Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series

In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. #HubermanLab Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Dr. Andy Galpin Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php Website: https://www.andygalpin.com Twitter: https://twitter.com/drandygalpin Instagram: https://instagram.com/drandygalpin YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw Articles Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?: https://bit.ly/3j4sXxq Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort: A scoping review: https://bit.ly/3Dd9MIy Other Resources Andy Galpin: Science of Muscle Hypertrophy: https://youtu.be/MyKrc-fheBw Prilepin’s Chart: https://bit.ly/3XD9Nxw Cable Core Rotation: https://bit.ly/3WDihnd Eric Cressey: https://ericcressey.com Timestamps 00:00:00 Benefits of Strength & Hypertrophy Training, Aging 00:10:52 Strength & Hypertrophy Training, Aesthetics 00:14:02 Momentous, Eight Sleep, Levels 00:17:48 Strength vs. Hypertrophy Training: Adaptations 00:22:42 Ligaments, Tendons & Resistance Training 00:28:05 Bone Strength & Resistance Training, Age, Women 00:32:38 Strength Training & Major Adaptations 00:41:32 AG1 (Athletic Greens) 00:42:25 Hypertrophy Training & Major Adaptations; Protein Synthesis 00:45:56 Endurance vs. Strength Training & Cell Signaling, Protein Synthesis 00:52:26 Muscle Hypertrophy, Sarcoplasmic Hypertrophy 00:56:37 Muscle Physiology & Plasticity, Muscle “Memory” 01:04:00 Non-Negotiables & Modifiable Variables of Exercise Training 01:11:51 InsideTracker 01:12:53 Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning 01:22:02 Warming Up & Training, Dynamic Movements 01:30:55 Strength vs. Hypertrophy Repetition Cadence, Triphasic Training 01:44:03 Tool: Breathing & Training, Valsalva Technique 01:53:22 Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart 02:02:35 Training to Failure, Exercise Selection & Recovery, Standardization 02:13:45 Tool: Power vs. Strength Training & Modifiable Variables; Supersets 02:24:22 Sets & Rest Periods; Stretching 02:28:48 Tools: Power Training & Modifiable Variables; Examples 02:30:16 Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets 02:40:44 Power & Strength Training Protocols 02:43:37 Intention, Focus & Exercise 02:47:29 Hypertrophy Training Program, Muscle Growth & Signaling 02:55:12 Tools: Hypertrophy Training & Modifiable Variables; Examples 03:03:02 Balanced Muscle Development & Hypertrophy 03:09:04 Tools: Hypertrophy Training & Modifiable Variables; Splits 03:23:08 “Non-Responders” & Exercise Plateaus, Volume 03:27:06 Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” 03:37:39 Frequency & Workout Duration, Splits 03:44:52 Training Frequency, Infrequent Training, Intermediate Repetition Ranges 03:55:22 Hypertrophy, Muscle Damage & Recovery 04:01:15 Combining Cardiovascular & Hypertrophy Training, Interference Effect 04:06:22 Hypertrophy Training Protocols 04:12:06 Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy 04:14:42 Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid 04:21:09 Deliberate Cold Exposure & Hypertrophy vs. Strength 04:26:41 Nutrition, Timing & Strength/Hypertrophy; Creatine 04:38:04 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Disclaimer: https://hubermanlab.com/disclaimer

