Andrew Huberman does not know me as a person, but he is largely responsible for me quitting smoking nicotine, cannabis, and drinking alcohol. He is also contributing to me loosing weight and getting fitter. There is no other human being who had larger influence on my life. Big appreciation for this channel and people behind it.
"There is no other human being who had larger influence on my life." -> Really? Not even your parents or a childhood teacher or coach? I love this channel too but maybe you were a little deprived in the role-model department growing up..
Do not be deceived: your greatest problem is not your health. You are a sinner before a holy God. But He has sent His Son Jesus to die for your sins, and He rose from the dead and now awaits the final judgement. Repent, be freed of your guilt, be reconciled to your God, and receive the free gift of eternal life! Otherwise, all your work here will be in vain, and you will die in your sins like the man who smoked and drank without remorse.
🎯 Key Takeaways for quick navigation: 00:00 🏋️ Strength training is crucial for neuromuscular health and aging, combating muscle power loss as we get older. 08:33 💪 It's never too late to start strength training, even in your 40s or later. You can still see significant improvements. 12:57 💡 Strength training provides fast and visible results, making it a powerful tool for motivation and adherence. 18:22 🏋️♂️ Strength training focuses on the ability to move more weight, while hypertrophy is primarily about muscle size, but they are closely related. 21:07 💪 You can get stronger without adding much muscle mass, and vice versa. The relationship between strength and muscle size is flexible. 21:22 💪 Strength involves both physiology (neuromuscular system, muscle fiber force) and mechanics (biomechanics, technique) components. 22:34 💪 Hypertrophy primarily focuses on muscle size, distinguishing it from strength. 34:12 💪 Strength improvements involve enhancements in neuromuscular efficiency, muscle contractility, and fiber type, among other factors. 40:28 💪 Muscle size and lattice spacing can impact strength, with overly stretched or close actin-myosin interactions affecting contraction strength. 41:52 💪 Protein synthesis is crucial for muscle growth. External signals, like stretching from exercise or amino acids from protein intake, initiate protein synthesis. 45:03 🍽️ Eating protein alone can stimulate protein synthesis, even without exercise. Combining protein intake and strength training maximizes muscle growth. 46:13 🏃♂️ Endurance exercise does not trigger the same muscle protein synthesis as strength training. Different pathways are involved, with strength training focused on anabolic signaling. 54:11 💧 Sarcoplasmic hypertrophy, where muscles increase in size due to fluid retention, can lead to non-functional hypertrophy. It's a unique aspect of muscle growth. 56:06 🤝 Multiple mechanisms contribute to muscle growth and strength increases, often overlapping. Different forms of exercise tap into various mechanisms. Muscle memory is tied to muscle size and involves epigenetic changes in nuclei. 01:03:30 🏋️♀️ Effective training protocols are available for various fitness goals, regardless of equipment availability and time constraints. 01:05:39 💪 Consistency and progressive overload are crucial for fitness success, emphasizing the need to adhere to a training program. 01:09:05 🏋️♂️ Balancing specificity and variation in your training program is crucial for optimal results, avoiding overuse injuries, and maintaining consistency. 01:22:17 💪 When warming up for strength training, focus on a moderate repetition warm-up with fairly lightweight, then progressively move towards the first work set. 01:24:56 🏋️♂️ Tailor your warm-up duration to your specific goals. For hypertrophy, prioritize volume, but for strength and power, ensure you're almost at peak power before starting. 01:27:14 🚴♀️ General warm-up should involve dynamic movements for about 5-7 minutes. Specific warm-up for the first exercise, making sure you're ready to perform it with precision. 01:33:57 🏋️♂️ For strength training, a common rep cadence is 3-1-1 (lower for 3 seconds, pause for 1, lift explosively). For hypertrophy, you can use the same or 3-1-2 (adding 2 seconds to the concentric phase) or even variations. 01:41:34 🏋️♂️ While rep cadence can vary, focus on the broader concepts - move safely, challenge your muscles, and consider your specific goals. The exact cadence matters less compared to these principles. 01:42:41 💪 Time under tension is a tool for individualizing workout programs but not a core driver of their success. 01:44:49 🫁 During strength training, utilize the Valsalva technique to create intra-abdominal pressure, ensuring spinal stability while lifting. You should aim to breathe and brace simultaneously. 01:54:12 🏋️♀️ Auto-regulation can be used to adjust your training based on your daily performance markers, allowing for flexibility in your workout intensity and reducing the need for long-term planning. 02:02:04 🏋️♂️ For strength and muscle-building, manipulating the time spent between 70-80% of your max is crucial. 02:02:46 💪 Training to failure isn't necessary for strength gains, especially for beginners and intermediates. 02:03:54 🏋️♂️ Taking beginners to their limits (100% max) occasionally can help them understand their capabilities. 02:05:32 🔄 Exercise variation is important, but beginners should focus on mastering a few key movements before experimenting. 02:16:57 🕒 When training for power and strength, choose compound movements and prioritize them at the beginning of your workout. 02:22:18 💪 Training in a busy gym with long or variable rest times can be impractical. Consider your training environment. 02:23:00 🔄 Frequency of training can vary based on your recovery. Speed and power exercises can be done frequently, but be cautious with maximum sprinting speed. 02:23:42 📈 Progression involves a 3-5% increase in intensity and up to a 5% increase in volume per week. Plan deload weeks every 5-8 weeks. 02:30:15 🏋️♂️ Strength training may require fewer weekly sets due to heavier loads. Intensity should be 70% or higher, emphasizing maximum speed. 02:34:36 🏋️♂️ Cluster sets involve mini breaks between reps, maintaining high force output. Consider using cluster sets strategically in your training. 02:37:39 🏋️♂️ Dynamic variable resistance, using bands or chains, can challenge your entire strength curve and is an effective training technique. 02:41:31 💪 When training for strength, aim for work sets that are 70% or more of your one-repetition maximum. 02:43:45 🧠 Intention matters; you can influence strength gains by contracting intensely even with no added weight, like in plank exercises. 02:45:08 🎵 Setting your gym playlist in advance or working out without music can help improve training quality and focus. 02:49:01 🏋️♀️ To induce hypertrophy, focus on providing the muscle with either a strong enough signal, frequent enough signal, or a combination of both through training. The choice of exercises and training implements can vary. 03:02:08 💪 When aiming to grow specific muscle groups, it's essential to isolate them using machines, ensuring targeted development without concerns about stability or injury. 03:03:03 🏋️♂️ Prioritizing specific body parts in your workout routine is a valid approach, especially if you're trying to achieve balanced hypertrophy, but it's essential to maintain some level of training for all muscle groups. 03:09:13 🏋️♀️ Exercise order can vary based on preference and goals. You can start with either compound or isolation exercises, even using pre-fatigue techniques to emphasize specific muscles. 03:19:24 💡 Certain muscle groups are easier to isolate and activate than others, influenced by early sports activities and genetics. It's essential to persevere and focus on muscle groups that are challenging to activate for balanced development. 03:21:56 🏋️ Focus on balance and diversity in physical activities to prevent neural and muscular asymmetry, especially in children. 03:25:23 📊 Recognize that some people respond differently to training, and factors like genetics, recovery, and volume tolerance can play a role. 03:27:26 🏋️♀️ Repetition ranges for hypertrophy can vary between 4 to 30 reps, but ensure you reach close to failure by the end of the set. 03:34:10 ⏳ Adapt your workout duration and frequency to your goals and lifestyle, aiming for a balance between volume and frequency to maintain consistency. 03:42:03 🏋️♂️ When aiming for hypertrophy, avoid training the same muscle group sooner than 48 hours apart; there's no significant advantage in doing so. 03:47:34 🏋️♂️ To maximize hypertrophy, focus on the 8 to 15 repetition range while maintaining proper nutrition and recovery. 03:55:05 💪 Local muscle soreness can indicate the need for rest or modification in your training, while systemic indicators like blood markers, sleep quality, and motivation can also guide your training adjustments. 04:00:55 🤕 If you experience excessive soreness or systemic fatigue, consider reducing training intensity and volume to aid recovery while still maintaining some level of activity. 04:01:21 🏋️ Cardiovascular training can be combined with hypertrophy training, as long as it's of low intensity and doesn't disrupt progress. 04:02:59 🚴 Endurance work can be done before or after hypertrophy training, or even on separate days, with minimal interference if volume is moderate. 04:05:30 💪 Prioritizing fitness through endurance work can enhance muscle growth, especially for those starting a training phase. 04:17:46 🏋️♂️ Hypertrophy progression isn't just about lifting heavier weights; variables like rest, volume, and exercise selection can also drive progress. 04:22:23 🧊 Avoid deliberate cold exposure immediately after hypertrophy training, as it can blunt muscle growth signals. 04:26:33 🚿 Cold showers generally don't have the same blunting effect on hypertrophy as ice baths, making them a viable option. 04:30:27 💪 To facilitate muscle protein synthesis post-hypertrophy training, aim for a one-to-one protein-to-carbohydrate ratio in your post-workout nutrition. 04:35:32 💊 Creatine is a highly effective and well-studied supplement for enhancing strength, power, and hypertrophy with a wide range of benefits, including cognitive function and bone health. Consider including it in your regimen. Made with HARPA AI
Seeing such a mass amount of people come together to educate themselves on how to proactively better their daily lives gives me hope for humanity. Thank you Dr. Huberman for taking so much time away from your daily routine to benefit others. Your channel is truly an educational masterpiece. EDIT: & a huge thanks to the guests as well for their willingness to provide knowledge and years of experience in a compact and simplified form. Dr. Galpin is an extremely knowledgeable individual and answers all of Dr. Huberman’s questions in a way that is understandable to individuals who are attempting to educate themselves.
