Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series
发布时间 2023-01-25 12:00:12 来源
摘要
In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.
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Dr. Andy Galpin
Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php
Website: https://www.andygalpin.com
Twitter: https://twitter.com/drandygalpin
Instagram: https://instagram.com/drandygalpin
YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw
Articles
Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?: https://bit.ly/3j4sXxq
Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort: A scoping review: https://bit.ly/3Dd9MIy
Other Resources
Andy Galpin: Science of Muscle Hypertrophy: https://youtu.be/MyKrc-fheBw
Prilepin’s Chart: https://bit.ly/3XD9Nxw
Cable Core Rotation: https://bit.ly/3WDihnd
Eric Cressey: https://ericcressey.com
Timestamps
00:00:00 Benefits of Strength & Hypertrophy Training, Aging
00:10:52 Strength & Hypertrophy Training, Aesthetics
00:14:02 Momentous, Eight Sleep, Levels
00:17:48 Strength vs. Hypertrophy Training: Adaptations
00:22:42 Ligaments, Tendons & Resistance Training
00:28:05 Bone Strength & Resistance Training, Age, Women
00:32:38 Strength Training & Major Adaptations
00:41:32 AG1 (Athletic Greens)
00:42:25 Hypertrophy Training & Major Adaptations; Protein Synthesis
00:45:56 Endurance vs. Strength Training & Cell Signaling, Protein Synthesis
00:52:26 Muscle Hypertrophy, Sarcoplasmic Hypertrophy
00:56:37 Muscle Physiology & Plasticity, Muscle “Memory”
01:04:00 Non-Negotiables & Modifiable Variables of Exercise Training
01:11:51 InsideTracker
01:12:53 Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning
01:22:02 Warming Up & Training, Dynamic Movements
01:30:55 Strength vs. Hypertrophy Repetition Cadence, Triphasic Training
01:44:03 Tool: Breathing & Training, Valsalva Technique
01:53:22 Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart
02:02:35 Training to Failure, Exercise Selection & Recovery, Standardization
02:13:45 Tool: Power vs. Strength Training & Modifiable Variables; Supersets
02:24:22 Sets & Rest Periods; Stretching
02:28:48 Tools: Power Training & Modifiable Variables; Examples
02:30:16 Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets
02:40:44 Power & Strength Training Protocols
02:43:37 Intention, Focus & Exercise
02:47:29 Hypertrophy Training Program, Muscle Growth & Signaling
02:55:12 Tools: Hypertrophy Training & Modifiable Variables; Examples
03:03:02 Balanced Muscle Development & Hypertrophy
03:09:04 Tools: Hypertrophy Training & Modifiable Variables; Splits
03:23:08 “Non-Responders” & Exercise Plateaus, Volume
03:27:06 Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”
03:37:39 Frequency & Workout Duration, Splits
03:44:52 Training Frequency, Infrequent Training, Intermediate Repetition Ranges
03:55:22 Hypertrophy, Muscle Damage & Recovery
04:01:15 Combining Cardiovascular & Hypertrophy Training, Interference Effect
04:06:22 Hypertrophy Training Protocols
04:12:06 Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy
04:14:42 Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid
04:21:09 Deliberate Cold Exposure & Hypertrophy vs. Strength
04:26:41 Nutrition, Timing & Strength/Hypertrophy; Creatine
04:38:04 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
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