSid=chunk_57128"
} | Andrew Huberman: Andy ideally with a spotter, especially bench pressing. Don't bench press alone in your basement kind of thing. A few people die each year from bench pressing alone in their basement or use dumbbells if you're going to do that. Harder to die using dumbbells. I suppose you could drop them on your head or something but not get stuck under them. Exercise selection and frequency of exercise implementation across the week. So I can imagine with this three x five creatine done three to five times per week you could imagine changing up the exercises every workout. Although considering that most of these three by five routines are going to be done with compound movements generally sooner or later one runs out of movements if the goal is to hit all the major muscle groups. However, let me give an example. Andy ask if it's okay to, for instance, do the three by five routine where one of the exercises for back is say a bent over row. You do that Monday, Wednesday and Friday. Okay.
Andrew Huberman: I can imagine one could do that and still recover andy improve over time but five days a week bent over rows five days a week. Is that okay? Can one still progress? Andy there I could imagine it's a strength answer of depends because some people recover more slowly than others. I'm very comfortable doing hitting muscle groups once directly per week and once indirectly. That's worked for me far better than two or three times per week. I get looks of sympathy when I say this but it's just how my physiology works kind of yeah, well and maybe I'm not optimizing a number of different features but the point being that some people really do seem to be able to train a muscle every day and still make progress. Other people seem to have trouble when they train a muscle every day. So how does one establish exercise selection when the goal is to make progress? And this brings up something very important and we're going to have a whole episode about this but local versus systemic recovery. |
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] | {
"chunkTitle": "Training to Failure",
"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_28763&chunkSid=chunk_57127"
} | Andrew Huberman: Note captions training to failure. When the goal is strength, should one do it, should one avoid it or does it depend?
Andy Galpin: Well, yeah, it always depends. The way that I'll generally say it is, because of what we just outlined in the brilliant chart, you don't have to go to failure to see strength gains, especially early or even moderate, and I'm talking maybe five plus years. In your lifting career, would you call.
Andrew Huberman: Beginner zero to five years of training, intermediate? Five to 20 years of training?
Andy Galpin: Yeah, something like that.
Andrew Huberman: And then advanced would be people that really put the time and energy into fine tuning their program.
Andy Galpin: The vast majority of people who think they're advanced are really what we would.
Andrew Huberman: Call intermediate in all domains of life.
Andy Galpin: Fair. Even as a scientist, it's quite rare to reach that number of advanced. So I actually don't have any problem going to failure quite often. I'm also fine with people who don't want to go all the way there. You can get most of what you need getting what we call technical failure. So this is like, okay, that was really challenging. Boy, you started to have some breakdowns of technique. We're going to call that good. The only exception here, I want to point out, is people who are either novice or beginners, they really have no concept of what 100% means. And so I think it's actually very fruitful to take them to 100% just to give them a guideline of where it's at. Now, of course, do this on exercises that they are comfortable with or close. And maybe this is on a machine, maybe this is single joint movements or whatever it takes for them to have confidence. But actually, I don't think you should be scared of these. They're not really that much more dangerous than anything else there's.
Andy Galpin: I mean, think about it. If you're going to do a front squat or any exercise and your one rep max is £200, is it really that much more dangerous to do one try at £205 than it is to do five tries at £190? Is it really that much more? No, it's not. So you can do like we talked about in the first episode, you can do a repetition Max estimate where you get to like, 85% to 95% of where you think you are andy. Then instead of adding load, you just do as many reps as you can, google that number, and that'll tell you the conversion andy estimate of what your unread max is. That's fine. But also, I have absolutely no issue. In fact, I generally encourage it to take people up to that level. Certainly not day one or anywhere close to that, but at some point, let's see what you actually got. I'm just going to cut it off early. What I'm going to consider to be one of max anything more than a minor technical breakdown for that crew, we're going to stop Andy call. That good. |
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"chunkTitle": "Optimal Rep Ranges",
"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_28762&chunkSid=chunk_57126"
} | Andy Galpin: Of course. I got it. So we know specificity is technically optimal, but it's not realistic, not for that kind of extreme situation. So how do we balance these things? Well, it turns out this Prilepin's chart gives you guidelines for how much time, and by time I mean how many repetitions to stand in each of these rep ranges so that you get kind of the best of this world. You're going to find the same thing. By the way, when we get into endurance training, there's only so much training you can do at 95% of your heart rate before it starts becoming quite detrimental. You need to actually spend a lot of time at those lower intensities. So the Pillapin chart walks you through how many sets and it gives you a range. I think that the bottom of it is like, how much time do you spend at 60% to 70% of your one rep max? And it says like a minimum of this set to maximum of this set. But the ideal number of reps per set per week is like 18, and then it walks you through. And so there's four criteria on it.
Andy Galpin: I think it's 55% to 65%. Again, how many reps there? It's like three to six reps per set, 18 to 30 reps total. And I think the ideal rep range is like 24, something like that. So it takes you 55 to 65, 70 to 80, 80 to 90, and then 90 plus percent. What you'll see is the 90 plus percent number is more like one to two reps per set for a total of about seven total repetitions. If you start cruising past that, other bad things start to creep up in there. So that's a really effective chart. What it really highlights, though, is even somebody who's trying to maximize strength, you're going to spend something like 35 or so percent of your training time between this, like 55% to 65% range. So you're asking earlier, like, well, do I even count that one? The, the answer is yeah, you know, in that range, if it's below 55, 60%, you probably don't count it. Now, again, some coaches don't count unless it's even above 70. Fine.
Andy Galpin: It's not a major distinction, but you're going to spend the bulk of your time accumulating some technique, basically, and skill. Andy tissue tolerance, very important. The next step up is like two 8%, I think is sort of the cut off of how much time you spend between 70 and 80% of your one art max, and then it jumps down to like 23% and then all the way to 70%. So you can walk yourself through that and that gives you an extremely good guideline. And you'll notice all of these are still in the three to five range. It's just really you're manipulating it by total sets or total exercises so that can give you some structure to play with.
Andrew Huberman: We will provide a link to the Prilepin's chart in the show. |
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"chunkTitle": "Specificity and Injury",
"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_28762&chunkSid=chunk_57125"
} | Andy Galpin: How do I maximize or how do I reduce my chance of injury while getting enough specificity? And so we have a classic paradigm over here. One, actually training protocol you can look up is called the Bulgarian Method. And the Bulgarians were amazing at the sport of Olympic weightlifting. Probably, in fact, the patriarch of this entire thing recently passed away. Ibajev niam sulamanagu pocket Hercules. One of the greatest weightlifters of all time came out of the system, and they do a lot of things. But one example in the Bulgarian system is you're going to do a one repetition maximum snatch. You're going to take a little bit of a break. You'll do a one repetition maximum clean and jerk. Take a little bit of a break, do a one repetition maximum front squat, take a little bit of a break, and you're going to repeat that two to three times a day, every day. That's specificity, right? Those people get extraordinarily strong now. They don't do that all year round. They don't do that with all their lifters. But this is when we're trying to peak for a major competition like the Olympics.
Andy Galpin: We are going so far into specificity, and that was very counter to the Russian system at the time, which is much more of our classic periodization sort of approach. Okay, specificity is tremendous, but in doing that, the Bulgarians just brutalize a lot of athletes, right. Because it's very difficult to handle something like that. And you can't really do that that long without getting wrecked.
Andrew Huberman: The goal is to win medals.
Andy Galpin: The goal is it's a totally different thing than longevity out of here, right? Like, we're trying to push the boundaries.
Andrew Huberman: Of or aesthetic changes unless someone has a naturally balanced physique. In general, if people do one sort of movement, I find that they tend to resemble the equipment that they did that movement with over time.
Andy Galpin: Right?
Andrew Huberman: That was a joke against kettlebells. |
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"chunkTitle": "Improving Strength",
"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_28762&chunkSid=chunk_57124"
} | Andy Galpin: If you're trying to go for strength and you're below 70%, you're not really going to be improving strength because the total mass is not heavy enough. And so really, when we say strength, we're assuming you're at least generally 70% or higher. Now, if you're new to training, totally different thing, right? But if you're moderately trained to highly trained, you're going to be well north of 70%. So anything below that, we don't really count anyways. Those are warm upsets, basically. All right, so one thing to actually give you some very specific numbers here, and I don't have all of these memorized. We can perhaps provide a chart later or send out something to them. But there's a chart that you can look up called a Prilepin's chart. How do you spell that? P-R-I-L-I-P-I-N prillipin. And there's actually been a few studies on it. It's been around for a very long time. It's sort of in the coaching realm. And then a handful of studies out of New Zealand came out verifying and validating a lot of it. But what it effectively does is if strength is the goal, and this comes from the power lifting, weightlifting, sort of communities or optimizing for strength, then how much time do I need to spend at each intensity range? So 70%, 80%, 90%, et cetera.
Andy Galpin: Because specificity is going to say this. If you want to get better neuromuscular guy at shooting a basketball, the most important thing you could ever do is shoot a basketball under the exact circumstances that you're going to do it, right. Specificity always wins. If you want to get better at strength, the most important thing you need to do is that exact movement at that load. Andy, in this case, if you wanted to get better at benchpress, lifting at 100% of your max on a benchpress is the most specific thing you could ever do. The more you can do that, the faster you will increase your benchpress max. However, that's very hard to do without getting hurt. It's also not addressing what I call your defender. So if the reason you can't bench press higher than whatever you're benching now, it may not be your pure strength. It may be any number of things, like you don't have enough muscle or technique or okay, great. So specificity over here, variation on the other side. So we're playing this game we've talked about of how do I make sure that I can have enough specificity in my training without leading to overuse injury? |
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] | {
"chunkTitle": "Adjusting Your Workout",
"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_28762&chunkSid=chunk_57123"
} | Andrew Huberman: Of the reasons I'm so happy to have you here having this discussion is we can really get into the weeds, but also hit a number of questions that I hear a lot. How does one contend with the first attempt at a lift not working out? Is it too heavy? Something goes wrong. Hopefully not injury promoting wrong, but something goes wrong. Do you count that? Do you reset the workout? And then the counterpart to that question is what do you do if it's too easy? It went wrong because you didn't put enough weight on the bar. Do you pick up a heavy enough set of dumbbells? Do you abandon the set? Andy? Replace it with another? I guess this is really a question of how much margin for error is there in volume when doing this three x five program.
Andy Galpin: Sure. Two things that I like to start with. Number one is I talked about linear periodization and undulating periodization. There's actually a new model, newish model called Autoregulation, which basically says you're going to go in today, Andy. Depending on any number of biomarkers performance markers or your performance, you will adjust your training based on how you're feeling that day, Andy. So 70% is not maybe, for example, not necessarily 70% of your one arm repetition, max, highest ever. It's 70% of what you can actually do that day. And so it actually allows you to auto regulate your training based on actually what's happening. And so you don't have to have as much long term planning in your program design because it'll sort of figure itself out as you're going. You can use velocity to determine this. Autoregulation you can use actually it's like taking it up to close to a max for the day and then basing all your percentages on that daily max or a lot of different ways. So that is actually one very effective strategy. Andy, there's a lot of research coming out on autoregulation.
Andy Galpin: There's a lot of different ways to do it. So that's one thing to say. Another thing to say is this three to five. Okay. It depends on if we're going for speed, power, or strength. Because while all those other variables are the same for three to five, the core difference between whether that is a power workout or a strength workout is the load, right? So if you are at a moderate load, say 30% of your one repetition max, up to about 70%, that's going to be a power based adaptation. Assuming you're going with high intent sorry.
Andrew Huberman: I have to interrupt. Maybe just clarify what intent is.
Andy Galpin: Yeah, you're attempting to move the implement or go through the movement pattern as fast as you can.
Andrew Huberman: Great, thank you. |
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] | {
"chunkTitle": "Training Thresholds",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29624&chunkSid=chunk_58830"
} | Andrew Huberman: And one thing that you mentioned there is especially interesting to me, which is you said when you go from six sets of ten repetitions to ten sets of ten repetitions, it's not as beneficial and might even be counterproductive, but to me the difference between six and ten sets is only four sets. It doesn't even sound that much. So that sort of hints at the possibility that the thresholds for going from a workout that increases testosterone to a workout that diminishes testosterone is actually a pretty narrow margin.
Duncan French: Yeah, and I think it comes back to that intensity factor then what we saw that ten by ten protocol really sees pretty significant drop offs in the load. And again, we're trying to stimulate with intensity, with mechanical strain through intensity, as well as metabolic strain through volume. And I think that's the paradigm that you've got to look at is that the mechanical load has to come from the actual weight on the bar and the volume is the metabolic stimulus. How much are we driving lactate? How much are we driving glycogenolysis in terms of that type of energy system for executing a ten x ten protocol? And what we often saw was just a significant reduction in the intensity capabilities of an athlete to sustain that. So we shortened the volume to try and maintain the intensity.
Andrew Huberman: Interesting. And you could imagine just taking very long rest, keeping the session, being a big lazy bear. In training, I sometimes do this. I tell myself I'm going to work out for 45 minutes and then 2 hours later I'm done. But not because I was huffing and puffing the whole time, but because I was training really slowly. Is there any evidence that training slowly can offset some of the negative effects of doing a lot of volume?