This is not a podcast, the recent series you have published with Dr Galpin is a mini fitness training course. You are the best Dr Huberman! Keep Rocking and spreading HEALTH! Lots of good wishes from India
I got a kinesiology degree at Oregon State and can confirm lol. Although we learned some good shit for that degree, this is so specific and targeted. 10/10
The amount of work you put solely into this series is astonishing, not to mention all years before to achieve this level of competence! How much sleep, activities, and other parts of life you had to forego in that process THANK YOU ONE MORE TIME!
Thank you Dr. Huberman, since I found your content I have been doing the following: Waking up earlier and getting morning sunlight Cold showers Nutrition and resistance plus cardio training plan Cut way back on drinking Quit vaping And much much more. Thank you for all you do for the community with the wealth of knowledge you possess, it’s inspiring!
@@krayzeddd I quit drinking and vaping (pretty heavy abuser of both for 15 years) simultaneously 33 days ago, cold turkey. Ive tried weaning off of them or replacing them with different habits multiple times, but for me personally it never worked. I think you just need to be fully confident in the fact you WANT to give up the habit, and be totally willing and ready to suffer the consequences. There is no easy way out, but once you get passed the first couple weeks it gets way easier. The thing that helped me the most i believe is beginning working out 5 days a week and cleaning up my sleeping and eating habits as well. It takes time but build new healthy habits to replace the old unhealthy ones and be consistent, no excuses.
@@krayzeddd Yea what Andrew Austman said. I have created all of the new habits i listed above this year, and the rest fell into suit. I also just threw away all my vapes into a public bin and have no desire to purchase any more. The hardest part is being around people who vape - but just need to build up resilience to that.
@@krayzeddd You could maybe try nicotine lozenges and chewing gum. (Nicorette sucks, use gum you can continue to use after the addiciton, replace your habit) Then set a quit date a little into the future and get ready. When the day comes, stop the nicotine.
The greatest channel in this history of youtube. Man has changed my life and the lives of many forever. I can't emphasize how much appreciation I have for Dr. Huberman. I tell EVERYONE I meet about him and recommend that they use this channel to better their lives. This series currently being released is absolutely next level stuff I can't believe it lol
This guy has taught almost everything I learned in 5 years of training about fitness, Kinesiology, training methods etc. In only 1.5 hrs through this video. It's absolutely insane! I learned so much in so little amount of time and I just can't thank him enough. So just thank you for this wisdom.
Dr Andy Galpin already has a majority of all the information I expect to get from this series on his channel. However, this Q&A format clarifies some things and permits reiteration that aides my learning of the subject. Knowledge of physical training should be transparent, and not kept secretive/behind monetary barriers to learn. We're blessed to have these two gentlemen providing this knowledge.
I can’t get enough of Dr. Galpin. The way he speaks and conveys complex topics both in depth and simply is amazing. And the two of these guys together is unbelievable. Thank you!
FOUR AND A HALF HOURS YES!!! The funny thing is that after I’m done I’ll be begging for more 😂 can’t wait to listen and thank you both for your dedication to health, fitness and science and for sharing it freely with the world!
Good morning Andrew I just want to express my sincere thanks for all that you do. I think you have set a new standard in applicable science education and I am extremely thankful as a science educator myself. There will be many that simply will not have the resolve to sit through a 4 hour lecture of pure, refined gold. This is a monumental gift, and sadly many wont appreciate it. I do, and I thank you for this comprehensive, accessible, up to date piece of science education and research on hypertrophy and strength conditioning. Galpin is simply fantastic! Indebted Sir, to your hard efforts and dedication.
I really appreciate the effort Dr. Galpin put in to so precisely and thoroughly explain these concepts in a way a layman can understand. Almost 5 hours! Much appreciated. I learned so much and it was great to get things I've been reading about like AKT and mTor put in context for the purpose of practical muscular/fitness goals.
Absolutely fascinating content. I’ve hung on every word of these two episodes and can’t wait for the next few. I’m a 63-year-old female, gymnast as a child, CrossFit-er for 14 years, and I’ve learned so much valuable, SCIENCE-based info about how to manage my lifelong fitness and training through these sessions. Thank you for all that you do, doctors!!
I appreciate his expert speaking style and ability. Hardly ever says and…uh ….ummm (like almost all people). It helps me to pay attention to his actual words and ideas.
Hope you read this, I do not watch podcasts a lot, but imo you are a TOP TIER podcaster. I love how no matter where the conversation went, you managed to keep coming back to the point for reassurance in a way. I’ve never watched a hour and 30 minutes of Joe Rogan. I watched all 4 hours of this. Keep being great man.
