Thank you for watching. If you enjoyed this topic and episode, please click the "like" button and subscribe to our channel here on TH-cam. Thank you for your interest in science! -- Andrew
Can you please make a video on how to stay optimistic & resilient when faced with unexpected challenges or adversities (to overcome) & rise up to a brighter day? I’m caretaking for three family members & often at risk of burn out but I’m doing my best & pushing forward. Self care isn’t always easy cause everyone is so demanding & stubborn at times (all geriatric & with their own comorbidities / disposition). I always seek to optimize their health & help stabilize or reverse their conditions with dietary, supplement or exercise intervention etc but compliance isn’t always there. Takes lot of patience. Covering this topic in some shape or form would greatly help me Andrew huberman. Your support to the community is very much appreciated!
"Drewberman" comin' in clutch for me! With such an insane level of atrophy; family doesn't recognize me. So, I wanted to make sure I got the science on my side for the fighting, for the restoration of muscle mass that can stabilize me. Cause, I look like I might break from a light breeze... hell, maybe even improper lighting, will kick in the bend of my right knee. This is so stupid, the rhyme scheme... but can't you tell that I'm hyped, see? Much love yo!
Thank you again! Any chance we can have an episode on lung health (breathing, exercise for improving lung capacity, pollution, smoking, asthma) or spine health (preventing and dealing with spine issues, which don't get nearly enough attention and education)?
🎯 Key Takeaways for quick navigation: 16:31 💪 Exercise choice alone does not determine the adaptation; it's the application of the exercise (sets, reps, rest ranges) that primarily influences the outcome. 20:54 📊 You don't necessarily need to assess your one-repetition maximum; conversion charts can estimate it based on your repetitions and weight lifted. 22:22 🏋️ For strength and hypertrophy, modifiable variables include choice of exercise, intensity, volume (reps and sets), rest intervals, and progression. 25:51 📆 Training frequency is essential; how often you perform an exercise affects your progress. 35:08 💪 To develop strength, you need to impose a high-intensity demand, typically above 85% of your one-rep max, with low repetitions (5 or less) per set. 38:29 💪 For strength training, rest periods of 2 to 4 minutes between sets are recommended to maximize outcomes. 39:29 ⏳ Limiting strength and hypertrophy training sessions to around 60 minutes can help manage recovery and prevent overtraining. 40:29 🔄 Super setting push-pull exercises can be an effective way to maintain intensity and cardiovascular effort during a workout. 41:28 🩸 Different types of exercise adaptations lead to various physiological responses, and you can strategically choose your training approach based on your goals. 42:27 🏋️♂️ Hypertrophy training and anaerobic conditioning can offer the most comprehensive physiological adaptations across multiple categories. 44:24 🧠 Early adaptations to exercise are primarily neural, but sustained hypertrophy takes weeks and involves changes at the muscle fiber level. 45:21 💡 Training frequency is crucial, and waiting too long between workouts may miss the window for inducing further hypertrophy. 46:21 🔄 The gene cascade and protein synthesis process play a role in hypertrophy, with a recovery window of 24 to 48 hours between workouts. 47:48 💪 Strength development involves changes in the nervous system, muscle contraction, and connective tissue, making daily training feasible. 49:45 🤔 Strength and hypertrophy have a relationship, but more muscle doesn't guarantee proportionate strength gains. 58:10 💪 Repetition ranges for strength training are typically five or less, with the frequency being as often as every day. Rest intervals can range from two to four minutes, or longer for one-repetition maximum attempts. 59:12 💪 For hypertrophy training, effective repetition ranges can vary from five to 30 reps per set. A minimum of two times per week per muscle group is recommended for hypertrophy. 01:00:10 💪 Training for strength can follow the "three to five concept," which involves selecting three to five exercises, doing three to five reps, three to five sets, resting for three to five minutes, and training three to five times a week. 01:13:32 💡 The "mind-muscle connection" or being intentional about contracting specific muscles during exercises may contribute to greater muscle growth. 01:18:01 🧠 Proper muscle activation during exercises is key for muscle development, and compensatory movements can hinder progress. 01:19:23 💡 Visualization, tactile feedback, and touch can help improve muscle group activation during exercises. 01:23:20 🔑 Separating breath from brace is essential for effective core stabilization during exercises. 01:35:07 💪 Adrenaline ramp-up during workouts can lead to energy crashes later. Down-regulations after workouts can help avoid this issue, even with just a few minutes. 01:36:08 🕒 Taking short breaks, as short as one minute, between intense activities can help conserve neural energy and enhance performance. 01:38:05 🏃♂️ When focusing on endurance training, choose exercises with minimal eccentric landing to reduce muscle damage and soreness. 01:39:59 🚴♂️ Activities like cycling, swimming, and rowing are good options for endurance training with minimal eccentric loading. 01:41:57 🔄 Mixing strength training and endurance training in the same workout or within the same week is generally not detrimental to overall progress. 01:47:18 💪 Interference between endurance and muscle growth is less significant than previously believed, especially if energy intake is controlled. 01:52:15 🚶 Incorporating more movement into your daily routine, like walking during phone calls or pacing, is essential for overall physical health. 01:53:46 🏃♂️ Dr. Andy Galpin recommends doing something once a week to reach a maximum heart rate (close to max intensity), lasting at least 30 seconds, for optimal cardiovascular health. 01:54:46 💓 Maximum heart rate (approximated as 220 minus age) is a rough measure and may vary significantly among individuals; focus on reaching a challenging heart rate during exercise. 01:56:12 🏋️♂️ Incorporating high-intensity interval training (HIIT) workouts that challenge maximum heart rate once a week can complement hypertrophy training and provide various cardiovascular benefits. 02:00:41 🩺 Identifying your point of physiological failure (e.g., legs vs. cardiovascular system) helps tailor your training to address specific weaknesses. 02:02:11 🏃♂️ To build well-rounded endurance, include three components: once-a-week high-intensity training, extended moderate-intensity cardiovascular work, and 2-6 minutes of high-intensity work followed by equal rest periods, repeated as needed. 02:15:04 🏋️♂️ Training just below the threshold of pain can help improve tissue tolerance and desensitize pain signals, especially for conditions like low back pain. 02:16:04 💧 Proper hydration is essential for health and performance. Aim for half your body weight in ounces of water per day and replenish fluids lost during exercise. 02:17:30 💧 Hydration needs vary based on individual factors like sweat rate. Sweat testing can help determine sodium loss and guide electrolyte supplementation. 02:31:01 💧 Pre and post-exercise hydration recommendation is around 500 milligrams of salt each time. 02:34:22 💧 If you're losing more than 1% of your body weight during exercise, it's essential to focus on hydration. 02:34:53 🍽️ Whether to train fasted or not depends on personal preference and the type of training, but it's generally okay for the average person. 02:36:54 🥶 Avoid immediate cold exposure like ice baths after strength or hypertrophy training, as it can interfere with muscle growth. 02:37:25 ❄️ It's best to wait at least a few hours before cold exposure after a workout to minimize interference with hypertrophy. 02:38:31 🥶 Cold showers are not as effective as ice baths for recovery and adaptation, and it's preferable to separate them from strength training. 02:40:59 🏋️♂️ Cold exposure may not be as detrimental to strength development as it is to hypertrophy, so it's less concerning in strength-focused training. 02:49:29 🏋️♂️ Sauna use after strength and hypertrophy training could have potential benefits, although there isn't official data yet. It might be beneficial after endurance training as well, assuming proper hydration. 02:49:57 🌡️ An ideal regimen might involve training, then sauna or heat exposure, followed by cold exposure on off days or several hours away from training, optimizing recovery and adaptation. 02:50:59 ❄️ Cold exposure in the morning can lead to improved overall relaxation and HRV (Heart Rate Variability) scores throughout the day, reducing the need for excessive caffeine. 02:51:28 🌊 Sitting still in cold water immersion creates a thermal layer around you, so it's more effective to move around a bit to break up this layer for better cold exposure results. 02:51:57 💪 Regular cold exposure can lead to enhanced adaptability and reduced fatigue, as seen consistently in athletes' HRV scores. 03:02:42 🔵 Sodium bicarbonate (baking soda) can improve training performance by helping to regulate pH levels in muscles, reducing fatigue, and enhancing endurance. 03:07:40 🫐 Inhaled oxygen is used by the body to create energy by breaking down carbohydrates or fats, with carbohydrates stored as glycogen in muscles. 03:08:08 🔬 Anaerobic glycolysis, which breaks down carbohydrates for fuel in low-oxygen conditions, produces acid as a byproduct, leading to fatigue buildup. 03:14:06 💡 Sodium bicarbonate can temporarily increase alkalinity in the body, delaying the onset of fatigue during intense exercise. 03:15:34 🥤 To use sodium bicarbonate, start with a small amount (e.g., half a teaspoon) dissolved in water, consumed around 45 minutes before exercise. 03:16:04 🤢 Gastric distress is a potential side effect of sodium bicarbonate, so use caution and experiment to find the right dosage. 03:24:57 🌙 Understanding and addressing environmental factors can significantly improve sleep quality, even when other aspects have been optimized. 03:25:26 🌬️ Monitoring environmental factors during sleep, such as temperature, humidity, and air quality, can impact sleep quality. 03:25:57 😴 Re-breathing CO2 around your face during sleep can lead to sleep problems; addressing this can improve sleep quality. 03:26:56 🛏️ Absolute Rest is a commercial sleep optimization device that can diagnose sleep-related issues and improve sleep quality. 03:28:19 🤝 Dr. Galpin's ability to distill complex information into practical protocols is highly valuable to many people. 03:29:17 📲 Connect with Dr. Andy Galpin on Instagram and Twitter for further information on exercise science and related topics. 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Broooooooooooo!!! I'm so glad I finally scrolled down into the comments to see this one!!!! Literally. Every. Single. Frkn. Night! You ain't lying at all! How Sway?! How?!
A quick summary of important points, imho: 9 Adaptations from exercise, concepts to hit within each one The concepts are few, but the methods are many 1 skill - moving mechanically how you want to move 2 speed - moving as fast as possible 3 power - speed x strength 4 strength - force production 2-5 minuets of rest 5 hypertrophy - growing muscle mass (10 working sets a week, min) globally based endurance localized in the muscle 6 muscular endurance - how many pushups in a minuet - important for slow twitch postural integrity Leaving local muscle, now effecting the entire cardiovascular or energetic system(s) 7 anaerobic power - a lot of work in 30 sec - 1 to 2 mins 8 VO2 max - 3-12 mins at max heart rate 9 long duration endurance - how long can you sustain work? 30+ mins progressive overload - system must be stressed for growth -different variables for each type of adaptation exercise choice - exercise don't determine adaptations, the execution of the exercise matters, the application matters: the sets, reps, etc intensity - not perceived effort, but % or 1 rm, or % of VO2 max. volume - sets and reps, total work rest intervals complexity frequency All joints through all ranges of motion across the week Specific adaptation to imposed demand Signs of good Hypertrophy training 1. feeling the muscle contract 2. soreness/burning afterward or during? (from 1-10 looking for a 3-5) 3. pump during the work? Strength and power: 3-5 rule. 3-5 exercises, 3-5 reps, 3-5 sets, 3-5 minuets rest, 3-5 times a week -differentiator is intensity: strength 85% 1rm, power 40% to 70% Breathing and bracing is key, weather you are heavy exertion or very light, some kind of bracing and breathing Breathing in between rounds, are we combating low oxygen or high CO2? Once per week, warm up good to sweat, get to max heart rate, max effort for 30-90 seconds, at least once or for 4-8 rounds, this will help identify your point of cardiovascular failure. Middle ground: Hard work for 4-12 minuets, 80% and hold. Min: 2 mins on, 2 mins rest, repeat. Mile repeats, or 800 meter, repeat as ability Half your body weight in oz during the day During exercise, 125% to 150% of the weight you lost in fluid
Andrew's talks singlehandedly changed my life. The information on habit formation started me doing morning walks for photic exposure but left me wondering if I could do something more intensive during that time-picked up a bike and I've done 500km ever since and counting. Thanks for sharing these protocols and making these talks widely available.
