How to Build Muscle | Dr. Andy Galpin & Dr. Andrew Huberman 

This clip is from the Huberman Lab Guest Series with Dr. Andy Galpin "Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles.” The full episode can be found on RU-vid here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-CyDLbrZK75U.html

🎯 Key Takeaways for quick navigation: 00:00 🏋️‍♂️ Hypertrophy training is about stimulating muscle growth through specific stimuli. 00:54 📊 Precision in hypertrophy programming is less than in power and strength training. 02:20 💪 Changes in hypertrophy are well-rounded; various training styles can work. 03:45 🔄 Frequency, intensity, or volume can induce hypertrophy; any one of these needs to be high. 04:15 💥 Different paths to hypertrophy, like metabolic disturbance or mechanical tension. 05:12 🏋️‍♀️ Muscle breakdown isn't necessary for growth; frequency, intensity, or volume are key. 06:07 🍎 Convincing the nucleus to allocate resources (amino acids, carbohydrates) for muscle growth. 06:33 🔀 Balancing resource allocation and protein redistribution in muscle growth.

Dr Andy Galpin explains everything so scientifically but in so easy to understand way. He is the GOAT.

For hypertrophy, you need 1 of 3 variables. 1) Frequency 2) Intensity 3) Volume

I absolutely agree with Dr. Galpin Frequency Volume Intensity Pick 1 or 2 of those 3 and be persistently consistent.

Sheesh guys! We need some bullet points after the hyper-wordy science speak, for our little brains to take in and really grasp the concept! 🙏 Ahhh, lol I’ve even listened to the full length episodes of this series and just wanted a wee refresher, and found this clip equally brow furrowing in complexity as the full length episodes. FOR THE SIMPLETONS: Okay so 3 things. Strengthen by training intensely enough, or frequently enough, and make sure you’re getting the nutrients to support muscle growth, and they WILL grow. 💪

Interesting bit at the end about protein redistribution. One summer I went all out on a track bike and was biking over 100 miles a week. My legs got HUGE from all the sprinting and my upper body shrank.

Great focused clip for exactly what I needed. Thank you both!

Asking a question here as Andrew mentioned on one of his podcasts that the comments do get read, so let's hope this one gets through. My question is in regards to Vitamin C supplementation and its effects on building muscle. From what I understand there have been studies showing that Vitamin C supplementation (usually 500mg to 1000mg) can hinder hypertrophy (not sure about strength gains) and blunt the growth of muscle quite significantly. Given that one of your sponsors is AG1 and has roughly 420mg of Vitamin C per serve (420% RDI), should people be concerned -those who are aiming to grow muscle at least- about a loss of muscle growth due to daily Vitamin C supplementation? Or has the literature changed and shown that Vitamin C doesn't actually impact hypertrophy? Thanks for all your incredible work and the information you're putting out there.

I would love for you to do a list of safe performance enhancing supplements. Love your content!

Have you read "Eccentric ergometry: increases in locomotor muscle size and strength at low training intensities" by LaStayo et al? Curious about your take on it.

As Ronnie Coleman said in one of his training videos "Lift as heavy as possible and as many repetitions as possible"

Dr. Andy Galpin is clearly an expert in his field. Impressive!👏

When I was watching the full podcast video, I heard Dr. Galpin mention Mike Mentzer and how he likes his character. I am curious about his thoughts on the 1set to failure protocols, he did talk about 15 to 20 sets being the optimal range, but he also mentioned that there are many different methods to achieve hypertrophy. I am really curious to know what Dr. Andy Galpin thinks about Mike's training philosophy for hypertrophy.

How do you get muscles in English terminology. What supplements to take or how to train daily.

