@@nev3rlo5t it's still free for us... We are being educated by him for free, or in other words "He is educating us 2h at a time for free, while he is still being paid for it."
Please don’t stop being educational! I’m sure some of your audience is pressuring you to just “get to the point” I hear you saying things like “I’ll get to the protocols soon” etc… but I love knowing the “why” and you break it down incredibly well. I’d rather have too much info and tune some out or skip some if I feel I need to. Thank you!
Don't shorten the content. These things need details. And why would people want shortform content about their own health??? It's like a shortcut to mistakes. Pop one of the episodes on and listen to it while doing something and bam!
Been training for over 10 years and I am a certified trainer. The amount of information in this two hours podcast is extremely valuable for anyone regardless of experience. Very grateful it is free cos I wish I had watched a video like this when I was a newbie!!!
@@gsteiner9 ??? It is free. No money was exchanged for goods or services. Is college free because a student paid 8+ semesters with his "time and attention" and the $40,000 tuition is just a generous tip?? Semantics, troll.
This guy is a neuroscientist, but he is excellent as a speaker who clarifies, simplifies and communicates core principles of sports science. Even though this topic is especially complex and demanding to grasp, he does a great job. The technical jargon is kept to a bare minimum, which allows even the most ignorant among us, including myself, to get started. This man is performing a service to mankind. He is a beacon of bright light, an agent of illumination and remover of the misty clouds of obscurity and nefarious as well as deceptive half-knowledge. Thank you kind sir.
@@saintelsewhere6513 look up stronger by science, Renaissance periodization, juggernaut training systems, or Jeff nippard. All really good science based exercise channels
Some notes **In between set contractions/flexing:** - not good for performance on sets -> diminish the amount of weight you can move - but it will enhance muscle growth, mind-muscle connection, muscle isolation - leg extensions before squats will result in better isolation **Recovery between sets:** - 2 minutes for testosterone protocol - 2-6 for anything else **Testosterone protocol**: - 6 sets of 10 repetitions for each muscle group. Compound exercises also will do - 1 rep can last anything from 0.5 - 6 seconds. If you want explosiveness, you can consider doing them as fast as you can without relying on inertia - 120 secs rest time **Questions:** - how good are you at isolating a given muscle? - how many sets you want to do? - how often do you want to train? - therefore, how many sets can you do per training session? - are you aiming for performance - distributing the work across the nervous system and musculature? **Test recovery (cardio or resistance):** - if a muscle is fatigued, this does not mean that other muscles can be trained - Assess system recovery - the ability of your nervous system of distributing force: - grip strength in the morning-> grippers, floor scale - carbon dioxide tolerance - CO2 discard rate. Protocol: - after you wake up, stay off phone - inhale nose + exhale all the way through the mouth -> repeat 4 times - inhale all the way expanding the belly - start the timer - release the air through the mouth as slowly as you can - stop the timer after you can no longer exhale - If you discard rate - is less than 25-30 secs, you are not recovered - is between 30-60 secs, you are in green - is between 65-120, you have recovered your nervous system - Keep track of the rate - cold as a recovery tool - using cold within 4h of the workout will reduce inflammation, but will probably hinder your muscle growth - short circuits resistance training results **Reducing inflammation, calming down after training:** - revery app - non-sleep deep-rest - suficient omega3, 1000mg EPA per day - vitamin D3 - Magnesium malate **You want inflammation during training!!!** **Muscle fibers:** - high twitch -> strength - slow twitch -> endurance **Proper nerve-muscle connection/firing and improve hypertrophy :** - salt🧂 - creatine - 5g per day for someone who is 180 pounds / 81kg - 3-5g if you are lighter - beta alanin - Nutrition - 700mg lucene? (amino acid) but from whole foods (not supplements) - geared towards strength - you don't need to eat frequently - 2-3 meals a day should be good **Make a training routine - same time of the day and stay consistent** **Further reading:** - **Dr Andy Galpin** [**www.andygalpin.com**](www.andygalpin.com) - **Brad Schoenfelds**
6 sets just for one muscle group (that’s at least 18 sets just for arms) seems like a lot. And 2 minutes of waiting is gonna make that take forever. I read 30-60 seconds is good for hypertrophy
@@AndersonWave17 Do what works for you. The genetic/epigenetic variation is *huge,* so the impact of delay between sets will be big. If it works for you, it is good. Look up The Root Cause Protocol to learn how to optimize mitocho drill energy production. Mg-ATP is the true energy molecule in the cell -- you need magnesium. You also need bio-copper to deliver copper to cytochrome c oxidase so oxygen can be split to create water and ADP, the latter then flows to eventually create Mg-ATP. Mg-ATP production is key to both muscle production and organ function, IOW, your health and wellness depends your mitochondria's ability to produce Mg-ATP.
The amount of valuable information this man is giving the world for free is astonishing. You can tell he is living in his purpose. To spread critical information for improving physical/mental health across humanity. Andrew Huberman, you are truly making the world a better place and empowering people all over to want to become healthier in all facets. God bless you sir!
I’m a nurse and enjoy my time at the gym when I’m off work. It’s my mental therapy! Sir, you’ve educated me more on muscle anatomy than anything I learned in nursing school! Thank you for making and sharing this video. I enjoy watching your channel. Keep teaching! Thank you for all you do :-)
Incredible how much information you pack into a single episode, and minimal to zero repetition. Much appreciated, can't imagine how long it takes to gather and prepare
15+ years of working out and I have learnt so many things from this single podcast. Admire your stamina for powering through long podcasts and providing us the best info. Thank you!
Dr. Huberman, I am from India. I am Nutrition Science Practitioner. Your videos are helping us a lot. Thanks is a very small word for what you are doing for this world. I am very much grateful for your knowledge and experience. Tons of blessings.
As a 60+ female, lifelong athlete, your podcast has provided more insight into why some training schedules have worked for me, while others haven't. I'm also a public speaker and author, hoping to motivate audiences to get out of their chairs and exercise. (Along with trying other healthy practices like spending time in nature, meditating, serving and connecting with others.) To say I am grateful to you and this incredible work you are doing is an understatement! Every week, my yoga students hear some new tidbit that you've shared with us. Thank you from ALL of us! You are making a difference in more lives than you can even know.
Great job! I AM so produkter of my moms boyfriend who is also 70 ATM, he does kayaking and slight bodybuilding and hes geart health test better then men average denmark age 50 to 65
Not I. I got absolutely nothing out of this. 2 hours of dense technical BS that isn't going to help anyone build muscle. This dude just likes hearing his own voice
Mr Huberman what an absolute gift you are to humanity -the amount of time and knowledge for free is astounding.I am not joking when I say you should be nominated for a major prize, you are changing ordinary people lives big thank you from the UK
I agree - this guy is the real deal...videos like this being free and accessible is simply fabulous and imo one of the few real advantages of internet and the accessibility of vastly massive amounts of info.
I agree - this guy is the real deal...videos like this being free and accessible is simply fabulous and imo one of the few real advantages of internet and the accessibility of vastly massive amounts of info.
I agree - this guy is the real deal...videos like this being free and accessible is simply fabulous and imo one of the few real advantages of internet and the accessibility of vastly massive amounts of info.
This man gives me faith. The way he tries to bring light to all sorts of topics is amazing. I wish him enough energy to keep on educating people like me who don’t have access to this kind of information.
Def had this problem of trying to get and incorporate ALL the info before doing anything, until I'm overwhelmed, yet haven't achieved anything. Instead, I try to accept that things are going to be inoptimal and hard, and try not to focus on only getting information. Listening to self help podcasts is like a way to feel like you're doing shit while you sit on your ass and dream of all the things you're going to do once you finish listening.
I wrote down 6 Workbook Size Pages Of Information In Merely 15mins Into This PODCAST....The Amount Of Knowledge & Wisdom In Depth Is Insane....Thank You So Much 🙌
There's no wonder these videos have millions of views. Andrew is one of the best ergogenic truth seekers on the web and he's super balanced: He talks with the right speed, the right intensity, solid, collected, objective, super knowledgable, yet not boring, slow or full of fluff , irrelevant information. It's 2 hours, but 2 hours of relevance. Sometimes there's repetition, but that's often to accentuate important points and/or to summarize. This is just super profession content. Together with armwrestling, of all things, Andrew was my big discovery since corona. Keep up the awesome work!
This has been one of the most thorough, yet easy to understand podcasts on muscle strength and hypertrophy training that I have watch...and I watch a lot !! Well done Andrew. Keep it up
This podcast has already overhauled my morning routine in so many ways: earlier wake up time shift (something I was unable to achieve for 36 years!); non-negotiable 10-30 min direct sunlight; and now 2min Co2 tolerance test first thing after waking up 😊 So many health benefits from these 0 cost changes, I stopped keeping the count!
Why this sort of general wellbeing info isn't a compulsory part of the syllabus in schools (Whilst random subjects like woodwork were) I will never know.... hopefully it changes in our lifetime.
This morning ( 12/13/23) - I did this for the first time - 1.24 !! I'm a competitive cyclist at 65 year old and train every day. I am adding this into my measurement protocol every morning - thank you !
The gurus will say "I can't tell you how many times I've seen science first negate what we've taught and then later confirm it. We Do things by learning from experience we've seen it work that's why we teach it" etc etc.
It would take two or three days to digest us to all information " two hours". we can understand your hard work. You need rest for one week. Thank you very much, professor.