Duncan French: Well, it's the old adage of two responses to your question. I mean, the first one, I would say there's a difference between ten sets of six and six sets of ten. And I think that comes back to the volume conversation. Six sets of ten is driving up metabolic stimulus. If you're doing ten sets of six, you can probably take it to a higher intensity, but you're not going to get the same metabolic load, you're not going to get the same internal metabolic environment that drives the lactate release that they will then signal further anabolic testosterone release because of the lactate in your body. That's a key consideration. The rest is often the consideration that's overlooked out there in general population and in many sporting environments. The rest is as important a programming variable as the load and the intensity. The load, the volume, et cetera. And yes, if you extend the volume, if you extend the duration of your rest periods, what you're ultimately doing is influencing that metabolic stimulus. Again, you're allowing the flushing of the body, the removal of waste products, lactate to be removed from the body, and then the metabolic environment is reduced. |
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"chunkTitle": "Muscle Growth Mechanisms",
"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_28770&chunkSid=chunk_57148"
} | Andy Galpin: Other ways, say a higher load, maybe as heavy as you can for, say, eight repetitions, is going to get through what's called mechanical tension. And so there's these different paths that we can get to the same spot. Now, eventually, these things have a saturation point, so you don't need all three of these mechanisms. The third one, of course, being muscle damage or breakdown. I know we want to chat a little bit about that, but none of these three are absolutely required. You can have multiple of them in a session. You don't have to have breakdown at all. That is a complete. Well, really, it's a flat out lie that you have to break a muscle down to cause it to grow. That's just not needed at all. You have to have one of these three things, though. And so, again, this allows you a lot of flexibility, which is why crafting your program, which is best for you, is actually fairly simple when it comes to hypertrophy.
Andy Galpin: You just have to make sure you do the work, and you want to make sure you have a few standards in place with the exercise choice and some other things that we'll hit in just a second. But that's really the fundamental way of getting to it, making sure either that signal is loud enough or frequent enough to give the nuclei a convincing enough reason to spend the resources. Because you have to remember two things. In order to grow new skeletal muscle, you need amino acids, which are your supply, and then you need primarily carbohydrates as the energy source to power that synthesis process. You remember basic chemistry that says if you're going to take two atoms and you're going to pull them apart or put them together, that's going to take energy. Typically in most of, actually, metabolism, when you split a bond, you're going to get it's called extragonic. You're going to get energy from that. But when you put them together, that's going to take energy.
Andy Galpin: This is why we call that protein synthesis, right? So you have to convince your nucleus that, one, invest those resources in energy, primarily carbohydrate, but number two, and more importantly, invest that supply. There is a ton of possible ways to get energy, but there's a very low amount of amino acids available, and you need them for many more things than just taking your biceps from 17 inches to 18 inches, right? It's not going to do that if you're in a position where, again, you can't sustain immune function, if red blood cell turnover needs to be higher, or any of the other main, like, tons of things that you need proteins for. So you have to be able to say, like, are you sure you really want to spend these resources and build it into muscle? Because once we do that, it's very difficult to go backwards, break them back down, and bring the amino acids back into that availability pool. So we can use them for either another function entirely or even another muscle group.
Andy Galpin: That's called protein redistribution, by the way. When you say maybe you don't do a lot of upper body work in your training and you're not eating enough protein or a minimal amount, and you're doing a lot of lifting in your legs, you notice your legs will get larger. But that's actually a lot of times you're pulling the protein from, say, your upper body in this case, and redistributing it back down to the quads. So that's what you have to get to. And in terms of application, what numbers to hit. We can go through each one of our modifiable variables just like we did with speed, andy, Strength and Power and walk through some of our best practices in each category. |
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"chunkTitle": "Muscle Activation",
"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_28773&chunkSid=chunk_57157"
} | Andy Galpin: Yeah, great. So ten was just sort of that like absolute minimum number to maintain, which is actually pretty cool if you think about it this way. If you went in and you did three sets of ten sets of ten repetitions correct. You're already at three. You did that three days a week. You're at your nine. That's almost ten. If you also just went to the gym one day a week, you did three sets of ten and you did three exercises, you're at nine working sets. You're basically done so achieving ten sets per week per muscle group. And now we're not even talking about indirect activation of a secondary. So you're going to hit ten. Fairly easy extension of that. Hitting 20 is actually still not that hard because of what's actually going to happen there. So in your example, if you're doing your chin ups well, would the biceps count? There's no exact rule there because there could be technique issues, it could be hand position. So you mentioned chin up very specifically.
Andy Galpin: A chin up is actually going to put your hands in this position where your palms are facing up, right? This is supination and pronation, so you're going to be there. Well, that's actually quite different than a pull up where your hands are in the opposite direction. So a chin up actually is going to be pretty good activator in your biceps for most people. So you would expect actually to probably count that because it's going to be very difficult to not see some fatigue in your biceps, depending on your mechanics, depending and by that I mean just the segment lengths of your bones. That's where your muscles originate, insert. There's nothing you can do about it's, not even a technique or a focus issue. It's just simple fact. The matter of that's, how you pull best in that area, the position of what your hands are on the barber, wider grip, more narrow grip, it's going to change muscle use. So we talked about earlier, I think in the previous episode, that exercises do not determine adaptations, applications do, but exercises do determine things like the movement plane, the joint you use, and typically the eccentric concentric sort of ratio, as well as oftentimes the muscle groups involved. So there's just not a lot of things you can do depending on how you are built of some exercises activating a secondary group and you don't want it. So it's not always a technique issue. |
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"chunkTitle": "Building Muscle",
"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_28773&chunkSid=chunk_57156"
} | Andrew Huberman: I got what you say, good, healthy parenting advice from Dr. Andy Galpin. So if it's ten sets per week for biceps in order to maintain or further grow the biceps. But does that mean if somebody does ten sets of chin ups or ten sets of chin ups in rows that they are checking off any of the boxes for biceps? Assuming that they're doing the movement properly and targeting the major muscle group that a given movement is supposed to target, which in my mind, when you're doing chin up, you're supposed to mainly be using your back muscles. And then there are secondary muscles or secondary activation of other muscles. But of course, some people, their arms grow like crazy when they do chin ups and their back doesn't grow at all. So this is where we're back to the kind of genetic preloading of the system, if you will. So how does one meet this ten sets per week minimum when dividing different body parts and thinking about this direct and indirect activation?
Andy Galpin: So, two things, there's no specific exact rule here. And this is why these set ranges are ranges, right? And this is why we don't say like ten is. So ten would be sort of the minimum number you want to get to. The more realistic number that most people, especially if you're advanced or even intermediate, is more like 15 to 20 working sets per week. Now, if you're very well trained, you probably want to even push more towards like 25. And in fact, past that, there's just not a lot of research. So the optimal number may be 30. We don't really know. It's just hard to get that much work in. It may actually even be detrimental.
Andrew Huberman: And here we're referring to natural athletes. That is, people who, for whatever reason, either because they're not taking andy prescription drugs, or maybe if they are, whose levels of steroid hormones, mainly the androgens like testosterone, et cetera, do not exceed the normal reference range values, either because that's what they are naturally or that's what they're replacing through pharmacology. Whereas when we think of technically, someone could be taking exogenous hormones to replace a deficiency and then they're still in normal range. Okay, but I just want to clarify, because you work with athletes, a number of different sports where drugs are andy are not tolerated, et cetera, andy the general population. That what we are talking about here is for the general population, not for steroid using athletes.
Andy Galpin: Correct.
Andrew Huberman: Okay. |
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"chunkTitle": "Exercise Order",
"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_28773&chunkSid=chunk_57154"
} | Andrew Huberman: What about exercise order?
Andy Galpin: Amazing. So implicit in this exercise choice thing, what you're going to notice is these modifiable variables interact with each other, right? Andy, you can clearly see how when we talked about volume, andy, to clarify, volume is the repetitions multiplied by the sets. That's typically how we express volume. Well, that's going to be directly influenced by intensity. The heavier load you put on the barbell, the less repetitions you can do. And the inverse, right, rest intervals. The shorter you keep your rest intervals, then either the lower the weight has to go, the intensity, or the lower the rep range has to go. Order is the same thing, choice is the same thing. So all of these things modify each other. They play a little bit of a hand in what everything else does. So with the exercise choice thing, rolling into exercise order, you get to play a couple of games here.
Andy Galpin: When we talked about strength and power, I basically said stick to the big movements, most complicated and compound movements first. You don't have to do that with hypertrophy. You can do this in a couple of ways. You can do the thing you're just simply most interested in first. You can do this thing called pre fatigue. So say you're going to do a back day. You could go in and do nothing but isolated biceps as your very first exercise and then roll into your pulling movements. Because what you'll see is during most pulling activities, the biceps are a secondary or a tertiary muscle group. But you've pre fatigued them, you've guaranteed that muscle of most interest got its most training in, and everything else is secondary. So you can start, if you want with single joint movements, you can start with isolation stuff or you can start with compound stuff. Either way, it just really comes down to preference and what you're specifically trying to develop.
Andy Galpin: Now this also goes back to the exercise choice question, right, because it's sort of the same thing, right? Like which 01:00 a.m. I choosing and where I wanted it, the captain was the exercise splits. We just sort of talked about am I doing body part splits. And I know a question I get a lot here is, well, which ones should I package together? I'm not really concerned with it. All you should worry about is how many times per week and in fact, total volume you achieve on a muscle group per week. And it doesn't really matter how those things are folded in, it's really a personal preference issue. One mistake that we see here commonly is grossly underappreciating that the legs are not a muscle group, right? So the legs have a whole bunch of muscle groups in them. So we see a classic split like I'll do shoulders and chest Monday, and then I'll do biceps and forearms Tuesday, and then legs Wednesday or whatever, and then back to upper body, and I was like, you're like, wait a minute, you have four days dedicated to the upper body and one for, quote unquote legs. |
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"chunkTitle": "Balanced Hypertrophy Training",
"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_28772&chunkSid=chunk_57153"
} | Andrew Huberman: People give people permission to completely avoid training a given body part if their goal is balanced. Development. And yet I think most people who are resistance training are seeking balanced development. I don't know anybody that actively wants to have big upper body, small legs. I think that comes from neglect and laziness in most cases. Sometimes it's injury related or other things. But I think this is an important point to raise that. Any good program for hypertrophy, I would think, would have to take into account people's genetic and natural variation, sport based variation in which muscle groups just tend to grow easily for them and which ones require a lot more focus and work.
Andy Galpin: Yeah, absolutely. First of all, you have permission to do or not do anything you'd like to do. In terms of hypertrophy training, I generally would not recommend disregarding a muscle group entirely. I know that's not what you actually suggested, but just to make sure that people didn't hear it that way. What I would do is in this example is I would continue to do those big movements. I would just keep the volume low so I might do two sets or something twice a week. There's a whole bunch of reasons you want to make sure that those motor patterns are there. You want to make sure that especially the benefit of these compound movements is you get to work so many complementary muscle movements at the same time. So in the case of, like, a loaded squat, you're not only working stability in the hip as well as the knee, but you're also working upper body. Your rhomboids are keeping in position. Your neck has to stay in position, your toes, everything is working. And so it's really difficult to get those things.
Andy Galpin: When you take that movement out. Andy you replace it with, say, a machine hamstring curl. That whole element of balance, neurological control is very, very important to maintain over time. And that just gets removed if you go to machines only. So I would keep some of those things in maybe even not all year round, but maybe one quarter of the year, two quarters every other rotate it something like that. As long as if the reason you weren't doing, say, those squats was because you're like, it hurts my back or something. Okay, great. Then leave it out. But if it's just simply you don't want your quads to go too much, I would just keep that volume low and do something just to kind of touch it. Andy keep it activated. Andy to maintain all those other things, like flexibility, range of motion. I would bet anything your Adductors are probably underdeveloped right now. You can get those by doing your squats because you're not really doing, I'm sure, much Adduction training. Andy so things like that, that just get lost when you're only thinking all big muscle groups that come inherent in doing the larger movements. And so you don't have to worry about them or train them separately.
Andrew Huberman: I appreciate that. And in reality, I do two to three really hard work sets of hack machine squats per week, which is plenty for me to maintain and even get a little bit stronger. But per our earlier discussion about a year ago, I shifted to doing very low repetition ranges to main strength in that movement.
Andy Galpin: There you go.
Andrew Huberman: But I am actively avoiding hypertrophy in that muscle group.
Andy Galpin: Yeah, or another solution would actually be do something like one set of failure a week, not even extremely long. Just do something in the eight to 15 repetition range at the end of all that strength set and just get a little bit of pump there. So just so that those muscles can touch that level of fatigue, touch that level of strain and mechanical tension, walk away.
Andrew Huberman: Great, thank you for that. |
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"chunkTitle": "Prioritizing Body Parts",
"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_28772&chunkSid=chunk_57152"
} | Andrew Huberman: One thing I wanted to ask about is prioritizing specific body parts and therefore specific exercises. And here, I'm not necessarily referring to trying to bring up a so called weak body part, an area that tends to be either genetically deficient, because in some cases I learned, for instance, having seen a lot of competitive track and field championships, I love watching track and field as a spectator up to Hayward Field in Oregon whenever there's a meet.
Andy Galpin: Oh, sure.
Andrew Huberman: Really love that. The sprinters are amazing. They have some of the highest calves in the world that I've ever seen. I mean, like little like little micro calves. But they're fast as hell.
Andy Galpin: They're right behind the knee and they have a very long distance between that calf and their foot, which makes it propulsion. Excellent.
Andrew Huberman: Right. They wouldn't stand a chance as a competitive bodybuilder. No, but because something different is being selected for in bodybuilding. But obviously they're magnificent for sprinting. Most people, of course, reside somewhere between the extreme of very long muscle bellies from origin to insertion or very, very short muscles. Usually people have one or two body parts that they want to emphasize for whatever reason. These days, it seems to be people are really what are they saying now? Like glutes are the new biceps or biceps are the new glutes? I don't know. Anyway, you see this stuff?
Andy Galpin: I love them both. By the way, I am so pro curls in the squat rack.
Andrew Huberman: There you go.
Andy Galpin: Love it, right?
Andrew Huberman: There you go.
Andy Galpin: Nobody killed me.