Yeah this podcast is the bomb. So much good information. Improved many aspects of my life. Plus, Dr. Huberman and his guests do a great job of chewing up dense scholarly papers and feeding them to us like baby birds. This is fantastic because those papers are no easy read.
Man, This Was Pure Gold. I am going to watch and re watch several times and am sharing it with the professionals who teach the Pilates reformer classes I take~one instructor in particular runs her classes with most, if not all of this information;connect to your body, BREATHE, pull your abs IN do not push them out, full core work-obliques, all three glute muscles *(not just one). Basically what you have discussed here. The other instructors are also outstanding and are highly conscientious of what they are building for their class-also making sure the classes receive the best instruction. It is straight up fantastic as I am in my mid 50’s, *so working out is imperative to good health but THIS information is THE key to making work outs work. Super grateful. Thank you Dr’s for the enjoyable and informative podcast, I appreciate it very much.
I don’t even know where to begin to explain how much this has changed me. It’s gotten me back into exercising, which I had stepped back from a little, due to never really knowing why certain things worked and others just left me tired with no visible results. I didn’t trust the super popular info online these days, either because there was no scientific break down on the why I should do this thing vs another, or at least the info was not all compiled together like this. I could have listened to a few more hours of this, so thank you so much to both of you for sharing this.
@@lobalv The knowledge contained therein could be completely extrapolated in a 20 minute video, and has been 100's of times on other youtube channels. Wankers such as yourself may prefer the extended version because you think rambling equates to intelligence but it's not going to make an iota of difference to your training results.
Hello sir I am Ashita, 18 years old Wanted to tell u that your podcasts on neuroplasticity have helped me immensely. There is a lot I am constantly changing about myself. I think I have become better at concentrating this past month. Sir plzz make a dedicated podcast for 18 to 25 year old youngsters relating to how to be more productive. 🙏🙏🙏 Thanks a lot for all becoz i have had a really tough time in the past with phone addiction. Love and Respect from India 🇮🇳🇮🇳🇮🇳
I do not touch my mobile for first 9 hours of the day as of now and wake up early to study which gives me satisfaction as I have dn the most imp thing first after waking up
How absolutely incredible - what an absolutely amazing offering … thank you again dear dear Dr. Hub and thanks to these fabulous guest who join you here on this incredible channel. By-the-way dear Andrew - that painting of your beloved dog Costello is really so beautiful. I know that he’s passed - but, my guess is that he’s still with you even tho he’s departed from his earthly body. I am sure you miss him. I bet you still feel his presence!?!??!? You were clearly so very close- real best friends. It was really special to hear you share the many details that you shared. The affectionate connection that you shared was so inspiring. 💪❤️🙏🤌👏🐛🦋💥🚀
I’m studying Clinical Exercise Physiology. Everything that Dr Galpin has spoken of in this podcast outlines perfectly what we study in Uni. Would love another podcast from the both of you 👏🏻
I've been working out for 21 years and I've wanted this type of breakdown for 21 years. This has already been such an amazing well of information. Thank you guys
Shit. Throughout the 90's and 2000's. Took me 20 years of swimming through bullshit info.....cherry picking info I found good....youtue....once that came out....look spend endless time looking for "full range of motion" or just movement information.... Dont even get me started on nutritional information.....even in 2020's ppl found a a "new diet" and doing keto or keto with a cRbohydrate cycle/load pre/post workout.. But physiology, muscle, and speed/force/power/strength/intensity/rest..... I learned more in 3 hours than in 20 years.....without his existence. Id prob get to learn 80% of what he teaches but still not ask compact, and precise, and in logical and rational order in terms of what info should I utilize first or start with? Hes a gem! And compacts a whirlwind of info that has been in discussion since 1950's and just gives us in a perfect precisr way
I’m so stoked on this episode!! Today is the first day of my first quarter back in school after taking a year off for mental health during COVID, and I want kinesiology to be my major instead of the one that put me in such a low place even before the pandemic hit. So I’m just going to put ALL of my energy into everything motion and health science. Deeply appreciate this podcast. My love for running is why I want to do this. Cannot wait to take extensive notes on this episode. Can’t say the same about architectural engineering lol.
That was actually wise for you to take a year off bc I was dealing with depression for 2 semesters and did pretty horrible in my classes. So anyone listening, if you genuinely feel like you need to take time off, please do it bc going to school while being in a poor mental state will just make both harder to deal with
Great to hear, you are already ahead of the game so give yourself a pat on the back, been there done that a couple of decades ago, hope this is of some use to you, I don’t usually comment but oh well I was inspired by your comment Those lows come and go and the more you know the faster you recover and grow, life just gets better in every way I was admitted to architecture and also medical school, still love architecture was pulled toward medicine, best desicion ever! Bc I just have been of course my own m.d and can take care of the lows life hands you and know why and how to addresse it, know when to just take time out and have developed also the financial health to afford the luxury of time out(no trust fund here) to step back analyze, develope a strategy, then implement, always take notes, then a year out compare those notes, they can be mental notes and on to the next chapter I took pandemic time out myself to take inventory reset and reboot, so you are absolutely on the right track, this is a habit that has served me very well for 2 decades. Good luck to you!
@@Siveth-ff3jy If you're replying to me, I'm doing wonderful now and I'm just picking up the slack from the past 12 months. I figured out I want to get a finance degree at my university instead of Environmental Engineering cause I love investing so much (obsessed). But if anyone out there is dealing w/ depression trust me when I say IT GETS BETTER. Don't physically hurt yourself and obtain self-destructive behavior. Currently, I do have an agenda on my Ipad that I use just to put my thoughts onto something so I don't forget it. Also, I just turned 20 so, I had a quarter-life crisis but I've accepted it and I hope someone reading this can learn you can control your own life and not spiral into uncontrollable sadness.
@@alexacacio8325 Happy Birthday first of all. Writing down your thoughts is amazing I also do that . I do understand that quarter-life crisis . I'll be 24 in 2 weeks, IT GETS BETTER ! from my lessons ,Trust your guts in making decissions , and I also learn that we are still so young ,until 30 y/o I think its verry important to learn ,read,study and also take time off four ourself ,even partying if that gets you through.
I'm so thankful and grateful for your podcast Dr. Hubermann, you have provided me with so much information that has greatly improved the quality of my life. Unfortunately, I was shot and paralyzed in 2018 and my health has seriously declined but in the last two years I have really been working extremely hard to get healthy physically and your podcast has really helped me and led me to so much valuable information which has led to lifestyle changes for me. Just wanted to drop a comment and show my gratitude, take care and God bless.
This is literally the greatest video on methodology of training across the board that has ever been made. The amount of specific actionable information contained within this podcast has been genuinely earth shattering to my perspective in regards to training.
@@bubsenseijebe2993 Yeah. It's like a goddamn exercise science degree condensed into a single video. I have done a lot of research for optimizing weight lifting programs and this answered every question I've had that I've never been able to find.
I’d love a strength/endurance/hypertrophic discussion about this type of training for menopausal/ post-menopausal women (with and without HRT supplementation). I know the hormonal changes affect how we build and maintain muscle. Plus it’s critical to keep healthy muscle and mobility as we age (men and women).
Bike riding is 40 percent pull if you use clip on shoes it's a interesting nuro science to try and incorporate to a new cyclist push pull both legs every rotation . That's wat the pros do . 40 percent more power increased . If pulling
Smart, thoughtful people teaching the rest of us. Decades of studious research broken into manageable chunks. This is what the internet is for. Thank you both so much.
I really enjoyed your podcast. I am 60 years old in great shape, I lift weights, run and perform HIIT workouts. I would love a podcast on why we lose strength, power and speed as we age and how to slow down that process down. Thank you and keep going.
@ruben I am 55 and I am still getting faster. Same protocol like you. Strength training (Calisthenics) and sprinting. To not slow down your functionality or to slow down the process of slowing down, movement patterns are important! High functionality. Stress free ligament usage. 90% of everything that is taught classical is wrong. It starts with the way your feet hit the ground. How you generate force and propel yourself forward. If you use your front chain or back muscle chain. The other huge parameter is nutrition. You have to get rid of all that BS that is lowcarb, keto and all the other nonsense that just adds stress on your body. If you lose your carb tolerance and your caloric tolerance, your metabolism is already in a downward spiral. Regenration can’t work as it should. Ageing is basically a slowing down of metabolism. The worst thing you can do is to slow it down additionally with excessive endurance tracking and moronic diet fads (keto, lowcarb) and pseudo anti aging theories like people like Sinclair spread to sell sell their useless supps. You are basically a bunch of cells . Quite a few. Trillions of them. All of them produce energy. Imagine it like a science experiment where you are slightly off with the parameters or ingredients needed. It won’t work as it could. Mineral balance, avoidance of some extremely detrimental fatty acids and most important running on glucose will keep your metabolism high and regenration at max. I combine a very high carb, natural sugar diet with intermittent fasting. So I get the best of both worlds without programming starvation (like keto and lowcarb do). At 55 I felt never stronger, younger and faster. I average 4.000 calories every day in a four hour window and keep low bodyfat levels constantly all year long. I don’t train high volume. Inhabe quite a high frequency. But I don’t train a high volume. Keto, lowcarb and all the other snake oil will slow you down, will slow down your metabolism and decrease your functionality and regeneration. If you want to dig deeper, have a look at the work of Ray Peat. The smartest physiologist among all of them. He understands cell metabolism. Don’t let yourself be fooled by studies that prove that putting worms in a lethargic shock, by starving them, makes them „live“ longer. They literally slow down their function. Massively. Life extension on chronic caloric deficit is a hoax. If you are a grown man, who is physically active and eat less than 3.000 calories your metabolism is basically already trash. Of course you will lose strength and get slower in the following years. So many people have wrecked their metabolism (and call it „effective“). I have coached very large male individuals who could not lose weight and sustained body weight on basically starvation diets. The spectrum is really wide. Metabolism is highly adaptive. You want to keep it high to have max regeneration, to improve even at a higher age. I started running two years ago. Because i was most of my life obese i started late. After wasting time with endurance running and trashing my feet and ligaments with wrong movement patterns I paused for a while and restarted with new movement patterns. Today i don’t even stretch anymore. I only sprint and run fast miles. Running is fun. Without all that usual mobility drills and chronic pain that most runners suffer. I increased in a few months my top sprint speed to 27 km/h. My goal is to reach 30 km/h before I turn 60 years and keep it for as long as possible. My anaerobic power is quite high. I love distances like 200 meters. Or the high power needed in uphill sprints. With these low volume training methods I have achieved a 7 minute mile while completely nose breathing at a heart rate of 155. The important thing is to never be injured. I never pulled a hamstring or adductor since I changed my movement patterns. Running back chain dominant and sprinting barefoot. This has changed everything for me. This and also getting rid of the lowcarb snake oil (which gives you a weak sleep, low testosterone, weaker thyorid function and a lot more dysfunctionality. Been there, done that. For quite a few years.