I just finished the JRE podcast where Mr. Huberman blew my mind and sparked a massive interest in learning more about these things. Thank you both, Andrew and Joe.
🎯 Key Takeaways for quick navigation: 10:58 The episode focuses on the importance of muscle and how the nervous system controls muscle, influencing aspects like movement, metabolism, posture, and aesthetics. - Muscles play a crucial role in various aspects of life beyond just strength, including posture, metabolism, and movement. - The nervous system, including upper motor neurons, lower motor neurons, and central pattern generators, controls muscle function. 16:10 Muscle growth is regulated by the nervous system, particularly the neuromuscular connection. To build larger muscles, you must optimize the connection between nerves and muscles. - The size and quality of muscles, as well as their response to exercise, are controlled by the nervous system. - To achieve specific goals related to muscles, understanding how the nervous system controls muscle function is crucial. 20:30 Muscles use glycolysis, a process of breaking down glucose, as their primary source of energy. Glycolysis involves converting glucose into pyruvate, generating ATP for muscle function. - Glycolysis is a key energy-producing process for muscles, using glucose and glycogen to generate the necessary ATP. - Understanding glycolysis is essential for optimizing muscle function and energy usage. 22:01 💡 How Oxygen Affects Energy Production in Muscles - Glucose and glycogen are broken down into pyruvate, which produces some energy. - If oxygen is available, pyruvate is further broken down in the mitochondria to generate 28 to 30 ATP, a significant source of energy. - Muscles are metabolically demanding, and oxygen availability is crucial for efficient energy production. - Lactic acid in muscle burn is a misconception; it's actually lactate. - Lactate serves as a buffer against acidity in muscles, reducing the burn sensation. - Lactate also acts as a fuel for muscle contractions when oxygen is limited. 26:26 💡 The Positive Effects of Exercising to the Point of Burn - Exercising to the point of burn, around 10% of workouts, can signal lactate release. - Lactate acts as a hormonal signal, positively impacting the heart, liver, and brain. 34:09 💡 Understanding Muscle Hypertrophy and Strength - Muscle hypertrophy and strength can be achieved through stress, tension, and damage. - Stress, tension, or damage to muscles trigger adaptations, such as thickening myosin protein. 44:11 💪 Muscle Growth and Strength - Muscle growth (hypertrophy) isn't about making muscles bigger but stimulating certain chemicals to make myosin (muscle fibers) thicker. - Resistance exercise, regardless of age, is crucial for maintaining muscle strength, improving bone density, and preventing frailty. - The ability to contract specific muscles is crucial in muscle development. Good neural control can lead to efficient strength and size gains. 45:12 🧠 Mind-Muscle Connection - The mind-muscle connection involves independently contracting specific muscles using upper motor neurons, and it's crucial for muscle development. - Ability to contract and isolate specific muscles is a key feature of the neuromuscular system for hypertrophy. - Hypertrophy involves generating isolated contractions by challenging specific muscles unnaturally. 47:36 💪 Strength vs. Hypertrophy - Strength training involves moving weights, while hypertrophy aims to isolate nerve-to-muscle pathways to stimulate muscle growth. - Muscular isolation is not natural in daily activities; it's essential for hypertrophy. - To get stronger, you need to lift progressively greater loads, while for hypertrophy, it's about generating localized muscle contractions. 51:53 🏋️♂️ Practical Steps for Resistance Exercise - Optimal resistance exercise involves working in the 30% to 80% of one-rep maximum, with an emphasis on performing sets to failure or near-failure. - For trained individuals, the ideal number of sets can vary from 5 to 15 sets per week, depending on efficiency in contracting muscles. 53:20 📈 Volume and High-Intensity Training - Most resistance workouts should fall between 45 to 60 minutes, as longer workouts can lead to hormonal responses not beneficial for muscle growth. - A moderate intensity range of 30% to 80% of one-rep maximum, with some high-intensity sets to failure (up to 10% of total sets), is a useful approach. - The amount of work needed to stimulate muscle growth depends on individual muscle control, and more efficient muscle recruitment may require fewer sets. 01:04:03 💨 Speed of Movement in Resistance Training - Increasing speed in resistance training is beneficial for athletes wanting to improve explosiveness and speed, particularly in sprinting, jumping, and throwing. - Slowing down movement as resistance increases can help recruit high threshold motor units, making it suitable for those aiming for strength gains. 01:05:59 🏋️♂️ Weight Training Strategies for Different Goals - Weight training strategies vary based on your fitness goals, whether it's hypertrophy, strength, or explosiveness. - Training for explosiveness and speed involves moving moderate to moderately heavy loads quickly (60-75% of one-repetition maximum) in a controlled manner. - Customizing your resistance training practice and periodizing your training are essential for optimal results based on individual needs and goals. 01:11:44 💪 Resistance Training and Hormone Release - Resistance training, especially when performed for 60 minutes or less, can increase serum testosterone levels. - A specific protocol of six sets of 10 repetitions with two minutes of rest between sets is shown to stimulate testosterone release. - Prolonged resistance training sessions beyond 75 minutes may lead to increased cortisol levels and reduced testosterone. 01:14:06 ❄️ Palmer Cooling for Enhanced Resistance Training - Palmer cooling, a technique that involves cooling the core of the body using ice packs or gel packs applied to the palms, allows for higher volume work with the same weight. - By cooling between sets, individuals can perform more repetitions and work at higher intensity over time, enhancing strength and hypertrophy. - It's a valuable method to achieve strength and hypertrophy goals without reducing weight. 01:15:35 ⚖️ Balancing Recovery and Training Frequency - Assessing recovery is crucial to determine the frequency of resistance training sessions. - Recovery can be tested through simple morning assessments, such as grip strength, which indicates how well your nervous system can generate isolated force. 01:26:32 💡 Assessing Physical Performance - Tools to assess physical performance: Grip strength, Carbon dioxide tolerance. 01:27:00 🪶 Carbon Dioxide Tolerance Test - How to perform the carbon dioxide tolerance test. - Measuring carbon dioxide discard rate. - Interpretation of carbon dioxide discard time. 01:29:30 ❓ Interpreting Carbon Dioxide Discard Time - Significance of different carbon dioxide discard times. - Implications for recovery and physical performance. 01:30:58 ❄️ The Use of Cold for Recovery - Using cold treatments for recovery. - Effects of cold exposure on muscle repair and growth. - How using cold immediately after resistance training can interfere with muscle growth. 01:36:19 🚨 Be Cautious with Anti-Histamines and NSAIDs 01:39:42 🧂 Importance of Electrolytes and Salt - The role of salt and electrolytes in nerve-to-muscle communication and performance. 01:45:25 💪 Benefits of Creatine - The performance-enhancing effects of creatine supplementation. - Dosages and effects on hydration, power output, and fatigue. 01:47:23 💪 Creatine and its effects - Creatine enhances power output. - It can increase dihydrotestosterone, leading to increased strength and libido. - Some people may experience hair loss or accelerated beard growth when using creatine. 01:48:49 🏋️ Beta-alanine and its effects - Beta-alanine supports exercises of slightly longer duration, combining anaerobic and aerobic elements. - Improves muscular endurance, anaerobic running capacity, and reduces fatigue. - May have effects on reducing body fat and improving lean mass. 01:50:14 💧 Role of electrolytes in performance - Electrolytes play a crucial role in improving exercise performance and are well-supported by scientific literature. - Proper electrolyte balance helps maintain hydration and performance. - Ensuring an adequate intake of electrolytes is essential for optimal muscle function. 01:52:36 🍽️ Nutrition and muscle support - Consuming essential amino acid leucine (700-3000mg) with each meal supports muscle synthesis. - The protein density of whole foods, especially animal proteins, can be essential for muscle growth. - Eating 2-4 times a day, providing essential amino acids, supports muscle repair and growth. 01:56:29 🤔 Managing exercise's impact on cognitive function - High-intensity and long-duration exercise can temporarily reduce oxygenation to the brain, impacting cognitive function. - Scheduling cognitive work during non-exercise periods can enhance cognitive focus. - The regularity of training times can help optimize the use of the nervous system for cognitive tasks. 02:03:15 💊 Quality supplements and partnership with Thorne - Thorne supplements are known for their high-quality standards and accurate labeling. - They partner with reputable organizations like the Mayo Clinic and professional sports teams. - Using Thorne supplements can help support various aspects of health and performance. 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What I love about this is that not only I am getting tons of amazing information, but also it ignites my curiosity and makes me start diggin deeper and deeper about a certain topic. So I end up pausing the video a lot, opening another tab to read a scientific paper, to search a concept or word and then I get down to a rabbit hole (in a positive way) for a whole new set of topics :D Thank you so much, Dr Huberman.
Since I‘ve followed your advices I feel more alive and I managed to be way more productive. I just wanted to thank you for the educational content. It is very much appreciated. Keep it coming!
Increasing my sodium has given me a new lease on life. I’ve been plagued by low energy/brain fog for years I tried fad diets, perfecting my sleep, every supplement and nootropic known to man, all had modest to little benefit. Turns out I was sodium deficient the whole time, you said it’s not the most glamorous performance enhancer but it may be the most important and for me personally the most life changing. A cloud of depression and lethargy has been lifted off my shoulders. I’d occasionally feel good either around high carb (added salts) or days after rest days and I could never pin down why until recently.
