Science of Muscle Growth, Increasing Strength & Muscular Recovery 

This is the positive side of RU-vid which dominates. A full fledged Stanford professor is educating us 2 hours at a time for free, absolute legend.

The amount of info here is insane. The fact this is free is astounding.

Please don’t stop being educational! I’m sure some of your audience is pressuring you to just “get to the point” I hear you saying things like “I’ll get to the protocols soon” etc… but I love knowing the “why” and you break it down incredibly well. I’d rather have too much info and tune some out or skip some if I feel I need to. Thank you!

The amount of valuable information this man is giving the world for free is astonishing. You can tell he is living in his purpose. To spread critical information for improving physical/mental health across humanity. Andrew Huberman, you are truly making the world a better place and empowering people all over to want to become healthier in all facets. God bless you sir!

I love these podcasts! This is how the internet should be used -- education and greater well-being.

Been training for over 10 years and I am a certified trainer. The amount of information in this two hours podcast is extremely valuable for anyone regardless of experience. Very grateful it is free cos I wish I had watched a video like this when I was a newbie!!!

This guy is a neuroscientist, but he is excellent as a speaker who clarifies, simplifies and communicates core principles of sports science. Even though this topic is especially complex and demanding to grasp, he does a great job. The technical jargon is kept to a bare minimum, which allows even the most ignorant among us, including myself, to get started. This man is performing a service to mankind. He is a beacon of bright light, an agent of illumination and remover of the misty clouds of obscurity and nefarious as well as deceptive half-knowledge. Thank you kind sir.

Incredible how much information you pack into a single episode, and minimal to zero repetition. Much appreciated, can't imagine how long it takes to gather and prepare

Blown away...been training over 20 years and this is the most intelligent and evidence based muscle scientist I have ever heard. Thank you!

This is the only time I’ve been the first person to arrive at a lecture in my life

Dr. Huberman, I am from India. I am Nutrition Science Practitioner. Your videos are helping us a lot. Thanks is a very small word for what you are doing for this world. I am very much grateful for your knowledge and experience. Tons of blessings.

I love how he always corrects himself if he slightly misspeaks. Shows it really matters how clear u come across

Some notes **In between set contractions/flexing:** - not good for performance on sets -> diminish the amount of weight you can move - but it will enhance muscle growth, mind-muscle connection, muscle isolation - leg extensions before squats will result in better isolation **Recovery between sets:** - 2 minutes for testosterone protocol - 2-6 for anything else **Testosterone protocol**: - 6 sets of 10 repetitions for each muscle group. Compound exercises also will do - 1 rep can last anything from 0.5 - 6 seconds. If you want explosiveness, you can consider doing them as fast as you can without relying on inertia - 120 secs rest time **Questions:** - how good are you at isolating a given muscle? - how many sets you want to do? - how often do you want to train? - therefore, how many sets can you do per training session? - are you aiming for performance - distributing the work across the nervous system and musculature? **Test recovery (cardio or resistance):** - if a muscle is fatigued, this does not mean that other muscles can be trained - Assess system recovery - the ability of your nervous system of distributing force: - grip strength in the morning-> grippers, floor scale - carbon dioxide tolerance - CO2 discard rate. Protocol: - after you wake up, stay off phone - inhale nose + exhale all the way through the mouth -> repeat 4 times - inhale all the way expanding the belly - start the timer - release the air through the mouth as slowly as you can - stop the timer after you can no longer exhale - If you discard rate - is less than 25-30 secs, you are not recovered - is between 30-60 secs, you are in green - is between 65-120, you have recovered your nervous system - Keep track of the rate - cold as a recovery tool - using cold within 4h of the workout will reduce inflammation, but will probably hinder your muscle growth - short circuits resistance training results **Reducing inflammation, calming down after training:** - revery app - non-sleep deep-rest - suficient omega3, 1000mg EPA per day - vitamin D3 - Magnesium malate **You want inflammation during training!!!** **Muscle fibers:** - high twitch -> strength - slow twitch -> endurance **Proper nerve-muscle connection/firing and improve hypertrophy :** - salt🧂 - creatine - 5g per day for someone who is 180 pounds / 81kg - 3-5g if you are lighter - beta alanin - Nutrition - 700mg lucene? (amino acid) but from whole foods (not supplements) - geared towards strength - you don't need to eat frequently - 2-3 meals a day should be good **Make a training routine - same time of the day and stay consistent** **Further reading:** - **Dr Andy Galpin** [**www.andygalpin.com**](www.andygalpin.com) - **Brad Schoenfelds**