Some notes i took: * If you have a body, you're an athlete. "only professional athletes do/should strength training" is a misconception. * Resistence & strength training is the number 1 tool to combat neuromuscular aging. -> It's not about having big muscles alone. Being able to function is what we are aiming for. Specially as you age. -> It's also incredibly important for keeping your nervous system healthy and young. * It is better to start young, but you DON'T HAVE TO. In a research, it is seen that 90+ old men have shown a %30+ improvement in muscle size by working out. -> There are some adaptations you need to make for your health that you really need to start making in your 20s. -> You don't lose power/muscle because of aging. You lose them because you don't train. * Significant fraction of the brain itself is devoted to our ability to move. AESTHETİCS -> Look good = Feel good -> Most people train for aesthetic reasons. -> It is kind of addicting (in a good way) * Hypertrophy and streght are NOT the same thing. -> Hypertrophy: How big your muscles are Strength: The degree of how strong/powerful you are -> You can get stronger without growing much in size. Other way is also the case. It depends on your training. LIGAMENTS AND TENDONS -> Their plasticity is way lower than muscles. They still grow and get stronger, but slower compared to muscles. -> It is a big determinant of your injuries. BONES -> Some research suggests that when you exercise, your bones release a substance called osteocalcin, which acts like a hormone. It travels to the brain and improves the memory system by improving the health of neurons. -> Training improves the mineral density in the bones. You need this adaptation starting from 20s. It diminishes over time. You can still imrove your bone density as you age, but less efficiently. MAJOR ADAPTATIONS * Neurons get more efficient at firing (faster) * Syncronization improvements * Muscles are connected stronger to the bone * It almost improves everything :) * Eating protein is anabolic. It increases protein syntesis in the body, even if you don't train. -> Carbohydrates and fat are really easy to store, protein is more challenging to get. So when it is available to your body, your body acts very responsible and fast. MUSCLE * Once you have reached a certain point in muscle size and strength and have stopped training for a while, it will be easier to get back to where you were when you start training again. -> Amount of nuclei determines how big your muscles can become. Once you stop training, you lose size but reserve the amount of nuclei cells you have. The amount of nuclei cells increases as you train. * Consistency beats intensity. SPEED -> If your goal is to get faster, aim for lifting fast. * You can divide your program to 3 parts if you want to. 1-Speed, 2-Strenght, 3-Hypertrophy. FORCE = Mass x Acceleration -> Intentionally going slower will reduce acceleration. So it won't improve strength much since strength mean your ability to generate force. -> Lifting heavier at faster rate improves strength. -> Lift the weights controlled! Don't go crazy lifting it. Avoid injuries. TRAINING TO FAILURE -> You don't have to, but it's still beneficial. (i personally love it) -> Safer to do on machines. * For POWER/SPEED/STRENGTH, aim for compound movements. In selecting of those movements, we generally want to think about exercise selections of movements rather than muscle groups. -> Do these at the beginning of your exercises, before getting yourself fatigued. These movements are neurologically demanding. * Prepare your playlist before going to the gym. Don't lose time with your phone. Even better, ditch music/phone all together. -> Some research suggets that music improves performance. Don't get too disctracted tho. to be continued
This is probably one of the best episodes on the podcast so far. I'm going to come back to this multiple times, I'm sure. Huge thanks to Dr. Andy Galpin.
Wow , I'm blown away by this series already and it's only episode #2 ! The amount of high quality, highly relative information from the 2 of you is incredible, thank you so much. Given that you suggested I leave a comment about "what I'd like" & that you do read the comments, I'm wondering if at some stage you'd consider doing an episode that encompasses the many aspects of the sport of surfing (I'm a professional surf coach) Given that the sport has blown up in the past couple of decades I've become fascinated with how people respond to the constant changes in the ocean on a minute to minute basis and the stress responses they go through, and the amount of time (years) it can take to overcome said stress responses and arrive at a point where one can remain calm and use their body in an efficient, economical manner to get better results by actually doing less. It's a huge subject of which I've only just scratched the surface here . Thanks again :)
Wow, part II is already here! 😍 Four plus hours with Dr.Galpin, are you kidding me?🤯 Best day ever! Thank you so much for educating us and making our lives better!🖤✨
The amount of work you put solely into this series is astonishing, not to mention all years before to achieve this level of competence! How much sleep, activities, and other parts of life you had to forego in that process THANK YOU ONE MORE TIME!
This podcast is amazing. Been watching it for 2 weeks since i started my weightlifting journey. Im now on a 16/8 fast low carb, high protein diet. I walk atleast 10k steps a day, and lift weights 6 times a week. I usually do weights for 50 minutes in the morning and lighter bodyweight exercises for 35 minutes in the afternoon. Since 5th of august ive went from 104kg to 100kg and feel better than ever.
This format is amazing. The topic and the guest themselves are also perfect for a multi-part series, but I hope there will be more super detailed ones like this in the future. I'm sure this will be copied by some other podcasts as well, and I thank you for leading the way.
I am taking a personal trainer course and I learn more listening to these podcasts than in my actual study sessions...thank you so much really appreciate your content ps: it's funny that i subconsciously do all my sets on a 15/12/10/8 to 6 reps range even before I learn all this good old school knowledge has some very good basis
When I first started lifting 10 years ago I did the whole 5x5 thing. Fast forward 5 years and I was in the 1,000# club, basically powerlifting recreationally. Great strength, but I never saw much hypertrophy (5'10" 185# natural). 5x5 does exactly what it says it'll do. Then I got a nasty injury from doing an Olympic lift and quit lifting for the past 5 years. Just started back up. Anyways... I have been doing much higher volume this time around. Leg sets of 14-20 reps. Upper body 12-15. The hypertrophy is nuts with higher volume. I've gone from 165 to 175-180 float in 6 weeks AND I look more lean. I'm sure the muscle memory is responsible, mostly, but there's no doubt these higher rep sets hit way different.
Awesome, I’m not surprised anymore, this channel is becoming a staple for everyone trying to learn and trying to get better. Thank you professor Huberman and thank you to Dr. Andy Galpin.
Andy Galpin is the kind of knowledge resource on muscles I had been dreaming about for years. This level of specific knowledge and more importantly understanding is incredibly difficult to achieve going to books and papers. What we have here is absolute top level advice on training for top athletes. Let that sink in.
As a college drop out and now gym owner and strength coach, after listening to all 6 of this presentations I’ll be ready to test for my PhD. Thanks Drs.
This series is the first time in 20+ years of trying to understand concepts in a way that I don't feel I have to disregard something else I have heard and it's started to click. This is better than any other educational sources I've come across and I'm considering even getting back into training clients. Awesome content and it's free.
Andrews series with Dr Galpin was incredible . The whole series of six podcast was over 19 hours worth of information. There’s so much information you need to take notes just like in school. Thank you both for putting together this great series of podcast. I’m utilizing several of the principles in my workouts now and feel like I’m making fresh gains. I’ve been working out for over 30 years but you tend to get yourself in a rut and this podcast was what I needed to get me out of that run. Thanks again.
This is among the best and certainly the most in-depth content you have ever done. I wrote down 10 pages of detailed notes just for this episode. Grateful for this series!
Dr. Huberman, This program with Dr. Galpin was full of information that I will digest again. I have shared with my teenagers who are a avid lifters one of which is on her high school power lifting team. Thanks for you time and effort, it did not fall on deaf ears!
This series is amazing guys! I love the way that Huberman always breaks things down after explaining the science to “this is what you actually can do to see the positive effects of this theory”. It helps people realize that even if they don’t follow protocols perfectly; the benefits are still going to exist and likely at a much higher rate than you would expect! Thank you for these podcasts!
I have been in the bodybuilding world for 30 years This is one of the absoltely best discussions I have ever seen regarding the topic of Strength/hypertrophy ....Fantastic ..Everything here was 100% accurate and well reserched ..This guy is a beast
If i don't listen to music during my workouts, i have trouble bringing the same intensity. My pre and intra workout supplement is Slayer and Lamb of God! 🤘 P.S. Best channel on RUclips, by a mile! Thanks Andrew! We love you!
This was stellar. I had it on repeat for an entire month while I drove to and from work. The 3-5 matrix, breathing protocols and the info on optimizing sleep and recovery (not sure if it’s this episode) we’re life changing. So grateful for Drs. Huberman and Galpin
Specificity 1:58:50 Bulgarian style How much rest were Bulgarians used between days of training? 1:2:12 variation to cns structural fatiuge 1:2:21 superset group 2:51:00 modifiable variables You need building blocks and the carb substrate to do that mechonotrasduction 3:45:30 acute signaling (pathway actv), genes exp 3:57:00 biomarkers creatine kinase, LDH, myoglobin, ALT, AST, used for overreaching populations 3:59:00 HRV, resting hr 4:01:59 thoughts on interference
Thank you Dr Huberman and Dr Andy Galpin this series is unparalleled. I can’t stop listening and taking notes. I need the transcript. So grateful for both of you sharing..❤
Excellent! So looking forward to more from Dr. Galpin. Thank you both. (And thank you to your team). The best thing that’s happened to me during the pandemic is finding Andrew Huberman online. I’ve been watching since before you started the podcast. Well worth my time. It’s been enlightening and inspiring.