100% also factor their ability to manage the pressure and stress of performance. I am reading a memoir of a female runner and her description of the Olympics is enough ti put any athlete in a state of panic.
@@hubermanlab more precise and reactive nervous system will create more precise movents and faster such, but isnt this the real meaning of mind muscleconnection? I mean, it s like bodybuilding is about building body, not mere muscles. Bodybuilders took patent on the word and screwed it up it seems. We are all building body as body continiously degrade if not stimulated.
I believe that if they played this doctor's content throughout public schools across the world that it could make the world a more peaceful place. This is vital information
Everytime answering questions that no one else has answered and made it so much easy to understand! With these information I find it so easy to educate my patients during consultations about how certain things work! Thank you so much. 🤗 👏 Commendable.. 💯🙏
Also, really good explanation of the neural connection needed to build muscle. I am often asked how I add size so quickly and I reply in all honesty, “I tell my body to grow and it listens.” I think this is why going to the gym and taking long breaks between sets surfing instagram or talking does an extra disservice to us, because we break that connection with the muscle and trying to activate it intentionally, not just out of habit. Yoga or dance is something I think pairs well with high weightlifting goals, helps you get the breathing, focus, and deliberation needed to trust your body at new heights
But seriously. This stuff blows my mind. Who started telling us wrong info on Lactic Acid? I feel like I was told that in the early 90s when Arnie was gonna "Pump you up". I guess that is what happens when sports coaches teach the "classroom side" of High School Physical Education. Lol.
Andrew you should do an episode where you introduce your team. Like bands do at the end of a concert. Everyone is doing such amazing work! Let's us see and recognize the people helping you create this content. !
i just wanted to take a moment to express my gratitude to you for your work and making knowledge easily accessible and digestible. I thoroughly enjoy how you provide the mechanisms behind protocols. That is exactly how my mind allows me to understand and implement changes in my behaviors. I have an honors in science and a bachelors in education, but I stay home with my kids and homeschool them. I have been out of the practice of learning for the enjoyment pf learning. Your content has reignited my passion for learning and has inspired me to wake up early so i can have one selfish learning bout most days. so thank you!
I have been weightlifting for 10+ years, and the hypertrophy vs. compound aspects floored me. I have trained isolated movements for roughly 8-9 years and never understand why my muscle mass did not translate well to powerlifting. PHENOMENAL discussion/presentation.
It's impressive how much knowledge this guy has. Then, even more impressive, the areas he covered and all pathways, mechanisms explained exactly how it goes. I can only think how much He studied throughout his life to know and remember this much. He is a genius.
When you see how things stand, why breathing is very important, then Wim Hoff's method makes a lot of sense in the body's recovery, I tried and proved to myself ...and cold water is a big challenge and i believe there are not a lot of people who love it but it helps, like you said we are programmed not to go into things that are uncomfortable. God work Dr. H
Would you PLEASE seriously consider doing a "special topic" talk uniquely geared how these areas affect our 80+ population, parents and grandparents? I can't get enough of listening to your deep dives into sleep, cognition, metabolism, diet and hormones. I know many people who want to help aging love ones live fulfilling, independent lives and although their doctors can help with a specific ailment, very little of the underpinning biology can be relayed in your 20min visit. What can families do to help 80+ love ones? Sadly, their delicate homeostasis balance can be so easily derailed when they get sick or hurt, causing them to spiral out of control like a runaway freight train. The precious weeks and months recuperating from a long hospital stay or severe illness is super critical in helping them get back to their independent and/or high quality of life. Statistics show when they loose a significant amount of body fat and muscle, they have a significantly higher mortality rate over the next 6 months to year. Any thoughts on how to help them regain what little muscle strength and fat stores they had? Their sense of taste and smell tends to weaken, sleep gets disrupted, until they ultimately battle needing to eat but not feeling hunger pains to cue them to eat, causing it all to worsen. I apologize for the long comment, and thank you for your time in reading it. Please give a thumbs up if anyone else feels this would be an important special talk for him to give.
To be honest (if i can add something to your post) the crucial moment to implement all those topics doctor is talking is when we are young. Im really excited being able to see population of 20-30y old people living accord to those lifestyle modifications like meditation, sleep and diet knowledge. Our parents did not know almost nothing about it and some of them could still handle decent life. Older people can of course also use those tips, but they bodies are already heavy used.
I love that you mentioned decreased cognitive capacity post workout. I've found that if I program a nice meal and a nap after my workout, my cognitive capacity comes back to me. Without the nap, I'm pretty useless. My mind becomes "slippery" to such degree, even my speech suffers.
I see the same changes in me with/without nap! Even a 10-minute nap can bring significant differences. I see changes in my speech too. It seems the whole body gets energy and my mind gets much clearer after a nap.
I do think that I suffer from unfuction cognitive, now I only workout on the afternoon, where it's mostly my free time and now I can focus on my daily task better during the day.
This explains a lot for example on leveraging lactate to enhance brain function, as the legend Muhammad Ali once said, “I don't count my sit-ups; I only start counting when it starts hurting because they're the only ones that count.”
Precisely. Chris Beardsley wrote some pieces about this. The only reps that count are the ones where your rep speed has slowed down due to fibre fatigue. So literally the more reps you can get from that point the better.
I think even Dr Huberman said in one of the neuroplasticity set of episodes, that changes start happening after you hit the point of frustration, when you think you have had enough.
Outstanding podcast, as usual. I am 52, and have had the best success with hypertrophy and strength with 5-10 sets per muscle per week on upper body, achieving near to total full exertion for each set. On legs I only perform compound movements, 3 sets, 3x per week (not all in one workout) with a higher rep range of 10 - 20, achieving a burn on each set but not going to full exertion (I get 20k steps per day and need to be able to have my legs function). My joints feel good, I function well, and look and feel fit. Much different approach than in my 20's and 30's, but it works. Thanks for all of the info. I am going to do the CO2 discard test, and increase rest time between sets on certain workouts (I normally rest 60-120 seconds). Keep up the great work!
I've started having a small piece of raw ginger every day and the changes in my digestive and mental health are palpable. I've done some research and it seems this is backed by science. An episode on foods with medicinal properties that are a fully backed by science would be -amazing-...
@@kaine3805 I'm half Indian, my family has always told me about how healthy it is and I'm aware it's been used as a medicine for thousands of years. I never looked into the scientific literature before or thought to use it daily as a supplement. Not sure what you're getting at but all the best to you, hope everything's going well.
@Kaine No reason to be a dick, bro. We all come across different bits of information at different times. That's literally life. It's part of what makes us unique. Congrats on knowing it first.... 🙄
@@imogensharma how do you eat it? Do you add it to food or just eat it by itself? Here’s another one, I learnt this from my psychiatrist who is Indian but lives in Aus now : one teaspoon turmeric powder, half teaspoon black pepper, shot of apple cider vinegar, all in a glass with warm water. Supposedly helps with inflammation in the brain , I need to start drinking it again, only problem it tastes pretty nasty
it's hard to get solid research that's wholly backed by science; the two most compromised fields of research are nutrition and psychology, there's more falsified, and unapplicable data in these fields than any other. Mostly because of funding issues, and the sheer variation in brain and digestive setups. - ref. "Science Fictions" by Stuart Ritchie.
Really outstanding presentation. As someone who has trained with weights for about 62 years and was a Division I varsity athlete, I learned a few new bits of information notwithstanding my study of and interest in nutrition and hypertrophy during those 62 years. Thank you.
Thank you for sharing this content with us Dr. Huberman. You're ability to explain things in a succinct and applicable manner are amazing and the fact that you are doing it all for free is even more special. Thank you!!!
Hey Andrew, awesome video! I was diagnosed with a rare neuromuscular discorder called Congenital Myasthenic Syndrome at 2 years old. I take medication multiple times a day, and when I do take it, I can function completely normal. However, when i’m without my medication for more than 3 hours, it gets pretty difficult to have the energy or strength to do simple things like play sports for a long period of time or lift decently heavy weights. Thank you so much for covering this topic that is so deep and personal, and I appreciate the fact that I’m now more knowledgeable about my own body and how I can attempt to improve even further. God bless
Check out Dr. Mike Israetel! He's a PhD in sport science under Dr. Stone, one of the world's expert in sport science. He has a lot of information on injuries, prevention, and other things. In addition to that, check out the Barbell Medicine podcast. The fellas at BM are MDs with substantial clinical experience, and have a lot of great information. Dr. Quinn Henoch, from Juggernaut Training Systems (JTS), as well, is a fantastic resource. Let me know if you have any questions! :)
@@ChlebRazowy please see my comment for references :) physical therapy has this stuff down really well, much moreso than the 'average' person expects. Happy learning, and happy training!
I am a beginner and have just started weight training recently. With so much info around on the internet, this podcast really stood out to me and helped me center myself a lot. Thank you!😁
This is how the Internet should be used. Glad to see you are keeping this free of values/politics/ideology and delivering pretty much straight value and unbiased info. Frankly as a nerd with some background in basic science this is amazing to see.
Yeah but I wouldn't listen to opinions which bring zero value Such as 14 y.o's complaining he only does it for money, yeah duhhhh... I also don't work in the supermarket just for the sake of working
It’s such a subtle but in my opinion beautiful compliment to call us ’aficionados‘ for being interested in the high quality content Andrew provides. Much appreciated, brother!
its blowing my mind that all those things ive experienced exercising free weights ,bicycling, soccer, swimming and with weights the past 16 years as a passion that can't stop and it's heavily a part of my life and feels unnatural to akip, now come up as actual scientific meaning and words in my head. My biggest advice to you that want to change their body and their life quality is, don't change your life for your goals, bring it with you so it becomes one with you. If you force something, it's gonna eventually fade way from your comfort. Don't force it, connect it with your life.