Mr Huberman what an absolute gift you are to humanity -the amount of time and knowledge for free is astounding.I am not joking when I say you should be nominated for a major prize, you are changing ordinary people lives big thank you from the UK

This man gives me faith. The way he tries to bring light to all sorts of topics is amazing. I wish him enough energy to keep on educating people like me who don’t have access to this kind of information.

We need to get this guy up to 1 million subscribers by year end....who's with us? Let's do it!

This is how a good monday looks like: - Mate in one hand - Something to take notes - Huberman Lab Podcast talking about really cool stuff

Sir, you deserve a Medal! I dont have the money to study.. so i study your podcasts 🥰 Thanks for your scienebased Work ❤

Listening to these podcasts at 16 feels like a cheat code.

This is 2 hours of not wasting anybody's time! Really impressive

I’m a nurse and enjoy my time at the gym when I’m off work. It’s my mental therapy! Sir, you’ve educated me more on muscle anatomy than anything I learned in nursing school! Thank you for making and sharing this video. I enjoy watching your channel. Keep teaching! Thank you for all you do :-)

I wrote down 6 Workbook Size Pages Of Information In Merely 15mins Into This PODCAST....The Amount Of Knowledge & Wisdom In Depth Is Insane....Thank You So Much 🙌

When Andrew is able to incorporate images into his podcast for visual learners, this podcast will soar to new heights.

I am 70 years old, and I am trying to gain muscle strength. Thank you for explaining in simple terms . I feel inspired to get started.

As an engineering major with a craving for biology, this podcast hits the spot....every time

This morning ( 12/13/23) - I did this for the first time - 1.24 !! I'm a competitive cyclist at 65 year old and train every day. I am adding this into my measurement protocol every morning - thank you !

Dr H I hope you're caring for yourself as much as you're caring for us

Thank you, I'm watching this instead of going to the gym

Hi Andrew, I love your podcasts and am learning a massive quantity of really helpful info! I do want to mention, while it is awesome that you have a sponsor for sustainable meats, as a former beef producer, and veterinary technician working with beef cattle, all beef cows (except organic) are treated to amazing lives and do not spend their lives in a feedlot. The feedlot is only the last couple of months prior to slaughter. We raised our beef on grass like all other American producers and finished on corn for that extra marbling (fat is flavor as we all know!). I just wanted to put that out there because so many people think cows have awful lives, but they are raised with care, consideration, and love, moreso than many humans get to experience. Keep up the great work!

When Andrew says we're not going to get more technical than this and I'm like, get more technical. This podcast gives me all the nerdy science feels

It would take two or three days to digest us to all information " two hours". we can understand your hard work. You need rest for one week. Thank you very much, professor.

There's no wonder these videos have millions of views. Andrew is one of the best ergogenic truth seekers on the web and he's super balanced: He talks with the right speed, the right intensity, solid, collected, objective, super knowledgable, yet not boring, slow or full of fluff , irrelevant information. It's 2 hours, but 2 hours of relevance. Sometimes there's repetition, but that's often to accentuate important points and/or to summarize. This is just super profession content. Together with armwrestling, of all things, Andrew was my big discovery since corona. Keep up the awesome work!

its blowing my mind that all those things ive experienced exercising free weights ,bicycling, soccer, swimming and with weights the past 16 years as a passion that can't stop and it's heavily a part of my life and feels unnatural to akip, now come up as actual scientific meaning and words in my head. My biggest advice to you that want to change their body and their life quality is, don't change your life for your goals, bring it with you so it becomes one with you. If you force something, it's gonna eventually fade way from your comfort. Don't force it, connect it with your life.

