Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin

Описание: In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery.

Show notes: https://go.hubermanlab.com/y8QLDGd

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Dr. Andy Galpin
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Timestamps
00:00:00 Andy Galpin
00:00:39 9 Exercise Adaptations; Progressive Overload
00:03:53 Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables
00:08:39 Full-Body Workout, Exercise Selection
00:11:11 Training Intensity, Repetitions, Sets, Rest Intervals, Supersets
00:14:51 Hypertrophy vs Strength Training Recovery
00:17:06 Training Volume & Frequency for Hypertrophy
00:18:59 Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms
00:22:31 Tool: 3 x 5 Protocol; Power vs Strength
00:24:08 Mental Awareness in Training; Mind-Muscle Connection
00:27:10 Activating Muscle Groups, Awareness, Tool: Eccentric Overload
00:29:26 Tool: Resistance Training Breathing & Post-Training
00:33:42 Acknowledgments

#HubermanLab #Strength #Fitness

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