Question for Andrew Huberman: In what order should a complete beginner focus on? Should they initially start with building endurance fibres, then on to hypertrophy and then finally strength? Is there an optimal order in which to build muscle, strength and endurance? Can one come before the others and what requires the least effort? For example if you wanted to try each area of fitness which would be the best to start with. Thanks for all your hard work. You are incredible working professional and I am always greatful for your content. Keep it up Andrew.
You are such a well rounded and intelligent human being. You are such a good role model in so many different ways. Never stop doing what your doing. I can really tell you enjoy doing this
“I’m not taking a gym selfie bro, I’m enhancing my nerve to muscle connection with isolated hard contractions…….and my phone.” The 11th rep 😆. Lots of great information in this video, it really hit the spot. Thank you.
I love how genuine Andrew seems about being interested in such a wide variety of topics. I never know what I'm going to be learning from him when I go to his channel but it's always interesting and pleasant to listen to because he's passionate about every topic.
I’ve been doing both Palmer cooling and physiological sighs in between sets during my HIIT classes and I find that really helps me to keep going but also improves my recovery after the class compared to not doing it. I don’t feel dead after the workout which is nice.
Thank you for so much in-depth information. As a orthopedic specialist/physical therapist and manual therapist, I think it would be beneficial to mention that nerve function also depends on how well the joints (where nerves exit the spine, etc) also determines how well the nerve and muscle function to build strength. As you know, this is called muscle recrutement and when joints are out of alignment or one is doing an exercise that pulls joints out of alignment, the muscle doesn’t strengthen well. It’s best to work with a physical therapist to improve muscle strength and prevent injury.
Thank you I’m listening to this while going to the gym and I’ll listen to it again taking notes! I highly appreciate minds like yourself, those who are giving value and knowledge to whoever will seek it!
Blowing away, training since I was 29 stopped at 45 and now at 53 years young I am wanting to re-qualify to coach again. From the sets and reps, neuro pathway and cognitive training, even the enhancing of palmer cooling to carbon dioxide rate test, and the specific people in a rugby team as my own example for ice baths but on your talk only to the endurance players and not the prop forwards is something I would like to try on team players as it was usually the whole team to do ice baths. So some myths are true and some are bullshit in what I learnt years ago. Lol from the posers in the gym between sets to the cramps I got on my calves and squats as I was very plyometric and powerful so it was not so negative after all. Thank you so much for an amazing talk. I just sent it to everyone I know .
That would be wonderful, but i,m sure dr huberman has not time for the graphical work , it would be grea if there was a way for volunteers to make them
The answer to 'how to, how much, and how many' was answered for me more specifically and more clearly than did a multitude of videos I've watched over the last year or more. It's next level stuff for me. Excellent! Thank you!!!
I’ve been lifting weights for 40 years. I had every issue of muscle and fitness growing up… this is the best video I’ve ever seen in regards to lifting. Thank you so much. If this was a book I’d add it to my shelf and forget to read it but thank God for the video so I can refer to it often! Thank you too.
Thank you for the way you tag the topics. Listened once on my run then came home and clicked back through to write down the notes I wanted to take. You do amazing work and make my science brains so happy. Every workout, is a little experiment on our biochemistry and it's so amazing .
Wow - why haven't I been watching more of these vids by Andrew? The topic of muscle growth, muscle development and nutrition as it relates is *such a vastly difficult* subject to learn about and to narrow down to exactly how it affects you at your given age, weight, size, etc...not only is there *too much information* out there but it's constantly changing! Knowing what's real and what's not can take alot of time and research but Andrew did a *phenomenal* job here of concising it down to 2 magnificent hours....great podcast!
Good afternoon Dr. Huberman. It's bank holiday in the UK, so I can listen non stop. Looking forward to reinvent my brian and life with your life changing information🙏🙏
I work of 6.4 times per week on average. I know that there are days when i should take off; however, i train for mental health benefits. Subjectively, i feel so much better when i train (work days 60-120m weekend) and utilize a sauna for 10-20m.
I’ve been listening to your Podcasts for the last few days. I love the information you gave, and the way you present it. I even referenced you at your podcast on my daily vlog.Thank you for all the work you put in giving us this information. We really appreciate it.
This is the positive side of TH-cam which dominates. A full fledged Stanford professor is educating us 2 hours at a time for free, absolute legend.
He's not doing it for free, he's being paid by advertisers
@@nev3rlo5t
But we get the education for free, or at the expense of listening to a few seconds of advertisement (that can even be skipped)!
@@i.i.iiii.i.i I understand and I enjoy his videos as well but he isn't "educating us 2 hours at a time for free", he's being paid for this content
@@nev3rlo5t
it's still free for us... We are being educated by him for free, or in other words "He is educating us 2h at a time for free, while he is still being paid for it."
@@nev3rlo5t You are nitpicking for no reason. Just stop
I love these podcasts! This is how the internet should be used -- education and greater well-being.
Yayyy 🙌
So you want to regulate posts?
@@thedailyheat Thats not what was said in the comment...
facts
And hocking stuff
Please don’t stop being educational! I’m sure some of your audience is pressuring you to just “get to the point” I hear you saying things like “I’ll get to the protocols soon” etc… but I love knowing the “why” and you break it down incredibly well. I’d rather have too much info and tune some out or skip some if I feel I need to. Thank you!
Yeah there’s no other place to go for information like this I’d be real sad if he cut parts out
Agree 100%!
Don't shorten the content. These things need details. And why would people want shortform content about their own health??? It's like a shortcut to mistakes. Pop one of the episodes on and listen to it while doing something and bam!
Ppp
Yes! But, we can have it for free...
Been training for over 10 years and I am a certified trainer. The amount of information in this two hours podcast is extremely valuable for anyone regardless of experience. Very grateful it is free cos I wish I had watched a video like this when I was a newbie!!!
Which organization are you certified with??
What do you recommend for a 65-year-old hard gainer with a BMI of 21 who's worked out for his entire life and cannot gain weight?
@@endthefed5304
What are your diet and exercise regimens like????
@@endthefed5304 Double all your meals.
dont look certified
The amount of info here is insane. The fact this is free is astounding.
but support!! $$$
It’s not free, it’s paid for by your time and attention spent on advertisements
@@gsteiner9 ??? It is free. No money was exchanged for goods or services. Is college free because a student paid 8+ semesters with his "time and attention" and the $40,000 tuition is just a generous tip?? Semantics, troll.
@@KJB0001 Time is money
@@gsteiner9 well invested time
This guy is a neuroscientist, but he is excellent as a speaker who clarifies, simplifies and communicates core principles of sports science. Even though this topic is especially complex and demanding to grasp, he does a great job. The technical jargon is kept to a bare minimum, which allows even the most ignorant among us, including myself, to get started. This man is performing a service to mankind. He is a beacon of bright light, an agent of illumination and remover of the misty clouds of obscurity and nefarious as well as deceptive half-knowledge. Thank you kind sir.
Blown away...been training over 20 years and this is the most intelligent and evidence based muscle scientist I have ever heard. Thank you!
You haven't been doing much looking for information then.
@@bloodwolf2685 well i haven’t, hit me with one.
@@saintelsewhere6513 look up stronger by science, Renaissance periodization, juggernaut training systems, or Jeff nippard. All really good science based exercise channels
Athlean X......any good???
@@topherg4909 not really. A lot of generic pseudoscience I wouldn’t take his advice very seriously
Some notes
**In between set contractions/flexing:**
- not good for performance on sets -> diminish the amount of weight you can move
- but it will enhance muscle growth, mind-muscle connection, muscle isolation
- leg extensions before squats will result in better isolation
**Recovery between sets:**
- 2 minutes for testosterone protocol
- 2-6 for anything else
**Testosterone protocol**:
- 6 sets of 10 repetitions for each muscle group. Compound exercises also will do
- 1 rep can last anything from 0.5 - 6 seconds. If you want explosiveness, you can consider doing them as fast as you can without relying on inertia
- 120 secs rest time
**Questions:**
- how good are you at isolating a given muscle?
- how many sets you want to do?
- how often do you want to train?
- therefore, how many sets can you do per training session?
- are you aiming for performance - distributing the work across the nervous system and musculature?