This podcast is slowly bankrupting all the fitness and self help gurus

This podcast has already overhauled my morning routine in so many ways: earlier wake up time shift (something I was unable to achieve for 36 years!); non-negotiable 10-30 min direct sunlight; and now 2min Co2 tolerance test first thing after waking up 😊 So many health benefits from these 0 cost changes, I stopped keeping the count!

Thank you for so much in-depth information. As a orthopedic specialist/physical therapist and manual therapist, I think it would be beneficial to mention that nerve function also depends on how well the joints (where nerves exit the spine, etc) also determines how well the nerve and muscle function to build strength. As you know, this is called muscle recrutement and when joints are out of alignment or one is doing an exercise that pulls joints out of alignment, the muscle doesn’t strengthen well. It’s best to work with a physical therapist to improve muscle strength and prevent injury.

Listening to Dr. Huberman has greatly improved my physical and mental direction towards future positive lifestyle changes.

Can't believe this is free..

As a 60+ female, lifelong athlete, your podcast has provided more insight into why some training schedules have worked for me, while others haven't. I'm also a public speaker and author, hoping to motivate audiences to get out of their chairs and exercise. (Along with trying other healthy practices like spending time in nature, meditating, serving and connecting with others.) To say I am grateful to you and this incredible work you are doing is an understatement! Every week, my yoga students hear some new tidbit that you've shared with us. Thank you from ALL of us! You are making a difference in more lives than you can even know.

A true legend, a real meaning of education, a mix of vocations and passion that defines the professors as a humanity hero

I’m a independent strength and conditioning coach. This is GOLD! Your podcast will for sure help me improve as a coach. Thank you 🙏

Would you PLEASE seriously consider doing a "special topic" talk uniquely geared how these areas affect our 80+ population, parents and grandparents? I can't get enough of listening to your deep dives into sleep, cognition, metabolism, diet and hormones. I know many people who want to help aging love ones live fulfilling, independent lives and although their doctors can help with a specific ailment, very little of the underpinning biology can be relayed in your 20min visit. What can families do to help 80+ love ones? Sadly, their delicate homeostasis balance can be so easily derailed when they get sick or hurt, causing them to spiral out of control like a runaway freight train. The precious weeks and months recuperating from a long hospital stay or severe illness is super critical in helping them get back to their independent and/or high quality of life. Statistics show when they loose a significant amount of body fat and muscle, they have a significantly higher mortality rate over the next 6 months to year. Any thoughts on how to help them regain what little muscle strength and fat stores they had? Their sense of taste and smell tends to weaken, sleep gets disrupted, until they ultimately battle needing to eat but not feeling hunger pains to cue them to eat, causing it all to worsen. I apologize for the long comment, and thank you for your time in reading it. Please give a thumbs up if anyone else feels this would be an important special talk for him to give.

15+ years of working out and I have learnt so many things from this single podcast. Admire your stamina for powering through long podcasts and providing us the best info. Thank you!

