Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Huberman Lab Podcast #65

Grateful for this valuable information fot betterment of wellbeing.

There is just sooooo much great information for people at all levels of experience with exercise and strength training, but unfortunately, my mind sometimes starts wandering down the path of, "Hmmmm, two really smart hotties talking about bodies... " So inappropriate

Some of the best neck and shoulder workouts I’ve done. Thanks kindly 🙏

This podcast is a discussion of strength and conditioning law discussed among two Supreme Court justices in the field of exercise. It should be saved in your resource folder to reference any time you have questions about the fundamentals of how this science really works, by today’s understanding. Galpin mentions a matrix that he created that can be cross referenced, when considering how the manipulation of a particular variable will affect the outcome of the exercise/principal. Could we please get a copy of the matrix? It would be greatly appreciated.

nice work veery inspratinoal work good job keep it up

So many fitness myths debunked 😲

Thanks!

You guys are two of my heroes. Please take this piece of advice with nothing but love. You guys both need to start grappling. Jiujitsu would probably be the best place to start. Don’t let this pass you by. You two are both passionate grapplers and you just don’t know it yet. Or it would reflect it in your messages. You two both have the potential for grappling to become one of your deepest interests.

So happy for you Bea. And for your pets as well.

Was relaxing, love the nature noise in the background even the airplane, was wonderful.

What exercises after broken sacrum and six weeks in the hospital ? Thanx

I love this kind of content❤

Thank you so much. I sing and afterwards I find it hard to unwind. I'm going to try this breath work, just like I would after exercise.❤❤❤❤❤

Great info. Makes sense just once a week one heavier work out. I just heard muscle absorbs excess food insulin better.

Always great videos, lots of information and really easy to understand thanks both for providing this podcast.

There are apps that can track all the calories we consume and burn. It's not difficult given the technology we have these days to get an accurate picture of calorie deficit. But I guess living in a bubble is much easier.

Loved it 👌🏻

satis....... faction

full range snatch .......... i am your father. LOLOL

She still has it in 2023.. an amazing display of strength, beauty, and personality ❤

Is one of the other exercise scientists you trust Dr. Mike Israetel?

It’s DOCTOR Mike Isratel to you.

Thanks so much😭

Do you think that you can combine, during one session, muscular endurance workout + cardiovascular? So for example, doing muscular endurance training first such as sets of bodyweight pushups/pullups/squats/plank (1 isometric exercise), high reps such as 25/8/40/2min plank circuit, (numbers are arbitrary, basically every exercise to the point of near-failure) and:

-doing about three such circuits, they will most likely not trigger HR max, they will simply just burn the heck out of your muscles, mostly triceps, biceps and quadriceps I assume given the exercises I listed,
- then, shortly after (perhaps max 3 min break? 5 mins? just to recover some strength in quadriceps) going for something more cardiovascular-endurance oriented such as 4 bouts of sprints, 90% to MAX HR,

Would such protocol even work? I am worried you cannot exactly mix two of these.

And one more question: would mixing cardiovascular aerobic + anaerobic exercise patterns during THE SAME training session work? If I ran 40 mins steady pace at 50% HR, conversational pace + top it off with few sprints at the end - would these sprints undermine my aerobic changes within the body or vice versa? Is it better to keep them seperately? It was talked in this podcast that HR Max endurance training is complementary to hyperthrophy training, not sure about Aerobic tranining.

My Sweat I soooo freaking salty that when I am working out and it the sweat goes in my eyes it stings… and my skin feels like as if I had just came out of ocean??

Any ideas?

great podcast! I love the common sense realistic advice instead of the 'magic bullet" advice most utube videos try to promote and sell. I wish they would have delved a bit more into what strength progression looks like. For example, lets say I follow the workout principles in the video and I want to increase my bench press or, alternatively , I make a goal to shoot for a 300ib. bench? First off, is that a realistic goal for the average male around 5'10'', 200lbs. who is not genetically gifted, nor a pro-athlete and, assuming all other factors such as eating "clean" , sleeping and resting for recovery are in order? If so, When and how often do I add weight (get stronger) to the bar in my progression of strengh? or, how long will it take to get to the 300lbs.benchl? For example, say I'm working out at 75-80% of my one rep max, how do I know when to increase the poundages and what percentage do I increase the weight on the barbell in my pursuit of a 300lb. bench? 5 lbs at a time? 10 lbs at a time? 50 lbs at a time? And how often do I add weight ? every week? every month? once a year???(I'm using the bench press as an example, so this question is really for all/any weight lifting movement. And obviously progression is going to be different for everybody but is there an average percentage rate that one can expect to get stronger at aka lift more weight? or is there an indicator when its time to lift more weight aka "progress the resistance" or "reach" further or over reach as you say in the video? I'm sure that if I'm starting my bench pressing at 150 lbs one rep max for example, I don't just then throw 300 lbs on the barbell after working out for a certain period.. So How do I get to the 300lb bench goal, again, if that is even a realistic goal for the average person? If not, what would be a typical expectation or average expectation of a one rep bench pressing max for the average person? Is there any avergae percentage for 75% of the population?