**Test recovery (cardio or resistance):**
- if a muscle is fatigued, this does not mean that other muscles can be trained
- Assess system recovery - the ability of your nervous system of distributing force:
- grip strength in the morning-> grippers, floor scale
- carbon dioxide tolerance - CO2 discard rate. Protocol:
- after you wake up, stay off phone
- inhale nose + exhale all the way through the mouth -> repeat 4 times
- inhale all the way expanding the belly
- start the timer
- release the air through the mouth as slowly as you can
- stop the timer after you can no longer exhale
- If you discard rate
- is less than 25-30 secs, you are not recovered
- is between 30-60 secs, you are in green
- is between 65-120, you have recovered your nervous system
- Keep track of the rate
- cold as a recovery tool
- using cold within 4h of the workout will reduce inflammation, but will probably hinder your muscle growth
- short circuits resistance training results
**Reducing inflammation, calming down after training:**
- revery app
- non-sleep deep-rest
- suficient omega3, 1000mg EPA per day
- vitamin D3
- Magnesium malate
**You want inflammation during training!!!**
**Muscle fibers:**
- high twitch -> strength
- slow twitch -> endurance
**Proper nerve-muscle connection/firing and improve hypertrophy :**
- salt🧂
- creatine
- 5g per day for someone who is 180 pounds / 81kg
- 3-5g if you are lighter
- beta alanin
- Nutrition
- 700mg lucene? (amino acid) but from whole foods (not supplements)
- geared towards strength
- you don't need to eat frequently - 2-3 meals a day should be good
**Make a training routine - same time of the day and stay consistent**
**Further reading:**
- **Dr Andy Galpin** [**www.andygalpin.com**](www.andygalpin.com)
- **Brad Schoenfelds**
Thank you so much for this
6 sets just for one muscle group (that’s at least 18 sets just for arms) seems like a lot. And 2 minutes of waiting is gonna make that take forever. I read 30-60 seconds is good for hypertrophy
My respects gentleman.
Yes
@@AndersonWave17 Do what works for you. The genetic/epigenetic variation is *huge,* so the impact of delay between sets will be big. If it works for you, it is good. Look up The Root Cause Protocol to learn how to optimize mitocho drill energy production. Mg-ATP is the true energy molecule in the cell -- you need magnesium. You also need bio-copper to deliver copper to cytochrome c oxidase so oxygen can be split to create water and ADP, the latter then flows to eventually create Mg-ATP.
Mg-ATP production is key to both muscle production and organ function, IOW, your health and wellness depends your mitochondria's ability to produce Mg-ATP.
The amount of valuable information this man is giving the world for free is astonishing. You can tell he is living in his purpose. To spread critical information for improving physical/mental health across humanity. Andrew Huberman, you are truly making the world a better place and empowering people all over to want to become healthier in all facets. God bless you sir!
I love how he always corrects himself if he slightly misspeaks. Shows it really matters how clear u come across
Edit and spell it “you” dammit
🤣🤣🤣
How ironic
KT 💙
It’s an important skill for a professor 👨🏫
its very important, I have issues with this.
but I will improve , very hard to catch my thoughts before letting them out
@MuscleTalkRadio forgot his period 😂😂
I’m a nurse and enjoy my time at the gym when I’m off work. It’s my mental therapy! Sir, you’ve educated me more on muscle anatomy than anything I learned in nursing school! Thank you for making and sharing this video. I enjoy watching your channel. Keep teaching! Thank you for all you do :-)
Incredible how much information you pack into a single episode, and minimal to zero repetition. Much appreciated, can't imagine how long it takes to gather and prepare
This is the only time I’ve been the first person to arrive at a lecture in my life
They are all just sooooooo gooooood! Am working my way through them all a second time taking notes; then this new one appeared!
Congratulations! :D
Congrats!
Congratulations
What is your secret?
15+ years of working out and I have learnt so many things from this single podcast. Admire your stamina for powering through long podcasts and providing us the best info. Thank you!
30 years of hardcore training and I learned a huge amount from this one podcast. Holy Toledo. Wish this was around when I was bodybuilding.
@@CCmagee3 70+ years of training and learned a lot as well
@@MrDcpishere 👍
Dr. Huberman, I am from India. I am Nutrition Science Practitioner. Your videos are helping us a lot. Thanks is a very small word for what you are doing for this world. I am very much grateful for your knowledge and experience. Tons of blessings.
As a 60+ female, lifelong athlete, your podcast has provided more insight into why some training schedules have worked for me, while others haven't. I'm also a public speaker and author, hoping to motivate audiences to get out of their chairs and exercise. (Along with trying other healthy practices like spending time in nature, meditating, serving and connecting with others.) To say I am grateful to you and this incredible work you are doing is an understatement! Every week, my yoga students hear some new tidbit that you've shared with us. Thank you from ALL of us! You are making a difference in more lives than you can even know.
I am 70 years old, and I am trying to gain muscle strength. Thank you for explaining in simple terms . I feel inspired to get started.
Great job! I AM so produkter of my moms boyfriend who is also 70 ATM, he does kayaking and slight bodybuilding and hes geart health test better then men average denmark age 50 to 65
@@terkelalgevind529 how much test?
@@chocomonaco 250mg pwk
How has it been going?
This is awesome!
The fact that no one is talking about mrzarvok and his recipes speaks volumes about how uninformed people are
The day I looked him up will be the day I remember for the rest of my life.
What does this mean? Can you elaborate on who that is please, thank you!
I think you misspelled the name i can't find nothing
@@StilyanGS you should be able to see his site when you search it
@@ethangonzalez2226 you should be able to see his site when you search it
We need to get this guy up to 1 million subscribers by year end....who's with us? Let's do it!
If I go through a week without having got at least 3 people to give it a listen, I’m disappointed in myself.
@@danielplainview1 Brilliant! TH-cam has better education than school.
@Creative_Username_ We need a task force...! Let's do this!
This is getting heavily recommended in our office. 😁
Not I. I got absolutely nothing out of this. 2 hours of dense technical BS that isn't going to help anyone build muscle. This dude just likes hearing his own voice
Mr Huberman what an absolute gift you are to humanity -the amount of time and knowledge for free is astounding.I am not joking when I say you should be nominated for a major prize, you are changing ordinary people lives big thank you from the UK
I agree - this guy is the real deal...videos like this being free and accessible is simply fabulous and imo one of the few real advantages of internet and the accessibility of vastly massive amounts of info.
I agree - this guy is the real deal...videos like this being free and accessible is simply fabulous and imo one of the few real advantages of internet and the accessibility of vastly massive amounts of info.
I agree - this guy is the real deal...videos like this being free and accessible is simply fabulous and imo one of the few real advantages of internet and the accessibility of vastly massive amounts of info.
This man gives me faith. The way he tries to bring light to all sorts of topics is amazing. I wish him enough energy to keep on educating people like me who don’t have access to this kind of information.
Still a roider
@@lordbentley730you think so?
@@lordbentley730and?
@@lordbentley730dude, stop. It's embarrassing for you at this point.
Thank you, I'm watching this instead of going to the gym
Listen as you lift!
@@lavieenrose7925 That's a good idea brother 💪
Lol
Def had this problem of trying to get and incorporate ALL the info before doing anything, until I'm overwhelmed, yet haven't achieved anything.
Instead, I try to accept that things are going to be inoptimal and hard, and try not to focus on only getting information.
Listening to self help podcasts is like a way to feel like you're doing shit while you sit on your ass and dream of all the things you're going to do once you finish listening.
Lmao 🤣 🤣
This is 2 hours of not wasting anybody's time! Really impressive
guild wars :o
@@NelsonRPP just what I was thinking :O
I wrote down 6 Workbook Size Pages Of Information In Merely 15mins Into This PODCAST....The Amount Of Knowledge & Wisdom In Depth Is Insane....Thank You So Much 🙌
As an engineering major with a craving for biology, this podcast hits the spot....every time
same here bruh
Same heeeya
Same here !!
One of us
just the idea of how things work in any sense whether, mechanical , biological or neural fascinates me
This podcast is a wonderful and benevolent creation. A blessing and a gift. Thank you Professor Huberman!!
⁸⁸
‘Benevolent’ is the right word.
There's no wonder these videos have millions of views. Andrew is one of the best ergogenic truth seekers on the web and he's super balanced: He talks with the right speed, the right intensity, solid, collected, objective, super knowledgable, yet not boring, slow or full of fluff , irrelevant information. It's 2 hours, but 2 hours of relevance. Sometimes there's repetition, but that's often to accentuate important points and/or to summarize. This is just super profession content. Together with armwrestling, of all things, Andrew was my big discovery since corona. Keep up the awesome work!
This has been one of the most thorough, yet easy to understand podcasts on muscle strength and hypertrophy training that I have watch...and I watch a lot !! Well done Andrew. Keep it up
This podcast has already overhauled my morning routine in so many ways:
earlier wake up time shift (something I was unable to achieve for 36 years!); non-negotiable 10-30 min direct sunlight; and now 2min Co2 tolerance test first thing after waking up 😊
So many health benefits from these 0 cost changes, I stopped keeping the count!
Why this sort of general wellbeing info isn't a compulsory part of the syllabus in schools (Whilst random subjects like woodwork were) I will never know.... hopefully it changes in our lifetime.
@@sendnoodles5437 because school is still mostly about memorizing and regurgitating facts, not learning.
@@JuicyLeek easier to assess
R u single
What is the 2min Co2 test
This morning ( 12/13/23) - I did this for the first time - 1.24 !! I'm a competitive cyclist at 65 year old and train every day. I am adding this into my measurement protocol every morning - thank you !
This podcast is slowly bankrupting all the fitness and self help gurus
The gurus will say "I can't tell you how many times I've seen science first negate what we've taught and then later confirm it. We Do things by learning from experience we've seen it work that's why we teach it" etc etc.
Great! Better to know exactly what needs to be done than to be snake-oiled to bankruptcy ourselves
Hallelujah.
haha
Slowly?
It would take two or three days to digest us to all information " two hours".
we can understand your hard work. You need rest for one week.
Thank you very much, professor.
I’m a independent strength and conditioning coach. This is GOLD! Your podcast will for sure help me improve as a coach. Thank you 🙏
Awesome!