This is what happens when two smart, cool people get to "work" at what they love. I'm just glad the rest of us can virtually sit in the room with them. Thanks gentlemen! 👏 👏
Thank you for the science, Dr. & Dr.! Me (50) and my soccer son (14) have been hitting the gym for 2 months now. All except one of his national level physical test portions improved with general hypertrophy training with a twist of specifics learnt from a shallow Finnish book on the topic and the great Dr. Galpin from the earlier episode. Very exciting to design the protocols and schedule for his passion for speed and my passion for faster marathons with this generous high level information! Can’t thank you both enough!!!
@andrewhuberman I would love to see an episode of the Podcast dedicated to tools and insight into fitness, fat loss, muscle gain, athletic goals, etc specifically for people with diabetes and in particular type 1 diabetes but not excluding type 2. As a type 1 diabetic myself, I see a lot of health, fitness and nutritional advice on the internet and elsewhere but there is a always a caveat to diabetics and the relationship between these topics and blood glucose control and insulin. I think that many people would benefit from a clear breakdown of how blood glucose and insulin levels may affect athletic performance and overall health & longevity and what can people living with diabetes (1or2) can implement in their lives to achieve or maintain goals relating to their physiology. Love your work, thank you very much for your contribution to science.
Reading all those comments under your videos truly displays what an amazing work you do. Dr. Hubermann you truly are a role model for a lot of people in this world ❤
I’ve had great results for strength and power with a mixture if calisthenics and weight (70-90% of max). Most of the weight training is for legs, and I use calisthenics for upper body. The point about intentionality and trying your hardest to activate with speed and force is so important. It also makes exercise more enjoyable. Great episode.
*Dr Andrew Huberman!* Your brain and the range and amount of your knowledge, wisdom, intelligence, intellect, vocabulary and genius is fascinating. I like how you started to create longer podcasts and even with wider range of guests.
Dr Andrew just love you soooooo much. You are a big guy but want to give you a biggg bear hug enveloping you with love and gratitude for all you do for us❤️
Dr Huberman effectively doubled his podcast because of his guest series, great work. Not to mention he began his series with Dr Andy Galpin, with his huge store of information, info density of this series is way too high. Now you can call your friends like Lex on Monday podcast and no one will bat an eye :D. Good job, keep it up
Greetings from Bulgaria, I must say I've learned a lot from you guys, those 6 episodes should be a must in school and the content touched in is enough for a lifetime. I've repeatedly watched them and always learn something new, keep up the good work! P.s. Sorry for my grammar, not a native speaker.
Dr. Huberman is a fountain of knowledge! Just my favourite go to for so much great information. These episodes are so appreciated and I’m enjoying Dr. Andy Galpin. Look forward to the next episode!
Loving this series so far - THANKYOU SO MUCH. I'm starting a bachelor in sports & exercise majoring in exercise prescription in February- ill be following this series closely!!
The most comprehensive podcast on strength training and hypertrophy. I genuinely thank Dr.Andrew Huberman and Dr.Andy Galpin for sharing their extensive knowledge and experience in the field of strength training and conditioning. Pure gold 🙏🏻👍🏻👏🏻💪🏻💪🏻💪🏻🏃🏻♀️🏃🏻♂️
I make changes to my workout all the time, (i choose random equipment based off what’s available at that moment) and the way I do progressive overload still is by going near failure whether it be 7 reps or 30. Been making great gains!
Great to meet you yesterday! You rock 🤘 One more question for you, have you changed any of your personal workout regimen based on these conversations with Dr Galpin? Also HBD to your gf!
This was an incredibly informative episode, even though I had to consume it over several days. Thank you, Dr. Huberman for taking the time to give the detailed breakdown of this longform content, that is really helpful, especially to share select subject matter with people in my life. Keep up the great work, sir!
Great channel. One of the most interesting episode I have seen about exercise in general among every other channel I follow. Included Peter Attia (my favorite), Rhonda Patrick, Layne Norton, TimFerris, etc. Thanks Andrew!
Huberman makes me fall asleep sometimes, but everything he lays out with his own clips or with guests is so detailed - Simply great. I love the breakdown of everything, regardless of the topic.
I’m a kinesiology major on the physical therapy tract. I am also a bodybuilder/powerlifter and this was very informative as well as your other episodes. Thank you Andrew!
Would love to see an episode on the connection between the gut and the brain in the future, maybe with a focus on IBS. Thanks for always making great episodes. ^^
This channel is an absolute God send, I feel Dr. Andrew Huberman is doing God's work, there's no other channel on you tube that goes into such detail but still manages to break it down somewhat for the "layman" it's a whole University going on here 👨🏿🎓💪🏿🧠
I am absolutely loving this series! Looking forward to the endurance phase. Perfect for getting the correct balance for my own training and fitness. Thank you to you and all your team.
Andrew Huberman does not know me as a person, but he is largely responsible for me quitting smoking nicotine, cannabis, and drinking alcohol. He is also contributing to me loosing weight and getting fitter. There is no other human being who had larger influence on my life. Big appreciation for this channel and people behind it.
I also stand under this umbrella. Thank you Dr. Huberman.
Stoked for your skate video to drop.
Exactly the same situation for me, just wanted to share it! Nice to see your progress brother and good luck in the future :)
"There is no other human being who had larger influence on my life."
-> Really? Not even your parents or a childhood teacher or coach? I love this channel too but maybe you were a little deprived in the role-model department growing up..
Do not be deceived: your greatest problem is not your health. You are a sinner before a holy God. But He has sent His Son Jesus to die for your sins, and He rose from the dead and now awaits the final judgement. Repent, be freed of your guilt, be reconciled to your God, and receive the free gift of eternal life! Otherwise, all your work here will be in vain, and you will die in your sins like the man who smoked and drank without remorse.
He is such an amazing person
🎯 Key Takeaways for quick navigation:
00:00 🏋️ Strength training is crucial for neuromuscular health and aging, combating muscle power loss as we get older.
08:33 💪 It's never too late to start strength training, even in your 40s or later. You can still see significant improvements.
12:57 💡 Strength training provides fast and visible results, making it a powerful tool for motivation and adherence.
18:22 🏋️♂️ Strength training focuses on the ability to move more weight, while hypertrophy is primarily about muscle size, but they are closely related.
21:07 💪 You can get stronger without adding much muscle mass, and vice versa. The relationship between strength and muscle size is flexible.
21:22 💪 Strength involves both physiology (neuromuscular system, muscle fiber force) and mechanics (biomechanics, technique) components.
22:34 💪 Hypertrophy primarily focuses on muscle size, distinguishing it from strength.
34:12 💪 Strength improvements involve enhancements in neuromuscular efficiency, muscle contractility, and fiber type, among other factors.
40:28 💪 Muscle size and lattice spacing can impact strength, with overly stretched or close actin-myosin interactions affecting contraction strength.
41:52 💪 Protein synthesis is crucial for muscle growth. External signals, like stretching from exercise or amino acids from protein intake, initiate protein synthesis.
45:03 🍽️ Eating protein alone can stimulate protein synthesis, even without exercise. Combining protein intake and strength training maximizes muscle growth.
46:13 🏃♂️ Endurance exercise does not trigger the same muscle protein synthesis as strength training. Different pathways are involved, with strength training focused on anabolic signaling.
54:11 💧 Sarcoplasmic hypertrophy, where muscles increase in size due to fluid retention, can lead to non-functional hypertrophy. It's a unique aspect of muscle growth.