Andrew HubermanhostAndy Galpinguest

Jan 25, 20234h 39mWatch on YouTube ↗

EPISODE INFO

Released: January 25, 2023
Duration: 4h 39m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. #HubermanLab Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Dr. Andy Galpin Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php Website: https://www.andygalpin.com Twitter: https://twitter.com/drandygalpin Instagram: https://instagram.com/drandygalpin YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw Articles Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?: https://bit.ly/3j4sXxq Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort: A scoping review: https://bit.ly/3Dd9MIy Other Resources Andy Galpin: Science of Muscle Hypertrophy: https://youtu.be/MyKrc-fheBw Prilepin’s Chart: https://bit.ly/3XD9Nxw Cable Core Rotation: https://bit.ly/3WDihnd Eric Cressey: https://ericcressey.com Timestamps 00:00:00 Benefits of Strength & Hypertrophy Training, Aging 00:10:52 Strength & Hypertrophy Training, Aesthetics 00:14:02 Momentous, Eight Sleep, Levels 00:17:48 Strength vs. Hypertrophy Training: Adaptations 00:22:42 Ligaments, Tendons & Resistance Training 00:28:05 Bone Strength & Resistance Training, Age, Women 00:32:38 Strength Training & Major Adaptations 00:41:32 AG1 (Athletic Greens) 00:42:25 Hypertrophy Training & Major Adaptations; Protein Synthesis 00:45:56 Endurance vs. Strength Training & Cell Signaling, Protein Synthesis 00:52:26 Muscle Hypertrophy, Sarcoplasmic Hypertrophy 00:56:37 Muscle Physiology & Plasticity, Muscle “Memory” 01:04:00 Non-Negotiables & Modifiable Variables of Exercise Training 01:11:51 InsideTracker 01:12:53 Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning 01:22:02 Warming Up & Training, Dynamic Movements 01:30:55 Strength vs. Hypertrophy Repetition Cadence, Triphasic Training 01:44:03 Tool: Breathing & Training, Valsalva Technique 01:53:22 Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart 02:02:35 Training to Failure, Exercise Selection & Recovery, Standardization 02:13:45 Tool: Power vs. Strength Training & Modifiable Variables; Supersets 02:24:22 Sets & Rest Periods; Stretching 02:28:48 Tools: Power Training & Modifiable Variables; Examples 02:30:16 Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets 02:40:44 Power & Strength Training Protocols 02:43:37 Intention, Focus & Exercise 02:47:29 Hypertrophy Training Program, Muscle Growth & Signaling 02:55:12 Tools: Hypertrophy Training & Modifiable Variables; Examples 03:03:02 Balanced Muscle Development & Hypertrophy 03:09:04 Tools: Hypertrophy Training & Modifiable Variables; Splits 03:23:08 “Non-Responders” & Exercise Plateaus, Volume 03:27:06 Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” 03:37:39 Frequency & Workout Duration, Splits 03:44:52 Training Frequency, Infrequent Training, Intermediate Repetition Ranges 03:55:22 Hypertrophy, Muscle Damage & Recovery 04:01:15 Combining Cardiovascular & Hypertrophy Training, Interference Effect 04:06:22 Hypertrophy Training Protocols 04:12:06 Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy 04:14:42 Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid 04:21:09 Deliberate Cold Exposure & Hypertrophy vs. Strength 04:26:41 Nutrition, Timing & Strength/Hypertrophy; Creatine 04:38:04 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Disclaimer: https://hubermanlab.com/disclaimer

SPEAKERS

Andrew Huberman
host
Andy Galpin
guest
Narrator
other

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman and Andy Galpin, Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series explores science-Backed Muscle Growth: Galpin’s Complete Strength and Hypertrophy Blueprint Andrew Huberman and Dr. Andy Galpin lay out a practical, science-based framework for building strength and muscle across the lifespan, emphasizing that resistance training is the primary tool for combating neuromuscular aging and preserving function. They distinguish clearly between strength (force production and mechanics) and hypertrophy (muscle size), explaining how each adapts via neural, muscular, and connective tissue changes. Galpin details the core programming variables—exercise choice, order, volume, intensity, rest, and frequency—and shows how to manipulate them for power, strength, or hypertrophy while avoiding common mistakes like inadequate progressive overload and overly complex methods. The episode concludes with actionable guidance on rep ranges, training to failure, exercise splits, cardio integration, and basic nutrition and creatine use to support strength and hypertrophy goals.

RELATED EPISODES