Dr H I hope you're caring for yourself as much as you're caring for us
Thank you!
She is very right
That's what we call a 'FACT'
@@ianwparedes What?! Where?
Numb wants to take care of Andrew.. :)
I just finished the JRE podcast where Mr. Huberman blew my mind and sparked a massive interest in learning more about these things. Thank you both, Andrew and Joe.
Me too haha
🎯 Key Takeaways for quick navigation:
10:58 The episode focuses on the importance of muscle and how the nervous system controls muscle, influencing aspects like movement, metabolism, posture, and aesthetics.
- Muscles play a crucial role in various aspects of life beyond just strength, including posture, metabolism, and movement.
- The nervous system, including upper motor neurons, lower motor neurons, and central pattern generators, controls muscle function.
16:10 Muscle growth is regulated by the nervous system, particularly the neuromuscular connection. To build larger muscles, you must optimize the connection between nerves and muscles.
- The size and quality of muscles, as well as their response to exercise, are controlled by the nervous system.
- To achieve specific goals related to muscles, understanding how the nervous system controls muscle function is crucial.
20:30 Muscles use glycolysis, a process of breaking down glucose, as their primary source of energy. Glycolysis involves converting glucose into pyruvate, generating ATP for muscle function.
- Glycolysis is a key energy-producing process for muscles, using glucose and glycogen to generate the necessary ATP.
- Understanding glycolysis is essential for optimizing muscle function and energy usage.
22:01 💡 How Oxygen Affects Energy Production in Muscles
- Glucose and glycogen are broken down into pyruvate, which produces some energy.
- If oxygen is available, pyruvate is further broken down in the mitochondria to generate 28 to 30 ATP, a significant source of energy.
- Muscles are metabolically demanding, and oxygen availability is crucial for efficient energy production.
- Lactic acid in muscle burn is a misconception; it's actually lactate.
- Lactate serves as a buffer against acidity in muscles, reducing the burn sensation.
- Lactate also acts as a fuel for muscle contractions when oxygen is limited.
26:26 💡 The Positive Effects of Exercising to the Point of Burn
- Exercising to the point of burn, around 10% of workouts, can signal lactate release.
- Lactate acts as a hormonal signal, positively impacting the heart, liver, and brain.
34:09 💡 Understanding Muscle Hypertrophy and Strength
- Muscle hypertrophy and strength can be achieved through stress, tension, and damage.
- Stress, tension, or damage to muscles trigger adaptations, such as thickening myosin protein.
44:11 💪 Muscle Growth and Strength
- Muscle growth (hypertrophy) isn't about making muscles bigger but stimulating certain chemicals to make myosin (muscle fibers) thicker.
- Resistance exercise, regardless of age, is crucial for maintaining muscle strength, improving bone density, and preventing frailty.
- The ability to contract specific muscles is crucial in muscle development. Good neural control can lead to efficient strength and size gains.
45:12 🧠 Mind-Muscle Connection
- The mind-muscle connection involves independently contracting specific muscles using upper motor neurons, and it's crucial for muscle development.
- Ability to contract and isolate specific muscles is a key feature of the neuromuscular system for hypertrophy.
- Hypertrophy involves generating isolated contractions by challenging specific muscles unnaturally.
47:36 💪 Strength vs. Hypertrophy
- Strength training involves moving weights, while hypertrophy aims to isolate nerve-to-muscle pathways to stimulate muscle growth.
- Muscular isolation is not natural in daily activities; it's essential for hypertrophy.
- To get stronger, you need to lift progressively greater loads, while for hypertrophy, it's about generating localized muscle contractions.
51:53 🏋️♂️ Practical Steps for Resistance Exercise
- Optimal resistance exercise involves working in the 30% to 80% of one-rep maximum, with an emphasis on performing sets to failure or near-failure.
- For trained individuals, the ideal number of sets can vary from 5 to 15 sets per week, depending on efficiency in contracting muscles.
53:20 📈 Volume and High-Intensity Training
- Most resistance workouts should fall between 45 to 60 minutes, as longer workouts can lead to hormonal responses not beneficial for muscle growth.
- A moderate intensity range of 30% to 80% of one-rep maximum, with some high-intensity sets to failure (up to 10% of total sets), is a useful approach.
- The amount of work needed to stimulate muscle growth depends on individual muscle control, and more efficient muscle recruitment may require fewer sets.
01:04:03 💨 Speed of Movement in Resistance Training
- Increasing speed in resistance training is beneficial for athletes wanting to improve explosiveness and speed, particularly in sprinting, jumping, and throwing.
- Slowing down movement as resistance increases can help recruit high threshold motor units, making it suitable for those aiming for strength gains.
01:05:59 🏋️♂️ Weight Training Strategies for Different Goals
- Weight training strategies vary based on your fitness goals, whether it's hypertrophy, strength, or explosiveness.
- Training for explosiveness and speed involves moving moderate to moderately heavy loads quickly (60-75% of one-repetition maximum) in a controlled manner.
- Customizing your resistance training practice and periodizing your training are essential for optimal results based on individual needs and goals.
01:11:44 💪 Resistance Training and Hormone Release
- Resistance training, especially when performed for 60 minutes or less, can increase serum testosterone levels.
- A specific protocol of six sets of 10 repetitions with two minutes of rest between sets is shown to stimulate testosterone release.
- Prolonged resistance training sessions beyond 75 minutes may lead to increased cortisol levels and reduced testosterone.
01:14:06 ❄️ Palmer Cooling for Enhanced Resistance Training
- Palmer cooling, a technique that involves cooling the core of the body using ice packs or gel packs applied to the palms, allows for higher volume work with the same weight.
- By cooling between sets, individuals can perform more repetitions and work at higher intensity over time, enhancing strength and hypertrophy.
- It's a valuable method to achieve strength and hypertrophy goals without reducing weight.
01:15:35 ⚖️ Balancing Recovery and Training Frequency
- Assessing recovery is crucial to determine the frequency of resistance training sessions.
- Recovery can be tested through simple morning assessments, such as grip strength, which indicates how well your nervous system can generate isolated force.
01:26:32 💡 Assessing Physical Performance
- Tools to assess physical performance: Grip strength, Carbon dioxide tolerance.
01:27:00 🪶 Carbon Dioxide Tolerance Test
- How to perform the carbon dioxide tolerance test.
- Measuring carbon dioxide discard rate.
- Interpretation of carbon dioxide discard time.
01:29:30 ❓ Interpreting Carbon Dioxide Discard Time
- Significance of different carbon dioxide discard times.
- Implications for recovery and physical performance.
01:30:58 ❄️ The Use of Cold for Recovery
- Using cold treatments for recovery.
- Effects of cold exposure on muscle repair and growth.
- How using cold immediately after resistance training can interfere with muscle growth.
01:36:19 🚨 Be Cautious with Anti-Histamines and NSAIDs
01:39:42 🧂 Importance of Electrolytes and Salt
- The role of salt and electrolytes in nerve-to-muscle communication and performance.
01:45:25 💪 Benefits of Creatine
- The performance-enhancing effects of creatine supplementation.
- Dosages and effects on hydration, power output, and fatigue.
01:47:23 💪 Creatine and its effects
- Creatine enhances power output.
- It can increase dihydrotestosterone, leading to increased strength and libido.
- Some people may experience hair loss or accelerated beard growth when using creatine.
01:48:49 🏋️ Beta-alanine and its effects
- Beta-alanine supports exercises of slightly longer duration, combining anaerobic and aerobic elements.
- Improves muscular endurance, anaerobic running capacity, and reduces fatigue.
- May have effects on reducing body fat and improving lean mass.
01:50:14 💧 Role of electrolytes in performance
- Electrolytes play a crucial role in improving exercise performance and are well-supported by scientific literature.
- Proper electrolyte balance helps maintain hydration and performance.
- Ensuring an adequate intake of electrolytes is essential for optimal muscle function.
01:52:36 🍽️ Nutrition and muscle support
- Consuming essential amino acid leucine (700-3000mg) with each meal supports muscle synthesis.
- The protein density of whole foods, especially animal proteins, can be essential for muscle growth.
- Eating 2-4 times a day, providing essential amino acids, supports muscle repair and growth.
01:56:29 🤔 Managing exercise's impact on cognitive function
- High-intensity and long-duration exercise can temporarily reduce oxygenation to the brain, impacting cognitive function.
- Scheduling cognitive work during non-exercise periods can enhance cognitive focus.
- The regularity of training times can help optimize the use of the nervous system for cognitive tasks.
02:03:15 💊 Quality supplements and partnership with Thorne
- Thorne supplements are known for their high-quality standards and accurate labeling.
- They partner with reputable organizations like the Mayo Clinic and professional sports teams.
- Using Thorne supplements can help support various aspects of health and performance.
Made with HARPA AI
What I love about this is that not only I am getting tons of amazing information, but also it ignites my curiosity and makes me start diggin deeper and deeper about a certain topic. So I end up pausing the video a lot, opening another tab to read a scientific paper, to search a concept or word and then I get down to a rabbit hole (in a positive way) for a whole new set of topics :D Thank you so much, Dr Huberman.
🤣🤣🤣Me too
Since I‘ve followed your advices I feel more alive and I managed to be way more productive. I just wanted to thank you for the educational content. It is very much appreciated. Keep it coming!
