Dr. Andy Galpin is a world expert in exercise science and kinesiology, and in this video he discusses how to build fitness, regardless of your fitness level. He covers the different types of endurance, strength, and muscle growth, as well as how to build flexibility, hydration, and nutrition. He also provides information on how to access quality, zero cost information about exercise science.
00:00:00 Today's podcast features Dr. Andy Galpin, a world expert in all things exercise science and kinesiology. Dr. Galpin discusses how to build fitness, regardless of your fitness level, by discussing the different types of endurance, strength, and muscle growth. He also provides information on how to build flexibility, hydration, and nutrition. Finally, he discusses how to access quality, zero cost information about exercise science.
00:05:00 In today's episode, Dr. Andy Galpin shares with Huberman Lab listeners what he believes are the nine different adaptations that can be achieved from exercise. He goes on to say that fat loss is not one of those adaptations, and that what he is really getting at is that there are a variety of different adaptations that can be achieved from exercise.
00:10:00 In this video, Dr. Andy Galpin discusses the concepts of skill, speed, power, and hypertrophy, and how they relate to muscular endurance. He then goes on to discuss the concept of progressive overload, which is important for both strength and muscle size.
00:15:00 The two main variables that determine how well an individual will respond to strength and muscle growth training are the exercise selection and intensity. The exercise selection should be geared towards the individual's goals, while the intensity should be at or near the individual's one rep max or maximum heart rate.
00:20:00 In this video, Dr. Andy Galpin discusses how to determine one's one repetition maximum (1RM), how to build strength, muscle size, and endurance through progressive overload, and how to determine when a particular muscle is ready for further training. He advises against relying on muscle soreness as a metric of success, and advises taking a rest interval between workouts instead of skipping them entirely.
00:25:00 In this video, Dr. Andy Galpin discusses the concept of strength and muscle size development, and how to achieve them through a variety of exercises with a full range of motion. He also discusses the importance of frequency in training, and how to modulate it to achieve the desired outcome.
00:30:00 The video discusses the importance of exercise selection and intensity, and how muscle size and strength can be developed. Dr. Andy Galpin recommends four exercises for a well-rounded routine, and stresses the importance of full range of motion and contraction.
00:35:00 The video discusses the importance of specificity in training, the benefits of working in a low repetition range, and the dangers of super setting. It also provides advice on how to train effectively for maximum strength and muscle growth.
00:40:00 Andy Galpin discusses how frequency and intensity of training affect the physiological adaptations one can achieve. He recommends training once every five to seven days, with high intensity and few sets, to maximize the adaptations one gets across many systems.
00:45:00 Andy Galpin discusses the importance of frequency in muscle training, noting that while there is no need to rest excessively after strength training, hypertrophy (muscle size) is not typically a result of strength training. He goes on to say that the primary drivers of hypertrophy are intensity and the nervous system, and that muscle fiber properties determine how quickly and effectively a muscle can contract. Finally, he notes that muscle movement is the result of intrinsic muscle fibers and not the fibers themselves.
00:50:00 The muscle fiber contractions that cause human movement are determined by factors such as the nervous system, muscle contraction, and connective tissue. Muscle size and strength are not necessarily one to one relationships, but they are influenced by all three levels of muscle function. If you want to maximize muscle growth, you need to allow for adequate rest and recovery between training sessions.
00:55:00 Dr. Andy Galpin discusses how to build strength, muscle size, and endurance, emphasizing the importance of frequency, volume, and intensity. He states that it is possible to do hypertrophy training twice per week per muscle, while still achieving maximal fitness.
In this video, Dr. Andy Galpin discusses the importance of intensity when training for strength or power, and how to build strength, muscle size, and endurance by avoiding or omitting breathing altogether. He also recommends starting with shorter, less intense workouts to avoid injury, and breaking up a long endurance session into several smaller exercises to avoid interference.
01:00:00 In this video, Dr. Andy Galpin discusses the benefits of high frequency, short, and intense workouts for muscle growth and explains that you don't need to train to failure to achieve results. He also recommends changing rep schemes for the sake of having more fun and adding metabolic stress to the workout to induce more muscle growth.