@@coachchara You put a bunch of stuff that worked for you and probably a few others, now you're making a classic mistake of thinking that is science. And you just said Sinclair is a joke without mentioning what you disagree on. Sure, I'll follow your anecdotal advise over peer reviewed research.
This topic has massive potential to spin off as separate podcast on its own. Even as already a seasoned amateur strength enthusiast, having looked into every source and read many papers accessible to mere mortal for free, I learned so much. This stuff is not easily available from alternative sources. Looking forward to follow up episode as intermediate to advanced trainers as audience.
Would love to see you do a video on this subject for folks over 60 years of age. There are a lot of us out here. Aging well is a great subject to cover.
check out some of the work of peter attia. He and his team focus on longevity and health span from all health aspects including strength, balance, cardiovascular health, etc. good podcast as well !
Dr. Huberman, aside from any traditional popular science books you intend to write, it would be great to have a book in the style of Principles by Dalio and Tools for Titans by Tim Ferriss that organizes the insights and protocols from the podcast in a way that can ultimately be reviewed and internalized as a list of principles
Hi, You will never be thanked enough for your podcasts. I hope at least these will become THE mainstream source for each living sports and health addict.
Taken me a few sessions to get through this fully, and wow! Maximum appreciation for such a valuable wealth of knowledge and science backed information. So many protocols and practical tools to take away from this. Followed Dr. Galpin and will certainly be keeping a close eye out for absolute rest. Thank you Superman Huberman for putting on another excellent episode 🦸🏻♂️
Love listening to Andy lay it out. Thanks Andrew. I use BFR Training 4 days a week. Yes! It burns like hell. I'm 67 and use it to protect my joints. Making great progress! 30 3x15 each. 30 second rest between sets. I suggest using ice pack on hands after you lifting session to reduce the nerve shakes.
Wow!!! I am in the process of studying to become a personal trainer and this podcast could not have been more relevant and priceless in the information. Thank you both!
This is an amazing podcast and there is so much to learn here. Hopefully implementing a lot of these things will improve our lives drastically. Really grateful to get this for free.
One of my favorite episodes! Listening a third time durning weight training sessions… so much gold here. Anyone who loves fitness and weight training must listen to this. I had so much fun doing reps of 30 today for the first time ever without doing drop sets. Love. This. Stuff. Thank you both!
Thank you! I listened to the whole 3 1/2 hours. So good!! Can’t wait for the next interview with Dr. Galpin!! Huge fan of Huberman Lab. Very grateful to your whole team🌟
Dear professor hubermann, thank you very much for this podcast, as you said about Dr. Galpin, you are one of the few people who makes me change my protocols with confidence and without difficulty. Without difficulty because in addition to being a professor who professes you are a model who inspires.
Appreciate your podcasts, insights and guests, like Andy, tremendously. 🙏🏼 In the area of endurance training combined with resistance training....duration of endurance training must be discussed if it is done *prior* or before resistance training. Reason being, around the 40 min mark we are in the depletion zone of glutathione stores. You want your glutathione stores in the muscle to be at a Maximum when *beginning* a resistance workout and not depleted at all. With that said, other than a very short warm-up, endurance or cardio should always be done *after* and never before strength, power or hypertrophic workouts.Glutathione’s multi-functional role cannot be left out of a health and performance discussion. I’m 62, by the way, and every small thing matters way more when it comes to performance and recovery. This is why I appreciate your podcasts. 💯
Eventually it would be really really beneficial for all of us if Andrew made some kind template or app for beginner-advanced that covered all or most of the topics that he's covered. Example for a beginner 5 mins of morning sunlight 5 mins evening sunlight 15 mins box breathing per day NSDR 20 mins per day 30 mins cardio per day Fiber/fermented foods per day Water consumption based on weight Ect ect that people could follow and work their way up to more advancement in all of the categories
Create an app with checklists. Then get data to find if compliance ratios correlate to physical changes, illness, mood, sleep quality, etc. If I was familiar with technology, it would be done. But I'm just someone soaking up this information and doing my best to implement the tools and protocols.
Last time I took this much notes I was in school! I didn't know where to begin to create my program, I was so used to just follow my friends, boyfriends or trainers. I now know how to achieve MY goals when it comes to my personal fitness. This channel and Andy Galpin are invaluable!
So so true - dr. Hub offers the most valuable applicable education Re: the mind/body connection … I’m so grateful to be able to learn so much here - what a gift!
Man I know on my example that nothing comes over night. Losing fat was pretty easy for me, but getting muscle, stamina and strength was such a pain. Its not that I didn't know how to lift I just didn't eat enough and I didn't eat right food. I had to invest in a meal plan. When I got one from site Next Level Diet things just started to get better and I realized what mistakes I have been doing.
I’m training for Air Force Special Warfare and it has been a major shift from Olympic weightlifting and running simply to relieve stress. I’m glad to have found these nuggets of wisdom to improve muscular endurance on my body weight exercises. And as always, thank you for your commitment to sharing science!
What a great episode! As a 61 year old male who's had a Aortic Dissection and can't lift heavy, I wish there was this type of information for people in my circumstances. Please let me know if there is. Thank you
Russian stimulation for power can be used for older adults who cannot lift because of COPD or heart conditions. You would do it with in conjunction with an exercise program. Typically they do it to quads and anterior tibialis for fall prevention programs. Talk to a physical therapist and your MD. It is done in PT/OT clinics but anyone can but the electric stimulation device for use at home.
Episode Suggestion: Would love an episode about the neurological process of speaking, and why some people stumble or stutter when they get nervous. And, as always, thank you for your great work! 😊
What a excellent excellent interview! Thoughtful questions and then the wisdom to lay back and let your guest run with his answer. I'm going to watch it again with a pen and notebook.
As someone who is 66 years old and just getting started into resistance training for health reasons, this pod cast was totally absorbing and jam packed with really good information that I think I will have to watch it a few times for it all to sink in. Thanks guy's for such an invaluable tool to get me on the right path, hopefully without injury.
Hoping to learn something to help with my Hypermobile Ehlers Danlos Syndrome to rebuild my strength, hopefully something new with cartilage restoration. After age 55, I really started to fall apart. I am now 61. After 37 surgeries, multiple areas in the body. I'm having good luck in larger areas with PRP prolotherapy. I've also been benefiting from many of doctor Andrew Huberman's reported studies on protocols for the nervous system, etc. very helpful. Thanks again, Andrew Huberman, and all your great guests.
I know people with EDS who benefitted from the GAPS diet. Emphasizing eating or supplementing with connective tissues like, ground trachea, gelatin, etc, rather than eating muscle bellies like breasts. I would think about doing strengthening in less than full range of motion because of the EDS. You’re more likely to get injured at the end range. Bill De Simone has a book or two on the exercises and reasons for doing them. There’s an ER doctor who trains people with this method as well, I don’t remember the name. Don’t take my word for it though, check it out on your own. The exercises are also on TH-cam. The book might me Congruent or Moment Arm exercises. It’s biomechanics based.
Great conversation, but the stuff about building endurance he metioned… “if you’re at the pace where you can have a conversation - to me I don’t count that as exercise” is really outdated, particularly when you consider what the world’s leading Olympic endurance athletes are actually doing. Yes, you can build some endurance by pushing your upper thresholds and VO2 max at higher heart rates, but the benefit to your VO2 max plateaus quite quickly after a couple of weeks. More recent understanding and what the world’s leading Olympic endurance athletes are actually using is what’s called “high-volume, low-heart rate” training, where the overwhelming majority of their workouts are well below their lactate threshold turning points, and they can hold a conversation - you just have to do a lot of it in order to train that base aerobic capacity, and avoid releasing the stress hormones that arrive when lactic acid levels get too high. There are almost linear benefits to that type of training all the way up to 35 hours per week. Dr. Maffetone and the “MAF” method are similar to “high-volume, low-heart rate” or “polarized” training where the overwhelming majority is in zone 1, a little bit in zone 3, but almost none in zone 2… because if you’re always pushing your upper thresholds, then you’re applying the wrong stimulus to what your base aerobic system needs to build it more overtime, in order to increases much more cardiac stroke volume and VO2 max over time. Lookup Dr Stephen Seiler’s research, or look into what the Norwegian triathlon team is doing to win gold and set Ironman records. Sports scientists are finding athletes can also recover more easily from high-volume low-heart rate training, and doing the bulk of it in that low intensity zone greatly reduces injury too. The old “no-pain, no-gain” / go push your thresholds at tempo pace every time you do cardio stuff is outdated dogma, which has limited benefit if you care about building actual endurance.
Not all people who has phd title are updated when it comes to “endurance athletes and training”. He works towards mma fighters which will never see 5 hours-17 hours event in 1 day!
@@jacklauren9359 - I can’t think of any good reasons why an MMA fighter wouldn’t want a higher VO2 max. After training with the correct stimulus to their underlying aerobic system as mentioned above, the Norwegian triathlete’s can also maintain near sprint level paces for several minutes that would leave others gasping for air and feeling the lactic acid burn. Their lactic acid levels remain relatively low and they experience less cardiac drift over repeated bouts. If you’re any athlete who feels the “burn”, increasing your VO2 will stave that off for longer and contribute to less fatigue / buildup of lactic acid in the muscle.
Thanks for sharing. With the benefits on mitochondria and aerobic base that zone 2 provides as well as fat oxidation, you mentioned very little work is done in zone 2, the research suggest the wolrd class cyclisst amonst endurance athektes are utilising zone 2 80 percent of the time. Personally like the zone 1 high volume low intensity but clarify the status quo on little some 2 as you mentioned as that's not what s coming out of the science and application
I quite literally NEVER comment on TH-cam videos, but I have to give this workout a huge props. It was AMAZING! Super challenging (for me), and yet, I was still able to finish it and feel a sense of accomplishment. There's nothing worse than starting a workout and having to quit mid way through. Great video! I highly recommend and will be subscribing and adding this to my routine. Thank you!
I've combed through this discussion for past three weeks and the information presented here is enough to last a lifetime, and has the potential to change many lives. Huge thank you for your hard work Andrew and shoutout Dr. Galpin!