56:06 🤝 Multiple mechanisms contribute to muscle growth and strength increases, often overlapping. Different forms of exercise tap into various mechanisms. Muscle memory is tied to muscle size and involves epigenetic changes in nuclei.
01:03:30 🏋️♀️ Effective training protocols are available for various fitness goals, regardless of equipment availability and time constraints.
01:05:39 💪 Consistency and progressive overload are crucial for fitness success, emphasizing the need to adhere to a training program.
01:09:05 🏋️♂️ Balancing specificity and variation in your training program is crucial for optimal results, avoiding overuse injuries, and maintaining consistency.
01:22:17 💪 When warming up for strength training, focus on a moderate repetition warm-up with fairly lightweight, then progressively move towards the first work set.
01:24:56 🏋️♂️ Tailor your warm-up duration to your specific goals. For hypertrophy, prioritize volume, but for strength and power, ensure you're almost at peak power before starting.
01:27:14 🚴♀️ General warm-up should involve dynamic movements for about 5-7 minutes. Specific warm-up for the first exercise, making sure you're ready to perform it with precision.
01:33:57 🏋️♂️ For strength training, a common rep cadence is 3-1-1 (lower for 3 seconds, pause for 1, lift explosively). For hypertrophy, you can use the same or 3-1-2 (adding 2 seconds to the concentric phase) or even variations.
01:41:34 🏋️♂️ While rep cadence can vary, focus on the broader concepts - move safely, challenge your muscles, and consider your specific goals. The exact cadence matters less compared to these principles.
01:42:41 💪 Time under tension is a tool for individualizing workout programs but not a core driver of their success.
01:44:49 🫁 During strength training, utilize the Valsalva technique to create intra-abdominal pressure, ensuring spinal stability while lifting. You should aim to breathe and brace simultaneously.
01:54:12 🏋️♀️ Auto-regulation can be used to adjust your training based on your daily performance markers, allowing for flexibility in your workout intensity and reducing the need for long-term planning.
02:02:04 🏋️♂️ For strength and muscle-building, manipulating the time spent between 70-80% of your max is crucial.
02:02:46 💪 Training to failure isn't necessary for strength gains, especially for beginners and intermediates.
02:03:54 🏋️♂️ Taking beginners to their limits (100% max) occasionally can help them understand their capabilities.
02:05:32 🔄 Exercise variation is important, but beginners should focus on mastering a few key movements before experimenting.
02:16:57 🕒 When training for power and strength, choose compound movements and prioritize them at the beginning of your workout.
02:22:18 💪 Training in a busy gym with long or variable rest times can be impractical. Consider your training environment.
02:23:00 🔄 Frequency of training can vary based on your recovery. Speed and power exercises can be done frequently, but be cautious with maximum sprinting speed.
02:23:42 📈 Progression involves a 3-5% increase in intensity and up to a 5% increase in volume per week. Plan deload weeks every 5-8 weeks.
02:30:15 🏋️♂️ Strength training may require fewer weekly sets due to heavier loads. Intensity should be 70% or higher, emphasizing maximum speed.
02:34:36 🏋️♂️ Cluster sets involve mini breaks between reps, maintaining high force output. Consider using cluster sets strategically in your training.
02:37:39 🏋️♂️ Dynamic variable resistance, using bands or chains, can challenge your entire strength curve and is an effective training technique.
02:41:31 💪 When training for strength, aim for work sets that are 70% or more of your one-repetition maximum.
02:43:45 🧠 Intention matters; you can influence strength gains by contracting intensely even with no added weight, like in plank exercises.
02:45:08 🎵 Setting your gym playlist in advance or working out without music can help improve training quality and focus.
02:49:01 🏋️♀️ To induce hypertrophy, focus on providing the muscle with either a strong enough signal, frequent enough signal, or a combination of both through training. The choice of exercises and training implements can vary.
03:02:08 💪 When aiming to grow specific muscle groups, it's essential to isolate them using machines, ensuring targeted development without concerns about stability or injury.
03:03:03 🏋️♂️ Prioritizing specific body parts in your workout routine is a valid approach, especially if you're trying to achieve balanced hypertrophy, but it's essential to maintain some level of training for all muscle groups.
03:09:13 🏋️♀️ Exercise order can vary based on preference and goals. You can start with either compound or isolation exercises, even using pre-fatigue techniques to emphasize specific muscles.
03:19:24 💡 Certain muscle groups are easier to isolate and activate than others, influenced by early sports activities and genetics. It's essential to persevere and focus on muscle groups that are challenging to activate for balanced development.
03:21:56 🏋️ Focus on balance and diversity in physical activities to prevent neural and muscular asymmetry, especially in children.
03:25:23 📊 Recognize that some people respond differently to training, and factors like genetics, recovery, and volume tolerance can play a role.
03:27:26 🏋️♀️ Repetition ranges for hypertrophy can vary between 4 to 30 reps, but ensure you reach close to failure by the end of the set.
03:34:10 ⏳ Adapt your workout duration and frequency to your goals and lifestyle, aiming for a balance between volume and frequency to maintain consistency.
03:42:03 🏋️♂️ When aiming for hypertrophy, avoid training the same muscle group sooner than 48 hours apart; there's no significant advantage in doing so.
03:47:34 🏋️♂️ To maximize hypertrophy, focus on the 8 to 15 repetition range while maintaining proper nutrition and recovery.
03:55:05 💪 Local muscle soreness can indicate the need for rest or modification in your training, while systemic indicators like blood markers, sleep quality, and motivation can also guide your training adjustments.
04:00:55 🤕 If you experience excessive soreness or systemic fatigue, consider reducing training intensity and volume to aid recovery while still maintaining some level of activity.
04:01:21 🏋️ Cardiovascular training can be combined with hypertrophy training, as long as it's of low intensity and doesn't disrupt progress.
04:02:59 🚴 Endurance work can be done before or after hypertrophy training, or even on separate days, with minimal interference if volume is moderate.
04:05:30 💪 Prioritizing fitness through endurance work can enhance muscle growth, especially for those starting a training phase.
04:17:46 🏋️♂️ Hypertrophy progression isn't just about lifting heavier weights; variables like rest, volume, and exercise selection can also drive progress.
04:22:23 🧊 Avoid deliberate cold exposure immediately after hypertrophy training, as it can blunt muscle growth signals.
04:26:33 🚿 Cold showers generally don't have the same blunting effect on hypertrophy as ice baths, making them a viable option.
04:30:27 💪 To facilitate muscle protein synthesis post-hypertrophy training, aim for a one-to-one protein-to-carbohydrate ratio in your post-workout nutrition.
04:35:32 💊 Creatine is a highly effective and well-studied supplement for enhancing strength, power, and hypertrophy with a wide range of benefits, including cognitive function and bone health. Consider including it in your regimen.
Made with HARPA AI
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lmao thought you wrote all these but thanks
You effin' nerd!!!! I love it/you ;) Thx ^^
This may be the best channel on youtube.
Yes
This is** the best channel on RUclips
Subjective Forsure but for Ppl who are Seeking knowledge on Bettering themselves on an Intellectual & Physical Sense YESSS Agreed 1million %!!!
It is. It's the epitome of free education.
IT IS. definitively.
This is more than a university course. It's a literal Training Masterclass. For free. That's incredible. Thanks to both of you for what you do.
😢
I stop spending money on Netflix and start binge watching huberman channel ❤😊💪
Basically what I do
Seeing such a mass amount of people come together to educate themselves on how to proactively better their daily lives gives me hope for humanity. Thank you Dr. Huberman for taking so much time away from your daily routine to benefit others. Your channel is truly an educational masterpiece.