🎯 Key Takeaways for quick navigation: 10:58 The episode focuses on the importance of muscle and how the nervous system controls muscle, influencing aspects like movement, metabolism, posture, and aesthetics. - Muscles play a crucial role in various aspects of life beyond just strength, including posture, metabolism, and movement. - The nervous system, including upper motor neurons, lower motor neurons, and central pattern generators, controls muscle function. 16:10 Muscle growth is regulated by the nervous system, particularly the neuromuscular connection. To build larger muscles, you must optimize the connection between nerves and muscles. - The size and quality of muscles, as well as their response to exercise, are controlled by the nervous system. - To achieve specific goals related to muscles, understanding how the nervous system controls muscle function is crucial. 20:30 Muscles use glycolysis, a process of breaking down glucose, as their primary source of energy. Glycolysis involves converting glucose into pyruvate, generating ATP for muscle function. - Glycolysis is a key energy-producing process for muscles, using glucose and glycogen to generate the necessary ATP. - Understanding glycolysis is essential for optimizing muscle function and energy usage. 22:01 💡 How Oxygen Affects Energy Production in Muscles - Glucose and glycogen are broken down into pyruvate, which produces some energy. - If oxygen is available, pyruvate is further broken down in the mitochondria to generate 28 to 30 ATP, a significant source of energy. - Muscles are metabolically demanding, and oxygen availability is crucial for efficient energy production. - Lactic acid in muscle burn is a misconception; it's actually lactate. - Lactate serves as a buffer against acidity in muscles, reducing the burn sensation. - Lactate also acts as a fuel for muscle contractions when oxygen is limited. 26:26 💡 The Positive Effects of Exercising to the Point of Burn - Exercising to the point of burn, around 10% of workouts, can signal lactate release. - Lactate acts as a hormonal signal, positively impacting the heart, liver, and brain. 34:09 💡 Understanding Muscle Hypertrophy and Strength - Muscle hypertrophy and strength can be achieved through stress, tension, and damage. - Stress, tension, or damage to muscles trigger adaptations, such as thickening myosin protein. 44:11 💪 Muscle Growth and Strength - Muscle growth (hypertrophy) isn't about making muscles bigger but stimulating certain chemicals to make myosin (muscle fibers) thicker. - Resistance exercise, regardless of age, is crucial for maintaining muscle strength, improving bone density, and preventing frailty. - The ability to contract specific muscles is crucial in muscle development. Good neural control can lead to efficient strength and size gains. 45:12 🧠 Mind-Muscle Connection - The mind-muscle connection involves independently contracting specific muscles using upper motor neurons, and it's crucial for muscle development. - Ability to contract and isolate specific muscles is a key feature of the neuromuscular system for hypertrophy. - Hypertrophy involves generating isolated contractions by challenging specific muscles unnaturally. 47:36 💪 Strength vs. Hypertrophy - Strength training involves moving weights, while hypertrophy aims to isolate nerve-to-muscle pathways to stimulate muscle growth. - Muscular isolation is not natural in daily activities; it's essential for hypertrophy. - To get stronger, you need to lift progressively greater loads, while for hypertrophy, it's about generating localized muscle contractions. 51:53 🏋️‍♂️ Practical Steps for Resistance Exercise - Optimal resistance exercise involves working in the 30% to 80% of one-rep maximum, with an emphasis on performing sets to failure or near-failure. - For trained individuals, the ideal number of sets can vary from 5 to 15 sets per week, depending on efficiency in contracting muscles. 53:20 📈 Volume and High-Intensity Training - Most resistance workouts should fall between 45 to 60 minutes, as longer workouts can lead to hormonal responses not beneficial for muscle growth. - A moderate intensity range of 30% to 80% of one-rep maximum, with some high-intensity sets to failure (up to 10% of total sets), is a useful approach. - The amount of work needed to stimulate muscle growth depends on individual muscle control, and more efficient muscle recruitment may require fewer sets. 01:04:03 💨 Speed of Movement in Resistance Training - Increasing speed in resistance training is beneficial for athletes wanting to improve explosiveness and speed, particularly in sprinting, jumping, and throwing. - Slowing down movement as resistance increases can help recruit high threshold motor units, making it suitable for those aiming for strength gains. 