Good God this was useful. Honestly rarely listened to a conversation that was this information dense, clear and applicable. I have a long list of notes to work with, thank you guys so much! And I'd love to see Andy return for nutrition, supplementation, and more specific conversations on training:)
I didn't get it. He said "do 20 sets of between 5 to 30 reps per week for hypertrophy" Per exercise people usually do 3 or 4 sets per exercise, like dumbbell chest press. 3 sets of 12 and 10 and 8 reps. So Doing like 7 exercises per week per muscle? If you do 3 sets per exercise for hypertrophy? That seems like very little volume
Thank you! This is my favorite podcast you have done so far. Super insightful - I learned a ton despite already being really focused on this stuff! Two suggestions: 1) definitely have Andy back on the nutrition front and 2) would love to see you interview Brian MacKenzie. Thanks again!!
So much value in this, the hot/cold one liners alone were so valuable to get a quick take from one of the biggest exercise brains (and the rest of the insights). Thank you for what you do!
…And another on time and perfect episode, I was ready to go to the gym, but rather stay in to listen to this which I know is going to be so helpful… thank you Professor Huberman and Dr. Galpin for sharing this to the world!
26:00 Strength Strength 35:40 47:55 1:10:00 Strength and Power % weight needed. 1:19:29 Back activation Core Activation 1:22:16 Touch and Visualizing muscle is good. 1:25:24 Breathing 1:28:18 Breathing 1:29:22 1:49:42 Running Affect : 1:52:15 Back Pain 2:15:16 2:34:40 Exercise Water Intake Carbon Dioxide Tolerance Test 3:02:38 2:14:44. If in Pain of Exercise ??? 3:16:11 Continue
I've been training, following the science behind training, and just a huge avid fan of bodybuilding and power lifting (and what really works for it to be successful) in general for 35 years. I would say this is the best truth and facts I've seen. Thank you Andy and colleagues and Andrew for bringing the podcast. It amazes me to see how many things I have in common with you Andrew as you keep following your passions and putting the facts out there. I may not be a scientist in this exact arena, but I have been in the medical sciences and computer sciences my whole career and a full-time nerd of the iron game. This is the best stuff out there. I appreciate what you do and I wish I could do what you do. Thank you!!
Absolutely fantastic podcast. I was blown away by the breathing recovery for post-workout, definitely going to integrate that, and look into incorporating max-heart rate training once a week. Such an engaging discussion, can't wait for more with Andy
So appreciative of your podcast. I was looking for an episode on Menopause, as I am very interested in an in-depth analysis of this wild ride that I am just beginning :) Since you do such an amazing job in your podcast I was hoping to find something about it that was in-depth. Anyway, Thank you so much for all the valuable information you are sharing with the world and in a more condensed and simplified manner...for free, yay!. It is so refreshing to hear your podcast.
Yes please! The half of the population knows as women who begin a 10 year journey called menopause aren’t discussed enough in the wellness literature! Do us justice
Yes, please! Athlete here who is turning 41 this year. A podcast on the hormonal changes before, during and after menopause and how to treat it in the best way would be greatly appreciated!
I've been having the same problem with the energy dip 3-4 hours after my workouts, to the point it started interfering with my studies, now I know how to tackle the problem. Thank you so much for this podcast.
@@dannyiskandar this type of comment annoys the hell out of me. its a 90 minute talk, he says wow thats the solution to my problem. well whats the solution? they talked about a 100 different things. year later he hasnt responded to you. If want the anwer don't want to watch again Tammy ai is amazing, i haven't signed up yet. copy paste video link and it sumarrises the whole video and you can ask questions about it will give a time in the video where it answers the question. I don't know it that feature is accurate but the summary i've seen is amazing. First time i saw it i thought a cool guy had just summarized this nutrition video i saw, long and complicated. I clicked on the profile and was this ai software. were fkd if don't learn to use it i think. excellent study tool. also quizzes you on content if you want....load a lecture and fires question at you. all the best. ps whats the answer? power nap?
That was possibly the most enlightening and educational podcast I have ever listened to. Dr Galpin is incredibly articulate and brigns the information to us in a practical way. Thank you for this.
I have been in decent shape but not working out that much and started pipeline jobs where we work 6 twelve hour shifts a week. Stringing pipe the amount of work we do is very significant! For the first week and a half I'll finish a shift so sore my belly button hurts, I get home shower eat a large meal and straight to bed. It's unreal how fast you get in shape when you're pushed like that!!!
Lots of great technical information here, but I wish there was also a simple set of exercises that normal people in their 40s and 50s could follow to build muscle and stay in shape, ideally something easy at home. For example, do these X floor routines every other day, then these Y dumbbell routines on the odd days, etc. There are sooo many different types of exercises, it's really hard to find good, trustworthy information on what is helpful (and safe) for most people. Hopefully you'll consider doing an episode like that. I think most people in the 40s and 50s want to stay in shape, build muscle and also look good (not body builder, but have some tone / shape). Would love to know the recommended routines. Thanks!
Yall so smart it scares me. Dr Huberman never studders or gets tongue tied. Hes always on point pronouncing all those big words. He delivers everything he says in such a way you just know it's the only truth to know. I dont think hes human lol
Incredible material. Would love to hear each of their perspectives on how/when to, or why not to, integrate yoga into a strength training program. Even simple pros and cons would be very helpful.
After many years of training and competing in high level finally I see someone who tells exactly how I understood the best ways for training and staying with less injuries! Thank you and God bless you. Respect 🙏
Wow this was unbelievable... Thank you so much! You covered such a wide range of topics but still got in really deep on each. You were so efficient with your time and words. Different workout splits would have been cool to hear about but I'm sure this would have been 20 hours if you covered everything.
Listening to this training with correct breathing rest periods after ice Bath this morning and drinking salted water. I've been training for over 20 years. I have tried many different methods in that time... Being almost 40 with Hugh mileage I've been struggling recently. Thanks for the podcasts Andrew. The advice you have given has changed a lot for me. From cold water treatment, supplements, nutrition, hydration, breathing, fasting and sleeping.. Its all benefiting me to a point where I can train 4-5 days a week. I have been semi carnivore for couple of years and listening to this podcast has confirmed what I always thought... Carbs can be beneficial to training.
Thank you for watching. If you enjoyed this topic and episode, please click the "like" button and subscribe to our channel here on TH-cam.
Thank you for your interest in science! -- Andrew
Can you please make a video on how to stay optimistic & resilient when faced with unexpected challenges or adversities (to overcome) & rise up to a brighter day? I’m caretaking for three family members & often at risk of burn out but I’m doing my best & pushing forward. Self care isn’t always easy cause everyone is so demanding & stubborn at times (all geriatric & with their own comorbidities / disposition). I always seek to optimize their health & help stabilize or reverse their conditions with dietary, supplement or exercise intervention etc but compliance isn’t always there. Takes lot of patience. Covering this topic in some shape or form would greatly help me Andrew huberman. Your support to the community is very much appreciated!
@@meedy92❤ ❤ы ку-ку
K@@meedy92
I'm. M..
"Drewberman" comin' in clutch for me! With such an insane level of atrophy; family doesn't recognize me. So, I wanted to make sure I got the science on my side for the fighting, for the restoration of muscle mass that can stabilize me. Cause, I look like I might break from a light breeze... hell, maybe even improper lighting, will kick in the bend of my right knee.
This is so stupid, the rhyme scheme... but can't you tell that I'm hyped, see?
Much love yo!
Thank you again! Any chance we can have an episode on lung health (breathing, exercise for improving lung capacity, pollution, smoking, asthma) or spine health (preventing and dealing with spine issues, which don't get nearly enough attention and education)?
Spine health would be fantastic. As someone with a lot of congenital spine issues, I am interested in learning more about spine health.
@@cinderchey this all of this. Like this up
Great idea 💡
Great idea
I second this request as someone who deals with exercise induced asthma!
🎯 Key Takeaways for quick navigation:
16:31 💪 Exercise choice alone does not determine the adaptation; it's the application of the exercise (sets, reps, rest ranges) that primarily influences the outcome.
20:54 📊 You don't necessarily need to assess your one-repetition maximum; conversion charts can estimate it based on your repetitions and weight lifted.
22:22 🏋️ For strength and hypertrophy, modifiable variables include choice of exercise, intensity, volume (reps and sets), rest intervals, and progression.
25:51 📆 Training frequency is essential; how often you perform an exercise affects your progress.
35:08 💪 To develop strength, you need to impose a high-intensity demand, typically above 85% of your one-rep max, with low repetitions (5 or less) per set.
38:29 💪 For strength training, rest periods of 2 to 4 minutes between sets are recommended to maximize outcomes.
39:29 ⏳ Limiting strength and hypertrophy training sessions to around 60 minutes can help manage recovery and prevent overtraining.
40:29 🔄 Super setting push-pull exercises can be an effective way to maintain intensity and cardiovascular effort during a workout.
41:28 🩸 Different types of exercise adaptations lead to various physiological responses, and you can strategically choose your training approach based on your goals.
42:27 🏋️♂️ Hypertrophy training and anaerobic conditioning can offer the most comprehensive physiological adaptations across multiple categories.
44:24 🧠 Early adaptations to exercise are primarily neural, but sustained hypertrophy takes weeks and involves changes at the muscle fiber level.
45:21 💡 Training frequency is crucial, and waiting too long between workouts may miss the window for inducing further hypertrophy.
46:21 🔄 The gene cascade and protein synthesis process play a role in hypertrophy, with a recovery window of 24 to 48 hours between workouts.
47:48 💪 Strength development involves changes in the nervous system, muscle contraction, and connective tissue, making daily training feasible.
49:45 🤔 Strength and hypertrophy have a relationship, but more muscle doesn't guarantee proportionate strength gains.
58:10 💪 Repetition ranges for strength training are typically five or less, with the frequency being as often as every day. Rest intervals can range from two to four minutes, or longer for one-repetition maximum attempts.
59:12 💪 For hypertrophy training, effective repetition ranges can vary from five to 30 reps per set. A minimum of two times per week per muscle group is recommended for hypertrophy.
01:00:10 💪 Training for strength can follow the "three to five concept," which involves selecting three to five exercises, doing three to five reps, three to five sets, resting for three to five minutes, and training three to five times a week.
01:13:32 💡 The "mind-muscle connection" or being intentional about contracting specific muscles during exercises may contribute to greater muscle growth.
01:18:01 🧠 Proper muscle activation during exercises is key for muscle development, and compensatory movements can hinder progress.
01:19:23 💡 Visualization, tactile feedback, and touch can help improve muscle group activation during exercises.
01:23:20 🔑 Separating breath from brace is essential for effective core stabilization during exercises.
01:35:07 💪 Adrenaline ramp-up during workouts can lead to energy crashes later. Down-regulations after workouts can help avoid this issue, even with just a few minutes.
01:36:08 🕒 Taking short breaks, as short as one minute, between intense activities can help conserve neural energy and enhance performance.
01:38:05 🏃♂️ When focusing on endurance training, choose exercises with minimal eccentric landing to reduce muscle damage and soreness.
01:39:59 🚴♂️ Activities like cycling, swimming, and rowing are good options for endurance training with minimal eccentric loading.
01:41:57 🔄 Mixing strength training and endurance training in the same workout or within the same week is generally not detrimental to overall progress.