EDIT: & a huge thanks to the guests as well for their willingness to provide knowledge and years of experience in a compact and simplified form. Dr. Galpin is an extremely knowledgeable individual and answers all of Dr. Huberman’s questions in a way that is understandable to individuals who are attempting to educate themselves.
At
C
Very well said, this is the type of content these platforms were made for.
Nihilist
This is not a podcast, the recent series you have published with Dr Galpin is a mini fitness training course. You are the best Dr Huberman! Keep Rocking and spreading HEALTH! Lots of good wishes from India
More specific applicable knowledge than my PT certification and sport science degree combined 👏
I got a kinesiology degree at Oregon State and can confirm lol. Although we learned some good shit for that degree, this is so specific and targeted. 10/10
The amount of work you put solely into this series is astonishing, not to mention all years before to achieve this level of competence! How much sleep, activities, and other parts of life you had to forego in that process
THANK YOU ONE MORE TIME!
Thank you Dr. Huberman, since I found your content I have been doing the following:
Waking up earlier and getting morning sunlight
Cold showers
Nutrition and resistance plus cardio training plan
Cut way back on drinking
Quit vaping
And much much more. Thank you for all you do for the community with the wealth of knowledge you possess, it’s inspiring!
How did you go about quitting vaping? I am struggling with this immensely. Does Andrew have a video describing any negative effects on the brain?
@@krayzeddd Watched the videos on nicotine & weed but can't stop hitting large combinations of both out of a bong
@@krayzeddd I quit drinking and vaping (pretty heavy abuser of both for 15 years) simultaneously 33 days ago, cold turkey. Ive tried weaning off of them or replacing them with different habits multiple times, but for me personally it never worked. I think you just need to be fully confident in the fact you WANT to give up the habit, and be totally willing and ready to suffer the consequences. There is no easy way out, but once you get passed the first couple weeks it gets way easier. The thing that helped me the most i believe is beginning working out 5 days a week and cleaning up my sleeping and eating habits as well. It takes time but build new healthy habits to replace the old unhealthy ones and be consistent, no excuses.
@@krayzeddd Yea what Andrew Austman said. I have created all of the new habits i listed above this year, and the rest fell into suit. I also just threw away all my vapes into a public bin and have no desire to purchase any more. The hardest part is being around people who vape - but just need to build up resilience to that.
@@krayzeddd You could maybe try nicotine lozenges and chewing gum. (Nicorette sucks, use gum you can continue to use after the addiciton, replace your habit) Then set a quit date a little into the future and get ready. When the day comes, stop the nicotine.
This channel is what the world really needs ! Thank you Professor
9090j9
I must confess, I take my phone into the gym to workout. It's a great time to listen to The Huberman Lab podcast.
Listening right now during a bench session!
I cant believe this content is free. I am so grateful.
Yes, I find this as the best gift that will support a quality of life.😊
Thank you Dr Huberman.. you're helping a lot of people more than you'll ever know.
The greatest channel in this history of youtube. Man has changed my life and the lives of many forever. I can't emphasize how much appreciation I have for Dr. Huberman. I tell EVERYONE I meet about him and recommend that they use this channel to better their lives.
This series currently being released is absolutely next level stuff I can't believe it lol
Tack!
This might be the GOAT podcast episode. Thank you Dr Huberman
This guy has taught almost everything I learned in 5 years of training about fitness, Kinesiology, training methods etc. In only 1.5 hrs through this video. It's absolutely insane! I learned so much in so little amount of time and I just can't thank him enough. So just thank you for this wisdom.
Andy Galpin + Huberman = mind-blowing
The fact that this level of detail across such a broad range of S&C topics is free is crazy. Thank you Dr. Huberman and Dr. Galpin!
Dr Andy Galpin already has a majority of all the information I expect to get from this series on his channel.
However, this Q&A format clarifies some things and permits reiteration that aides my learning of the subject.
Knowledge of physical training should be transparent, and not kept secretive/behind monetary barriers to learn. We're blessed to have these two gentlemen providing this knowledge.
I can’t get enough of Dr. Galpin. The way he speaks and conveys complex topics both in depth and simply is amazing. And the two of these guys together is unbelievable. Thank you!
FOUR AND A HALF HOURS YES!!! The funny thing is that after I’m done I’ll be begging for more 😂 can’t wait to listen and thank you both for your dedication to health, fitness and science and for sharing it freely with the world!
Time 4 episodes. I did a double take the first time I saw it.
Good morning Andrew
I just want to express my sincere thanks for all that you do. I think you have set a new standard in applicable science education and I am extremely thankful as a science educator myself. There will be many that simply will not have the resolve to sit through a 4 hour lecture of pure, refined gold. This is a monumental gift, and sadly many wont appreciate it. I do, and I thank you for this comprehensive, accessible, up to date piece of science education and research on hypertrophy and strength conditioning. Galpin is simply fantastic! Indebted Sir, to your hard efforts and dedication.
I really appreciate the effort Dr. Galpin put in to so precisely and thoroughly explain these concepts in a way a layman can understand. Almost 5 hours! Much appreciated. I learned so much and it was great to get things I've been reading about like AKT and mTor put in context for the purpose of practical muscular/fitness goals.
I mean about 5 hours of a jam packed podcast with life changing information for free. I'm incredibly thankful for this channel.
Absolutely fascinating content. I’ve hung on every word of these two episodes and can’t wait for the next few. I’m a 63-year-old female, gymnast as a child, CrossFit-er for 14 years, and I’ve learned so much valuable, SCIENCE-based info about how to manage my lifelong fitness and training through these sessions. Thank you for all that you do, doctors!!
Sylvia, I'm so glad to find another "older" woman here because I'm very confused by this series. It sounds like you are not.
I appreciate his expert speaking style and ability. Hardly ever says and…uh ….ummm (like almost all people). It helps me to pay attention to his actual words and ideas.
Hope you read this, I do not watch podcasts a lot, but imo you are a TOP TIER podcaster. I love how no matter where the conversation went, you managed to keep coming back to the point for reassurance in a way. I’ve never watched a hour and 30 minutes of Joe Rogan. I watched all 4 hours of this. Keep being great man.
Some notes i took:
* If you have a body, you're an athlete. "only professional athletes do/should strength training" is a misconception.
* Resistence & strength training is the number 1 tool to combat neuromuscular aging.
-> It's not about having big muscles alone. Being able to function is what we are aiming for. Specially as you age.
-> It's also incredibly important for keeping your nervous system healthy and young.
* It is better to start young, but you DON'T HAVE TO. In a research, it is seen that 90+ old men have shown a %30+ improvement in muscle size by working out.
-> There are some adaptations you need to make for your health that you really need to start making in your 20s.
-> You don't lose power/muscle because of aging. You lose them because you don't train.
* Significant fraction of the brain itself is devoted to our ability to move.
AESTHETİCS -> Look good = Feel good
-> Most people train for aesthetic reasons.
-> It is kind of addicting (in a good way)
* Hypertrophy and streght are NOT the same thing.
-> Hypertrophy: How big your muscles are
Strength: The degree of how strong/powerful you are
-> You can get stronger without growing much in size. Other way is also the case. It depends on your training.
LIGAMENTS AND TENDONS
-> Their plasticity is way lower than muscles. They still grow and get stronger, but slower compared to muscles.
-> It is a big determinant of your injuries.
BONES
-> Some research suggests that when you exercise, your bones release a substance called osteocalcin, which acts like a hormone. It travels to the brain and improves the memory system by improving the health of neurons.
-> Training improves the mineral density in the bones. You need this adaptation starting from 20s. It diminishes over time. You can still imrove your bone density as you age, but less efficiently.