Andrew Huberman: So everyone has their thing that they would like to emphasize. But I have a question because we're specifically talking about hypertrophy, which is should people give themselves permission to not train a body part if their goal is balanced hypertrophy? I'll give a couple of examples. One of the reasons why I've, for instance, not done a lot of free weight squatting is because despite my quadriceps being rather weak, according to you, they tend to grow rather easily relative to other muscle groups. And the goal for me has always been balanced development. And so I emphasize hamstring work and I emphasize calf work and hamstring work. It's not that I don't train my quads at all, but I do far less for them and I avoid the big compound movements for them. I occasionally do them. And again, this is not about what I do or don't do. But I think that in the context of a conversation about hypertrophy, is it appropriate to give people permission to say, listen, if you're just genetically strong large lats doing a lot of chin ups and rows might actually be the worst thing for you if your goal is balanced development. And I ask because I don't often hear anyone any credentialed. |
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"chunkTitle": "Squat Variations",
"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_28771&chunkSid=chunk_57151"
} | Andy Galpin: That's going to drive a lot of the adaptation. You can get to these single joint movements like a little bit later. But having said that, because of the way that people move differently, their anthropometrics and their biomechanics and even their technique, the same exact exercise will not necessarily work the same exact muscle groups for multiple people. So if you and I both went and did a back squat, if you did a little bit more of what we call a high bar squat, so this is the bar is literally sitting up higher up on your neck. You're keeping your back more vertical. And because in order to do that, you shift your knees much further past your toes, keeping, of course, your whole foot on the ground in good position. Okay, that's going to generally put more of an emphasis on the knee joint, right, Andy? So that's not a bad thing. You tend to see a little bit more work in the quads.
Andy Galpin: There a little bit less work in the spinal erectors and back because you're actually not supporting the weight horizontally, which is a much more difficult position. It's vertically stacked. Okay, if I were to do it in the classic low bar squat, which is, again, lowering the bar down further down my back towards more like my shoulder blades, I probably take a little bit of a wider stance. And when I squat, I drive my glutes back further away from the midline, as in fact, as a general rule, if you take the midline of your body, the thing that moves the farthest away from that midline is likely to be the thing that's activating the most. So in the case of the front squat, you're not generally going to be using your glutes as much if you're in that, or not even front squat, just that high bar squat where you're very, very vertical. Your knees are going to be moving very far over your toes, which is fantastic. Therefore, it's a little bit more knee dominant, as can we say.
Andy Galpin: It the other version here. You can keep your shins really close to vertical. You move your butt backwards. You're going to have to then lean forward with your torso, which means that it'll be more low back, more glutes, and a little bit less knee. Now, that's a general statement. It's not necessarily always true, but as a guideline there, that is one exact exercise where you may be going, man, I'm trying to improve this clear weakness I have in my quads. I can't even leg extension my body weight. I have a significant problem there. So maybe in your particular case, if I'm hammering you or you're hammering yourself in a squat exercise and you're wondering why your quads aren't getting any stronger or growing in any size, it may be because of the style of the movement. So I may need to go. Andrew all right, look, squats in general, if you look at the research, are an excellent exercise for quad development. But for you, they're not because of the way you stand or just because of neural activation.
Andy Galpin: It doesn't matter. So I need to take you to a machine and isolate that muscle group so we can make sure we see development in that. So if you're trying to grow a specific body part area, individual muscle, it's very important that you're actually seeing progress there. And don't worry about well, in the textbook, the benchpress is supposed to be good for your PEC. Because if you're not actually moving the right position or it depends on the angle in which your sternum actually sits in your body, a benchpress may actually be doing very little for your PEC. And you may need to adjust to, say, an incline bench or a decline bench or a PEC fly. So machines can be fantastic at letting you isolate without having to worry about things like stability, your low back position, getting hurt where's your neck at. You can really concentrate on just the movement, concentrate on the muscle, and let everything else kind of go away and ensure you're getting training in that specific area.
Andrew Huberman: Those are excellent recommendations. |
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"chunkTitle": "Hypertrophy Exercises",
"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_28771&chunkSid=chunk_57150"
} | Andy Galpin: All those strategies are effective personal preference. As long as the total amount of volume on the working muscle is equated throughout the week, which we'll get to those numbers in a second, then you're going to be in the exact same spot, no problem. I would actually generally encourage people to choose exercise science, a variety of fashions. I actually think that it's important that you do some number of combination of what we call bilateral and unilateral exercises. So bilateral being think about it like a squat where bi, meaning two lateral, you have 2ft on the ground moving in sequence. Here, unilateral is one. So this could be something as simple as a rear foot elevated split squat. It could be a single leg leg press or single leg curl. It could be a pistol squat, something where the individual limb is moving one at a time. You need to have a combination of bilateral and unilateral training that's good to do for strength as well.
Andy Galpin: Probably not super important for power, but also very important for making sure for hypertrophy's sake, you're not getting any imbalances as you progress, especially through months and years of training. So make sure you're doing a little bit of a combination. Whether you want to pick specific implements. That's really a methods question, Andy, a preference question than it is concepts. So dumbbell, great kettlebell, fine barbell, awesome band, doesn't matter. Body weight, none of these things are as important because all you're trying to do is create a certain insult in the tissue and the implement is just whichever one you feel best doing it. And this is where actually machines come into play a lot. Machines are greatly underappreciated. They are a fantastic resource, especially somebody who's either early in their fitness journey or somebody who really is having a hard time targeting a muscle group with a bigger compound movement. So when you're choosing exercises for hypertrophy, you're going to want to start with those bigger compound movements. |
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"chunkTitle": "Exercise Choice",
"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_28771&chunkSid=chunk_57149"
} | Andrew Huberman: Yes. So I'd love to talk about those modifiable variables as they relate to choice of movements, order of movements, volume, so sets and repetitions and frequency of training. And I'm particularly interested in frequency of training because that relates to the so called split where typically one is not training their whole body every workout, although there are, I'm sure, hypertrophy workouts that are whole body workouts but where people are dividing their body parts onto different days. So would love to go through this list one by one, starting with exercise choice.
Andy Galpin: Cool. Great. So in the previous section, we pretty much said exclusively choose your exercises by the movement patterns and you want to balance between pushing and pulling and rotation and things like that. In this particular case, you have the option to do either. Here's my recommendation. Most people default almost exclusively to choosing by body parts here, right? I'm going to do calves and shoulders today and chest and back, whatever combinations of things they want. That is clearly effective strategy. However, many studies have actually been done where you choose by movement patterns and that is actually equally effective. Now, one little caveat I actually should have said a few minutes ago when we talk about the research on muscle hypertrophy, it is important to distinguish the fact that the vast majority of this research is coming from a novice to moderately trained individuals.
Andy Galpin: There's actually more and more research coming out on trained individuals, but that's still moderately trained, right? Even those ones. So what happens in those people that are actually way past that point? We don't know scientifically. It's very difficult to do research there. So that's an important caveat I will acknowledge when I say, hey, you don't need to do this or you have to do this. You're assuming a training status of moderate to low may or may not be true. Past that, we don't know scientifically. I have certain thoughts personally, but the science will only take us that far. So that being said, you can actually choose by muscle or by movement pattern here, whichever is your personal preference. And this is actually where you can just become a good coach, whether you're coaching somebody else through this fitness journey or it's yourself, and give them a little bit of autonomy. So maybe you select the first three exercise science, then let them select one every day. And so if they especially want to make sure that one muscle group grows, let them target that muscle andy maybe the rest of the day you've actually split it up as push, pull or something else like that. |
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"chunkTitle": "Tools for Fitness",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64060&chunkSid=chunk_127152"
} | Andrew Huberman: Thank you for joining me for today's discussion. All about tools to improve your fitness. If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel. That's a terrific zero cost way to support us. In addition, please subscribe to the podcast on Spotify and Apple and on both Spotify and Apple. You can leave us up to a five star review. If you have questions for me, or comments about the podcast or guests that you'd like me to include on the Hubruminlab Podcast, please put those in the comments section on YouTube. I do read all the comments. Please also check out the sponsors mentioned at the beginning and throughout today's episode. That's the best way to support this podcast. During today's episode, and on many previous episodes of the Huberman Lab Podcast, we discuss supplements. While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like enhancing sleep, hormone support, and focus.
Andrew Huberman: The huberman lab podcast is partnered with Momentous Supplements. If you'd like to see the supplements discussed on Huberman Lab podcast, please go to momentous spelled O-U-S. So momentous.com huberman if you're not already following me on social media, it Huberman Lab on all social media platforms. So that's Instagram, Facebook, Twitter and LinkedIn. And on all of those platforms, I cover science and science based tools, some of which overlaps with the content of the Huberman Lab Podcast, but much of which is distinct from the content on the Huberman Lab podcast. So again, it's Huberman Lab on all social media platforms. If you haven't already, subscribed to the Huberman Lab podcast. Neural network newsletter. This is a completely zero cost. Newsletter comes out about once a month, and it includes podcast, summaries, and toolkits. Toolkits are short PDFs that, for instance, describe a toolkit for sleep, a toolkit for learning and neuroplasticity, toolkit for fitness, and on and on.
Andrew Huberman: To sign up for the Neural Network newsletter, you simply go to Hubermanlab.com, go to the menu, scroll down to newsletter, and provide your email. We do not share your email with anybody. And again, the Neural Network newsletter is completely zero cost. Thank you once again for joining me for today's discussion. All about tools to improve your fitness. And last, but certainly not least, thank you for your interest in science. |
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] | {
"chunkTitle": "Muscle Growth Mechanisms",
"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_28770&chunkSid=chunk_57147"
} | Andy Galpin: The nutrients aside. Perhaps we can come in a few more minutes andy talk about that. So all we really have to do is going back to our dogma of activation of something on the cell wall we've talked about this earlier. That's got to induce that signaling cascade. That's got to bone strength enough to cause the nucleus to react to it, to go to the ribosomes to initiate this entire cascade of protein synthesis. Okay? So that signal has to be one of a couple of things. Either it has to be strong enough one time, it has to be frequent enough, or it has to be a combination of these things. All right, so I can get there with a lot of frequency. Andy a moderate signal. I can get there with very low frequency and a large signal, like more akin to what you did with Mike back in the day, I'm sure, and.
Andrew Huberman: Still train that way, still train each muscle group mainly once a week directly and once a week indirectly.
Andy Galpin: So all you have to do there to not fail is to make sure the training is hard enough. Andy it's going to work. If you choose the frequency path, then you actually have to make sure you're not training too hard to where you can actually maintain the frequency. The only wrong combination here is infrequent and low intensity. Andy low volume, that's it. As long as one of those three variables is high, you're going to get there, because the mechanisms that are needed to activate that signaling cascade are wide ranging. And this is why, when we even see things like blood flow restriction training, right? This is when you put, like, a cuff on your arm or your leg and you block blood flow and you use no load or as low as, say, 30% of your maximum, and you take it to fatigue failure. That actually is an equally effective way of inducing hypertrophy, despite the fact that you're using 3510, maybe most 20% to 30% of your one at max. Why? Because you went through the route of metabolic disturbance. Okay? |
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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_28770&chunkSid=chunk_57146"
} | Andrew Huberman: Okay, let's talk about hypertrophy, a topic that occupies the minds of so many youth, young men, but also a lot of women. I think one of the really interesting progressions that's taken place in the last decade or so is that far more men and women are using resistance training in order to evoke hypertrophy growth of muscles for aesthetic reasons and for all sorts of reasons. What are the ways that people can induce hypertrophy?
Andy Galpin: So not to correct you or insult you, but probably a better way to think about that question is really what stimuli do I need to give the muscle to induce hypertrophy? Now there are hormonal factors that are important. There are nutritional factors. But just to stick with the context of training, this is really going to frame a lot of our answers. And as you'll see, it's one of the reasons why I call hypertrophy training kind of idiot proof in terms of programming. Now, the work is hard, difficult and all that, but the precision needed is a lot less than what we saw in Power Andy strength. Andy. So if you note there it's very important that you do it in this style with this intent and within these parameters. And if you're outside these parameters, it's not going to be it. Hypertrophy has a very broad range in terms of your actual applications. And this is why you have and will continue to see countless styles of training that all work.
Andy Galpin: I mean, I know you were mentored earlier in life by one of my favorite people in this entire field, Mike Menser. Like, just an absolute character. His style was completely different than what you would see in a classic textbook or Andy number of different influencers or coaches or individuals. And if you've ever thought to yourself like, why is it all these programs work? And people love to jump to things like, well, that's the steroids, just get that out of the equation for now. Independent of that, that's not even part of the equation. You're still going to see results. And the question is, like, why? Well, that's because what's driving changes in strength and power are the adaptations of specificity. What's driving changes in hypertrophy is much more well rounded. And so you have options to get there. Remember, you're training a movement and now you're training a response and a muscle that caused the growth that's very, very different. So if we look at the classic dogma, we have to basically challenge the muscle to need to come back, in this case, specifically bigger, and the nutrients need to be there to support that growth. |
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"chunkTitle": "Intentional Strength",
"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_28769&chunkSid=chunk_57145"
} | Andy Galpin: Yes. Love it. One last little thing I don't think we did justice is intention. And the reason I want to go back to this now is because we've talked a lot about specific loads you have to hit and that's generally the case. But if intention is there, you can fudge those numbers in terms of how much load goes on the bar. In fact, you can get as low as no load on the bar. A great example here is like a plank exercise. So you can do a plank in which you get in a position and you simply contract the least amount necessary to hold the position. Also, you could contract as hard as possible, pulling your scapula down and back, squeezing your core, squeezing your quads, squeezing your glutes. That is actually going to still help strength production because you're attempting to contract very, very hard, even though, quote unquote, the load is the same. That thing extends to weight on the bar. So you could theoretically see large improvements in strength at 50% of your one at max if you're contracting as hard as possible. And so there's lots and lots of different ways you can train for strength that are outside of this weight lifting, weight training spectrum. Andy, if you hear things like this and you're like, wow, I know, I read this book, or I saw this other coach who I got so much stronger that way.
Andy Galpin: Well, if intention is there, those are absolutely possible. This could be anything from body weight, style of training. It could be very low load implement stuff. So a kettlebell, a light kettlebell or a ball, it could be single leg training. It's like all kinds of different methods. They will only work for strength, though, when you're past your first handful of months of training, if intention is there, and if it is, then these specific numbers and protocols don't matter as much, so don't get too caught up in them if you're not worrying about exercise quality. And this is very, very important because you mentioned earlier about how you stop taking your phone into the gym with you. One of our former students, Ramsay Ninja, is the head strength conditioning coach at the University of Kansas, and he made a great post a couple of days ago where he gave sort of a tip of, how do I improve training quality? And one of his tips is, set your playlist before you go to the gym. And the reason is people spend so much time in between sets just finding the next song that they like.