01:47:18 💪 Interference between endurance and muscle growth is less significant than previously believed, especially if energy intake is controlled.
01:52:15 🚶 Incorporating more movement into your daily routine, like walking during phone calls or pacing, is essential for overall physical health.
01:53:46 🏃♂️ Dr. Andy Galpin recommends doing something once a week to reach a maximum heart rate (close to max intensity), lasting at least 30 seconds, for optimal cardiovascular health.
01:54:46 💓 Maximum heart rate (approximated as 220 minus age) is a rough measure and may vary significantly among individuals; focus on reaching a challenging heart rate during exercise.
01:56:12 🏋️♂️ Incorporating high-intensity interval training (HIIT) workouts that challenge maximum heart rate once a week can complement hypertrophy training and provide various cardiovascular benefits.
02:00:41 🩺 Identifying your point of physiological failure (e.g., legs vs. cardiovascular system) helps tailor your training to address specific weaknesses.
02:02:11 🏃♂️ To build well-rounded endurance, include three components: once-a-week high-intensity training, extended moderate-intensity cardiovascular work, and 2-6 minutes of high-intensity work followed by equal rest periods, repeated as needed.
02:15:04 🏋️♂️ Training just below the threshold of pain can help improve tissue tolerance and desensitize pain signals, especially for conditions like low back pain.
02:16:04 💧 Proper hydration is essential for health and performance. Aim for half your body weight in ounces of water per day and replenish fluids lost during exercise.
02:17:30 💧 Hydration needs vary based on individual factors like sweat rate. Sweat testing can help determine sodium loss and guide electrolyte supplementation.
02:31:01 💧 Pre and post-exercise hydration recommendation is around 500 milligrams of salt each time.
02:34:22 💧 If you're losing more than 1% of your body weight during exercise, it's essential to focus on hydration.
02:34:53 🍽️ Whether to train fasted or not depends on personal preference and the type of training, but it's generally okay for the average person.
02:36:54 🥶 Avoid immediate cold exposure like ice baths after strength or hypertrophy training, as it can interfere with muscle growth.
02:37:25 ❄️ It's best to wait at least a few hours before cold exposure after a workout to minimize interference with hypertrophy.
02:38:31 🥶 Cold showers are not as effective as ice baths for recovery and adaptation, and it's preferable to separate them from strength training.
02:40:59 🏋️♂️ Cold exposure may not be as detrimental to strength development as it is to hypertrophy, so it's less concerning in strength-focused training.
02:49:29 🏋️♂️ Sauna use after strength and hypertrophy training could have potential benefits, although there isn't official data yet. It might be beneficial after endurance training as well, assuming proper hydration.
02:49:57 🌡️ An ideal regimen might involve training, then sauna or heat exposure, followed by cold exposure on off days or several hours away from training, optimizing recovery and adaptation.
02:50:59 ❄️ Cold exposure in the morning can lead to improved overall relaxation and HRV (Heart Rate Variability) scores throughout the day, reducing the need for excessive caffeine.
02:51:28 🌊 Sitting still in cold water immersion creates a thermal layer around you, so it's more effective to move around a bit to break up this layer for better cold exposure results.
02:51:57 💪 Regular cold exposure can lead to enhanced adaptability and reduced fatigue, as seen consistently in athletes' HRV scores.
03:02:42 🔵 Sodium bicarbonate (baking soda) can improve training performance by helping to regulate pH levels in muscles, reducing fatigue, and enhancing endurance.
03:07:40 🫐 Inhaled oxygen is used by the body to create energy by breaking down carbohydrates or fats, with carbohydrates stored as glycogen in muscles.
03:08:08 🔬 Anaerobic glycolysis, which breaks down carbohydrates for fuel in low-oxygen conditions, produces acid as a byproduct, leading to fatigue buildup.
03:14:06 💡 Sodium bicarbonate can temporarily increase alkalinity in the body, delaying the onset of fatigue during intense exercise.
03:15:34 🥤 To use sodium bicarbonate, start with a small amount (e.g., half a teaspoon) dissolved in water, consumed around 45 minutes before exercise.
03:16:04 🤢 Gastric distress is a potential side effect of sodium bicarbonate, so use caution and experiment to find the right dosage.
03:24:57 🌙 Understanding and addressing environmental factors can significantly improve sleep quality, even when other aspects have been optimized.
03:25:26 🌬️ Monitoring environmental factors during sleep, such as temperature, humidity, and air quality, can impact sleep quality.
03:25:57 😴 Re-breathing CO2 around your face during sleep can lead to sleep problems; addressing this can improve sleep quality.
03:26:56 🛏️ Absolute Rest is a commercial sleep optimization device that can diagnose sleep-related issues and improve sleep quality.
03:28:19 🤝 Dr. Galpin's ability to distill complex information into practical protocols is highly valuable to many people.
03:29:17 📲 Connect with Dr. Andy Galpin on Instagram and Twitter for further information on exercise science and related topics.
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HARPA AI?
Thank you so much. Very appreciated what you're doing
Thank you
Wow! Thank U 🙏🏽
Bless You for the index
shoutout to autoplay for bringing me to this every single night somehow. Day 220
I have this aswell
cannot stand this content but somehow autoplay sneaks it in every single night.
Haha me too
@@BlastBinaryCB kk kkkk kkkkkkkk kkk kkk bc k k kk vc kkkkkkkkk k kkk kkkkkkkk k k bc kk kkk kkk v kk kk kkk bc C C bc kk C C k bc C C C C bc bc bc k kk kk bc km
Broooooooooooo!!! I'm so glad I finally scrolled down into the comments to see this one!!!! Literally. Every. Single. Frkn. Night! You ain't lying at all! How Sway?! How?!
What a time to be alive. You can literally learn anything and become anything with some motivation and time spent on TH-cam.
Absolutely
@@ftjosephh1817❤❤
Why is this always playing when i wake up after falling asleep watching something completely different
Haha same!!!!
Omg just happened to me too!!
It’s the universe trying to tell you something.
Same here. Very annoying.
A quick summary of important points, imho:
9 Adaptations from exercise, concepts to hit within each one
The concepts are few, but the methods are many
1 skill - moving mechanically how you want to move
2 speed - moving as fast as possible
3 power - speed x strength
4 strength - force production 2-5 minuets of rest
5 hypertrophy - growing muscle mass (10 working sets a week, min)
globally based endurance localized in the muscle
6 muscular endurance - how many pushups in a minuet - important for slow twitch postural integrity
Leaving local muscle, now effecting the entire cardiovascular or energetic system(s)
7 anaerobic power - a lot of work in 30 sec - 1 to 2 mins
8 VO2 max - 3-12 mins at max heart rate
9 long duration endurance - how long can you sustain work? 30+ mins
progressive overload - system must be stressed for growth
-different variables for each type of adaptation
exercise choice - exercise don't determine adaptations, the execution of the exercise matters, the application matters: the sets, reps, etc
intensity - not perceived effort, but % or 1 rm, or % of VO2 max.
volume - sets and reps, total work
rest intervals
complexity
frequency
All joints through all ranges of motion across the week
Specific adaptation to imposed demand
Signs of good Hypertrophy training 1. feeling the muscle contract 2. soreness/burning afterward or during? (from 1-10 looking for a 3-5) 3. pump during the work?
Strength and power: 3-5 rule. 3-5 exercises, 3-5 reps, 3-5 sets, 3-5 minuets rest, 3-5 times a week
-differentiator is intensity: strength 85% 1rm, power 40% to 70%
Breathing and bracing is key, weather you are heavy exertion or very light, some kind of bracing and breathing
Breathing in between rounds, are we combating low oxygen or high CO2?
Once per week, warm up good to sweat, get to max heart rate, max effort for 30-90 seconds, at least once or for 4-8 rounds, this will help identify your point of cardiovascular failure.
Middle ground: Hard work for 4-12 minuets, 80% and hold. Min: 2 mins on, 2 mins rest, repeat. Mile repeats, or 800 meter, repeat as ability
Half your body weight in oz during the day
During exercise, 125% to 150% of the weight you lost in fluid
As someone who hasn't seen the podcast yet, your notes are hard to read and understand. I appreciate the effort though 👍
thank you!
Aaaand i still don’t understand how to train specifically for strength instead of hypertrophy X3
Pavel has essentially taught this for 20 years. Good to see an academic confer.
Thank you so much for breaking this down- great info but very in the weeds.
Andrew's talks singlehandedly changed my life. The information on habit formation started me doing morning walks for photic exposure but left me wondering if I could do something more intensive during that time-picked up a bike and I've done 500km ever since and counting. Thanks for sharing these protocols and making these talks widely available.
excersie in sunlight or walk or morning routine . all good .
*eat
*Breakfast
Yes I love the way he looks at every day life as a problem to solve via comprehending the way we process it
Yeah this podcast is the bomb. So much good information. Improved many aspects of my life.
Plus, Dr. Huberman and his guests do a great job of chewing up dense scholarly papers and feeding them to us like baby birds. This is fantastic because those papers are no easy read.
Man, This Was Pure Gold. I am going to watch and re watch several times and am sharing it with the professionals who teach the Pilates reformer classes I take~one instructor in particular runs her classes with most, if not all of this information;connect to your body, BREATHE, pull your abs IN do not push them out, full core work-obliques, all three glute muscles *(not just one). Basically what you have discussed here. The other instructors are also outstanding and are highly conscientious of what they are building for their class-also making sure the classes receive the best instruction. It is straight up fantastic as I am in my mid 50’s, *so working out is imperative to good health but THIS information is THE key to making work outs work. Super grateful. Thank you Dr’s for the enjoyable and informative podcast, I appreciate it very much.
I don’t even know where to begin to explain how much this has changed me. It’s gotten me back into exercising, which I had stepped back from a little, due to never really knowing why certain things worked and others just left me tired with no visible results.
I didn’t trust the super popular info online these days, either because there was no scientific break down on the why I should do this thing vs another, or at least the info was not all compiled together like this.
I could have listened to a few more hours of this, so thank you so much to both of you for sharing this.
Paid comment
@@littlerubster Oh, because genuine appreciation for knowledge is dead, or your mind couldn’t even conceive its existence?
@@lobalv The knowledge contained therein could be completely extrapolated in a 20 minute video, and has been 100's of times on other youtube channels. Wankers such as yourself may prefer the extended version because you think rambling equates to intelligence but it's not going to make an iota of difference to your training results.
Pump it up!
Good lord! A collab for the ages! This is such a gift. Thank you Dr. Huberman!
😊
@@drandygalpin was already subscribed .
And Dr Galpin!
@@Q_QQ_Q k
@@Q_QQ_Q k
Hello sir
I am Ashita, 18 years old
Wanted to tell u that your podcasts on neuroplasticity have helped me immensely. There is a lot I am constantly changing about myself. I think I have become better at concentrating this past month.
Sir plzz make a dedicated podcast for 18 to 25 year old youngsters relating to how to be more productive. 🙏🙏🙏
Thanks a lot for all becoz i have had a really tough time in the past with phone addiction.
Love and Respect from India 🇮🇳🇮🇳🇮🇳
How you overcome it?
