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

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.

This may be the best channel on youtube.

🎯 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

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.

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.

More specific applicable knowledge than my PT certification and sport science degree combined 👏

I stop spending money on Netflix and start binge watching huberman channel ❤😊💪

Thank you Dr Huberman.. you're helping a lot of people more than you'll ever know.

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

This channel is what the world really needs ! Thank you Professor

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!

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.

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 cant believe this content is free. I am so grateful.

I've listened through this podcast 5 times trying to absorb everything. This is GOLD. My hypertrophy results have been incredible! Thank you Drs!

I must confess, I take my phone into the gym to workout. It's a great time to listen to The Huberman Lab podcast.

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

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 :)

This might be the GOAT podcast episode. Thank you Dr Huberman

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!

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.

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.

I mean about 5 hours of a jam packed podcast with life changing information for free. I'm incredibly thankful for this channel.

Andy Galpin + Huberman = mind-blowing

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!

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!🖤✨

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!

I'm so stoked for this series. Dr. Andy's 25 + 50 min phys. videos are awesome. This series is top shelf!

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..❤

Thank you guys for this information/conversation. I was very excited to see a 2nd podcast from Huberman Labs this week.

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!

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 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

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!!

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.

The sheer volume of information that this channel has been putting out recently is astounding. Thank you Dr Huberman, you’re a superhero.

This guest series is amazing 🤩. Making the world healthier one show at a time!

When you think this podcast can’t get any better. He does a series like this. Bravo!

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.

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.

Myself and many others greatly appreciate everything you do for all of us, Professor Huberman. Thank you so much!

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!!

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!

I am now 31, and have learned more in one year of listening to Andrew than five years of college. RU-vid university?

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!

Dr. Huberman and Dr. Galpin, thank you very much for this EXTREMELY insightful information. To be completely honest, you two are incredible people and I'm so stoked that you've partnered to make an invaluable series around physiological performance. This is the coolest data ever.

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.

Wow! Incredible amount of information in these 4 hours. I’m loving this guest series! Thank you Dr Huberman and Andy Galpin!

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 longest podcast interview I heard and sat down through..... I'm so grateful to two of you.

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.

This is by far, the best podcast I’ve seen on understanding how the body functions and reacts to resistance training!! Can’t wait to watch the rest of this series!!

5 hours of pure, unadulterated, gold 😍 Thank you for being you 🙏🏻

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!

I watched it 2times and i don't regret anything

I’ve been listening to this podcast for the past several months and am so grateful for all the knowledge. Thank you for constantly teaching me new things!

Thanks for all you do in name of science Huberman! The amount of knowledge in here is absolutely amazing!

My PT certificate didn't teach me that much as the first hour of this podcast did. you are truly amazing

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!

Andy is the best. He is so knowledgeable. This is my favorite interview of him.

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.

Thank you Dr. Huberman for another episode. Pure Gold 🪙

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. ^^

I LOVE this conversation! So much valuable information from 2 of my favorite scientists. Thank you for sharing! 🙏

I can't believe all of this fantastic content is free! Excellent video! Thank you so much!

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

Female. I started resistance training aged 56 and have quadrupled most of my starting weights I move. I feel fabulous.

This series is great. The best part is how much both these gentlemen enjoy this and the curiosity they have. I enjoy it too!

Greetings from Hungary! Thanks for all the knowledge you share Dr. Huberman with us common folks. I started to utilize some of the techniques you shared with us (sunlight, cold shower, morning exercise rather than an afternoon one, etc.) but my biggest gain was realizing that I heavily monitor myself when socializing and be very careful how I articulate myself to others. Now I know why I don't remember many of the topics I discuss with others. I simply focus on my behavior. Something to work with at the psychologist.. :) Thanks again!

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!

Incredible work Dr. Galpin and Dr. Huberman! Thank you for all of your hard work.

Really loving this series of episodes with Dr Galpin. I think it would also be appropriate to include performance as a theme of conversation as well. Believe it or not, there is a lot of us athletes following!

*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.

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.

Great Episode. Please consider a show on bone density and brain health for post-menopausal women

@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 ❤

This is an Amazing podcast! Thank you Dr.H for bringing the Best Of the Best. May God Bless your life and all these Amazing people you bring to us

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!!!

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!

I just love this episode and the whole special series with Andy. This is amazing. THANK YOU!

This podcast is the best information out there. Can't get more informative and structured that it is now I'm very grateful for your job, Thank you!

So much of my daily routine is shaped by the HLP. THANK U DR. HUBES!

Andrew Huberman and Peter Attia trying to out do each other with their strength series’. I’m here for it. 😆

This was amazing. Thank you so much for putting this out for the public to listen to and learn from. I feel like I am in the drivers seat when it comes to my hypertrophy training now in a way I have not been. Any trainer I have had at the gym, any trainer/influencer etc. I have listened to on the internet, even other specialists in the field who do research on the topic, have somehow managed to make it much more complicated and more opaque. Dr Galpin got down to the brass tacks of what is going on when we train for hypertrophy vs strength and I now know the variables I can play with to find optimal routines for my needs and goals. I know I will be returning to this episode many a time to aid me as I move forward. I’m excited to listen to the other conversations between the two of you. 💪

Just listening to this while working out improved my performance by 3 to 5 percent. 💪

Shoulder and neck posture might be a cool episode or q and a topic! Love your work

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

This 6 part series is helping me so much in my fitness and health journey. 5 years of experience in the gym and this video will make me change lots of habits of mine in the gym. Can't imagine what people that just started fitness can pull out of this and get better extremely fast with these in detail workout protocols. Thank you so much for your time and effort Dr. Huberman and Dr. Galpin!

Galpin needs to write a book for the layperson addressing all of the topics in this series of podcasts. Absolutely outstanding information.

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 RU-vid, by a mile! Thanks Andrew! We love you!

Another great episode. I have a question mostly related to the first episode but was also touched upon around minute 23 when you briefly discussed connective tissue. Several years ago I listened to gymnastics coach Christopher Sommer on a few different podcasts. He talked about the importance of strengthening tissues during strength training (especially gymnastics type training). As examples, movements like an iron cross or planche on rings requires a great deal of connective tissue strength in the elbows in addition to the muscle strength needed. It was his experience that it takes 6 to 7 months for measurable improvement in connective tissue strength. First, Dr. Galpin, have you studied this at all, and if so, what have you found? Also, going back more towards episode 1, where would categorize static hold exercises like the ones I have mentioned out of the 9 you delineated? *I* would be inclined to think of it as muscle endurance, but IMO there is such a great degree of strength just to perform those movements for even a full second, they also seem related to the strength category as well. I would love your thoughts on this.

I love this series! Love how lengthy the videos are! Not only do they keep me occupied at work but I get to learn so much in a day! Love it!

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’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.

“He peaked at 69 or something, cuz he is goofy” 😭😂

I listened to the podcast twice. this is so well explained and substantiated! thank you andy and andrew. I look forward to the next episode

Most of my trainings I listen to Andrew Huberman. Thank you Mr!!