01:05:00 The author recommends a three-to-five sets-and-rep protocol for hypertrophy, with the emphasis on doing three to five reps and three to five sets per week. The author recommends different sets and repetitions for different periods of the week, with Mondays being a set-and-rep protocol of three sets of three and Fridays being a protocol of five sets of five.
01:10:00 This video discusses the importance of intensity when training for strength or power. According to the presenter, the nervous system is important at the level of controlling the contraction of muscle fibers, but the mind muscle connection is also important in terms of generating growth. The presenter says that if you are focusing on moving a weight, with good form and safely, then you are training for strength. However, if you are focusing on challenging muscles with good form, then you are training for hypertrophy.
01:15:00 Andy Galpin discusses the importance of being more intentional when working out, and how a lack of muscle activation can prevent muscle growth. He suggests that people learn to activate particular muscle groups more effectively over time, for cases of injury prevention or overcoming weaker muscle groups.
01:20:00 Dr. Andy Galpin discusses how to coach into strength, muscle size, and endurance by using proprioceptive feedback and a belt. He says that if you can't perform a contraction, you won't be able to stabilize your spine.
01:25:00 Dr. Andy Galpin provides advice on how to build strength, muscle size, and endurance, including the use of eccentric exercise, breath control, and the importance of maintaining intra-muscular and intra-abdominal pressure.
01:30:00 Dr. Andy Galpin discusses how to build strength, muscle size, and endurance by avoiding or omitting breathing altogether. If more than 75 reps are being performed, a breathing strategy must be implemented. Most commonly, this involves breathing in between sets and after the workout. He also discusses how to combat low oxygen or high CO2 levels and recommends nasal breathing and a down regulation strategy involving exhaling more than inhaling for five minutes.
01:35:00 Dr. Andy Galpin discusses how the muscle damage and soreness that can result from eccentric exercise can be minimized by choosing exercises that are predominately concentric. He also recommends starting with shorter, less intense workouts to avoid injury.
01:40:00 In this video, Dr. Andy Galpin discusses the basics of zone two cardio, its benefits, and when it should be done. He also recommends breaking up a long endurance session into several smaller exercises to avoid interference.
01:45:00 In this video, Dr. Andy Galpin shares the results of a famous study in which three groups of athletes were put through concurrent training. The groups that performed endurance and strength training had the best results, while the group that performed endurance and strength training together had the best results. However, the interference effect - the idea that concurrent training will compromise muscle growth - was found to be real but overblown.
01:50:00 This video discusses how interference effects can occur when training for endurance sports, and how straightforward it is to overcome this by doing a weekly workout that gets you to your maximum heart rate.
01:55:00 The video discusses the importance of specificity in training, noting that if you're not challenging your body to its limits, you're not going to see the benefits of cardiovascular exercise. It goes on to discuss how to build strength, muscle size, and endurance by reaching maximal heart rates.
In this video, Dr. Andy Galpin discusses how to build strength, muscle size, and endurance. He offers tips on how to do 800 meter repeats, mile repeats, or any other type of shorter, lower-intensity exercise. He also discusses muscular endurance, which is important for general joint health and general health in the long term.
02:00:00 In this video, Dr. Andy Galpin discusses how to build strength, muscle size, and endurance. He recommends doing 90 second bouts of maximal effort, or four to eight repetitions, and recommends doing the exercises one week a month. He also recommends doing breathing exercises to help regulate intensity.
02:05:00 Dr. Andy Galpin discusses how to build strength, muscle size, and endurance, providing tips on how to do 800 meter repeats, mile repeats, or any other type of shorter, lower-intensity exercise. He also discusses muscular endurance, which is important for general joint health and general health in the long term.
02:10:00 This video discusses the different types of muscle endurance, how they work, and how they can be improved. Dr. Andy Galpin gives a few examples of how muscular endurance can be improved, such as through wall sits, planks, and squats. He emphasizes the importance of reducing complexity and intensity to avoid injuries.
02:15:00 Dr. Andy Galpin explains how to build strength, muscle size, and endurance by working just below the threshold of pain activation and desensitizing it. Hydration is also very important. The Galpin Equation, which calculates the amount of water a person needs to drink throughout the day, is helpful for understanding how much water to drink during exercise.