I do not touch my mobile for first 9 hours of the day as of now and wake up early to study which gives me satisfaction as I have dn the most imp thing first after waking up
It's difficult but you have to
@@quneemaheshwari310 Is the method you followed for the mobile addiction comes from his podcast ?
@@harshpandey6953 all his podcasts where he talks about addictions and focus concentration etc
3 hours and a half of Dr Huberman, I can't ask for more!!
Wow. I hadn't noticed.
How absolutely incredible - what an absolutely amazing offering … thank you again dear dear Dr. Hub and thanks to these fabulous guest who join you here on this incredible channel.
By-the-way dear Andrew - that painting of your beloved dog Costello is really so beautiful. I know that he’s passed - but, my guess is that he’s still with you even tho he’s departed from his earthly body. I am sure you miss him. I bet you still feel his presence!?!??!? You were clearly so very close- real best friends. It was really special to hear you share the many details that you shared. The affectionate connection that you shared was so inspiring.
💪❤️🙏🤌👏🐛🦋💥🚀
An incredible discussion with two gentlemen of equal value on the subject. A golden episode. Thank you. Let's have him over again.
I’m studying Clinical Exercise Physiology. Everything that Dr Galpin has spoken of in this podcast outlines perfectly what we study in Uni. Would love another podcast from the both of you 👏🏻
Good to know you are in a solid program, from the sound of your feedback
Andrew, thank you for the chapters not only a podcast but a vital learning tool I can easily go back to and reference.
I've been working out for 21 years and I've wanted this type of breakdown for 21 years. This has already been such an amazing well of information. Thank you guys
Same for me! This 3.5 h interview is the best research breakdown on this topic I have seen so far
I've tried to improve for many years and finally I'm finding accurate answers. Thanks for this information 👍
treasure trove
Shit. Throughout the 90's and 2000's. Took me 20 years of swimming through bullshit info.....cherry picking info I found good....youtue....once that came out....look spend endless time looking for "full range of motion" or just movement information....
Dont even get me started on nutritional information.....even in 2020's ppl found a a "new diet" and doing keto or keto with a cRbohydrate cycle/load pre/post workout..
But physiology, muscle, and speed/force/power/strength/intensity/rest.....
I learned more in 3 hours than in 20 years.....without his existence. Id prob get to learn 80% of what he teaches but still not ask compact, and precise, and in logical and rational order in terms of what info should I utilize first or start with?
Hes a gem! And compacts a whirlwind of info that has been in discussion since 1950's and just gives us in a perfect precisr way
@@thomasreichhart5081 🎉Ike’s
Wow! To me this is easily one of the top 5 Huberman podcast episodes so far! Thank you both so much for creating and sharing this!
What are the other 4
I’m so stoked on this episode!! Today is the first day of my first quarter back in school after taking a year off for mental health during COVID, and I want kinesiology to be my major instead of the one that put me in such a low place even before the pandemic hit. So I’m just going to put ALL of my energy into everything motion and health science. Deeply appreciate this podcast. My love for running is why I want to do this. Cannot wait to take extensive notes on this episode. Can’t say the same about architectural engineering lol.
That was actually wise for you to take a year off bc I was dealing with depression for 2 semesters and did pretty horrible in my classes.
So anyone listening, if you genuinely feel like you need to take time off, please do it bc going to school while being in a poor mental state will just make both harder to deal with
Great to hear, you are already ahead of the game so give yourself a pat on the back, been there done that a couple of decades ago, hope this is of some use to you, I don’t usually comment but oh well I was inspired by your comment
Those lows come and go and the more you know the faster you recover and grow, life just gets better in every way
I was admitted to architecture and also medical school, still love architecture was pulled toward medicine, best desicion ever! Bc I just have been of course my own m.d and can take care of the lows life hands you and know why and how to addresse it, know when to just take time out and have developed also the financial health to afford the luxury of time out(no trust fund here) to step back analyze, develope a strategy, then implement, always take notes, then a year out compare those notes, they can be mental notes and on to the next chapter
I took pandemic time out myself to take inventory reset and reboot, so you are absolutely on the right track, this is a habit that has served me very well for 2 decades.
Good luck to you!
@@Siveth-ff3jy If you're replying to me, I'm doing wonderful now and I'm just picking up the slack from the past 12 months.
I figured out I want to get a finance degree at my university instead of Environmental Engineering cause I love investing so much (obsessed).
But if anyone out there is dealing w/ depression trust me when I say IT GETS BETTER.
Don't physically hurt yourself and obtain self-destructive behavior.
Currently, I do have an agenda on my Ipad that I use just to put my thoughts onto something so I don't forget it.
Also, I just turned 20 so, I had a quarter-life crisis but I've accepted it and I hope someone reading this can learn you can control your own life and not spiral into uncontrollable sadness.
@@alexacacio8325 Happy Birthday first of all. Writing down your thoughts is amazing I also do that .
I do understand that quarter-life crisis . I'll be 24 in 2 weeks, IT GETS BETTER ! from my lessons ,Trust your guts in making decissions , and I also learn that we are still so young ,until 30 y/o I think its verry important to learn ,read,study and also take time off four ourself ,even partying if that gets you through.
CK out Dr. Lustig and get poison completely out of your life!
Andrew - possibly the most respectful, humble interviewer I've ever seen.
I don't think
I'm so thankful and grateful for your podcast Dr. Hubermann, you have provided me with so much information that has greatly improved the quality of my life. Unfortunately, I was shot and paralyzed in 2018 and my health has seriously declined but in the last two years I have really been working extremely hard to get healthy physically and your podcast has really helped me and led me to so much valuable information which has led to lifestyle changes for me. Just wanted to drop a comment and show my gratitude, take care and God bless.
THANK YOU, brother man 🙏🏿
This is literally the greatest video on methodology of training across the board that has ever been made. The amount of specific actionable information contained within this podcast has been genuinely earth shattering to my perspective in regards to training.
crazy right
@@bubsenseijebe2993
Yeah. It's like a goddamn exercise science degree condensed into a single video. I have done a lot of research for optimizing weight lifting programs and this answered every question I've had that I've never been able to find.
I’d love a strength/endurance/hypertrophic discussion about this type of training for menopausal/ post-menopausal women (with and without HRT supplementation). I know the hormonal changes affect how we build and maintain muscle. Plus it’s critical to keep healthy muscle and mobility as we age (men and women).
Yes!
Please! It's so easy to get injured, even with stretching.
I can recommend checking out Dr. Stacy Sims. She has a lot of solid information on training before and after the onset of menopause.
Definitely. I find so many of these videos focus on men's strength....where is all of the info on women????
@@lesliejoglekar6331 Yes- the author of Roar! I go back to that book all the time. I’ll follow up on her. Thanks!
When you like before even listening because you know, you are about to be schooled!!
Thank you Dr for continually nourishing my mind! X
Bike riding is 40 percent pull if you use clip on shoes it's a interesting nuro science to try and incorporate to a new cyclist push pull both legs every rotation . That's wat the pros do . 40 percent more power increased . If pulling
I recommend Andrew to everyone, I recommend Andy to everyone. This episode is Christmas and my birthday at once. Thank you both !
This is without doubt THE most interesting podcast I have ever heard. Pages of notes.
Thank you both. Very grateful to you both.
Smart, thoughtful people teaching the rest of us. Decades of studious research broken into manageable chunks. This is what the internet is for. Thank you both so much.
I really enjoyed your podcast. I am 60 years old in great shape, I lift weights, run and perform HIIT workouts. I would love a podcast on why we lose strength, power and speed as we age and how to slow down that process down. Thank you and keep going.
check out the works of Dr David Sinclair.
Listen to Lifespan podcast by David Sinclair. All your questions answered
Haha… Sinclair. What a joke. 😂
@ruben I am 55 and I am still getting faster. Same protocol like you.
Strength training (Calisthenics) and sprinting.
To not slow down your functionality or to slow down the process of slowing down, movement patterns are important! High functionality. Stress free ligament usage.
90% of everything that is taught classical is wrong. It starts with the way your feet hit the ground. How you generate force and propel yourself forward. If you use your front chain or back muscle chain.
The other huge parameter is nutrition. You have to get rid of all that BS that is lowcarb, keto and all the other nonsense that just adds stress on your body.
If you lose your carb tolerance and your caloric tolerance, your metabolism is already in a downward spiral.
Regenration can’t work as it should. Ageing is basically a slowing down of metabolism. The worst thing you can do is to slow it down additionally with excessive endurance tracking and moronic diet fads (keto, lowcarb) and pseudo anti aging theories like people like Sinclair spread to sell sell their useless supps.
You are basically a bunch of cells . Quite a few. Trillions of them. All of them produce energy. Imagine it like a science experiment where you are slightly off with the parameters or ingredients needed. It won’t work as it could.
Mineral balance, avoidance of some extremely detrimental fatty acids and most important running on glucose will keep your metabolism high and regenration at max.
I combine a very high carb, natural sugar diet with intermittent fasting. So I get the best of both worlds without programming starvation (like keto and lowcarb do).
At 55 I felt never stronger, younger and faster. I average 4.000 calories every day in a four hour window and keep low bodyfat levels constantly all year long. I don’t train high volume. Inhabe quite a high frequency. But I don’t train a high volume.
Keto, lowcarb and all the other snake oil will slow you down, will slow down your metabolism and decrease your functionality and regeneration.
If you want to dig deeper, have a look at the work of Ray Peat. The smartest physiologist among all of them. He understands cell metabolism.
Don’t let yourself be fooled by studies that prove that putting worms in a lethargic shock, by starving them, makes them „live“ longer. They literally slow down their function. Massively. Life extension on chronic caloric deficit is a hoax.
If you are a grown man, who is physically active and eat less than 3.000 calories your metabolism is basically already trash. Of course you will lose strength and get slower in the following years.
So many people have wrecked their metabolism (and call it „effective“). I have coached very large male individuals who could not lose weight and sustained body weight on basically starvation diets.
The spectrum is really wide. Metabolism is highly adaptive. You want to keep it high to have max regeneration, to improve even at a higher age.
I started running two years ago. Because i was most of my life obese i started late.
After wasting time with endurance running and trashing my feet and ligaments with wrong movement patterns I paused for a while and restarted with new movement patterns.
Today i don’t even stretch anymore. I only sprint and run fast miles. Running is fun. Without all that usual mobility drills and chronic pain that most runners suffer.
I increased in a few months my top sprint speed to 27 km/h. My goal is to reach 30 km/h before I turn 60 years and keep it for as long as possible. My anaerobic power is quite high. I love distances like 200 meters. Or the high power needed in uphill sprints. With these low volume training methods I have achieved a 7 minute mile while completely nose breathing at a heart rate of 155.
The important thing is to never be injured. I never pulled a hamstring or adductor since I changed my movement patterns. Running back chain dominant and sprinting barefoot.
This has changed everything for me. This and also getting rid of the lowcarb snake oil (which gives you a weak sleep, low testosterone, weaker thyorid function and a lot more dysfunctionality. Been there, done that. For quite a few years.
@@coachchara You put a bunch of stuff that worked for you and probably a few others, now you're making a classic mistake of thinking that is science. And you just said Sinclair is a joke without mentioning what you disagree on. Sure, I'll follow your anecdotal advise over peer reviewed research.