Andy Galpin: It makes their workout so long. Andy so unproductive. So that is one strategy or do what you do, which is ditch the music entirely. When you don't have music or a phone to look at, you only have one job, you only have one thing to pay attention to. And what you'll find is the quality of the training will go up exponentially. You will feel kind of, quote unquote, bored. But that just means you'll go back to training and you'll get a lot more done, because you have one thing to focus on. So you can get a lot more done when you avoid those distractions and when you're doing strength, and especially power work, since it's not fatiguing, strength will be a little bit, but power won't be. People tend to get very bored. They're used to either feeling a pump or a burn or a sweat, and that's their perception of my quality of workout. These exercises will not hit that for you. So there has to be another metric you're looking at, which is, I'm going to try to move as well as I can, as hard as I can.
Andy Galpin: That's going to produce your results. If you can't do that, then you might as well just not do these workouts, go do something else. You're just going to be wasting time. You're going to be burning a very low amount of calories. You'll have wasted an hour and you're going to go right back to the place you were. So be very intentional. There are actually some studies showing that music can enhance performance. We've done some of these in our lab. So what's that mean? It's not about the music per se. It's about the focus and intent and do whatever it takes to be very focused and intent and you can actually get in and out very quickly and get a lot of work done and see a lot of results.
Andrew Huberman: Love it. |
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] | {
"chunkTitle": "Power and Strength Training",
"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_28768&chunkSid=chunk_57144"
} | Andy Galpin: Yeah, it's great.
Andrew Huberman: With your permission, I'm going to read back my summary list of training for power and training for strength according to your description, and you can tell me where I'm right and where I'm wrong. I'm going to pick three to five exercise science. These should be compound exercises, so multi joint movements. I'm going to perform those exercises for three to five repetitions each. I'm going to do three to five movements total per workout, and I'm going to rest three to five minutes between sets. Okay. If I'm training for power, the weight loads on the work set, so not the warm up sets, but the work sets are going to fall somewhere in the range of 30% to 70% of my one repetition maximum. Yes.
Andy Galpin: And the larger the movement, the higher that number goes. So on a squat, you're okay getting 50 or 60%. On a bench, you would not want to go that high. You would want to stay close to that 30% to 40% range. So the way you scale that up and down is dependent upon the difficulty of the movement.
Andrew Huberman: Great. If training for strength, I'm going to have my work sets be 70% or more of my one repetition maximum.
Andy Galpin: Yes. And the only thing to add there is in the case of actually all of them, it's okay to go less than three reps per set. So a single or a double one or two reps time is also fantastic. So we use three to five as the concept, but less is okay. Going more than that is generally not a good idea. So less is okay, more is generally not okay.
Andrew Huberman: And then you listed off a number of really valuable, I don't even want to call them fine points, but important points to keep in mind within each and both of these programs. One that really stands out in my mind is this idea of if I perform this three by five program, but I'm also including some hypertrophy work for arms or calves or muscle groups that might not be hit as directly as one might like during the three by five component. That's okay, but do that after the three by five training. And keep in mind that that additional work can potentially compromise recovery for the three by five power promoting or strength promoting program. The example being, for instance, if one does arm work on the first workout of the week or even the third workout of the week or the fifth workout of the week, and that arm work is higher repetition, hypertrophy.
Andrew Huberman: Directed work, it's reasonable to assume that it might impede some of the three by five power promoting or strength promoting training in the subsequent workout. So just to be mindful of that and perhaps throttle back on the intensity or the volume, or if my goal is strictly power or strictly strength, probably best to leave out other forms of training. |
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"chunkTitle": "Dynamic Variable Resistance",
"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_28767&chunkSid=chunk_57143"
} | Andy Galpin: It's all because we've done research in my lab using this stuff on the deadlift, so I can speak to it very directly. When you go to pull it off the ground, some people are going to fail right at the bottom, meaning they won't get the weight off the ground at all. Some people will fail just below the knees. That's likely kind of like the hardest transition period. And then some people will fail right at the top just before they can lock out. Okay, great. So what that means is at some point of that lift, you're going to only be limited by your strength in the weakest area, all right? So if you have a constant load on the bar in those other two parts of the range of motion where you are not the weakest, they're never truly being tested for their maximum strength because they're always being limited by the previous one. This is the same argument that we would get into if people ask about what you think about using straps, right? Strapping your hand to a bar for deadlift, things like that.
Andy Galpin: There's pros and cons here. There are times when you want to use a strap, and there are times when it's a bad idea. So what dynamic variable resistance is, is either using things like a heavy band or chains on the bar, if you've ever seen people do that. So in my lab, we actually have a force plate on the ground, and then we have built in. Basically hooks in the front and the back. So we can actually set a barbell on top of the force plate where you stand on it, and then run, Andy, from the back to the front, running over top of the weights. And so when you stand up, as you're going up vertically, the bands are getting tighter and tighter and pulling the weight towards the ground. So the weight is getting heavier and heavier as you stand up. So as you start to gain mechanical advantage in your positioning, you start to increase load because the bands are getting tighter and tighter and tighter. So this allows you to train that full part of the strength curve and to challenge your stronger areas with heavier weight. Andy your weaker areas with lower weight.
Andy Galpin: You can do the same thing with a bench press, you can do it with a squat and any other exercise variation and dynamic variable resistance is incredibly effective for a number of things. You're going to give up a little bit because the total load you can put on the barbell is lower because you're going to be adding, in large cases, several hundred pounds of band tension. Andy so pros and cons, it's always a game. It changes the curve. But it's a very good technique that people it's fairly easy to implement. It's fun. In fact, if you try this on a bench or a squat, you're going to be the first time you give it a go. You're like, oh, my God, because the bands are pulling you all over the place. So you have to get very stable very quick. Been shown a number of times, a handful of studies out of many laboratories to be a very effective training technique, a little bit more advanced. But I wanted to throw that in there for the folks that are maybe just tired of sort of doing the same barbells and dumbles and machines and you want to try something different.
Andy Galpin: A very effective technique.
Andrew Huberman: Sounds like fun. |
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"chunkTitle": "Rear Deltoids and Neck",
"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_28781&chunkSid=chunk_57180"
} | Andrew Huberman: What are some good exercises for targeting the rear deltoids? Andy neck safely that people can perform for stabilization and for hypertrophy?
Andy Galpin: Yeah. I would recommend people check out Eric Cressy. He is a wonderful strength conditioning coach. He actually is, I think, the director of pitching for the New York Yankees. Now, is that spelled C-R-E-S-S-I-E-C-R-E-S-S-E-Y-I believe. And he's got a facility in, I believe, Boston, as well as in Florida. So he's very involved in pitching as well as hockey and things like that. So he has so many free videos. Andy resources on so much of the shoulder girdle, mostly because he he's dealt with overhead and throwing athletes. Andy so the precision required there is tremendous. So you want to be very careful when you start playing in this area because the wrong positioning of your scapula can cause a whole bunch of problems in your neck and low back. And so he would be a great resource to go take a look at that. Depending on how your scapulas are gliding and sliding andy the way that you want your rotator cuffs firing, your Rhomboids, it's very complicated very quickly. So you want to learn more.
Andy Galpin: Go there as a very quick couple of answers. One of my favorite exercise science, lying on a bench or putting some bench and then just doing a reverse fly. Basically, the reason I like stabilizing the rest of the body is so you can make sure you can focus on just using those rear dolphoids and putting your scapulas in the right position. Now, there's a specific set of queuing that you want the scapula to move down and back for. Again, check out Eric or any number of folks in that area to do it, but that's a very simple way the reverse flight to get there.
Andrew Huberman: Great. And then, in terms of neck, exercise science was told to avoid bridges because they can cause damage to the discs.
Andy Galpin: I will probably never do a bridge ever, the rest of my life. So isometrics are a great exercise for that because if you think about what you're asking muscle groups to do in the neck, you mostly want it to be able to do a certain type of rotation, a little bit of flexion extension and some other movements. But in general, it should be being stable. So you want to walk through these joints asking kind of what they do. Are they a moving joint, are they a stability joint? In this case, you want to be there, so isometrics are going to put you in a much better position. There are some actually pretty cool devices that you can wear, and you can put them on your head and you can do all kinds of movement and get some great training there. Those are great starts, but if you don't have any of that, just basic IsoMet metrics are a great way to go about it. Neck bridges would not be on that list for me.
Andrew Huberman: No neck bridges, folks. |
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"chunkTitle": "Training Strategies",
"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_28767&chunkSid=chunk_57142"
} | Andy Galpin: It, this could be your training strategy. Yeah, absolutely. So you can really take it that serious. In fact, if you look at, again, the weightlifters, they will do cluster sets by default, not even trying. So say they'll do like a clean and then they'll drop the weight back out. They're supposed to be doing, say, a set of three, but almost always they're going to shake it out, regrip and then pull it again. And sometimes their set of three takes like a minute and then it's like, you hear it's funny because it's, like I said, a triple PR. No, you did three singles. What's the difference between doing three singles and a set of three when you took a minute between each rep. I love that community. It could be your strategy. It could be like, hey, for this five week block, this is all my training, especially for your compound movements. If you're going to go to start doing some of the smaller movements, maybe you give up on that.
Andy Galpin: It could also just be something you do for your one primary exercise for the day. So do that thing that is the most important first and just do it for that one and then the rest of them. You can kind of ditch it if you need to save a little bit of that time. It can also be something you do by feel. So you're two reps in and you go, guy like, I'm not feeling like Poppy here. Like re racket. Catch my breath for a quick second and do it so it doesn't have to be ultra planned. I guess what I'm doing is I'm giving you an excuse to make sure you're super fresh for every rep it matters. The last one I want to talk about here is what's called dynamic variable resistance. So dynamic variable resistance is fixing the problem we have with what's called the human strength curve. So, theory of constraints. Again, you are only as strong as you are in your weakest point of the movement. So depending on the movement you do, this happens at a different range of motion. Well, the deadlift is the easiest example. |
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] | {
"chunkTitle": "Cluster Sets",
"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_28767&chunkSid=chunk_57141"
} | Andy Galpin: So two more, little more advanced techniques that I want to throw out there, and one of them is called cluster sets. So cluster sets are there's a bunch of ways to do it, but imagine taking a mini break in between every single repetition. So say you're going to do five repetitions in a row. What you're actually going to do is do one repetition, set it down, pause for five to 10 seconds and then do the next one pause, do the next one, pause, pause, pause, pause, pause. So you can imagine doing like a squat and you're going to go down, explode up, you're going to stand there, you're going to rack it out. You're going to kind of like shake back out, catch your breath, walk back in, do another one, rack it out, and you're going to repeat that until you've executed your three or four or five repetitions. And then you take your three to five minute break before your next set.
Andy Galpin: That is an incredibly effective way for both strength, power, and actually even hypertrophy because you can keep the quality, the force output, the power output very, very, very high because you're getting these little mini breaks. Andy you're not getting fatigue setting in. By the time you hit your, say, third or fourth or fifth repetition in that set, after repetition one, you start to see very small, subtle reductions in power output because you start to see a little bit of fatigue. You take those five to 10 seconds off, even up to 20 seconds, you can actually do it. You don't see any drop in force output over the course of the five. And so what you really have done is you've gotten five in this example, first repetitions, which is the way that we will kind of say it, right? So all five of those had the same quality as rep number one, which is, again, as we're talking, that's the driver, Andy strength. And so that's the one we want to preserve. So it takes a little bit longer for some exercises.
Andy Galpin: It's not very good. Um, it's great for like a deadlift because you set it back down, shake it back out, regrip, hard to do with the bench. You got to re rack it back in. Andy rerack it back out. It's like kind of a pain in the ass. So there's some exercises it doesn't work well with and some that it does, but cluster sets and a lot of research on those, very effective.
Andrew Huberman: Would you recommend if somebody's doing cluster sets, that they do them for every session within that week or just this is an occasional thing, you could do. |
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"chunkTitle": "Optimal Fitness Tools",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64044&chunkSid=chunk_127119"
} | Andrew Huberman: It was simply meant as a template from which people could evaluate their own existing fitness program, perhaps modify it somewhat or a lot, or if you were interested in trying that specific fitness program, that you could do that. And we have provided a link both to that episode in the show note captions, but we've also provided a link to a table or chart that describes that foundational fitness program. It provides examples of different cardiovascular training and resistance type training sessions, and it describes some potential exercises and the rationale for those exercises and the rationale for selecting particular repetition ranges and rest between sets. All that information is available completely zero cost. You don't even need to sign up for anything, you simply go to the link that we provided in the show note captions, and there's a downloadable PDF there for you to explore.
Andrew Huberman: Now, in addition to the solo episode that I did about optimal fitness protocols, we did a six episode guest series with Dr. Andy Galpin, who is a professor of physiology at Cal State Fullerton and a world expert in all aspects of exercise and muscle physiology. That episode described a lot of the science, and in particular, science backed tools for improving everything from long distance endurance to anaerobic capacity, strength, hypertrophy speed, power recovery, nutrition supplementationbased tools, ways to develop a year long program that will ensure you ongoing progress. In that series, Dr. Andy Galpin provided an enormous amount of valuable information, such that anyone and everyone, meaning the person who's just interested in starting a fitness program or improving their existing fitness program, or the elite athlete who's interested in improving their sprint times or their jump height or their power lifting or their marathon time could clearly benefit from some or all of the protocols that he described.