Are you building muscle for strength or for size(hypertrophy)? The protocol is different for what you want to achieve. If you look at size alone and not worry about strength, then you will notice that the bodybuilder has larger muscles than the powerlifter but is weaker than the powerlifter. Also, you will notice that different regions of the body do not develop to the same degree or effect as other parts or regions. Why is that, even though the hormones and nutrients are carried equally to both sides and also from "top to bottom" as they leave the heart? Why is that different people doing the same exact exercise do not develop equally? As for the "damage causes growth" explanation, that does not explain why triathletes are so "slim" even thought they are damaging the muscles of the arms and legs. Damage will only account for a small degree of size due to the body's overcompensation reaction due to stress caused injury. A simpler explanation which incorporates different muscle types( fast twitch, slow twitch and intermediate twitch) and different training protocols( training for strength, training for size, and training for endurance) is one that looks at the biochemistry of the muscle cell as it is being stressed via exercise. There have been studies done that have looked at the pH of the blood and pH of the urine of individuals doing the 3 main exercise protocols. They looked specifically at lactic acid levels and carbonic acids levels. The lowest pH( highest levels of these components in these fluids) was in the bodybuilders. The next level with lower amounts of these components(= higher pH) was with the powerlifters. Those doing aerobic type exercise had resting level or near resting levels of these components. By exercising, the pH of the muscle cell is changed due to changes in the amount of carbon dioxide and lactic acid produced. This change in pH targets the cell to be receptive to the anabolic hormones. The degree of change in pH is related to the oxygen capacity of the given muscle type and the duration and intensity of the exercise. At this point, I am is getting too wordy to go further...... Dr. Huberamn, if you want the explanation how this change in pH targets the muscle cell, let me know. It was part of my Human Nutrition Master's thesis back in 1996 in explaining muscle growth. I decided to get a Master's degree in Human Nutrition after, as a "natural for life" bodybuilder, I won the 1986 AAU Master's Mr. USA bodybuilding title. I wanted to know why tuna had its effect on bodybuilders. P.S. I suffer from dyslexia, so you might find some spelling errors and omissions in the above comment.

Hellooo all your videos are soo inspired...Is there any excercise or any meditation for person who suffering from Limb Griddle Muscular Dystrophy..... awaiting for your reply

Doesn’t forming bonds release energy? In metabolism I get that you’re never only breaking or only forming bonds, but the way he said it seems wrong

I wonder what Andy's take is on Chris Beardsley's assertion/model of hypertrophy that the only thing that needs to be attained is appropriate mechanical tension to stimulate hypertrophy. His model suggests that high/medium and low reps all achieve this end outcome of stimulating mechanical tension, so it is the same stimulus regardless of repetition range. So Andy you are right that there are many ways to prescribe to attain hypertrophy but based on Chris Beardsley's theory it is always the same stimulus - mechanical tension!! Anything else is facilitating that end outcome!!

If I consume berries or supplemental antioxidants, after triggering hypertrophy, do the antioxidants negatively impact the benefits of hypertrophy?

Using systematic progressive overload and having enough amino acids present to maintain life you can increase muscle mass. Using the law of irreducible minimums and the law of diminishing returns should be your governors.

Re: specificity- can one make gains of strength while in a caloric deficit or maintenance? Since strength gains gain be made without gaining mass. Does anyone recall them touching on this at all? Or have info to share?

Hypertrophy training is almost always much better than resistance training in every situation including looks

...just to point out that animal cells do not have a cell wall (time index 2:52), and since we are talking about muscle cells in a human...

I have been listening to Huberman lab podcast and I have noticed that whenever they add those bonus podcast from Dr. Galpin, it’s kind difficult to follow and hard to focus. I believe it’s good information and lots of effort put into it but just not presented in an interesting way with clear action items.

how about if your prediaetic carb are not good for some one with this condiion?

So how does someone who practice ketogenic diet can build muscles?

Could i get muscle gain with out doing calories surplus ?

Cheers, mate!!! 👍

If I understand Dr. Galpin correctly, a low-carb, or keto, diet would be a poor choice in achieving hypertrophy?

My biggest issue is that I work 12 hour nights as a nurse after coming off of the night shift I am very tired . I am having a hard time having any consistency so I can get a routine Any tips on this ?

We need more from your time with Mike Mentzer!

That was lot of waffle with not much practical advice other than train hard enough and frequent enough to build muscle.