01:05:59 🏋️‍♂️ Weight Training Strategies for Different Goals - Weight training strategies vary based on your fitness goals, whether it's hypertrophy, strength, or explosiveness. - Training for explosiveness and speed involves moving moderate to moderately heavy loads quickly (60-75% of one-repetition maximum) in a controlled manner. - Customizing your resistance training practice and periodizing your training are essential for optimal results based on individual needs and goals. 01:11:44 💪 Resistance Training and Hormone Release - Resistance training, especially when performed for 60 minutes or less, can increase serum testosterone levels. - A specific protocol of six sets of 10 repetitions with two minutes of rest between sets is shown to stimulate testosterone release. - Prolonged resistance training sessions beyond 75 minutes may lead to increased cortisol levels and reduced testosterone. 01:14:06 ❄️ Palmer Cooling for Enhanced Resistance Training - Palmer cooling, a technique that involves cooling the core of the body using ice packs or gel packs applied to the palms, allows for higher volume work with the same weight. - By cooling between sets, individuals can perform more repetitions and work at higher intensity over time, enhancing strength and hypertrophy. - It's a valuable method to achieve strength and hypertrophy goals without reducing weight. 01:15:35 ⚖️ Balancing Recovery and Training Frequency - Assessing recovery is crucial to determine the frequency of resistance training sessions. - Recovery can be tested through simple morning assessments, such as grip strength, which indicates how well your nervous system can generate isolated force. 01:26:32 💡 Assessing Physical Performance - Tools to assess physical performance: Grip strength, Carbon dioxide tolerance. 01:27:00 🪶 Carbon Dioxide Tolerance Test - How to perform the carbon dioxide tolerance test. - Measuring carbon dioxide discard rate. - Interpretation of carbon dioxide discard time. 01:29:30 ❓ Interpreting Carbon Dioxide Discard Time - Significance of different carbon dioxide discard times. - Implications for recovery and physical performance. 01:30:58 ❄️ The Use of Cold for Recovery - Using cold treatments for recovery. - Effects of cold exposure on muscle repair and growth. - How using cold immediately after resistance training can interfere with muscle growth. 01:36:19 🚨 Be Cautious with Anti-Histamines and NSAIDs 01:39:42 🧂 Importance of Electrolytes and Salt - The role of salt and electrolytes in nerve-to-muscle communication and performance. 01:45:25 💪 Benefits of Creatine - The performance-enhancing effects of creatine supplementation. - Dosages and effects on hydration, power output, and fatigue. 01:47:23 💪 Creatine and its effects - Creatine enhances power output. - It can increase dihydrotestosterone, leading to increased strength and libido. - Some people may experience hair loss or accelerated beard growth when using creatine. 01:48:49 🏋️ Beta-alanine and its effects - Beta-alanine supports exercises of slightly longer duration, combining anaerobic and aerobic elements. - Improves muscular endurance, anaerobic running capacity, and reduces fatigue. - May have effects on reducing body fat and improving lean mass. 01:50:14 💧 Role of electrolytes in performance - Electrolytes play a crucial role in improving exercise performance and are well-supported by scientific literature. - Proper electrolyte balance helps maintain hydration and performance. - Ensuring an adequate intake of electrolytes is essential for optimal muscle function. 01:52:36 🍽️ Nutrition and muscle support - Consuming essential amino acid leucine (700-3000mg) with each meal supports muscle synthesis. - The protein density of whole foods, especially animal proteins, can be essential for muscle growth. - Eating 2-4 times a day, providing essential amino acids, supports muscle repair and growth. 01:56:29 🤔 Managing exercise's impact on cognitive function - High-intensity and long-duration exercise can temporarily reduce oxygenation to the brain, impacting cognitive function. - Scheduling cognitive work during non-exercise periods can enhance cognitive focus. - The regularity of training times can help optimize the use of the nervous system for cognitive tasks. 02:03:15 💊 Quality supplements and partnership with Thorne - Thorne supplements are known for their high-quality standards and accurate labeling. - They partner with reputable organizations like the Mayo Clinic and professional sports teams. - Using Thorne supplements can help support various aspects of health and performance. Made with HARPA AI