Andrew Huberman: Now because that series is so extensive in terms of its depth and breadth, again providing so much value at zero cost, thanks to Dr. Andy Galpin's expertise. But at the same time, because it might be a little bit intimidating for many people out there to try and figure out which protocols to incorporate into their existing fitness regimen. I thought it would be fun and very beneficial to talk about some of the key tools that were described throughout that series that one could consider incorporating into their existing fitness routine. Now. So that's what this episode is really about. It's about the tools that I personally glean from those discussions and that I found to be of momentous value in improving both my cardiovascular fitness, my strength and hypertrophy training, my recovery, and other aspects of my overall fitness protocols. And when I say beneficial, I mean in terms of improving my cardiovascular fitness, improving my strength and hypertrophy training. And that have improved the various metrics of fitness, lifespan and health span, which include things like heart rate variability, resting heart rate, blood pressure, vo two max, as well as some of the fitness metrics that were described during that episode series with Dr. Andy Galpin, such as performance metrics.
Andrew Huberman: The ability to jump a certain distance, the ability to run a certain speed or to run a certain distance at a given speed. The ability to move weights in good form for a certain number of repetitions. Again, all of the metrics of performance and health are going to vary tremendously from person to person, depending on where you're starting, how long you've been training, and other aspects of your health. The tools described in today's episode are designed for everybody. Again, these are simple tools that you can put into your existing routine that should really move the needle forward in terms of improving your overall levels of fitness and health. |
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] | {
"chunkTitle": "Enhancing Fitness with Breathing",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64051&chunkSid=chunk_127135"
} | Andrew Huberman: The next category of tool to improve your fitness relates to breathing or respiration. Now, breathing and respiration is an enormous topic in and of itself. In fact, I did an entire episode on breathing and respiration, and this is a topic that my laboratory works on extensively as it relates to anxiety control and some other aspects of mental health, as well as to physical performance. For today's discussion, I want to just review a few tools that one can incorporate both into workouts and around workouts that can greatly enhance fitness and recovery. The first one is the type of respiration tool that you use between sets of exercise. And again, here we're talking about resistance training, but we could just as easily be talking about rest between rounds of, say, high intensity interval training. So, for instance, between bouts of sprinting on the track or the bike or the treadmill or the rower.
Andrew Huberman: A great pattern of breathing to incorporate during rest between sets is something that I've talked about before in other contexts, which is the physiological sigh. The physiological sigh is a deep inhale through the nose to maximally or near maximally inflate your lungs. And then a second, very brief inhale. And it's necessarily brief because your lungs are already pretty full to maximally inflate your lungs and to make sure that any of the little sacs, the little avioli of your lungs that have collapsed during the exercise exertion will reinflate and then a long exhale until lungs empty. So I'll demonstrate it right now, as I've done many times before. But if you haven't seen it or heard it before, it's two inhales followed by an extended exhale. And it goes like this. You'll notice that the inhales were through the nose and the exhale was through the mouth. That's the ideal way to do it for a number of reasons.
Andrew Huberman: Check out the episode that I did on respiration physiology, aka breathing, if you want more details on why that is. But two inhales through the nose and a long, extended exhale through the mouth. The so called physiological side, not named by Me but rather named by Physiologists in the 1930s, is, as far as we know, the fastest way to shift your nervous system from so called sympathetic drive to more parasympathetic drive, from a state of greater alertness to a state of greater calm. Now, the reason to do this between sets of resistance training is that the more that you can shift yourself from sympathetic drive to parasympathetic drive, that is, from alert to calm in between sets, the more energy and focus you can devote to exertion during your work sets. So one way to do this that's very convenient and very effective is to consider the last repetition of your set, a physiological PSI, which is not to say, okay, I want to be very clear, which is not to say that you should do the physiological PSI during your set. |
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"chunkTitle": "Exercise Snacks",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64050&chunkSid=chunk_127131"
} | Andrew Huberman: The next tool to improve your fitness is called exercise snacks. And as the name suggests this is a fun one and was suggested by Dr. Andy Galpin as a way to either enhance or maintain your fitness depending on how your core or foundational fitness program is going. So when I say core I don't mean your ABS, I mean whether or not you're getting your regular cardio and your regular resistance training. If you were to add one or several of these exercise snacks per week it can further improve things like vo, two, max, muscular endurance, et cetera. I'll talk about the specific snacks that you will be doing in a moment. However, as Dr. Andy Galpin also pointed out, there are times in which we happen to not be following our foundational fitness program either because work demands or family demands or we're traveling. We're simply not keeping up with our basic routine. And under those conditions exercise snacks are a terrific way to maintain the fitness that you've already built and developed and you don't lose any ground in a week, say, where you get particularly busy.
Andrew Huberman: Now exercise snacks can take on a variety of different forms, but for sake of simplicity and clarity today we're going to divide them into two major categories. The first category are exercise snacks that are going to improve or maintain your cardiovascular fitness. So your ability to run or cycle or row some distance, say twelve minutes or longer. Okay, but keep in mind these exercise snacks are very, very brief. They don't require that you do them for twelve minutes or longer. What they are going to do is either maintain or enhance the type of endurance that allows you to continue in an activity for twelve minutes or longer. The second category of exercise snack relates to muscular endurance. Muscular endurance is a very important aspect of fitness and even though some people are already training for muscular endurance, it's something that most people are not doing enough training for.
Andrew Huberman: Muscular endurance is your ability say, to maintain a wall sit or to maintain a plank or to do the maximum number of pushups that you can do in one session. The sort of drop to the floor and give me as many pushups as you possibly can type of thing or as many sit ups as you can type of thing. Muscular endurance translates to a number of other aspects of fitness and it's something that we should all be working on and again many people just don't make space for it in their regular routine. So now we have these two categories of exercise snacks. One geared toward enhancing or maintaining your cardiovascular fitness as it translates to longer duration endurance activity. So twelve minutes or longer, and then the other category is purely muscular endurance, which is essentially some bout of exercise that's going to be fairly brief, anywhere from a minute to two minutes, but certainly less than twelve minutes. |
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] | {
"chunkTitle": "Maintaining Strength",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64047&chunkSid=chunk_127127"
} | Andrew Huberman: So I already listed off a number of important documented benefits and benefits that I've certainly experienced by incorporating low repetition pure strength work into my yearly training cycle for periods of eight to twelve weeks. In addition to that, during my conversation with Dr. Andy Galpin, he said something very important for everyone to hear and understand. He said when you look at the data on aging and performance, in particular muscular performance, you see some very interesting patterns within the data. He said, for instance, that for every year after age 40, there's a 1% drop in muscle size that can be offset by resistance training, but that if you don't do resistance training, that you won't offset. And during that series, we also talked about the minimum requirement for six and probably more like ten working sets per muscle group per week in order to at least maintain muscle size, not just age 40 and beyond, but even at younger ages.
Andrew Huberman: Okay, so that's muscle size 1% decrease per year unless you do the right thing. And the right thing is get six to ten working sets per week in order to offset that decrease. And if you train properly for hypertrophy, yes, you can still increase muscle size past age 40. In addition, he said that there is a three to 5% reduction per year for every year past age 40 in strength and power. Now, that's a very important metric because what it's telling us is that the drop off in strength and power is significantly greater per each year after age 40 than is the decrease in muscle size, telling us that we have to do something to offset that decrease in strength and power. In addition, he mentioned that for every year past age 40 there is an eight to 10% decrease in speed and in explosiveness. And so if one is interested in maintaining speed of muscular movement and explosiveness of muscular movement, something that's perhaps important to a number of you, one also has to incorporate training specifically geared toward maintaining or improving speed and explosiveness.
Andrew Huberman: Now, I like many people, I'm not so interested in speed and explosiveness. I know they have their utility, but I am interested in maintaining muscle size over the course of my life, perhaps even adding some muscle to particular muscle groups. I'm also very interested in at least maintaining and ideally even gaining some strength in certain muscle groups throughout my entire lifespan. And that's not just for performance reasons. That's also because we know that maintaining or improving strength of our muscles is very important across the entire lifespan, but especially in the years spanning from 40 until death, which I think for most people fall somewhere between 50, 60, 70 or ideally out into the or hundreds, right? That's what we are all seeking is to die later in better health. And in order to do that, we have to dedicate some very specific training protocols in order to maintain or build strength. So to summarize, in addition to all the positive reasons to do dedicated strength training that I mentioned before, it's highly recommended that you do some dedicated strength training for the purposes of offsetting the age related decline in strength that occurs again three to 5% per year past age 40, which is a pretty significant decline. But the good news is, if you do the three to five protocol for, say, twelve weeks per year and then you continue to resistance train using other repetition ranges geared towards hypertrophy and strength or perhaps even muscular endurance, the good news is you'll maintain your strength and perhaps even build your strength, offsetting that natural decrease that would otherwise occur. |
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"chunkTitle": "Enhancing Fitness Tools",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64059&chunkSid=chunk_127151"
} | Andrew Huberman: And that's a really overarching theme of everything we've been discussing today, which is, yes, it's wonderful and important to have a core fitness program, something that you're really striving to do each and every week. And for me, that's three sessions of cardio, three resistance training sessions, and a day where I'm doing thermal stress training, which is just fancy language for deliberate cold and deliberate heat exposure. However real life happens travel, work, illness, family, all the sorts of things that can impinge on an exercise schedule and make it less likely that one would complete their workouts. So today we've been discussing tools to improve your fitness, which are brief, easy to incorporate, scientifically supported, and that are shown to improve the various sorts of exercise adaptations and recovery that will allow you to get the most progress from your schedule. So while the tools that we discuss today relate to breathing, they relate to nutrition, they relate to supplementation, they relate to specific set and rep patterns and cadences and rest periods, et cetera.
Andrew Huberman: All of those specific recommendations are within a larger container that I hope has become clear. Which is the best tools to improve your fitness are the tools that, of course, are going to be effective in improving your cardiovascular and strength and hypertrophy training, et cetera. Whatever it is that your goals are. But also tools that are going to make it easier and more likely that you are going to engage in your fitness program with enthusiasm, with effort, and with focus. And as with any episode of this podcast, I covered a lot of information and there are a lot of different tools that one could incorporate. By no means do you need to incorporate them all, although if you choose to, that's wonderful.
Andrew Huberman: Just even incorporating one or two of them, say incorporating this notion of the line and the exercise snacks, or adjusting your level of flexibility as to whether or not you train fasted or fed and the line, or trying a twelve week cycle of purely training for strength when you do your resistance training. But whether or not you pick one tool or all the tools, or somewhere in between, the key thing is to actually implement them. And I like to think that during today's discussion provided a number of tools, again, largely gleaned from the episode series with Dr. Andy Galpin's. And again, if you haven't seen that series that's linked in the show, note captions, those episodes are long, there are six of them, but they are a wealth of information of every aspect of fitness. During today's episode, we're really just talking about the things that you can and I do believe should bring to your existing fitness program that can really make a positive difference without a lot of effort. |
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"chunkTitle": "Enhancing Workouts",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64057&chunkSid=chunk_127147"
} | Andrew Huberman: The reason I mentioned Rodio Rosa in this episode is that I realized that while some people might not yet be supplementing omega three S, they might not be supplementing creatine. There are many of you who are already doing those things, and you're looking for additional tools to give you an edge. So again, the rodeola rosa would not fall into the category of foundational supplements. Certainly get your nutrition right, get your sleep right, get your sunlight, all the basics first, please, before even thinking about any supplements. However, once you get into the category of supplements that can enhance fitness, rodeo rosa does seem to have some good research to support it in the context of lots of different forms of high intensity exercise.
Andrew Huberman: Now, I can't tell you whether or not it's purely subjective or whether or not it's objective and subjective, but my experience has been that when I take rodiola rosa, I definitely notice that I can exert myself harder without feeling like I'm bringing myself to the brink of fatigue, either during the exertion or afterwards. In other words, I feel like I can do more work without feeling so exhausted, and I feel as if I'm recovering from my workouts more quickly, in particular across the day after my workouts. In fact, if I had to cite one specific subjective effect that I've experienced from taking Rodeola Rosa before very high intensity workouts, is that prior to taking it, I would often find that three or 4 hours after the workout, having eaten a good meal, taken a shower, et cetera, and I was tired, I'd have a real dip in energy. But now I notice I have a lot of energy throughout the day, even after these very high intensity sessions in the early part of the day. And frankly, I haven't changed anything else about my supplementation or my nutrition, at least nothing major. So I personally am going to continue to take rodiola rosa before these high intensity workouts. So for me, that's about two or three times per week.
Andrew Huberman: However, if I forgot to take rodiola rosa before a workout, I have no reason to think that that workout would go much worse. This is a supplement that is designed to sort of give you an edge, to be able to exert more focus and intensity during your workouts with less perceived exertion and to enhance your recovery. The typical dosage of rodrilla rosa that you'll find in most supplements is 100 to 200 milligrams. And of course, anytime you're going to take a new supplement, you would be wise to figure out the lowest effective dose from that supplement. That's just logic, right? Why spend more money taking more of something that you don't need more of if you could get away with taking less of it? And it's just as effective, maybe even more effective. So I typically will take 100 to 200 milligrams of Rodolo rosa about ten to 20 minutes before a workout.
Andrew Huberman: However, I've taken as little as 100 milligrams on a consistent basis, and frankly, I don't really experience much difference whether I take 100 milligrams or I take 200 milligrams before a workout. So lately, I've just defaulted to taking 100 milligrams of rodeo or rosa before any high intensity workout. |
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"chunkTitle": "Enhancing Fitness with Rodiola Rosa",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64057&chunkSid=chunk_127146"
} | Andrew Huberman: The next supplementation based tool for enhancing your fitness is rodiola Rosa. Now, this very esoteric sounding supplement is one that I learned about both from Dr. Lane Norton when he was a guest on this podcast, expert in nutrition and frankly, training as it relates to resistance training, and from Dr. Andy Galpin. rodiola Rosa is a supplement that's gaining increasing attention because it is what's called a cortisol modulator. It does not necessarily suppress cortisol. It does not increase cortisol. It's a cortisol modulator. And frankly, the mechanism by which rodiola Rosea modulates cortisol is still under investigation. I hope to do an episode about it in the future, or at least make it part of an episode, because the hypothesized mechanism that's starting to emerge is really interesting as it relates to neurons in the brain that control the stress response and glands in the body, like the adrenals that control the stress response. And that secrete cortisol.
