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

My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and we review specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance.

Access the full show notes for this episode: https://go.hubermanlab.com/KjoyquK

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Dr. Andy Galpin
Twitter:   / drandygalpin  
Instagram:   / drandygalpin  
Website: https://www.andygalpin.com
Published Work: https://bit.ly/35lBS6Q
RAPID Health: https://rapidhealthreport.com
Absolute Rest: https://www.absoluterest.com

Timestamps
00:00:00 Dr. Andy Galpin, Strength & Endurance Training
00:03:08 The Brain-Body Contract
00:03:55 AG1 (Athletic Greens), Thesis, InsideTracker
00:08:20 Adaptations of Exercise, Progressive Overload
00:14:40 Modifiable Variables, One-Rep Max, Muscle Soreness
00:27:30 Modifiable Variables of Strength Training, Supersets
00:43:50 How to Select Training Frequency: Strength vs. Hypertrophy
00:58:45 Hypertrophy Training, Repetition Ranges, Blood Flow Restriction
01:08:50 Tools: Protocols for Strength Training, the 3 by 5 Concept
01:10:48 Mind-Muscle Connection
01:16:16 Mental Awareness
01:27:57 Breathing Tools for Resistance Training & Post-Training
01:37:25 Endurance Training & Combining with Strength
01:51:20 Tools: Protocols for Endurance Training
02:08:15 Muscular Endurance, Fast vs. Slow Twitch Muscle
02:16:35 Hydration & the Galpin Equation, Sodium, Fasting
02:35:57 Cold Exposure & Training
02:43:15 Heat Exposure & Training
02:53:47 Recovery
03:04:02 Tool: Sodium Bicarbonate
03:17:26 Tool: Creatine Monohydrate
03:20:08 Absolute Rest
03:29:08 Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter

#HubermanLab #Strength #Fitness

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