I love how careful you are to not upset anyone, you're a master at covering so many subjects so carefully haha amazing

This means that the best athlete is the athlete with the best nervous system.

Increasing my sodium has given me a new lease on life. I’ve been plagued by low energy/brain fog for years I tried fad diets, perfecting my sleep, every supplement and nootropic known to man, all had modest to little benefit. Turns out I was sodium deficient the whole time, you said it’s not the most glamorous performance enhancer but it may be the most important and for me personally the most life changing. A cloud of depression and lethargy has been lifted off my shoulders. I’d occasionally feel good either around high carb (added salts) or days after rest days and I could never pin down why until recently.

1. IIsolate muscle movement. Focus on the part while workout. Dont use momentum. Hypertrophy 2. 10% of burn out in workouts. Get Lactate 3. Give resistance & stress & damage on muscle. 4. Muscle dosent grow. But the balloons 🎈 myocin around it does. 5. 30-70% body weight. Weights lift until we can't perform. Each muscle catogry. Low weight x more reps. Weekly sets 5-15(min) upto 35 6. It's all nerve-muscle communication. 7. Control deliberately the contractions of the muscle. Sending the upper to lower motors neurons units. Heinemann principle 8. Workouts 45-60min less. Resistance training. Increase testosterone. 9. Flex inbetween sets. 10. 6sets × 10reps. 120sec rest. Single session. Testosterone increases. 11. Fatigue motor units before you want to isolate the muscle. Like leg push ups before squats. Not for endurance but hypertrophy 12. Hrv (heart rate variable)is good. 13. Morning Recovery check. Grip strength when wake up / Floor scale weight check. If force is fine. If 10% less. Recovery still happening. 3rd. Recovery test Carbon dioxide discard test. 4 inhale exhale. 5 inhale mouth & measure the blow out time. 2min good. 25-50sec. Recovery still needs. 14. End of training. Parasympathetic system to help recovery. 5min respiratory exercises. 15. Within 4hr workout inflammation. Cold therapy. Cold shower/ ice bath. 16. Have Omega 3, magnesium, vit-d to reduce inflammation. 17. Salt allows the neurons to communicate. V. Important. Electrolytes etc. 18. Creatine 220pounds. 15g need. Performance enhanced 20%+ & Reduces fatigue. 19. Beta-alanine for longer duration for cardio. 20. Palmer cooling method. 21. Essential Amino acid leucine 700-3000mg per meal to support 🎈 mysons. 22. Use important cognitive work before the workout. Biological clocks. 23. Timings don't matter. Morning/eve.

This is gold content. If you have spent years in the gym, it's worth spending 2 hrs and figure out what's going on under the hood

This podcast is a wonderful and benevolent creation. A blessing and a gift. Thank you Professor Huberman!!

This explains a lot for example on leveraging lactate to enhance brain function, as the legend Muhammad Ali once said, “I don't count my sit-ups; I only start counting when it starts hurting because they're the only ones that count.”

Also, really good explanation of the neural connection needed to build muscle. I am often asked how I add size so quickly and I reply in all honesty, “I tell my body to grow and it listens.” I think this is why going to the gym and taking long breaks between sets surfing instagram or talking does an extra disservice to us, because we break that connection with the muscle and trying to activate it intentionally, not just out of habit. Yoga or dance is something I think pairs well with high weightlifting goals, helps you get the breathing, focus, and deliberation needed to trust your body at new heights

I didn't want this podcast to end. So much information given for free is crazy. Thank you good sir!

I’ve been microdosing shrooms and listening to this podcast every day and my life is transforming before my eyes.

I love that you mentioned decreased cognitive capacity post workout. I've found that if I program a nice meal and a nap after my workout, my cognitive capacity comes back to me. Without the nap, I'm pretty useless. My mind becomes "slippery" to such degree, even my speech suffers.

Hey man. I’ve been listening to you while working out. This is probably the strongest and smartest I’ve felt in the past year. Thanks for this.

Outstanding podcast, as usual. I am 52, and have had the best success with hypertrophy and strength with 5-10 sets per muscle per week on upper body, achieving near to total full exertion for each set. On legs I only perform compound movements, 3 sets, 3x per week (not all in one workout) with a higher rep range of 10 - 20, achieving a burn on each set but not going to full exertion (I get 20k steps per day and need to be able to have my legs function). My joints feel good, I function well, and look and feel fit. Much different approach than in my 20's and 30's, but it works. Thanks for all of the info. I am going to do the CO2 discard test, and increase rest time between sets on certain workouts (I normally rest 60-120 seconds). Keep up the great work!