Andy "it depends" Galpin. Always a pleasure to hear from him.
This topic has massive potential to spin off as separate podcast on its own. Even as already a seasoned amateur strength enthusiast, having looked into every source and read many papers accessible to mere mortal for free, I learned so much. This stuff is not easily available from alternative sources. Looking forward to follow up episode as intermediate to advanced trainers as audience.
how do you read the sources for free? When I click on the articles it say i have to pay.
Google scholars
@@Limpass610 thanks bro
Si
Y si si no se
Huberman makes great science available without cost. It is the best and highest use of a medium like youtube. He changes lives with every program.
And makes a lot of.money.pushing supplements
The amount of information packed in this podcast is incomprehensible. Thank you Andrew and Dr Galpin.
Would love to see you do a video on this subject for folks over 60 years of age. There are a lot of us out here. Aging well is a great subject to cover.
Yes we need this for people over 60!!!
Bge-105 may be of interest to you, but I don't know much about it. Heard it mentioned by a reliable source is all I know.
check out some of the work of peter attia. He and his team focus on longevity and health span from all health aspects including strength, balance, cardiovascular health, etc. good podcast as well !
Go look at professor Sinclair's podcast.
I'm in! 60 and over!
Yesss! Been waiting for this since last summer. I watched a ton of Galpin's content and he's awesome. Thanks to Dr. Huberman for finally doing this!
😊
Dr. Huberman, aside from any traditional popular science books you intend to write, it would be great to have a book in the style of Principles by Dalio and Tools for Titans by Tim Ferriss that organizes the insights and protocols from the podcast in a way that can ultimately be reviewed and internalized as a list of principles
Hi,
You will never be thanked enough for your podcasts.
I hope at least these will become THE mainstream source for each living sports and health addict.
I always enjoy when a true master speaks on his field…. You can tell by the natural ease and the natural flow in his voice.
Thank you gentlemen
Taken me a few sessions to get through this fully, and wow! Maximum appreciation for such a valuable wealth of knowledge and science backed information.
So many protocols and practical tools to take away from this. Followed Dr. Galpin and will certainly be keeping a close eye out for absolute rest.
Thank you Superman Huberman for putting on another excellent episode 🦸🏻♂️
I feel you there is so much here. Dr. Galpin just drops a bomb every 60 seconds he talks. I keep having to pause to be able to write along.
Love listening to Andy lay it out. Thanks Andrew. I use BFR Training 4 days a week. Yes! It burns like hell. I'm 67 and use it to protect my joints. Making great progress! 30 3x15 each. 30 second rest between sets. I suggest using ice pack on hands after you lifting session to reduce the nerve shakes.
Wow!!! I am in the process of studying to become a personal trainer and this podcast could not have been more relevant and priceless in the information. Thank you both!
Same here, great stuff!
I hope you’re not paying too much for your studying if this podcast was priceless in comparison
@@danfontaine8179 No it was just confirming the information I am learning.
Excellent conversation. Many gems of value for use with my own patients in pre-hab and post-operative settings. Thanks for this.
This is an amazing podcast and there is so much to learn here. Hopefully implementing a lot of these things will improve our lives drastically. Really grateful to get this for free.
Not really free. Nothing is free you technically paid them by watching ads.
One of my favorite episodes! Listening a third time durning weight training sessions… so much gold here. Anyone who loves fitness and weight training must listen to this. I had so much fun doing reps of 30 today for the first time ever without doing drop sets. Love. This. Stuff. Thank you both!
True,so much knowledge,zero desinformation just facts
Thank you! I listened to the whole 3 1/2 hours. So good!! Can’t wait for the next interview with Dr. Galpin!! Huge fan of Huberman Lab. Very grateful to your whole team🌟
A 3 and a half hour huberman video?! On a Monday?! Great start to the week
Yes indeed! 🥰
Dear professor hubermann, thank you very much for this podcast, as you said about Dr. Galpin, you are one of the few people who makes me change my protocols with confidence and without difficulty. Without difficulty because in addition to being a professor who professes you are a model who inspires.
Appreciate your podcasts, insights and guests, like Andy, tremendously. 🙏🏼 In the area of endurance training combined with resistance training....duration of endurance training must be discussed if it is done *prior* or before resistance training. Reason being, around the 40 min mark we are in the depletion zone of glutathione stores. You want your glutathione stores in the muscle to be at a Maximum when *beginning* a resistance workout and not depleted at all. With that said, other than a very short warm-up, endurance or cardio should always be done *after* and never before strength, power or hypertrophic workouts.Glutathione’s multi-functional role cannot be left out of a health and performance discussion. I’m 62, by the way, and every small thing matters way more when it comes to performance and recovery. This is why I appreciate your podcasts. 💯
Wow ! The best 3 hour course I’ve had since some of my master classes in exercise physiology.
A big thanks to you two.
Dr. Hubs you're a living LEGEND. So appreciative of the info you provide. Thank you ! #lifechanging
Eventually it would be really really beneficial for all of us if Andrew made some kind template or app for beginner-advanced that covered all or most of the topics that he's covered.
Example for a beginner
5 mins of morning sunlight
5 mins evening sunlight
15 mins box breathing per day
NSDR 20 mins per day
30 mins cardio per day
Fiber/fermented foods per day
Water consumption based on weight
Ect ect that people could follow and work their way up to more advancement in all of the categories
What is box breathing?
@@murphee5100 example would be 5x5x5x5 second inhale, hold, exhale, hold. Preferably all through the nose.
@@austinhamilton9444 i do 30 to 100 secs
Create an app with checklists. Then get data to find if compliance ratios correlate to physical changes, illness, mood, sleep quality, etc. If I was familiar with technology, it would be done. But I'm just someone soaking up this information and doing my best to implement the tools and protocols.
this would be sick
Learned so much from this interview ! Dr Galpin is a treasure trove of knowledge on fitness.
Last time I took this much notes I was in school! I didn't know where to begin to create my program, I was so used to just follow my friends, boyfriends or trainers. I now know how to achieve MY goals when it comes to my personal fitness. This channel and Andy Galpin are invaluable!
This was not at all what I expected! It was so much more...please more with this guy! Game changer
So so true - dr. Hub offers the most valuable applicable education Re: the mind/body connection … I’m so grateful to be able to learn so much here - what a gift!
@@catherinerossba-fineartma-6619 they meant the guest
You should do an episode over knee health/longevity or overall joint/tendon health. Love the podcast.
Strongly agreed!
Yeah so many people and athletes i talk to have knee problems of some sort. Ben patrick knees over toes guy would be a great guest too!
Definitely. Joint health overall. Behavioural tools and nutritional tips dn then supplemental support
yeah
I heard HIIT was good for longevity
How fortunate we are to live in a time that this quality of information is free and at your fingertips.
Man I know on my example that nothing comes over night. Losing fat was pretty easy for me, but getting muscle, stamina and strength was such a pain. Its not that I didn't know how to lift I just didn't eat enough and I didn't eat right food. I had to invest in a meal plan. When I got one from site Next Level Diet things just started to get better and I realized what mistakes I have been doing.
Advertisement
Next Level Diet is a scam
@@Rob-J-BJJ I thought it was weird. Great post that is just a commercial/ad. Bots probably upvoted it also
Insert "This is an ad" meme.
I’m training for Air Force Special Warfare and it has been a major shift from Olympic weightlifting and running simply to relieve stress. I’m glad to have found these nuggets of wisdom to improve muscular endurance on my body weight exercises. And as always, thank you for your commitment to sharing science!
What a great episode! As a 61 year old male who's had a Aortic Dissection and can't lift heavy, I wish there was this type of information for people in my circumstances. Please let me know if there is. Thank you
Russian stimulation for power can be used for older adults who cannot lift because of COPD or heart conditions. You would do it with in conjunction with an exercise program. Typically they do it to quads and anterior tibialis for fall prevention programs. Talk to a physical therapist and your MD. It is done in PT/OT clinics but anyone can but the electric stimulation device for use at home.
@@dairyman7983 thanks for the valuable info here!
But to gain mass and some strength, you can lift more reps, up to 30 he said.
Episode Suggestion:
Would love an episode about the neurological process of speaking, and why some people stumble or stutter when they get nervous.
And, as always, thank you for your great work! 😊
I second that! And why people blank out or forget what they're going to say during a presentation or public speaking.
^
What a excellent excellent interview! Thoughtful questions and then the wisdom to lay back and let your guest run with his answer. I'm going to watch it again with a pen and notebook.
As someone who is 66 years old and just getting started into resistance training for health reasons, this pod cast was totally absorbing and jam packed with really good information that I think I will have to watch it a few times for it all to sink in. Thanks guy's for such an invaluable tool to get me on the right path, hopefully without injury.
This is one of the best podcasts on the internet. Thank you for all your work.
Hoping to learn something to help with my Hypermobile Ehlers Danlos Syndrome to rebuild my strength, hopefully something new with cartilage restoration. After age 55, I really started to fall apart. I am now 61. After 37 surgeries, multiple areas in the body. I'm having good luck in larger areas with PRP prolotherapy. I've also been benefiting from many of doctor Andrew Huberman's reported studies on protocols for the nervous system, etc. very helpful. Thanks again, Andrew Huberman, and all your great guests.
I know people with EDS who benefitted from the GAPS diet. Emphasizing eating or supplementing with connective tissues like, ground trachea, gelatin, etc, rather than eating muscle bellies like breasts. I would think about doing strengthening in less than full range of motion because of the EDS. You’re more likely to get injured at the end range. Bill De Simone has a book or two on the exercises and reasons for doing them. There’s an ER doctor who trains people with this method as well, I don’t remember the name. Don’t take my word for it though, check it out on your own. The exercises are also on TH-cam. The book might me Congruent or Moment Arm exercises. It’s biomechanics based.
can we have an episode on recovering from injuries, healing tendons and maybe even cartilages and how to heal faster?
Yes please!!
That would be great for a friend who just had a knee replacement.
Great conversation, but the stuff about building endurance he metioned… “if you’re at the pace where you can have a conversation - to me I don’t count that as exercise” is really outdated, particularly when you consider what the world’s leading Olympic endurance athletes are actually doing. Yes, you can build some endurance by pushing your upper thresholds and VO2 max at higher heart rates, but the benefit to your VO2 max plateaus quite quickly after a couple of weeks. More recent understanding and what the world’s leading Olympic endurance athletes are actually using is what’s called “high-volume, low-heart rate” training, where the overwhelming majority of their workouts are well below their lactate threshold turning points, and they can hold a conversation - you just have to do a lot of it in order to train that base aerobic capacity, and avoid releasing the stress hormones that arrive when lactic acid levels get too high. There are almost linear benefits to that type of training all the way up to 35 hours per week. Dr. Maffetone and the “MAF” method are similar to “high-volume, low-heart rate” or “polarized” training where the overwhelming majority is in zone 1, a little bit in zone 3, but almost none in zone 2… because if you’re always pushing your upper thresholds, then you’re applying the wrong stimulus to what your base aerobic system needs to build it more overtime, in order to increases much more cardiac stroke volume and VO2 max over time. Lookup Dr Stephen Seiler’s research, or look into what the Norwegian triathlon team is doing to win gold and set Ironman records. Sports scientists are finding athletes can also recover more easily from high-volume low-heart rate training, and doing the bulk of it in that low intensity zone greatly reduces injury too. The old “no-pain, no-gain” / go push your thresholds at tempo pace every time you do cardio stuff is outdated dogma, which has limited benefit if you care about building actual endurance.
