Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series

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. #HubermanLab Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Dr. Andy Galpin Academic Profile: http://hhd.fullerton.edu/knes/facultystaff... Website: https://www.andygalpin.com Twitter: https://twitter.com/drandygalpin Instagram: https://instagram.com/drandygalpin YouTube:    / @drandygalpin   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:    • New Science of Muscle Hypertrophy - Part 1...   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