Sir, you deserve a Medal! I dont have the money to study.. so i study your podcasts 🥰
Thanks for your scienebased Work ❤
Increasing my sodium has given me a new lease on life. I’ve been plagued by low energy/brain fog for years I tried fad diets, perfecting my sleep, every supplement and nootropic known to man, all had modest to little benefit. Turns out I was sodium deficient the whole time, you said it’s not the most glamorous performance enhancer but it may be the most important and for me personally the most life changing. A cloud of depression and lethargy has been lifted off my shoulders. I’d occasionally feel good either around high carb (added salts) or days after rest days and I could never pin down why until recently.
Can't believe this is free..
Don’t be giving him any ideas!
It's not free. You pay with your time time and attention you pay to adverts which is paid by some companies.
Besides by leaving these videos free increases the chances of more people sharing the videos or interacting with the sponsors.
support him tho! $$
Well it does require you to pay attention and spend time
Hey man. I’ve been listening to you while working out. This is probably the strongest and smartest I’ve felt in the past year. Thanks for this.
That is awesome! Keep it up!
This is how a good monday looks like:
- Mate in one hand
- Something to take notes
- Huberman Lab Podcast talking about really cool stuff
yes mate
I believe he's talking about yerba mate, a kind of tea very popular in Argentina and Uruguay
Dont forget to take a selfie during the ads! Protocol is everything.
Instructions unclear, friend was not impressed
Does not compute
This means that the best athlete is the athlete with the best nervous system.
Who thinks otherwise?
Yip Man and Bruce Lee would agree.
100% also factor their ability to manage the pressure and stress of performance. I am reading a memoir of a female runner and her description of the Olympics is enough ti put any athlete in a state of panic.
100% No question about it.
@@hubermanlab more precise and reactive nervous system will create more precise movents and faster such, but isnt this the real meaning of mind muscleconnection?
I mean, it s like bodybuilding is about building body, not mere muscles. Bodybuilders took patent on the word and screwed it up it seems. We are all building body as body continiously degrade if not stimulated.
Listening to Dr. Huberman has greatly improved my physical and mental direction towards future positive lifestyle changes.
I believe that if they played this doctor's content throughout public schools across the world that it could make the world a more peaceful place. This is vital information
You csn lead a horse to water but not make him drink. Those interested educate themself. Others? Brain dead.
Everytime answering questions that no one else has answered and made it so much easy to understand! With these information I find it so easy to educate my patients during consultations about how certain things work! Thank you so much. 🤗 👏 Commendable.. 💯🙏
Also, really good explanation of the neural connection needed to build muscle. I am often asked how I add size so quickly and I reply in all honesty, “I tell my body to grow and it listens.” I think this is why going to the gym and taking long breaks between sets surfing instagram or talking does an extra disservice to us, because we break that connection with the muscle and trying to activate it intentionally, not just out of habit. Yoga or dance is something I think pairs well with high weightlifting goals, helps you get the breathing, focus, and deliberation needed to trust your body at new heights
this is seriously incredible. its like attending a stanford lecture and having a personal trainer at the same time.
"Come on, bro! A 2 hour long podcast ain't shit! Hang in there, bro! I know you have one more podcast in you!"
But seriously. This stuff blows my mind.
Who started telling us wrong info on Lactic Acid? I feel like I was told that in the early 90s when Arnie was gonna "Pump you up". I guess that is what happens when sports coaches teach the "classroom side" of High School Physical Education. Lol.
Andrew you should do an episode where you introduce your team. Like bands do at the end of a concert. Everyone is doing such amazing work! Let's us see and recognize the people helping you create this content. !
A true legend, a real meaning of education, a mix of vocations and passion that defines the professors as a humanity hero
i just wanted to take a moment to express my gratitude to you for your work and making knowledge easily accessible and digestible.
I thoroughly enjoy how you provide the mechanisms behind protocols. That is exactly how my mind allows me to understand and implement changes in my behaviors.
I have an honors in science and a bachelors in education, but I stay home with my kids and homeschool them. I have been out of the practice of learning for the enjoyment pf learning. Your content has reignited my passion for learning and has inspired me to wake up early so i can have one selfish learning bout most days. so thank you!
I have been weightlifting for 10+ years, and the hypertrophy vs. compound aspects floored me. I have trained isolated movements for roughly 8-9 years and never understand why my muscle mass did not translate well to powerlifting. PHENOMENAL discussion/presentation.
So many books and magazines and disappointments, and theories and programs. I gave up. This made sense.
It's impressive how much knowledge this guy has. Then, even more impressive, the areas he covered and all pathways, mechanisms explained exactly how it goes. I can only think how much He studied throughout his life to know and remember this much.
He is a genius.
When you see how things stand, why breathing is very important, then Wim Hoff's method makes a lot of sense in the body's recovery, I tried and proved to myself ...and cold water is a big challenge and i believe there are not a lot of people who love it but it helps, like you said we are programmed not to go into things that are uncomfortable. God work Dr. H
Would you PLEASE seriously consider doing a "special topic" talk uniquely geared how these areas affect our 80+ population, parents and grandparents? I can't get enough of listening to your deep dives into sleep, cognition, metabolism, diet and hormones. I know many people who want to help aging love ones live fulfilling, independent lives and although their doctors can help with a specific ailment, very little of the underpinning biology can be relayed in your 20min visit. What can families do to help 80+ love ones? Sadly, their delicate homeostasis balance can be so easily derailed when they get sick or hurt, causing them to spiral out of control like a runaway freight train. The precious weeks and months recuperating from a long hospital stay or severe illness is super critical in helping them get back to their independent and/or high quality of life. Statistics show when they loose a significant amount of body fat and muscle, they have a significantly higher mortality rate over the next 6 months to year. Any thoughts on how to help them regain what little muscle strength and fat stores they had? Their sense of taste and smell tends to weaken, sleep gets disrupted, until they ultimately battle needing to eat but not feeling hunger pains to cue them to eat, causing it all to worsen.
I apologize for the long comment, and thank you for your time in reading it. Please give a thumbs up if anyone else feels this would be an important special talk for him to give.
To be honest (if i can add something to your post) the crucial moment to implement all those topics doctor is talking is when we are young. Im really excited being able to see population of 20-30y old people living accord to those lifestyle modifications like meditation, sleep and diet knowledge. Our parents did not know almost nothing about it and some of them could still handle decent life. Older people can of course also use those tips, but they bodies are already heavy used.
The fact we get this knowledge for free without a class room is a blessing. Thank you for this MR Huberman 💪💪💪
I love that you mentioned decreased cognitive capacity post workout.
I've found that if I program a nice meal and a nap after my workout, my cognitive capacity comes back to me.
Without the nap, I'm pretty useless. My mind becomes "slippery" to such degree, even my speech suffers.
I see the same changes in me with/without nap! Even a 10-minute nap can bring significant differences. I see changes in my speech too. It seems the whole body gets energy and my mind gets much clearer after a nap.
I do think that I suffer from unfuction cognitive, now I only workout on the afternoon, where it's mostly my free time and now I can focus on my daily task better during the day.
This explains a lot for example on leveraging lactate to enhance brain function, as the legend Muhammad Ali once said, “I don't count my sit-ups; I only start counting when it starts hurting because they're the only ones that count.”
That probably works for the "no pain, no gain" segment of the population.
Precisely. Chris Beardsley wrote some pieces about this.
The only reps that count are the ones where your rep speed has slowed down due to fibre fatigue. So literally the more reps you can get from that point the better.
pretty dumb
I think even Dr Huberman said in one of the neuroplasticity set of episodes, that changes start happening after you hit the point of frustration, when you think you have had enough.
@@vib2119 Yes, stress and agitation triggers neuroplasticity
Outstanding podcast, as usual. I am 52, and have had the best success with hypertrophy and strength with 5-10 sets per muscle per week on upper body, achieving near to total full exertion for each set. On legs I only perform compound movements, 3 sets, 3x per week (not all in one workout) with a higher rep range of 10 - 20, achieving a burn on each set but not going to full exertion (I get 20k steps per day and need to be able to have my legs function). My joints feel good, I function well, and look and feel fit. Much different approach than in my 20's and 30's, but it works. Thanks for all of the info. I am going to do the CO2 discard test, and increase rest time between sets on certain workouts (I normally rest 60-120 seconds). Keep up the great work!
When Andrew says we're not going to get more technical than this and I'm like, get more technical. This podcast gives me all the nerdy science feels
I've started having a small piece of raw ginger every day and the changes in my digestive and mental health are palpable. I've done some research and it seems this is backed by science. An episode on foods with medicinal properties that are a fully backed by science would be -amazing-...
research?? congrats you learned something everyone already knew 😂 👏
@@kaine3805 I'm half Indian, my family has always told me about how healthy it is and I'm aware it's been used as a medicine for thousands of years. I never looked into the scientific literature before or thought to use it daily as a supplement.
Not sure what you're getting at but all the best to you, hope everything's going well.
@Kaine No reason to be a dick, bro. We all come across different bits of information at different times. That's literally life. It's part of what makes us unique. Congrats on knowing it first.... 🙄
@@imogensharma how do you eat it? Do you add it to food or just eat it by itself? Here’s another one, I learnt this from my psychiatrist who is Indian but lives in Aus now : one teaspoon turmeric powder, half teaspoon black pepper, shot of apple cider vinegar, all in a glass with warm water. Supposedly helps with inflammation in the brain , I need to start drinking it again, only problem it tastes pretty nasty
it's hard to get solid research that's wholly backed by science; the two most compromised fields of research are nutrition and psychology, there's more falsified, and unapplicable data in these fields than any other. Mostly because of funding issues, and the sheer variation in brain and digestive setups. - ref. "Science Fictions" by Stuart Ritchie.