Andrew Huberman: Regardless, there's a growing body of research that has explored rodiolo rosa supplementationbased tools. One's, subjective perception of fatigue or output during high intensity training of various kinds, both resistance training as well as running and endurance type training. So I started taking rodiola rosa about six months ago in response to conversations that I had, again with Dr. Lee Norton and with Dr. Andy Galpin. And it's a supplement that I take before high intensity workouts. So I don't take it before a run because frankly, my runs either very long and slow or they're very brief, like a high intensity interval training session. And I find those to be pretty easy to recover from, even though they are very intense. I might take a rodeola rosa supplement before doing a 30 minutes hill run. That's very intense. But typically I only take it about ten to 15 minutes before any sort of high intensity resistance training session, in particular my leg day, which falls on day two of my exercise protocol, or the torso day, or the small body parts day. Again, here I'm referencing the way that I train across the week, and you can find that training protocol as a downloadable, completely zero cost PDF if you like. But I realize other people are using different body part splits and different combinations of resistance training and endurance training. |
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"chunkTitle": "Maximize Performance",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64049&chunkSid=chunk_127130"
} | Andrew Huberman: In round one, you are going to take two minutes. So you'll need to set a timer for two minutes and you're going to go the maximum distance that you can in that two minutes. So run the maximum distance that you can for two minutes or cycle the maximum distance that you can for two minutes or verse a climber the maximum distance that you can for two minutes. Whatever you select, you're going to do that as far and as fast as you can for the duration of two minutes. So depending on the movement. And depending on your level of fitness, that distance might be 400 meters, 600 meters, 800 meters, et cetera. Whatever distance you travel in that two minutes, you are going to mark that distance down in your mind or in your phone or on a piece of paper, and then you're going to rest two minutes. So two minutes of work, then rest two minutes.
Andrew Huberman: Then in round two, you're going to go the same distance that you did in round one and you're going to take as much time as you need to do that distance as fast as you can. So if you went 600 meters in two minutes for round one, in round two, you're going to go 600 meters and it's going to take you however long it takes you. Chances are, if you really did the best you could in round one, you were at maximum output for the first two minutes. That in round two, it's going to take you longer than two minutes to travel that equivalent distance. However, there is the possibility that it will take you less time, but for most people, it's going to take you more time. So staying with this example of 600 meters, in two minutes, on round one, in round two, you're going to go 600 meters. Let's say it takes you two minutes and 30 seconds. You then are going to mark down how long round two took you. So in this case, the example is two minutes and 30 seconds. Then you're going to rest another two minutes. And then in round three, you're going to go all out again as fast and as safely as you can for the same duration that you did in round two. And your goal is to go at least as far as you went in round one. And if there's still time left, you're going to continue to go all out again as fast as you safely can until the entire duration is completed. So it's really just three rounds with two rest periods in between round one and round three. And then I highly recommend that after round three, that you do some sort of dedicated cooldown, so instead of just flopping onto the bench or the floor or the lawn, that you walk around slowly until you recover your breathing.
Andrew Huberman: The reason I like the sugar cane as a tool that one implements once every, say, two to four weeks as a replacement for one's typical high intensity interval training is several fold. First of all, if you provide the right intensity in round one and round two and round three, it is sure to elevate your heart rate substantially and in doing so, improve your V O two max, which is correlated with all sorts of important metrics related to health, span, performance and lifespan. Second of all, it gamifies things a little bit. It pits you against yourself in the sense that if you go out at maximum speed again, performing a movement that you can safely perform at maximum speed in round one, well then you have something to compete against in round two and round three and that makes the high intensity interval training, first of all very intense. But also it makes it kind of fun in a way that lets you forget just how painful the whole thing is. |
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] | {
"chunkTitle": "Optimal Gut Health",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64048&chunkSid=chunk_127128"
} | Andrew Huberman: I'd like to take a quick break and acknowledge one of our sponsors, athletic greens. Athletic greens, now called AG one, is a vitamin mineral probiotic drink that covers all of your foundational nutritional needs. I've been taking athletic greens since 2012, so I'm delighted that they're sponsoring the podcast. The reason I started taking athletic greens, and the reason I still take athletic greens once or usually twice a day, is that it gets to be the probiotics that I need for gut health. Our gut is very important. It's populated by gut microbiota that communicate with the brain, the immune system, and basically all the biological systems of our body to strongly impact our immediate and long term health. And those probiotics and athletic greens are optimal and vital for microbiotic health. In addition, Athletic Greens contains a number of adaptogens, vitamins and minerals that make sure that all of my foundational nutritional needs are met. And it tastes great.
Andrew Huberman: If you'd like to try athletic greens, you can go to Athleticgreens.com Huberman and they'll give you five free travel packs that make it really easy to mix up athletic greens while you're on the road, in the car, on the plane, et cetera, and they'll give you a year supply of vitamin D, three K two. Again, that's athletic greens huberman to get the five free travel packs and the year supply of vitamin D, three K two. |
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] | {
"chunkTitle": "Enhancing Focus",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64053&chunkSid=chunk_127139"
} | Andrew Huberman: The next tools to improve your fitness are psychological tools, and they're really geared toward enhancing your focus during your workout and separating or segmenting your workouts from the other parts of your day. Now, of course, workouts are naturally segmented from the other parts of your day, unless you're running around all day long or you're lifting weights or other heavy objects all day long. But one of the more attractive tools that was presented during the series with Dr. Galpin that I adopted and found to be really effective is this concept of the line. The line is this concept that you have a physical location, say at the entrance to a gym or at the start of your run or your bike, or maybe it's around the stationary exercise device that you use for which once you cross that line, you are all about business. Okay? You're not socializing, or at least not too much. You don't want to be rude to people, but you're really focused on your workout. So this is especially effective on days when you're a little bit distracted or you didn't sleep that well the night before or maybe you got something going on in mind or you're in an argument or you're excited about something else. But if you care about your fitness, which I hope everyone does, and your goal during any workout is to stimulate a particular type of physiological adaptation, strength, hypertrophy, long distance endurance, et cetera. And you also don't want to get injured so that you can continue to train for your entire life as regularly as possible.
Andrew Huberman: The concept of the line is fantastic because what it does is it forces you to compartmentalize the portion of your life that comes before the workout and after the workout and also to really enjoy your workouts. This is something that's not often discussed, but nowadays with the advent of smartphones, there's a lot of infiltration of other types of communication and information while one is supposed to be exercising. And so our life has become far less compartmentalized than it used to be before the advent of smartphones. Now, of course, smartphones are wonderful. They provide all sorts of wonderful tools and benefits and of course I use one and I'll talk about how to incorporate the smartphone in a very specific way to enhance your workouts in just a moment. But the idea of a line is you pick a location, it can change each workout, but ideally it would be at the threshold of where the physical location to the workout begins. And once you cross that line, you are all business. |
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] | {
"chunkTitle": "Personalized Nutrition Insights",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64052&chunkSid=chunk_127138"
} | Andrew Huberman: I'd like to take a quick break and acknowledge our sponsor, Inside Tracker. Inside Tracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you meet your health goals. I'm a big believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long term health can only be analyzed from a quality blood test. However, with a lot of blood tests out there, you get information back about blood, lipids, about hormones and so on, but you don't know what to do with that information. With Inside Tracker, they have a personalized platform that makes it very easy to understand your data, that is, to understand what those lipids, what those hormone levels, et cetera mean, and behavioral supplement, nutrition and other protocols to adjust those numbers to bring them into the ranges that are ideal for your immediate and long term health.
Andrew Huberman: Inside Tracker's ultimate plan now includes measures of both Apob and of insulin, which are key indicators of cardiovascular health and energy regulation. If you'd like to try Inside Tracker, you can visit Insidetracker.com Huberman to get 20% off any of Inside Tracker's plans. Again, that's Insidetracker.com Huberman to get 20% off. |
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"chunkTitle": "Optimal Fitness Program",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64044&chunkSid=chunk_127118"
} | Andrew Huberman: In general, zone two cardio is the sort that you can do while purely nasal breathing, unless you need to talk, of course, it's perfectly fine to talk while doing zone two cardio. And again, the scientific research tells us that we should all be getting at least 150 minutes and probably more like 200 minutes of zone two cardio per week. Now, in addition to that, a foundational or optimal fitness program for most people is going to include anywhere from two to four cardiovascular training sessions that are separate, that's right, separate from the zone two cardio, as well as two to four resistance or strength training, sometimes also aimed at hypertrophy or muscle growth training sessions. Now, we have to acknowledge that most people are probably not going to hit the upper threshold of all of those three things.
Andrew Huberman: Most people simply do not have the time and or discipline to get 200 minutes of zone two cardio per week plus four resistance training sessions, plus four cardiovascular training sessions that are separate from the zone two cardio. As a consequence, the optimal fitness program that I described in that episode, and by the way, it's the program that I've essentially followed for the last 30 years or more, includes three cardiovascular training sessions. So one longer duration, sort of typical endurance type training. This would be a long, slow jog or a long hike one day per week, as well as a shorter cardiovascular training session of about 25 to 30 minutes. Moving a bit faster, getting the heart rate up a bit. More breathing a little bit harder, as well as one very short cardiovascular training session that would fall under the category of high intensity interval training.
Andrew Huberman: Things like sprints, which don't necessarily have to be done running, could be done on a rower, could be done on a bike, et cetera. So three cardiovascular training sessions as well as three resistance training sessions. I want to acknowledge that resistance training can be done with body weight, can be done with weights, with machines. I talked about the differing virtues of one approach versus another, but nonetheless, three resistance training sessions, one focusing specifically on leg training, one focused specifically on torso training, that's right, chest, shoulders and back altogether, as well as some neck training for important reasons that were mentioned in that episode. And then a third session that was aimed at somewhat smaller body parts, biceps, triceps, calves, and some other small body parts that tend to be neglected and that are important to train if one wants to encourage muscular balance, both aesthetically and structurally, to avoid injury and have excellent posture. So those were the core elements of that foundational fitness program. And I mentioned then, and I'll mention again now, that that program is not a mandate, it is not an absolute requirement for anyone to follow. |
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"chunkTitle": "Improving Fitness",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64044&chunkSid=chunk_127117"
} | Andrew Huberman: Let's talk about tools to improve your fitness. Before we do that, however, I just want to briefly remind everybody what constitutes a core or a foundational fitness program. Now, what I'm about to describe is not for the athlete that's trying to just improve one aspect of fitness or sports performance. So, for instance, if you are a power lifter and your main goal is to move more weight on the core powerlifting movements, or if you are somebody training for a marathon, it's likely that your core fitness program will differ substantially from what I'm about to describe. However, the vast majority of you are almost certainly trying to have some level of cardiovascular fitness. So the ability perhaps to run a mile or more certainly to be able to walk up a flight of stairs without getting winded, you almost certainly want some degree of strength, the ability to perhaps pick up a heavy load of groceries and carry it in one arm as you carry something else in the other arm.
Andrew Huberman: You want the ability to help move furniture. You want the ability certainly to not injure yourself when performing daily tasks. And perhaps you also want to be able to go out and play a pickup game of basketball or soccer or to go out on a long hike with the family without feeling so sore that you have to rest in bed the next day. An optimal fitness program of the sort that was covered in the optimal fitness protocols episode that I did is therefore one that checks off the major boxes that science tells us are important for health span and for lifespan, and that can also help us improve various aspects of performance and improve various aspects of aesthetics, whether it's fat loss or muscle growth. If we choose. So, without going into that program in a lot of detail, the core elements of it are that it include at least 150 minutes and ideally more like 200 minutes per week of so called zone two cardio. I'll talk a little bit more about zone two cardio a little bit later in the episode. But zone two cardio is for those of you that don't know the type of cardiovascular exercise that you can do while maintaining a conversation without getting winded, but that if you were to push a little bit harder that you would find it hard to complete your sentences. |
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"chunkTitle": "Efficient Cardiovascular Training",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64049&chunkSid=chunk_127129"
} | Andrew Huberman: The next tool I'm about to describe relates to your cardiovascular training and it's a tool that can greatly improve your cardiovascular fitness with a limited amount of time commitment. But that is not to say it is easy. What I'm referring to is the so called sugar cane. If you listen to the series with Dr. Andy Galpin, you may recall our discussion about the sugar cane, which is so named after our friend and expert trainer Kenny Cain. And it is a very efficient, yet somewhat brutal way to increase your cardiovascular output. So the sugar cane is the type of protocol that you would incorporate once in the period of a week, but certainly not every week. It's the kind of thing that you might throw in once every two weeks or once every four weeks. As a replacement for your other high intensity interval training, the sugar cane involves selecting some form of exercise that you can do at high intensity safely. That, of course, will differ between individuals.
Andrew Huberman: For some of you, it will be a stationary bike, for others of you, it will be a road bike, for others of you, it will be running, and for others of you, it will be rowing. The exact form of exercise is not important. What is important is that you can generate a lot of intensity. So you're going to be doing some sprint like work, although not all out sprints, except on the final round. I'll explain where all this is going in a moment, but again, you need to select a movement that you can do without injuring yourself while still performing a movement at high intensity. So for me, that would be running, for you, it might be something else. The sugar cane is pretty straightforward in structure. It involves three rounds, after a brief warm up, of course. So you're going to do three to five minutes of jogging or jumping jacks or skipping rope, something to get your core body temperature up so that you're prepared to do the high intensity work. And then there are only three rounds of high intensity work and they go as the following. |
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"chunkTitle": "Strength Training Benefits",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64046&chunkSid=chunk_127122"
} | Andrew Huberman: The second tool that I've incorporated into my fitness regimen and that I believe can be of great benefit to frankly everybody, is to start including low repetition, pure strength work. Now some of you may already be doing low repetition, pure strength work, but I believe that most people don't. Most people who do resistance training are using either machines or free weights or some combination of those, or perhaps are using body weight. And they tend to focus on repetition ranges from about five and usually more like six repetitions out to about ten and perhaps 15 repetitions. Now of course, doing resistance training in repetition ranges of five to 15 reps per set, provided it's done at sufficient intensity. So either to failure or close to failure, of course, in good form is tremendously beneficial. It can help build strength, it can enhance hypertrophy. There is tremendous value to training in those repetition ranges. But when I sat down with Dr. Andy Galpin to discuss resistance training specifically, he made it very clear that at least for some portion of one's yearly training cycle so perhaps eight weeks or ten weeks, or in the case that I adopted, twelve weeks, there is tremendous benefit to training in the three to five repetition range, and maybe even lower. So the second tool of training specifically for strength in this three to five repetition range is something that I started to incorporate after I sat down to record that series. And I'll just tell you a few of the benefits that I've experienced and then I'll tell you the specific protocol that makes it very easy to do this.