Not all people who has phd title are updated when it comes to “endurance athletes and training”. He works towards mma fighters which will never see 5 hours-17 hours event in 1 day!
@@jacklauren9359 - I can’t think of any good reasons why an MMA fighter wouldn’t want a higher VO2 max. After training with the correct stimulus to their underlying aerobic system as mentioned above, the Norwegian triathlete’s can also maintain near sprint level paces for several minutes that would leave others gasping for air and feeling the lactic acid burn. Their lactic acid levels remain relatively low and they experience less cardiac drift over repeated bouts. If you’re any athlete who feels the “burn”, increasing your VO2 will stave that off for longer and contribute to less fatigue / buildup of lactic acid in the muscle.
Thanks for sharing. With the benefits on mitochondria and aerobic base that zone 2 provides as well as fat oxidation, you mentioned very little work is done in zone 2, the research suggest the wolrd class cyclisst amonst endurance athektes are utilising zone 2 80 percent of the time. Personally like the zone 1 high volume low intensity but clarify the status quo on little some 2 as you mentioned as that's not what s coming out of the science and application
I quite literally NEVER comment on TH-cam videos, but I have to give this workout a huge props. It was AMAZING! Super challenging (for me), and yet, I was still able to finish it and feel a sense of accomplishment. There's nothing worse than starting a workout and having to quit mid way through. Great video! I highly recommend and will be subscribing and adding this to my routine. Thank you!
I've combed through this discussion for past three weeks and the information presented here is enough to last a lifetime, and has the potential to change many lives. Huge thank you for your hard work Andrew and shoutout Dr. Galpin!
Good God this was useful. Honestly rarely listened to a conversation that was this information dense, clear and applicable. I have a long list of notes to work with, thank you guys so much! And I'd love to see Andy return for nutrition, supplementation, and more specific conversations on training:)
I didn't get it. He said
"do 20 sets of between 5 to 30 reps per week for hypertrophy"
Per exercise people usually do 3 or 4 sets per exercise, like dumbbell chest press. 3 sets of 12 and 10 and 8 reps.
So Doing like 7 exercises per week per muscle? If you do 3 sets per exercise for hypertrophy? That seems like very little volume
little volume compared to what is the question, and it all depends on recovery time as well. For many people 20 sets per week is maximum.
that won't be the case for people with some experience however, so individually I'd say always aim to do more if you're able
So excited when I saw the topic of this episode!!! So grateful to have the latest research at our fingertips. Thanks Andrew!!
🛌
but you already look like a super fit model . why do you need this ?
@O_O being able to explain mechanisms is a joy
@@veronicaroman1086 good to know .
Can't believe a 3 and a half session felt too short, excellent episode thank you so much ♥️👏🏾👏🏾👏🏾
The contrast between the shirts is what captivates me. Thank you Dr. Huberman and Dr. Galpin for your work!
Thank you! This is my favorite podcast you have done so far. Super insightful - I learned a ton despite already being really focused on this stuff! Two suggestions: 1) definitely have Andy back on the nutrition front and 2) would love to see you interview Brian MacKenzie. Thanks again!!
So much value in this, the hot/cold one liners alone were so valuable to get a quick take from one of the biggest exercise brains (and the rest of the insights). Thank you for what you do!
I will watch later, so glad to see Dr. Galpin. He's put on some muscle mass!
He got a personal trainer
@@SheikhN-bible-syndrome He is one 🤣
😄 I noticed that too. I met him a few years ago at a conference where he was presenting on slow & fast twitch muscle fibers. Super nice guy!
…And another on time and perfect episode, I was ready to go to the gym, but rather stay in to listen to this which I know is going to be so helpful… thank you Professor Huberman and Dr. Galpin for sharing this to the world!
The way Galpin says Nooo kills me 😅😂
The mind to muscle thinking about feeling the muscle I intend to work has given me the best results, I mostly lift for hypertrophy. Great show guys
There's no better feeling in the gym. The pump gets insaaane sometimes; you feel so jacked n confident lol.
Today was my first day at the gym and this could not be better timing!
26:00 Strength
Strength 35:40
47:55
1:10:00 Strength and Power % weight needed.
1:19:29 Back activation
Core Activation 1:22:16
Touch and Visualizing muscle is good. 1:25:24
Breathing 1:28:18
Breathing 1:29:22
1:49:42 Running Affect
: 1:52:15
Back Pain 2:15:16
2:34:40 Exercise Water Intake
Carbon Dioxide Tolerance Test 3:02:38
2:14:44. If in Pain of Exercise
??? 3:16:11
Continue
Was so much in need of this. Thank you so much Sir. Stay blessed - Always😊🌹😊🙏🏼🙏🏼
Andrew Huberman is easily my favorite Body and health TH-camr. Keep working hard and giving us incredible content Mr. Huberman!👍
I've been training, following the science behind training, and just a huge avid fan of bodybuilding and power lifting (and what really works for it to be successful) in general for 35 years. I would say this is the best truth and facts I've seen. Thank you Andy and colleagues and Andrew for bringing the podcast. It amazes me to see how many things I have in common with you Andrew as you keep following your passions and putting the facts out there. I may not be a scientist in this exact arena, but I have been in the medical sciences and computer sciences my whole career and a full-time nerd of the iron game. This is the best stuff out there. I appreciate what you do and I wish I could do what you do. Thank you!!
Absolutely fantastic podcast. I was blown away by the breathing recovery for post-workout, definitely going to integrate that, and look into incorporating max-heart rate training once a week. Such an engaging discussion, can't wait for more with Andy
So appreciative of your podcast. I was looking for an episode on Menopause, as I am very interested in an in-depth analysis of this wild ride that I am just beginning :) Since you do such an amazing job in your podcast I was hoping to find something about it that was in-depth. Anyway, Thank you so much for all the valuable information you are sharing with the world and in a more condensed and simplified manner...for free, yay!. It is so refreshing to hear your podcast.
Yes please! The half of the population knows as women who begin a 10 year journey called menopause aren’t discussed enough in the wellness literature! Do us justice
I recommend checking out Dr.Sara Gottfried (??)… she’s an endocrinologist with books and a social media presence.
Yes please!! Please address menopause research in future podcasts!
Yes, please! Athlete here who is turning 41 this year. A podcast on the hormonal changes before, during and after menopause and how to treat it in the best way would be greatly appreciated!
I've been having the same problem with the energy dip 3-4 hours after my workouts, to the point it started interfering with my studies, now I know how to tackle the problem. Thank you so much for this podcast.
what's the solution, i have the same problem
@@dannyiskandar this type of comment annoys the hell out of me. its a 90 minute talk, he says wow thats the solution to my problem. well whats the solution? they talked about a 100 different things. year later he hasnt responded to you. If want the anwer don't want to watch again Tammy ai is amazing, i haven't signed up yet. copy paste video link and it sumarrises the whole video and you can ask questions about it will give a time in the video where it answers the question. I don't know it that feature is accurate but the summary i've seen is amazing. First time i saw it i thought a cool guy had just summarized this nutrition video i saw, long and complicated. I clicked on the profile and was this ai software. were fkd if don't learn to use it i think. excellent study tool. also quizzes you on content if you want....load a lecture and fires question at you. all the best. ps whats the answer? power nap?
was it the answer? bit rude to make this comment and not share the answer. something a flakey chick would do.
That was possibly the most enlightening and educational podcast I have ever listened to. Dr Galpin is incredibly articulate and brigns the information to us in a practical way. Thank you for this.
I have been in decent shape but not working out that much and started pipeline jobs where we work 6 twelve hour shifts a week. Stringing pipe the amount of work we do is very significant! For the first week and a half I'll finish a shift so sore my belly button hurts, I get home shower eat a large meal and straight to bed. It's unreal how fast you get in shape when you're pushed like that!!!
Lots of great technical information here, but I wish there was also a simple set of exercises that normal people in their 40s and 50s could follow to build muscle and stay in shape, ideally something easy at home. For example, do these X floor routines every other day, then these Y dumbbell routines on the odd days, etc. There are sooo many different types of exercises, it's really hard to find good, trustworthy information on what is helpful (and safe) for most people. Hopefully you'll consider doing an episode like that.
I think most people in the 40s and 50s want to stay in shape, build muscle and also look good (not body builder, but have some tone / shape). Would love to know the recommended routines.
Thanks!
Yes please! Some practical exercise routines for everyday people would be much appreciated!
Any slow moving classes that focus on Core strength and offer modifications for different levels are very helpful in the long run.
What a great podcast! This will be my 3rd time listening to this in the last 2 days. So much wise information. Thank you so much for your hard work
As ever, big Thanks to yourself and all involved in helping make these happen
Favourite podcast to date
This is the best video I've seen in a long time regarding muscle and strength growth. Andy Galpin has my deep respect.
These podcasts are absolutely invaluable. Essential. Thanks to the Professors.
Yall so smart it scares me. Dr Huberman never studders or gets tongue tied. Hes always on point pronouncing all those big words. He delivers everything he says in such a way you just know it's the only truth to know. I dont think hes human lol
Indeed, good articulation builds trust. A smattering of stuttering is A-O K too👍
Incredible material. Would love to hear each of their perspectives on how/when to, or why not to, integrate yoga into a strength training program. Even simple pros and cons would be very helpful.
Incredible stuff. I want this guy’s perspectives on gaining postural integrity.
Please implement a DeEsser plugin in post-production so people with sensitive hearing can enjoy your amazing discussions with comfort.
Thank you ❤
After many years of training and competing in high level finally I see someone who tells exactly how I understood the best ways for training and staying with less injuries! Thank you and God bless you. Respect 🙏
Wow this was unbelievable... Thank you so much! You covered such a wide range of topics but still got in really deep on each. You were so efficient with your time and words. Different workout splits would have been cool to hear about but I'm sure this would have been 20 hours if you covered everything.
Love the collaboration! I’m an ultra runner. Would love to have an episode on that focused on “bullet proofing” joints and tendons
Yes please
Have you checked out kneesovertoesguy and his ATG training? It could prove helpful.
Listening to this training with correct breathing rest periods after ice Bath this morning and drinking salted water.
I've been training for over 20 years. I have tried many different methods in that time... Being almost 40 with Hugh mileage I've been struggling recently.
Thanks for the podcasts Andrew. The advice you have given has changed a lot for me. From cold water treatment, supplements, nutrition, hydration, breathing, fasting and sleeping.. Its all benefiting me to a point where I can train 4-5 days a week.
I have been semi carnivore for couple of years and listening to this podcast has confirmed what I always thought... Carbs can be beneficial to training.
Andy has an amazingly clear way of explaining these concepts, a sign of true expertise. This was great!