Really outstanding presentation. As someone who has trained with weights for about 62 years and was a Division I varsity athlete, I learned a few new bits of information notwithstanding my study of and interest in nutrition and hypertrophy during those 62 years. Thank you.
Thank you for sharing this content with us Dr. Huberman. You're ability to explain things in a succinct and applicable manner are amazing and the fact that you are doing it all for free is even more special. Thank you!!!
Hey Andrew, awesome video! I was diagnosed with a rare neuromuscular discorder called Congenital Myasthenic Syndrome at 2 years old. I take medication multiple times a day, and when I do take it, I can function completely normal. However, when i’m without my medication for more than 3 hours, it gets pretty difficult to have the energy or strength to do simple things like play sports for a long period of time or lift decently heavy weights. Thank you so much for covering this topic that is so deep and personal, and I appreciate the fact that I’m now more knowledgeable about my own body and how I can attempt to improve even further. God bless
Thank you, Dr. Huberman. Podcast suggestion: best practices for preventing muscle injury or for recovery. Thanks for considering!
Good one, not that much research is done on that specific topic
Check out Dr. Mike Israetel! He's a PhD in sport science under Dr. Stone, one of the world's expert in sport science. He has a lot of information on injuries, prevention, and other things. In addition to that, check out the Barbell Medicine podcast. The fellas at BM are MDs with substantial clinical experience, and have a lot of great information. Dr. Quinn Henoch, from Juggernaut Training Systems (JTS), as well, is a fantastic resource. Let me know if you have any questions! :)
@@ChlebRazowy please see my comment for references :) physical therapy has this stuff down really well, much moreso than the 'average' person expects. Happy learning, and happy training!
Thank you @@Chaosdude341 . This was helpful.
@@jfelix5244 cheers 🥂
I am a beginner and have just started weight training recently. With so much info around on the internet, this podcast really stood out to me and helped me center myself a lot. Thank you!😁
This video just changed my whole outlook on my training. You’re a saint for putting this out there and helping all of us. Thank you.
This is how the Internet should be used. Glad to see you are keeping this free of values/politics/ideology and delivering pretty much straight value and unbiased info. Frankly as a nerd with some background in basic science this is amazing to see.
I love how careful you are to not upset anyone, you're a master at covering so many subjects so carefully haha amazing
You're reading too deep
Yeah but I wouldn't listen to opinions which bring zero value
Such as 14 y.o's complaining he only does it for money, yeah duhhhh... I also don't work in the supermarket just for the sake of working
I’ve been microdosing shrooms and listening to this podcast every day and my life is transforming before my eyes.
I heard that microdosing should not happen every day. I think its one on...two to three off?
It also works without microdosing .... but I hear you 😊
This is gold content. If you have spent years in the gym, it's worth spending 2 hrs and figure out what's going on under the hood
Am surprised peoples family's have not noticed they are missing
Thank you Andrew. I’m learning to be the scientist of my body, thanks to your teaching I am now definitely interested in biology 🧬❤️🇦🇺
It’s such a subtle but in my opinion beautiful compliment to call us ’aficionados‘ for being interested in the high quality content Andrew provides. Much appreciated, brother!
its blowing my mind that all those things ive experienced exercising free weights ,bicycling, soccer, swimming and with weights the past 16 years as a passion that can't stop and it's heavily a part of my life and feels unnatural to akip, now come up as actual scientific meaning and words in my head.
My biggest advice to you that want to change their body and their life quality is, don't change your life for your goals, bring it with you so it becomes one with you.
If you force something, it's gonna eventually fade way from your comfort.
Don't force it, connect it with your life.
Thank you Dr. Huberman for taking the time to share your knowledge with us! Hugely grateful!
It's unbelievable that all this information is free. Thank you for your time making these videos!
go and kiss his feet and bow to him
Question for Andrew Huberman: In what order should a complete beginner focus on? Should they initially start with building endurance fibres, then on to hypertrophy and then finally strength? Is there an optimal order in which to build muscle, strength and endurance? Can one come before the others and what requires the least effort? For example if you wanted to try each area of fitness which would be the best to start with.
Thanks for all your hard work. You are incredible working professional and I am always greatful for your content. Keep it up Andrew.
You are such a well rounded and intelligent human being. You are such a good role model in so many different ways. Never stop doing what your doing. I can really tell you enjoy doing this
“I’m not taking a gym selfie bro, I’m enhancing my nerve to muscle connection with isolated hard contractions…….and my phone.” The 11th rep 😆. Lots of great information in this video, it really hit the spot. Thank you.
I love how genuine Andrew seems about being interested in such a wide variety of topics. I never know what I'm going to be learning from him when I go to his channel but it's always interesting and pleasant to listen to because he's passionate about every topic.
Listening to these podcasts at 16 feels like a cheat code.
IT is. i wish i had these resources. I'm 28 and learning these now
@@TheVoltaire1 that’s still not bad. Good for you!
I’ve been doing both Palmer cooling and physiological sighs in between sets during my HIIT classes and I find that really helps me to keep going but also improves my recovery after the class compared to not doing it. I don’t feel dead after the workout which is nice.
Thank you for so much in-depth information. As a orthopedic specialist/physical therapist and manual therapist, I think it would be beneficial to mention that nerve function also depends on how well the joints (where nerves exit the spine, etc) also determines how well the nerve and muscle function to build strength. As you know, this is called muscle recrutement and when joints are out of alignment or one is doing an exercise that pulls joints out of alignment, the muscle doesn’t strengthen well. It’s best to work with a physical therapist to improve muscle strength and prevent injury.
Thank you I’m listening to this while going to the gym and I’ll listen to it again taking notes! I highly appreciate minds like yourself, those who are giving value and knowledge to whoever will seek it!
Since I discovered this podcast, I just love mondays! Thank you so much for all your efforts, Dr. Huberman!
Blowing away, training since I was 29 stopped at 45 and now at 53 years young I am wanting to re-qualify to coach again. From the sets and reps, neuro pathway and cognitive training, even the enhancing of palmer cooling to carbon dioxide rate test, and the specific people in a rugby team as my own example for ice baths but on your talk only to the endurance players and not the prop forwards is something I would like to try on team players as it was usually the whole team to do ice baths. So some myths are true and some are bullshit in what I learnt years ago. Lol from the posers in the gym between sets to the cramps I got on my calves and squats as I was very plyometric and powerful so it was not so negative after all.
Thank you so much for an amazing talk. I just sent it to everyone I know .
Thank you thank you thank you, Dr. You are the best!
You and Jeff Cavaliere are the kings of TH-cam.
When Andrew is able to incorporate images into his podcast for visual learners, this podcast will soar to new heights.
OMG, So true. Even animated graphics attached by some one could bring it to new heights.
This video has four million views on TH-cam alone lol
@@Skyeweener imagine a billion views
Imagine creating scientifically accurate animations for 2 hours of content... perhaps a job for ChatGPT 6.
That would be wonderful, but i,m sure dr huberman has not time for the graphical work , it would be grea if there was a way for volunteers to make them
The answer to 'how to, how much, and how many' was answered for me more specifically and more clearly than did a multitude of videos I've watched over the last year or more. It's next level stuff for me. Excellent! Thank you!!!
I’ve been lifting weights for 40 years. I had every issue of muscle and fitness growing up… this is the best video I’ve ever seen in regards to lifting. Thank you so much. If this was a book I’d add it to my shelf and forget to read it but thank God for the video so I can refer to it often! Thank you too.
Thank you for the way you tag the topics. Listened once on my run then came home and clicked back through to write down the notes I wanted to take. You do amazing work and make my science brains so happy. Every workout, is a little experiment on our biochemistry and it's so amazing .
Wow - why haven't I been watching more of these vids by Andrew? The topic of muscle growth, muscle development and nutrition as it relates is *such a vastly difficult* subject to learn about and to narrow down to exactly how it affects you at your given age, weight, size, etc...not only is there *too much information* out there but it's constantly changing! Knowing what's real and what's not can take alot of time and research but Andrew did a *phenomenal* job here of concising it down to 2 magnificent hours....great podcast!
Good afternoon Dr. Huberman. It's bank holiday in the UK, so I can listen non stop. Looking forward to reinvent my brian and life with your life changing information🙏🙏
That typo made me think of the classic Life of Brian
@@nonachyourbusiness1164 😁😁
Loved the editorial point on the ability to control one’s phone behaviours - inside and outside the gym 😅
In three weeks I’ve increased my brain gains by 67% since listening to Andrew Huberman! You can too!!!!!
Thank you Andrew. Love your talks and I am very grateful for your time and teachings ! Your Mom must be soooo proud of you 😉❤️
Perfect podcast to wake up to on my rest day! I never thought I'd be interested in neuroscience until I heard you. Now I'm obsessed.
Same
I work of 6.4 times per week on average. I know that there are days when i should take off; however, i train for mental health benefits. Subjectively, i feel so much better when i train (work days 60-120m weekend) and utilize a sauna for 10-20m.
I’ve been listening to your Podcasts for the last few days. I love the information you gave, and the way you present it. I even referenced you at your podcast on my daily vlog.Thank you for all the work you put in giving us this information. We really appreciate it.