Andrew Huberman: The most obvious benefit to me was that I got much stronger and that that strength persisted. Such that when I went back to using higher repetition ranges. So typically I trained with weights or machines in the six to ten repetition range, sometimes a little higher, sometimes a little lower. But never before had I specifically trained in the three to five repetition range exclusively for a period of ten to twelve weeks. And when I did that I of course gained strength. But that strength stayed with me such that when I returned to higher repetition ranges I could use more weight in good form. And that, of course, enhanced strength and hypertrophy further. In addition, there was another effect that was at least to me, very unexpected, which was that my cardiovascular training improved significantly. Now why would this be? Because typically a three to five repetition set does not elevate the heart rate for long enough that you would consider it cardiovascular training. And of course the rest periods between those sets is pretty long as well. So even if heart rate goes up during those heavy sets, it's going to go down during those long three to five minute rest periods between those sets. But what I noticed was that my overall posture and my ability to maintain cardiovascular output while using good running form or good rowing form was also vastly improved. And the logical interpretation of why that would be is simply that the muscles got stronger and those same muscles are being incorporated into the cardiovascular, let's call it endurance work that I'm doing on other days. And therefore I can carry out those cardiovascular training sessions in better form for longer periods of time. |
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"chunkTitle": "Enjoying Hard Training",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64053&chunkSid=chunk_127140"
} | Andrew Huberman: You are taking care of business. Which is not to say that you can't enjoy your workouts, in fact, you absolutely should. One of the best pieces of advice that I ever got about fitness was given to me when I was a teenager and I started lifting weights. And the person who was teaching me how to do that said, one of the best things that you can do and you absolutely should do for your fitness now and forever is to learn to enjoy training hard. And that really stuck with me. I really do enjoy training hard, but that was something that I learned how to do over time. I took on the mentality that I'm here by choice. I'm here for my own good and my own fitness to enhance my life. So I'm going to enjoy training hard, I'm going to enjoy training effectively. And of course, there are days when I train a little less hard where I back off quite a bit. I even take rest periods of a week every once in a while.
Andrew Huberman: Every, say twelve to 16 weeks, I'll take a week off and just do some activities like hiking and things of that sort. I talked to all about extended layoffs, meaning a layoff of more than two days during the episode that I did by myself, which is the foundational Fitness protocol episode. But in any case, learning to train hard and enjoy training hard and really making the workout something that is separate from the rest of your life is one of the most gratifying things that you can do to enhance. Your overall fitness because it really teaches you how to designate your mind and your body toward this one specific set of goals while you are there and to really enjoy the process. Because fitness can be a truly enjoyable process even when you are exerting yourself especially hard. And for you masochists out there, it can be especially because you're training hard that it feels so good.
Andrew Huberman: In any event, the key is to set some sort of boundary and know that when you cross into that boundary, you're training and when you cross out of that boundary, you're done training, which also lends itself to more adequate recovery. And the decompression type breathing exercises that we talked about before. I'm not going to tell you whether or not you need to do the down regulation breathing at the end of your workout within the line or after you cross the line. That's up to you. I don't think one needs to get that specific. |
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"chunkTitle": "Efficient Strength Training",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64046&chunkSid=chunk_127124"
} | Andrew Huberman: The three by five protocol is very straightforward. It involves doing three to five exercises per workout. Okay? So if it's a workout for legs, it's three to five exercises. If it's a workout for some upper body muscle, it's three to five exercises. Three to five exercises for three to five sets per exercise, three to five repetitions per set, and three to five minutes of rest between each set. In addition, he emphasized that one can do those workouts three to five times per week. Although I'm going to put in asterisks next to that last statement, because I found that I couldn't do the three by five protocol, say, for legs, specifically three to five times per week. I realize that might be possible for some people, but I'm somebody who like. Many of you out there either doesn't have the time or doesn't have the recovery capacity to train my legs three to five times per week.
Andrew Huberman: Even though I acknowledge that there are probably ways to do that that would still allow me to recover, it just simply starts to impede into other areas of training. It starts to impede other areas of life, like work and family and sleep and all the rest. So what I did, and what I'm suggesting you try, is for any existing resistance training that you're doing to take a period of eight or ten or ideally twelve weeks, and do the vast majority, if not all of that resistance training in the lower repetition range. That's designed specifically to induce strength adaptations and to not pay attention to whether or not you're hitting that same muscle group three to five times per week. Rather, if you train your legs once or twice per week to simply do all of the work for your legs in that three to five repetition range, if you train an upper body muscle or muscle groups, chest, shoulders, back once per week or twice per week, to just stay within that three to five repetition range.
Andrew Huberman: For those work sets, right warm ups can include a few more reps. And then to adhere to this, three to five exercises, three to five sets per exercise, three to five repetitions per set, and three to five minutes between sets. Now, the one exception to this that I incorporated was that for very small muscle groups, so for instance, the rear deltoids, or for neck work, or for calf work, to not rely purely on three to five repetitions, but maybe to work in a range of anywhere from five to eight repetitions. So still fairly low repetitions, but not so low that it restricts you to three to five repetitions. The reason for that is that I, and I think a lot of people out there, find it hard to fatigue those smaller muscle groups adequately with good form when restricting oneself to those low repetitions. However, for big compound movements like presses and squats and deadlifts and glute ham raises and things of that sort. |
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"chunkTitle": "Zone Two Cardio Benefits",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64045&chunkSid=chunk_127121"
} | Andrew Huberman: What he said was, look, if you want to schedule zone two cardio and head out for a long Sunday jog or hike, terrific. If you want to schedule zone two cardio as two or more sessions on the treadmill or on the bike, great. But that he doesn't actually think of zone two cardio as exercise at all. And to that I gasped. And then I was a little bit deflated. I thought, oh great, I'm doing all this zone two cardio and you don't even consider that exercise? And then what he said was very reassuring and I think it's going to be very reassuring to all of you. He said, first of all, zone two cardio is absolutely critical to our health for a number of reasons that I already mentioned. But in addition to that, zone two cardio does not impede and in fact can enhance our other aspects of fitness. So, for example, our strength training, our hypertrophy training, or any type of speed work or other types of cardiovascular training one might do. And that the best way to get zone two cardio is, okay, if you want to schedule it, schedule it as a session. But that to simply increase the amount of walking, and in particular walking at a rapid pace that one does, and to increase the total amount of movement that one's getting throughout the week. So taking groceries in and out of the grocery store, running around with the kids, taking a walk with a coworker while having a work discussion, taking your calls for work while pacing in the office or going outside.
Andrew Huberman: What he impressed on me is that zone two cardio can be meshed throughout the daily activities that I and everybody else generally have to do. And this was of great relief to me because I, as many of you are, am extremely busy. I don't have time to schedule in more cardio per week. Or at least I don't see the way I could do that without reducing the amount of sleep that I'm getting or without reducing the amount of social connection that I'm getting with family and friends, both of which are extremely important to our mental health and physical health. So the basic tool here is, yes, get 200 minutes per week minimum of zone two cardio. And notice I said 200 minutes, not 150 minutes to 200 minutes. I'm going to set the higher threshold of 200 minutes per week minimum of zone two cardio. But that you don't need to schedule that as time on the treadmill if you want to, great. But what was communicated to me from Dr. Andy Galpin is that zone two cardio is immensely beneficial.
Andrew Huberman: It's not going to impede and in fact it's going to improve other aspects of fitness and that it does not have to impede and it in fact can improve other aspects of our daily life, like our ability to engage socially, our ability to have a great output at work in whatever type of work you do. So the message is very simple, get 200 minutes or more of zone two cardio per week. And the message is also a very reassuring one, which is that that zone two cardio can be spread throughout your daily activities and that if you're doing enough of it, you probably don't even have to count the total amount of zone two cardio that you're getting. If you simply make the effort to move around a lot more during your daily activities and to mesh that zone two cardio with your daily activities, you're going to hit that threshold of 200 minutes per week, minimum. Now that's a great message for me because I'm already doing the three resistance training workouts per week. I'm doing what?
Andrew Huberman: Now I can just call the two other cardiovascular training workouts per week because now I don't even count that long Sunday jog or Sunday hike as exercise. I just consider that movement out of doors on the weekend. And in doing so it's also allowed me to really enjoy that a lot more. There's something about considering something, a fitness training program that shifts it from just recreation and enjoying life to training. And I of course love training. I love training in the gym and I love training out ofdoors, I love running, I love lifting weights, I love all sorts of physical training. I know many people do, I know many people don't. But if one looks at zone two cardio as just part of their daily life, you're far more likely to get that zone two cardio in and all the benefits that come with it. And you're also opening up time for work, for social engagements and to do and pay attention to other aspects of fitness, which is what we're going to talk about next. |
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"chunkTitle": "Efficient Fitness",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64054&chunkSid=chunk_127142"
} | Andrew Huberman: To the point where focus during sets becomes harder to achieve at the beginning of a set. Because in between sets I was focused on a conversation, not on training. I'm a big believer in making your exercise fun, making it accessible, meaning not so expensive or geographically difficult to achieve that you don't do it, or that it starts to interfere with other areas of life. This is really important. You want fitness to be blended with the rest of your life, but you don't want it so blended with the rest of your life that the rest of your life starts to impede your efforts. Or, and this happens quite often for a lot of people, that workouts start to take an hour and a half, 2 hours, when they could easily be completed in 45 minutes to an hour if you were just more efficient with your time. And of course, you don't need me to tell you this, but smartphones can be one of the major bleeds on our focus and efficiency. In fact, it can cause you to hemorrhage focus and efficiency. So what I'm suggesting here is not throwing away your smartphone, although some people do benefit from just leaving it in the car or at home when they are training, but rather to designate podcasts, books, music playlists for that particular workout and to just stick to those for the duration of your workout. And once you cross into the line, that's what you're listening to, and only that or nothing. And of course, once you cross back over the line as you finish your workout, you can decide to continue to listen to the podcast or continue to listen to the audiobook or to the music.
Andrew Huberman: That's up to you. Although I highly recommend that you do incorporate that down regulation period of three to five minutes minimum. The last category of tools to improve your fitness come from the discussions about nutrition and supplementation and recovery in the series with Dr. Andy Galpin. Now, the list of tools I'm about to describe is not exhaustive, meaning it doesn't even begin to come close to the total number of tools that one could glean from the discussion about nutrition and supplementationbased tools I had with Dr. Andy Galpin on this podcast. But they are the major ones that are definitely worth knowing, and those include supplementing with omega three fatty acids. |
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"chunkTitle": "Fasted or Fed?",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64058&chunkSid=chunk_127150"
} | Andrew Huberman: I would consider myself one of those people. You may be somebody in that category as well or you might be somebody who really feels as if you run best, you resistance train best when you've eaten, say, 90 minutes or a couple of hours before you do that. There are basically no specific rules as it relates to whether or not you train fasted or train fed except what you can handle in terms of gastric distress. So you'll want to make food choices according to that and try and avoid of course gastric distress. But basically the change that I've made is if I wake up and I'm hungry, I'll eat a small meal or if I want to work out in the afternoon or I have to work out in the afternoon and I have lunch at, say, twelve or 1230 or 11:00 A.m, and the only opportunity that I have to train is 01:00 P.m or even 1230, I will go ahead and train. And that's a new thing for me. Typically I try to keep my meals at least three to 4 hours prior to any training bout. And of course if you're sleeping all night you're not eating and then if you wake up and you don't eat and you train in the morning, that's certainly longer than three or 4 hours unless you're sleeping very, very little, frankly. So essentially what I'm saying is figure out what works best for you.
Andrew Huberman: Do you prefer to train fasted or Fed? For some of you you might prefer fasted before cardio and Fed before resistance training. For some of you it might be fasted is always best. Again, I put myself in that category. For some of you it might be Fed is always best. Again, this is highly individual and that's another point that I'm trying to make here, which is Dr. Galpin really impressed upon me that there is no hard and fast rule about training fasted or fed. And this is the second point that having some flexibility in whether or not you can train fasted or fed allows you to incorporate your fitness training sessions more readily into a shifting schedule. |
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"chunkTitle": "Breathing Techniques",
"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_28761&chunkSid=chunk_57122"
} | Andrew Huberman: This is very helpful, I'm going to work on it. But can we say that an effective way to start off in terms of creatine during repetitions would be to take a gulp of air during the lowering phase, the eccentric phase, and then to exhale during the concentric exertion phase. I asked that because that's what I've been doing for a while and it makes me feel safe. I don't know if I am. Andy it allows me to exhale as I exert the hardest portion of the exercise. And perhaps I also borrowed that from martial arts, where one tendons most often is trained to exhale on the strike.
Andy Galpin: If you're going to be doing again, the number of repetitions can be completed without a breath. A lot of times you're better off saving that exhalation until you complete.
Andrew Huberman: Well, but you don't have to. But for a reasonably heavy set of hack squats or even leg extensions, and given that I already can't leg extension my body weight, maybe we establish maybe this is why the idea of holding my breath for an entire compound set. So again, I'm bringing to mind where is my insurance card, who's going to drive me to the hospital, this kind of thing. In all seriousness, what if I want to breathe during the set?