When comparing metabolic disturbance to mechanical tension, does one create more strength than the other?

holy crap, you KNOW the question. i don't see a need to rephrase it. Seems so LONG WINDED.

Love this stuff 🏴󠁧󠁢󠁥󠁮󠁧󠁿

Dr Galpin, whats frequent enough? Im new to lifting. I have no clue.

This is for all the bros who suggest you need 5 rest days. If you do not have frequency, good luck.

Unfortunately his chemistry has a misconception most likely due to a biology book showing energy released from adp to atp. However, bonds forming is actually exothermic and that’s why it’s naturally occurring; a ball doesn’t roll up a hill by itself.

Mike Mentzer!

The fourth element of hypertrophy is the beard and mustache combination.

A video to play at 1.5% speed so you can listen at a normal pace

No body ever talks about Myostatin

this shit made me cry

So you don't need to tear muscle in order for the protein to come in an build into it for size and strength? hmmmmm

So this guy is esentialy saying if you want muscles you need to train and eat good.

Dr Andy needs to define terms more clearly, ex intensity? Frequency? Give clear examples like 3 sets, 12 reps to failure. Or is it 5 sets and 12 reps to failure? Or is it 7 sets and 15 reps to failure? BTW define failure. So Dr Andy assumes he is talking to a group that has a base layer of knowledge, this is not always true. I’m sure there are many gems here but having a hard time parsing them out, reading comments I’m not the onlu one.

He said you need carbohydrates to build muscle..but a lot of experts say you can build muscle on a KETO diet

This wasn't a particular informative discussion. I guess it was a good view from 15,000 ft. And for that, we thank you.

What about all those doctors saying we don't need carbs, defending keto diet????

Mike mentzer baby

theres not one piece of actionable advice given here. 99% of people watching this have no use for the science textbook knowledge of what occurs at a microscopic level of hypertrophy. just dumb it down and tell us what needs to be done to grow muscle.

Great content brother! Do you have a business email?

Don’t care Wht anyone says , the human body only goes so far without steroids.

Shock the muscle.

there is way too much nuance here, what normal person trying to get in shape can keep track of all this

When you chug down the whey protein...

How about eat 4000 calories of decent food in the morning then go to work come home. work out for 2 hours chill play the game and go to bed put that on repeat and chang from top half body to bottom half body ever 3 days in working out meat vegetables fruit and rice for some carbs that's my life how I fixed my life I disciplined my self

🎯 Key Takeaways for quick navigation: 00:02 During REM sleep, people can solve problems or respond to external stimuli, suggesting cognitive activity during this sleep phase. 01:29 Lucid dreaming, where individuals can consciously control or direct their dreams, might be related to the asymmetry or dissimilarity between subcortical and cortical brain structures. 02:54 Lucid dreaming, while intriguing, raises concerns as it activates the hippocampus in ways that may be maladaptive for memory erasure, potentially affecting conditions like PTSD. 04:48 Lucid dreaming can be a powerful tool to break repetitive nightmares. Rehearsing changing elements in nightmares during wakefulness and implementing them during lucid dreaming may help disrupt traumatic dream patterns. 06:46 A study is referenced where individuals cued themselves with smells or tones during wakefulness, then used these cues during lucid dreaming to change variables in recurring nightmares, showing potential for nightmare intervention. Made with HARPA AI

Then get back surgery

He said a whole lot of nothing.

I love listening to a person with no Muscle tell me how to build muscle...

Does he ever interview women lol

He calls hypertrophy training "idioph"?

Pure bla bla bla

BORING!!!!

Next time, speak “English” if you want yo help people. You know you’re talking in jargon to try to impress folks. That means you are insecure in my opinion

He’s so good talking like everyone’s body is the same but why I can’t see any muscles on him ? 😂

I have learned so much from your podcasts which are perfect for someone such as myself who does not have a medical background. The link between exercise the brain nervous system and muscle endurance and essentially training one's muscles. I am an avid yoga practitioner, especially Ashtanga or power yoga; that I credit for the lean,defined muscles that I have been build over the years. I am curious about your thoughts on this particular discipline.