Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance

My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss the fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance. Access the full show notes for this episode: https://go.hubermanlab.com/KjoyquK For an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. *Follow Huberman Lab* Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab TikTok - https://www.tiktok.com/@hubermanlab Website - https://www.hubermanlab.com Newsletter - https://www.hubermanlab.com/newsletter *Dr. Andy Galpin* Twitter: https://twitter.com/DrAndyGalpin Instagram: https://www.instagram.com/drandygalpin Website: https://www.andygalpin.com Published Work: https://bit.ly/35lBS6Q RAPID Health: https://rapidhealthreport.com Absolute Rest: https://www.absoluterest.com *Timestamps* 00:00:00 Dr. Andy Galpin, Strength & Endurance Training 00:03:08 The Brain-Body Contract 00:03:55 AG1 (Athletic Greens), Thesis, InsideTracker 00:08:20 Adaptations of Exercise, Progressive Overload 00:14:40 Modifiable Variables, One-Rep Max, Muscle Soreness 00:27:30 Modifiable Variables of Strength Training, Supersets 00:43:50 How to Select Training Frequency: Strength vs. Hypertrophy 00:58:45 Hypertrophy Training, Repetition Ranges, Blood Flow Restriction 01:08:50 Tools: Protocols for Strength Training, the 3 by 5 Concept 01:10:48 Mind-Muscle Connection 01:16:16 Mental Awareness 01:27:57 Breathing Tools for Resistance Training & Post-Training 01:37:25 Endurance Training & Combining with Strength 01:51:20 Tools: Protocols for Endurance Training 02:08:15 Muscular Endurance, Fast vs. Slow Twitch Muscle 02:16:35 Hydration & the Galpin Equation, Sodium, Fasting 02:35:57 Cold Exposure & Training 02:43:15 Heat Exposure & Training 02:53:47 Recovery 03:04:02 Tool: Sodium Bicarbonate 03:17:26 Tool: Creatine Monohydrate 03:20:08 Absolute Rest 03:29:08 Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter #HubermanLab #Strength #Fitness Disclaimer: https://www.hubermanlab.com/disclaimer

Andrew HubermanhostDr. Andy Galpinguest

Mar 28, 20223h 31mWatch on YouTube ↗

EPISODE INFO

Released: March 28, 2022
Duration: 3h 31m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss the fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance. Access the full show notes for this episode: https://go.hubermanlab.com/KjoyquK For an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. *Follow Huberman Lab* Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab TikTok - https://www.tiktok.com/@hubermanlab Website - https://www.hubermanlab.com Newsletter - https://www.hubermanlab.com/newsletter *Dr. Andy Galpin* Twitter: https://twitter.com/DrAndyGalpin Instagram: https://www.instagram.com/drandygalpin Website: https://www.andygalpin.com Published Work: https://bit.ly/35lBS6Q RAPID Health: https://rapidhealthreport.com Absolute Rest: https://www.absoluterest.com *Timestamps* 00:00:00 Dr. Andy Galpin, Strength & Endurance Training 00:03:08 The Brain-Body Contract 00:03:55 AG1 (Athletic Greens), Thesis, InsideTracker 00:08:20 Adaptations of Exercise, Progressive Overload 00:14:40 Modifiable Variables, One-Rep Max, Muscle Soreness 00:27:30 Modifiable Variables of Strength Training, Supersets 00:43:50 How to Select Training Frequency: Strength vs. Hypertrophy 00:58:45 Hypertrophy Training, Repetition Ranges, Blood Flow Restriction 01:08:50 Tools: Protocols for Strength Training, the 3 by 5 Concept 01:10:48 Mind-Muscle Connection 01:16:16 Mental Awareness 01:27:57 Breathing Tools for Resistance Training & Post-Training 01:37:25 Endurance Training & Combining with Strength 01:51:20 Tools: Protocols for Endurance Training 02:08:15 Muscular Endurance, Fast vs. Slow Twitch Muscle 02:16:35 Hydration & the Galpin Equation, Sodium, Fasting 02:35:57 Cold Exposure & Training 02:43:15 Heat Exposure & Training 02:53:47 Recovery 03:04:02 Tool: Sodium Bicarbonate 03:17:26 Tool: Creatine Monohydrate 03:20:08 Absolute Rest 03:29:08 Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter #HubermanLab #Strength #Fitness Disclaimer: https://www.hubermanlab.com/disclaimer

SPEAKERS

Andrew Huberman
host
Dr. Andy Galpin
guest
Narrator
other

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman and Dr. Andy Galpin, Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance explores mastering Muscle, Strength, and Endurance: Galpin’s Complete Training Framework Andrew Huberman hosts exercise scientist Dr. Andy Galpin for a deep, system-level breakdown of how to train for strength, hypertrophy, power, and multiple forms of endurance. Galpin organizes all training into nine key adaptations and explains the small set of variables—exercise choice, intensity, volume, rest, progression, frequency—that determine outcomes. He details practical, flexible protocols for building strength and muscle, improving cardio from Zone 2 to VO₂max, and using tools like breathing, heat, cold, and hydration to accelerate recovery and performance. Throughout, he links real-world programming to underlying mechanisms in muscle, connective tissue, and the nervous system, and introduces his advanced sleep-optimization project, Absolute Rest.

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