Andy Galpin: Yeah, so I'll clarify, I'm generally meaning if you're doing like a one rep max or something like that.
Andrew Huberman: Okay, so certainly I could hold my breath for a one repetition maximum, maybe.
Andy Galpin: Like a double or something like that, depending on what you're doing, like maybe Aaaa bench press, you can probably do three and get away with it. A squat. It gets harder deadlift. So it kind of depends on the exercise. You want to take that breath, though, prior to the eccentric portion, not during. So creatine, lower creatine in lock. We're set. And now start our movement pattern. Wherever it's going to be exhaling on the concentric portion during it is fine. It's no problem, especially if you're not extremely heavy.
Andrew Huberman: Andy, what are your thoughts on grunting and screaming?
Andy Galpin: Yeah, fine, I don't care.
Andrew Huberman: I don't tend to do that. I'm occasionally known to squeal or whimper, but I do, that matches your personal. But I do it very quietly.
Andy Galpin: I think of you and I think squeal whimper absolutely. Thanks. If you're going to be doing multiple repetitions, what we actually do for the NFL Combine is we teach them a very specific Excel strategy. So there's one test that they do, which is they bench press £225 for as many reps as possible. A lot of these people will get 25 to 40 repetitions. So we have a very specific breathing pattern. It would be something like if we think that they're going to do around 25 reps, say, that's like our goal. We might say, okay, do the first ten without a breath and then exhale, reset, and then do five breath. And then you might do five breath, three breath, two breath, and then one breath per rep until we can't get anymore. So we'll have very specific strategies for them. So what I would say is think about how many you're going to complete and then breathe according to that. And it tends to increase in frequency as the number gets closer to failure, because you're going to want that error a little bit, but you just want to make sure that when you're breathing back in, you're in a safe spot. So you don't want to be catching that rebreath when the weight's on you.
Andy Galpin: You want to be in a locked out position or away from you or when you're standing. So it tends to be like at the end of the exercise, not in the middle of it, which is going to be a recipe for problems. If you take your breath, then one. |
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] | {
"chunkTitle": "Misleading Headlines",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29175&chunkSid=chunk_57998"
} | Peter Attia: Biggest pet peeves is and my team knows this because sometimes they'll occasionally they'll do this and I'll have to remind them. You Peter, talk about a relative risk change without an absolute risk accommodating. It right? So what does that look like? So the relative risk increase of breast cancer in the estrogen plus MPA group versus the placebo was 25 27%, and that became the only headline, HRT increases Risk of Breast Cancer by 27%. Now, I don't think that's true at all today, but let's even look at the data. What was the arr? What was the absolute risk increase? It was a difference between five cases per 1004 cases per thousand. So the Arr was 0.1%, one case in a thousand. And it's true, going from four in a thousand to five in a thousand is a 25% increase, but it's a completely inappropriate context.
Andrew Huberman: I agree, and I feel like headlines of that sort, which have come up recently around various dietary interventions, we won't go there, at least for the time being, are nothing short of criminal because they really distort people's thinking. But also they steer the course of science and medicine for, as you pointed out, for decades, if not longer, and they can really take us off our health track in serious ways.
Peter Attia: So I'll bring this meandering to a close. Which is to say, even though I could spend the next hour talking about all of the ways in which this study was flawed and all of the very unethical things that were done by a number of the investigators, who went out of their way to mask the truth of this study from the world. I'll tell a woman today we're going to start you on this. When you're going through menopause, we're using bioidentical hormones. And if your upper bound risk of breast cancer is one case in 1000, you should at least weigh that against all of the other benefits which I'll talk about. Now, there's something else I want to say, because a moment ago I alluded to the fact that I think the MPA might have been the biggest issue in that study. So there were two findings in that study that were negative. One was the small increase in the risk of heart disease and the small increase in the risk of breast cancer. But consider the other group we forgot about, the group that didn't have a uterus because remember, those women got estrogen only versus placebo.
Peter Attia: What was the difference in breast cancer there? Well, this is interesting because it didn't reach statistical significance, but its p value was zero six or zero seven. So it came very close, but it was in the opposite direction. It was a 24% risk reduction, about one in 1000 as well. So when you had estrogen plus MPA, you had barely statistically significant. The p value was zero five. So it just hit statistical significance, one in a thousand cases for breast cancer, and then you had one in a thousand cases, but p value of zero seven for reduction of risk of breast cancer, which to me suggests that the MPA, the synthetic progesterone, was playing more of a role than anything else. The second thing I point out is oral estrogen, which we no longer use, does increase coagulability. It does increase the ability of the blood to clot a little bit. And when we look at the more recent data on HRT using topical estrogen or patches of estrogen, we don't see that at all. In fact, we see the opposite now. So now we see the risk of heart disease going down in women with estradiol.
Andrew Huberman: And some women will be arriving to those treatments with mutations and things like factor five, litin and other clotting factors. Is it appropriate to say that everyone, both male and female, should know whether or not they. Have mutant forms of factor five Lidin.
Peter Attia: We don't typically test people for factor five. My wife actually has it, but we didn't learn it until she had help syndrome giving birth to our first daughter. But we kind of look for more family history, reason to be testing, things like that. We take a pretty detailed family history, so we'll kind of look for clotting issues there.
Andrew Huberman: So your reflex nowadays is to put women on these topical estrogen to basically have the discussion. |
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"chunkTitle": "Hormone Replacement Therapy",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29175&chunkSid=chunk_57997"
} | Andrew Huberman: A lot or at least when they urinate, it seems like a large volume of urine from what I've observed.
Peter Attia: You have a lot of experience with this?
Andrew Huberman: No, but my sister rode horses for a little while. My high school girlfriend had a horse, and that thing, I mean, the peas were legendary. Male horse.
Peter Attia: Yeah, the conjugated equine estrogen is the estrogen that's collected from female horses. And then it says synthetic progesterone. And I said to the person, I said, well, why didn't you use what we use today, which is bioidentical estrogen and progesterone? Like today when we put women on estrogen, it's an FDA product called the Vivel Dot. So it's a patch that you just put on and it's estradiol, but it's bioidentical estradiol, and we use what's called micronized progesterone. So bioidentical progesterone. And she said, well, at the time we just wanted to test what was currently being used. And I said, totally makes sense. But again, now you have four considerations that you have to keep in mind. Okay? So despite those four considerations, and I'm going to make a case for you why? I think the MPA created a real problem in that study, the synthetic progesterone.
Peter Attia: When the preliminary results were first made available, but not yet peer reviewed and not yet published, there was a huge fiasco, huge press announcement about it suggesting that the women receiving the cee plus MPA in the group with the uterus had a higher incidence of breast cancer. And that basically became the headline that never went away, though it turned out not to be true. Let's talk about the numbers. What was the increase in the risk of breast cancer in that group? Which gets to my one of my if you've ever listened to me on the podcast rail on something, listen, I.
Andrew Huberman: Have about 3800 pet peeves and counting. My laboratory staff know these, know a good number of them. You do not have to apologize for having many pet peeves, because as long as they have experience and data to support them, it provides one of my. |
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"chunkTitle": "Boosting Mood with Omega-3s",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64055&chunkSid=chunk_127143"
} | Andrew Huberman: Now, omega three fatty acids are found, of course, in foods, things like fatty fish and krill of all things, certain forms of algae, et cetera. But most people do not get enough of so called EPA form of omega three s. And for that reason, I and many other people choose to supplement with a minimum of 1 gram per day, and in some cases as high as 2 grams per day of omega three s in supplement form. So typically, one would get to one to 2 grams of EPA by supplementing their nutrition, their diet, that is, with fish oil capsules or liquid fish oil. There are many different sources of these. That was discussed in an episode that I did with Dr. Ronda Patrick. I find that it's most cost efficient to get that one to 2 grams of EPAs from liquid fish oil. Despite what you might see on the internet. I don't have any relationship whatsoever to a liquid fish oil company. You just want to make sure that you go with a reputable brand.
Andrew Huberman: I like the ones that are flavored with lemon so that it offsets the taste of fish oil, and I'll take a tablespoon or two of that per day. And if I'm traveling and even if I'm not, I will often use fish oil capsules. And there are a variety of different sources of those as well. Getting sufficient amounts of omega three has been shown to be important for mood, okay? So as a way to offset depression, but also for enhancing overall mood, that probably relates to the omega three s effect on neurotransmission. Not just for neuromodulators like serotonin and dopamine, but for all neurotransmission. And neurotransmission, of course, is essential for neuromuscular performance. And the omega three s have been implicated in reducing the inflammation response, cardiovascular health, et cetera.
Andrew Huberman: I realize that there is some debate about omega three s, but when I look at the bulk of literature about the omega three s, it's very clear to me that getting one to 2 grams of EPA form of omega three per day is the right thing for me to do. And many others find that as well. |
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"chunkTitle": "Enhancing Workout Recovery",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64051&chunkSid=chunk_127136"
} | Andrew Huberman: In fact, I recommend you do not do that, but rather if you're doing six repetitions of a given exercise and you, let's say fail on the 6th, or you do that 6th repetition and you're just close to failure. Because again, your work set should be to failure or close to it most of the time, then set down the weight and then you're going to do the next repetition as the physiological PSI, meaning you're not going to do the movement. You're going to think of doing a physiological PSI as the last repetition of every set, not during the last repetition of the resistance training movement. Okay? So the physiological sigh is something you do at the beginning of the rest period immediately following a set. If you'd rather think about it that way because it's more convenient than thinking about it as the last rep of a set, be my guest, whatever works for you. But what you'll quickly find is that if you do a physiological sigh right after completing your last repetition, you'll calm down much more quickly, your heart rate will come down more quickly, and you'll recover more completely in whatever designated rest period you've allowed yourself.
Andrew Huberman: Whether or not it's 30 seconds, which will be very short, frankly, or it's a five minute period of rest between sets, if you do one truly just one physiological side, at the beginning of the rest period, you are going to effectively shift your nervous system in the direction you want it to go during those rest periods. And of course, if you're training hard during your work sets, you run zero risk whatsoever of feeling so calm that you don't feel motivated to do your next set. I promise you that it will allow you to relax more at the beginning of the rest period than you ordinarily would to shift into a state of rest. There are differing opinions about whether or not you should walk around or stay still during your rest periods. I like to walk around a bit and stay standing. I'm not one of these people that kind of collapses into a C shape on the bench in between sets. I like to stand up and breathe normally, walk around, drink a little water, et cetera.
Andrew Huberman: In any case, doing a physiological side, the beginning of each rest interval between work sets of resistance training is a very effective way to enhance your focus and your output during your work sets. Now, the last respiration tool to improve your fitness is, again a tool gleaned from the discussion with Dr. Andy Galpin, and that's to include a three to five minute period at the end of every single workout. So it doesn't matter if it's high intensity interval training or it's resistance training or it's a long run of some sort at the end of every workout to take three to five minutes. So you'll want to set a timer and to do some form of parasympathetic that is calming promoting breathing in order to shift your nervous system from a state of heightened alertness and output into a state of recovery. Because, as you all well know by now, you get fitter not during your workouts, but rather after your workouts, in between workouts. So you stimulate the adaptation during a workout, but you get the adaptation, you get the actual improvement in between workouts. And a common mistake that many people make, and I made this mistake for years, was to finish a great workout. And then you're texting on your phone, or you're talking on the phone and you're driving home. |
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"chunkTitle": "Enhancing Muscular Endurance",
"episodeTitle": "Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast",
"imgUrl": "https://img.youtube.com/vi/LYYyQcAJZfk/maxresdefault.jpg",
"published": "2023-07-03T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec_64050&chunkSid=chunk_127133"
} | Andrew Huberman: It's of course to do this while not getting injured and it is entirely compatible with an existing exercise program. It in no way is going to impede your performance in strength or hypertrophy or other forms of long form endurance or high intensity interval training. Quite to the contrary, everything we know about these exercise snacks is that they enhance various aspects of your physiology in ways that promote both recovery and performance in your other types of exercise and your other types of athletic endeavors. So no reason to think that they are going to be problematic for your training. But of course, don't trip, don't fall, don't undertake a movement that puts you into a range of motion that has you hurting your back or your knee or any other part of your body. Start off slowly and find something that really works for you. So these are very easy, they take very little time, they're fun to be honest. And as was discussed in the conversation with Dr. Andy Galpin, they're also very effective.
Andrew Huberman: The second category of exercise snack are the exercise snacks that enhance muscular endurance. So muscular endurance is the type of endurance that allows you to maintain a fixed position for some period of time, usually somewhere between one and three minutes. But these endurance bouts are never going to last twelve or more minutes unless you are exceptionally evolved in terms of your muscular endurance abilities. What I'm talking about here are things like planks, wall sits, maximum number of pushups, things of that sort. And this is an aspect of fitness that translates to other aspects of fitness in a very important way. And again, this was covered in the exercise series with Dr. Andy Galpin. I don't want to go into any of the details now because it was all covered there. It's very easy to look up because it's timestamped. But just in brief, muscular endurance allows the buildup of more microvascular supply to muscles and connective tissue in a way that allows delivery and removal of more nutrients and waste products.
Andrew Huberman: Now, I realized to the physios, things like nutrients and waste products is far too broad a category. But what we're talking about here is the ability to deliver more fuel and oxygen and to remove waste products of muscular effort, or to be more specific, neuromuscular effort. This is a great thing because it can help you enhance your strength training, enhance your hypertrophy training, enhance your long distance endurance, and your middle distance, and even your short distance endurance. And these exercise snacks for building muscular endurance are exceedingly easy to do. And you can even do them while talking on the phone, especially if you're using headphones or if you have your phone on speaker. A good example of an exercise snack for muscular endurance would be a 30 to 62nd or perhaps longer wall sit. So remember, wall sits. Wall sits are, as the name suggests, where you put your feet out some distance from a wall, you squat down into a seated position, but there's no chair there. And then you maintain that seated position, and that is harder to do over time. |