MAJOR ADAPTATIONS
* Neurons get more efficient at firing (faster)
* Syncronization improvements
* Muscles are connected stronger to the bone
* It almost improves everything :)
* Eating protein is anabolic. It increases protein syntesis in the body, even if you don't train.
-> Carbohydrates and fat are really easy to store, protein is more challenging to get. So when it is available to your body, your body acts very responsible and fast.
MUSCLE
* Once you have reached a certain point in muscle size and strength and have stopped training for a while, it will be easier to get back to where you were when you start training again.
-> Amount of nuclei determines how big your muscles can become. Once you stop training, you lose size but reserve the amount of nuclei cells you have. The amount of nuclei cells increases as you train.
* Consistency beats intensity.
SPEED -> If your goal is to get faster, aim for lifting fast.
* You can divide your program to 3 parts if you want to. 1-Speed, 2-Strenght, 3-Hypertrophy.
FORCE = Mass x Acceleration
-> Intentionally going slower will reduce acceleration. So it won't improve strength much since strength mean your ability to generate force.
-> Lifting heavier at faster rate improves strength.
-> Lift the weights controlled! Don't go crazy lifting it. Avoid injuries.
TRAINING TO FAILURE
-> You don't have to, but it's still beneficial. (i personally love it)
-> Safer to do on machines.
* For POWER/SPEED/STRENGTH, aim for compound movements. In selecting of those movements, we generally want to think about exercise selections of movements rather than muscle groups.
-> Do these at the beginning of your exercises, before getting yourself fatigued. These movements are neurologically demanding.
* Prepare your playlist before going to the gym. Don't lose time with your phone. Even better, ditch music/phone all together.
-> Some research suggets that music improves performance. Don't get too disctracted tho.
to be continued
Andy is the best. He is so knowledgeable. This is my favorite interview of him.
This is probably one of the best episodes on the podcast so far. I'm going to come back to this multiple times, I'm sure. Huge thanks to Dr. Andy Galpin.
Love the channel and love this episode. I come back for another listen anytime I want to tweak my program and learn something new each time.
Wow , I'm blown away by this series already and it's only episode #2 ! The amount of high quality, highly relative information from the 2 of you is incredible, thank you so much. Given that you suggested I leave a comment about "what I'd like" & that you do read the comments, I'm wondering if at some stage you'd consider doing an episode that encompasses the many aspects of the sport of surfing (I'm a professional surf coach) Given that the sport has blown up in the past couple of decades I've become fascinated with how people respond to the constant changes in the ocean on a minute to minute basis and the stress responses they go through, and the amount of time (years) it can take to overcome said stress responses and arrive at a point where one can remain calm and use their body in an efficient, economical manner to get better results by actually doing less. It's a huge subject of which I've only just scratched the surface here . Thanks again :)
My favourite thing to listen to while I train is literally this podcast!
Wow, part II is already here! 😍 Four plus hours with Dr.Galpin, are you kidding me?🤯 Best day ever!
Thank you so much for educating us and making our lives better!🖤✨
The amount of work you put solely into this series is astonishing, not to mention all years before to achieve this level of competence! How much sleep, activities, and other parts of life you had to forego in that process
THANK YOU ONE MORE TIME!
You can just see how good of a listener Dr Huberman is.... unbelievable podcaster!
Female. I started resistance training aged 56 and have quadrupled most of my starting weights I move. I feel fabulous.
Same, I just keep increasing, I get it.
This podcast is amazing. Been watching it for 2 weeks since i started my weightlifting journey. Im now on a 16/8 fast low carb, high protein diet. I walk atleast 10k steps a day, and lift weights 6 times a week. I usually do weights for 50 minutes in the morning and lighter bodyweight exercises for 35 minutes in the afternoon. Since 5th of august ive went from 104kg to 100kg and feel better than ever.
This format is amazing. The topic and the guest themselves are also perfect for a multi-part series, but I hope there will be more super detailed ones like this in the future. I'm sure this will be copied by some other podcasts as well, and I thank you for leading the way.
I am taking a personal trainer course and I learn more listening to these podcasts than in my actual study sessions...thank you so much really appreciate your content
ps: it's funny that i subconsciously do all my sets on a 15/12/10/8 to 6 reps range even before I learn all this good old school knowledge has some very good basis
When I first started lifting 10 years ago I did the whole 5x5 thing. Fast forward 5 years and I was in the 1,000# club, basically powerlifting recreationally. Great strength, but I never saw much hypertrophy (5'10" 185# natural). 5x5 does exactly what it says it'll do. Then I got a nasty injury from doing an Olympic lift and quit lifting for the past 5 years. Just started back up.
Anyways... I have been doing much higher volume this time around. Leg sets of 14-20 reps. Upper body 12-15. The hypertrophy is nuts with higher volume. I've gone from 165 to 175-180 float in 6 weeks AND I look more lean. I'm sure the muscle memory is responsible, mostly, but there's no doubt these higher rep sets hit way different.
I'm so stoked for this series. Dr. Andy's 25 + 50 min phys. videos are awesome. This series is top shelf!
The sheer volume of information that this channel has been putting out recently is astounding. Thank you Dr Huberman, you’re a superhero.
Awesome, I’m not surprised anymore, this channel is becoming a staple for everyone trying to learn and trying to get better.
Thank you professor Huberman and thank you to Dr. Andy Galpin.
5 hours of pure, unadulterated, gold 😍
Thank you for being you 🙏🏻
I watched it 2times and i don't regret anything
Andy Galpin is the kind of knowledge resource on muscles I had been dreaming about for years.
This level of specific knowledge and more importantly understanding is incredibly difficult to achieve going to books and papers.
What we have here is absolute top level advice on training for top athletes. Let that sink in.
As a college drop out and now gym owner and strength coach, after listening to all 6 of this presentations I’ll be ready to test for my PhD. Thanks Drs.
This series is the first time in 20+ years of trying to understand concepts in a way that I don't feel I have to disregard something else I have heard and it's started to click. This is better than any other educational sources I've come across and I'm considering even getting back into training clients. Awesome content and it's free.
My PT certificate didn't teach me that much as the first hour of this podcast did. you are truly amazing
As a fellow PT id suggest watching the endurance and fat loss one too if you haven’t watched it. Absolute gold in there
Andrews series with Dr Galpin was incredible . The whole series of six podcast was over 19 hours worth of information. There’s so much information you need to take notes just like in school. Thank you both for putting together this great series of podcast. I’m utilizing several of the principles in my workouts now and feel like I’m making fresh gains. I’ve been working out for over 30 years but you tend to get yourself in a rut and this podcast was what I needed to get me out of that run. Thanks again.
This is among the best and certainly the most in-depth content you have ever done. I wrote down 10 pages of detailed notes just for this episode. Grateful for this series!
Can you please share it ?
Please share!
5 hours of pure, unadulterated, gold
Thank you for being you
When you think this podcast can’t get any better. He does a series like this. Bravo!
Dr. Huberman, This program with Dr. Galpin was full of information that I will digest again. I have shared with my teenagers who are a avid lifters one of which is on her high school power lifting team. Thanks for you time and effort, it did not fall on deaf ears!
I am now 31, and have learned more in one year of listening to Andrew than five years of college. RUclips university?
Once you finally pass your freshman year, you'll be on your way.
😊😊😊😊😊l😊lllllllĺlllllllllllllllllllllllplllppllllllĺlllllllllllplllllllllllllllllllĺĺlllĺlĺpplll
Lllllplllllllllpllllll
This series is amazing guys! I love the way that Huberman always breaks things down after explaining the science to “this is what you actually can do to see the positive effects of this theory”. It helps people realize that even if they don’t follow protocols perfectly; the benefits are still going to exist and likely at a much higher rate than you would expect! Thank you for these podcasts!