I believe that if they played this doctor's content throughout public schools across the world that it could make the world a more peaceful place. This is vital information

Regarding the latissimus dorsi muscle (at the 47:00 mark): it doesn’t move the elbow behind the body, it moves it towards the body. So if the elbow is omg front of the body, it will pull it back towards the body. If it is raised to the side, it will pull it down towards the body. If it is behind the body, it will pull it forward towards the body (until the elbow touches the side of the ribs). Really grateful for the excellent content. You are offering a great service to a great many people. Keep it up! 🙂

It's impressive how much knowledge this guy has. Then, even more impressive, the areas he covered and all pathways, mechanisms explained exactly how it goes. I can only think how much He studied throughout his life to know and remember this much. He is a genius.

“I’m not taking a gym selfie bro, I’m enhancing my nerve to muscle connection with isolated hard contractions…….and my phone.” The 11th rep 😆. Lots of great information in this video, it really hit the spot. Thank you.

this is seriously incredible. its like attending a stanford lecture and having a personal trainer at the same time.

Thank you, Dr. Huberman. Podcast suggestion: best practices for preventing muscle injury or for recovery. Thanks for considering!

The fact we get this knowledge for free without a class room is a blessing. Thank you for this MR Huberman 💪💪💪

I just finished the JRE podcast where Mr. Huberman blew my mind and sparked a massive interest in learning more about these things. Thank you both, Andrew and Joe.

I've started having a small piece of raw ginger every day and the changes in my digestive and mental health are palpable. I've done some research and it seems this is backed by science. An episode on foods with medicinal properties that are a fully backed by science would be -amazing-...

Wow - why haven't I been watching more of these vids by Andrew? The topic of muscle growth, muscle development and nutrition as it relates is *such a vastly difficult* subject to learn about and to narrow down to exactly how it affects you at your given age, weight, size, etc...not only is there *too much information* out there but it's constantly changing! Knowing what's real and what's not can take alot of time and research but Andrew did a *phenomenal* job here of concising it down to 2 magnificent hours....great podcast!

I love hearing the “why” of things. Tell me the biochemistry. Ill remember and believe you more. Love your show Dr H!

Andrew you should do an episode where you introduce your team. Like bands do at the end of a concert. Everyone is doing such amazing work! Let's us see and recognize the people helping you create this content. !

This has been one of the most thorough, yet easy to understand podcasts on muscle strength and hypertrophy training that I have watch...and I watch a lot !! Well done Andrew. Keep it up

I find your Podcasts very interesting and very valuable to my career, and I love how it all resonates with me in my platform of education on the science of muscle growth. Thank you very much. I am a 38-year combat veteran, so Thank you for all your information. Keep pressing forward Sir. Hooah and Hoorah.

The answer to 'how to, how much, and how many' was answered for me more specifically and more clearly than did a multitude of videos I've watched over the last year or more. It's next level stuff for me. Excellent! Thank you!!!

It's unbelievable that all this information is free. Thank you for your time making these videos!

What I love about this is that not only I am getting tons of amazing information, but also it ignites my curiosity and makes me start diggin deeper and deeper about a certain topic. So I end up pausing the video a lot, opening another tab to read a scientific paper, to search a concept or word and then I get down to a rabbit hole (in a positive way) for a whole new set of topics :D Thank you so much, Dr Huberman.

This is fascinating material. Very glad I discovered these podcasts!

Don’t change anything. This is gold. Thank you, Young Sir.

Since I discovered this podcast, I just love mondays! Thank you so much for all your efforts, Dr. Huberman!

Everytime answering questions that no one else has answered and made it so much easy to understand! With these information I find it so easy to educate my patients during consultations about how certain things work! Thank you so much. 🤗 👏 Commendable.. 💯🙏

An engaging and enlightening journey through all things related to muscle growth - Thank you, again, Andrew Huberman. This has improved body awareness, which has led to more successful and better maintained workouts for me, and likely many, many others! Thank you for teaching us proper science!😀

You are clearly a good scientist and academic, but your real talent is how you explain and filter that information in a way that people can understand regardless of prior understanding and ability.