Great podcast! Thank-you both for sharing all this valuable information.
I must say, though, that I have a very hard time believing in the baking soda "trick." Baking soda is sodium bicarbonate, and when you swallow it, it goes straight into your stomach, which is a very acidic environment that contains hydrochloric acid. Basic chemistry tells you that when you combine an acid and a base, you form a salt, a gas, and water. In this case, to be specific, baking soda on HCl produces table salt, CO2, and water. Don't believe me? Drink a little bit of baking soda solution, and you will inevitably burp within a few seconds. That's your newly produced CO2, right there. So, by the time the baking soda solution reaches your small intestine (major site of absorption in the digestive tract), it is effectively mostly water and table salt. Moreover, even if some actual basic baking soda made it into your bloodstream, your body has many ways of buffering your blood to bring it back to a baseline pH (through ventilation (i.e. breathing rate), specialized cells in the kidneys etc...) So, in my opinion, if baking soda works, it has to have mos of its effect(s) through the placebo effect. I strongly doubt that it has any pH-changing effect for the duration of a workout!
Also, on another note...I'm sure this was just a slip of the tongue (keeping your thoughts straight for 3 hours+ is tricky), but Dr. Galpin stated in the podcast that fast glycolytic muscle fibers ("fast twitch") are resistant to fatigue. They are actually the most fatiguable fiber type...way more than the slow twitch fiber! That's why you can run for hours, but can't keep generating tons of force for very long.

You should have Jeff Nippard on

Still my favourite of yours 3 years later!!

thanks for this goldmine! can the intensity of my superset be the same btw? (ex. im doing both 75% 1RM at 5 sets 6 reps for BOTH BENCH PRESS & DL)

Question, so I'm currently starting cardio again trying to hit max heart rate at least once a week which I am achieving, I have noticed that after about 15 mins in I'm at a average heart rate of around 160 bpm and still able to maintain purely nasal breathing, is this good or am I not working hard enough? Please note I just turned 40 this year, mainly only doing weight training with very little focus on cardio or trying to hit max heart rate until now

Could the (take a muscle to failure and rest for a week) work best perhaps for mesomorph people?

Master Class, incredible content, I can't thank enough!

So much great information, thank you. One question for a newbie here on supersets. My primary motivation here is time savings. If I'm splitting my days up into (1) chest, shoulder, back (2) arms and some core and (3) legs can I superset with front and back. In other words can I do biceps then triceps or quads then hams in a superset? Or is that using too many shared muscles?

Wow thank you so much. I have never learned so much about exercise and health. I can't wait to see more videos!

This is pretty much a whole CPT course in afew hours

If we are going for non surgical rehab, what protocol do we need to choose

Awesome discussion is there a book or video that gets back to the basic weight training for a 59 y/o?

The world longest intro made me not want to continue Watching this.

Grrt work out..thank u

Its all too complex, just get out there and move your body in a way you enjoy on a consistent basis, eat as well as you can, drink water amd consume less social media!!

"consensual tapping" lol he really thought people gonna run with that advice and go around tapping peoples' muscles lmao

So is this true?? Past studies have found that our aerobic capacity declines as we reach our 40s, dropping by about 10 percent per decade after that, even if we vigorously exercise. So there is no point to starting run (if I never did in my life) after 40years of age? That's really sad. I was hoping to get more fit. Oh well.

Did this and your new band workout. Having some back issues lately, miss lifting 😢, these were great and sweaty!! Thank you👍🏼💪🏻

INAPPROPRIATE, but... If Huberman is Unaware of the number of women totally willing to lick him, that's just wrong to me. I feel it must be said, "I volunteer!" And there should be some type of poll, so he can really blush. That was so cute! 😍 He is somehow brilliant and adorable all at once 💖