I have been in the bodybuilding world for 30 years This is one of the absoltely best discussions I have ever seen regarding the topic of Strength/hypertrophy ....Fantastic ..Everything here was 100% accurate and well reserched ..This guy is a beast
If i don't listen to music during my workouts, i have trouble bringing the same intensity. My pre and intra workout supplement is Slayer and Lamb of God! 🤘 P.S. Best channel on RUclips, by a mile! Thanks Andrew! We love you!
This is the best channel on RUclips - Thanks Andrew and Andy.
This is longest podcast interview I heard and sat down through..... I'm so grateful to two of you.
This was stellar. I had it on repeat for an entire month while I drove to and from work. The 3-5 matrix, breathing protocols and the info on optimizing sleep and recovery (not sure if it’s this episode) we’re life changing. So grateful for Drs. Huberman and Galpin
This guest series is amazing 🤩. Making the world healthier one show at a time!
Specificity
1:58:50 Bulgarian style
How much rest were Bulgarians used between days of training?
1:2:12 variation to cns structural fatiuge
1:2:21 superset group
2:51:00 modifiable variables
You need building blocks and the carb substrate to do that mechonotrasduction
3:45:30 acute signaling (pathway actv), genes exp
3:57:00 biomarkers creatine kinase, LDH, myoglobin, ALT, AST, used for overreaching populations
3:59:00 HRV, resting hr
4:01:59 thoughts on interference
Thank you Dr Huberman and Dr Andy Galpin this series is unparalleled. I can’t stop listening and taking notes. I need the transcript. So grateful for both of you sharing..❤
Andy + Andrew is great duo. thank you
Excellent! So looking forward to more from Dr. Galpin. Thank you both. (And thank you to your team). The best thing that’s happened to me during the pandemic is finding Andrew Huberman online. I’ve been watching since before you started the podcast. Well worth my time. It’s been enlightening and inspiring.
This is what happens when two smart, cool people get to "work" at what they love. I'm just glad the rest of us can virtually sit in the room with them.
Thanks gentlemen! 👏 👏
Thank you for the science, Dr. & Dr.!
Me (50) and my soccer son (14) have been hitting the gym for 2 months now. All except one of his national level physical test portions improved with general hypertrophy training with a twist of specifics learnt from a shallow Finnish book on the topic and the great Dr. Galpin from the earlier episode. Very exciting to design the protocols and schedule for his passion for speed and my passion for faster marathons with this generous high level information!
Can’t thank you both enough!!!
Wish i heard this information at 14
To me, Andrew Huberman is one of the smartest people on earth 👏🏻👏🏻👏🏻
@andrewhuberman I would love to see an episode of the Podcast dedicated to tools and insight into fitness, fat loss, muscle gain, athletic goals, etc specifically for people with diabetes and in particular type 1 diabetes but not excluding type 2. As a type 1 diabetic myself, I see a lot of health, fitness and nutritional advice on the internet and elsewhere but there is a always a caveat to diabetics and the relationship between these topics and blood glucose control and insulin. I think that many people would benefit from a clear breakdown of how blood glucose and insulin levels may affect athletic performance and overall health & longevity and what can people living with diabetes (1or2) can implement in their lives to achieve or maintain goals relating to their physiology. Love your work, thank you very much for your contribution to science.
Reading all those comments under your videos truly displays what an amazing work you do. Dr. Hubermann you truly are a role model for a lot of people in this world ❤
I’ve had great results for strength and power with a mixture if calisthenics and weight (70-90% of max). Most of the weight training is for legs, and I use calisthenics for upper body. The point about intentionality and trying your hardest to activate with speed and force is so important. It also makes exercise more enjoyable. Great episode.
*Dr Andrew Huberman!*
Your brain and the range and amount of your knowledge, wisdom, intelligence, intellect, vocabulary and genius is fascinating.
I like how you started to create longer podcasts and even with wider range of guests.
Great Episode. Please consider a show on bone density and brain health for post-menopausal women
I am very impressed by Andy Galpin's insights and also Andrew Huberman's communication skills, giving focus to the podcast.
136 days No Alcohol 🥇🏆
Thank God for Andrew Huberman! ✊❤️🏅
Dr Andrew just love you soooooo much. You are a big guy but want to give you a biggg bear hug enveloping you with love and gratitude for all you do for us❤️
Thank you guys for this information/conversation. I was very excited to see a 2nd podcast from Huberman Labs this week.
Incredible work Dr. Galpin and Dr. Huberman! Thank you for all of your hard work.
Galpin needs to write a book for the layperson addressing all of the topics in this series of podcasts. Absolutely outstanding information.
Dr Huberman effectively doubled his podcast because of his guest series, great work. Not to mention he began his series with Dr Andy Galpin, with his huge store of information, info density of this series is way too high. Now you can call your friends like Lex on Monday podcast and no one will bat an eye :D. Good job, keep it up
Greetings from Bulgaria, I must say I've learned a lot from you guys, those 6 episodes should be a must in school and the content touched in is enough for a lifetime. I've repeatedly watched them and always learn something new, keep up the good work!
P.s. Sorry for my grammar, not a native speaker.
Wow! Incredible amount of information in these 4 hours. I’m loving this guest series! Thank you Dr Huberman and Andy Galpin!
Dr. Huberman is a fountain of knowledge! Just my favourite go to for so much great information. These episodes are so appreciated and I’m enjoying Dr. Andy Galpin. Look forward to the next episode!
Loving this series so far - THANKYOU SO MUCH.
I'm starting a bachelor in sports & exercise majoring in exercise prescription in February- ill be following this series closely!!
The most comprehensive podcast on strength training and hypertrophy. I genuinely thank Dr.Andrew Huberman and Dr.Andy Galpin for sharing their extensive knowledge and experience in the field of strength training and conditioning. Pure gold 🙏🏻👍🏻👏🏻💪🏻💪🏻💪🏻🏃🏻♀️🏃🏻♂️
I make changes to my workout all the time, (i choose random equipment based off what’s available at that moment) and the way I do progressive overload still is by going near failure whether it be 7 reps or 30. Been making great gains!
Great to meet you yesterday! You rock 🤘 One more question for you, have you changed any of your personal workout regimen based on these conversations with Dr Galpin? Also HBD to your gf!
This was an incredibly informative episode, even though I had to consume it over several days. Thank you, Dr. Huberman for taking the time to give the detailed breakdown of this longform content, that is really helpful, especially to share select subject matter with people in my life. Keep up the great work, sir!
I love hearing about all these people (you guys and ladies in the comments) all on a journey of bettering yourselves!!! DR HUBERMAN IS THE FUCKING MAN
Great channel. One of the most interesting episode I have seen about exercise in general among every other channel I follow. Included Peter Attia (my favorite), Rhonda Patrick, Layne Norton, TimFerris, etc. Thanks Andrew!
I can't believe all of this fantastic content is free! Excellent video! Thank you so much!
So much of my daily routine is shaped by the HLP. THANK U DR. HUBES!
Huberman makes me fall asleep sometimes, but everything he lays out with his own clips or with guests is so detailed - Simply great. I love the breakdown of everything, regardless of the topic.
I’m a kinesiology major on the physical therapy tract. I am also a bodybuilder/powerlifter and this was very informative as well as your other episodes. Thank you Andrew!
Amazing work guys, I’m a huge fan of Andy galpin
Would love to see an episode on the connection between the gut and the brain in the future, maybe with a focus on IBS.
Thanks for always making great episodes. ^^
This channel is an absolute God send, I feel Dr. Andrew Huberman is doing God's work, there's no other channel on you tube that goes into such detail but still manages to break it down somewhat for the "layman" it's a whole University going on here 👨🏿🎓💪🏿🧠
I am absolutely loving this series! Looking forward to the endurance phase. Perfect for getting the correct balance for my own training and fitness. Thank you to you and all your team.