Dr.Huberman is literally changing the world - this is life changing as I sometimes am not able to fully review all these research papers and determine what exactly is being discussed in relation to neuroscience.

Since I‘ve followed your advices I feel more alive and I managed to be way more productive. I just wanted to thank you for the educational content. It is very much appreciated. Keep it coming!

1:44:25 I was a garbage man for 7 years(running behind the truck, throwing stuff all day year round) and I thought for sure you were going to stop at "when your electrolytes are low your brain doesn't function" which made me laugh thinking back on all the times in 30+ degree(Celsius) weather of sending new swampers into the truck to take a break, drink water and take some of the salt packets(from fast food chains) that I kept in my bag at all times. Heat exhaustion and heat stroke are no joke, everyone should learn the signs for themselves and those around them. I am a new subscriber and loving the channel and podcasts throughout my day, great stuff Andrew, very well spoken and composed. 👍

I just finished listening to this episode ( listened in 3 cuts, but all of it 🎉) I just found my go-to channel that combines all I love : exercise and the science of it AND how it plus in an all around healthy physical and mental health! Thanks so much for all this precious content !

life-changing podcast no doubt, thank you, Professor Andrew!

I was especially waiting for this topic. Thank you Dr Humberman

This is how the Internet should be used. Glad to see you are keeping this free of values/politics/ideology and delivering pretty much straight value and unbiased info. Frankly as a nerd with some background in basic science this is amazing to see.

In three weeks I’ve increased my brain gains by 67% since listening to Andrew Huberman! You can too!!!!!

Loved the editorial point on the ability to control one’s phone behaviours - inside and outside the gym 😅

What about developing connective tissue like tendons and ligaments?

Starting Strength's Novice Linear Progression for the first 6 -18 months. Works better than anything else out there. Works every time it's tried correctly.

Question for Andrew Huberman: In what order should a complete beginner focus on? Should they initially start with building endurance fibres, then on to hypertrophy and then finally strength? Is there an optimal order in which to build muscle, strength and endurance? Can one come before the others and what requires the least effort? For example if you wanted to try each area of fitness which would be the best to start with. Thanks for all your hard work. You are incredible working professional and I am always greatful for your content. Keep it up Andrew.

When you see how things stand, why breathing is very important, then Wim Hoff's method makes a lot of sense in the body's recovery, I tried and proved to myself ...and cold water is a big challenge and i believe there are not a lot of people who love it but it helps, like you said we are programmed not to go into things that are uncomfortable. God work Dr. H

Thank you thank you thank you, Dr. You are the best! You and Jeff Cavaliere are the kings of RU-vid.

Blowing away, training since I was 29 stopped at 45 and now at 53 years young I am wanting to re-qualify to coach again. From the sets and reps, neuro pathway and cognitive training, even the enhancing of palmer cooling to carbon dioxide rate test, and the specific people in a rugby team as my own example for ice baths but on your talk only to the endurance players and not the prop forwards is something I would like to try on team players as it was usually the whole team to do ice baths. So some myths are true and some are bullshit in what I learnt years ago. Lol from the posers in the gym between sets to the cramps I got on my calves and squats as I was very plyometric and powerful so it was not so negative after all. Thank you so much for an amazing talk. I just sent it to everyone I know .

Really outstanding presentation. As someone who has trained with weights for about 62 years and was a Division I varsity athlete, I learned a few new bits of information notwithstanding my study of and interest in nutrition and hypertrophy during those 62 years. Thank you.

I have been weightlifting for 10+ years, and the hypertrophy vs. compound aspects floored me. I have trained isolated movements for roughly 8-9 years and never understand why my muscle mass did not translate well to powerlifting. PHENOMENAL discussion/presentation.

Thank you Andrew. I’m learning to be the scientist of my body, thanks to your teaching I am now definitely interested in biology 🧬❤️🇦🇺

Rhonda Patrick and Huberman are that kind of scientist, in health and exercise fields, that definitely help. Both are very much needed this day and age. 🙏

l watched this episode a year ago, jus rewatched it,💙😢seriously what a time to be alive🙏🏼 Thank you