02:20:00 Dr. Andy Galpin discusses how to build strength, muscle size, and endurance by aiming for a hundred ounces of water per day and consuming 125% to 150% of the weight lost in fluid. If you are not weighing yourself before and after workouts, you can estimate how much water you need to drink based on how active you are and how much you are sweating. If you are taking caffeine, be aware that caffeine is a diuretic and will increase your excretion of water. Galpin also discusses the importance of consuming healthy food and salt, and how a well-balanced diet will already provide you with high levels of hydration.
02:25:00 Salt is essential for many physiological functions, but too much can be harmful. People who are high in salt output typically sweat more and experience more bloating and other negative health outcomes. To reduce salt intake, individuals might be categorized as a low, medium, or high salt sweater. A sweat test can also be used to determine salt intake.
02:30:00 In this video, Dr. Andy Galpin discusses how to build strength, muscle size and endurance by following specific pre-, mid- and post-workout guidelines. He recommends drinking water before, during and after exercise, and suggests taking salt in the form of 500-750 milligrams depending on the duration and intensity of the workout. He also advises taking into account body weight, and recommends drinking 1% of body weight in total daily intake of water and salt. If the exercise is lengthy or hot, Dr. Galpin recommends increasing salt intake to 300 milligrams.
02:35:00 Andy Galpin recommends 500 milligrams of salt per day, fasting or semi-fasting, and cold exposure up to the neck for various benefits, such as increasing strength and muscle size or reducing the likelihood of injury. However, there is limited evidence to support these claims, and individuals should consult with a doctor before trying any of these methods.
02:40:00 In this video, Dr. Andy Galpin discusses the difference between strength and muscle size development, and how he tries to optimize each based on the individual's fitness level and training goals. He also offers advice on when heat is most beneficial for different types of workouts.
02:45:00 The author discusses the possible benefits of sauna use after different types of training, noting that more research is needed to determine if sauna use is necessary in practice. He also notes that, depending on an individual's hydration levels, they may need to drink more water while in the sauna.
02:50:00 The video discusses the benefits of cold exposure for athletes, including improved HRV and dopamine and epinephrine levels. It also discusses overtraining and how to gauge recovery using grip strength and carbon dioxide tolerance testing. There are limited published data on the benefits of these tests, but the video concludes that they are useful for assessing recovery.
02:55:00 In this video, Dr. Andy Galpin discusses the CO2 tolerance and how it relates to trait and state anxiety. He notes that the results of this research are not yet peer-reviewed and that, while sharing preliminary findings is acceptable, emphasizing that the findings are preliminary is important. He goes on to discuss the three categories of stressors that the Huberman Lab tracks, recovery capacity, and performance anchors. He explains that, through extensive data tracking and analysis, they are able to create an ideal physical adaptation profile for athletes.
In this video, Dr. Andy Galpin discusses how to build strength, muscle size, and endurance by using environmental sensors in the bedroom and how to use the carbon dioxide tolerance test to gauge recovery after training. He also discusses how to choose quality supplements and why Thorne supplements are a good option.
03:00:00 Dr. Andy Galpin discusses how to build strength, muscle size, and endurance by using environmental sensors in the bedroom and how to use the carbon dioxide tolerance test to gauge recovery after training.
03:05:00 This video discusses how the body produces energy, with anaerobic glycolysis being the primary source of energy. This process can be sped up by using bicarbonate, which helps to regulate pH. Resistance training can also be an anaerobic activity, and this can lead to fatigue and failure. Creatine phosphate is a potential winner when it comes to energy production, depending on the situation.
03:10:00 Dr. Andy Galpin explains the process of how carbohydrates and glucose are converted into energy, and how the body uses this energy to perform physical activity. When the body cannot access this energy due to insufficient oxygen or mitochondria, it turns to the stored form of carbohydrates, glycogen, for energy. When glycogen is depleted, the body turns to lactate for energy. Sodium bicarbonate can be used to return the body to a more alkaline state, which can help prevent fatigue during exercise.
03:15:00 In this video, Dr. Andy Galpin discusses how sodium bicarb can be used multiple times for different durations of training, how beta alanine can help to fatiguelessly perform heavy weightlifting, and how creatine monohydrate has a variety of effects on the body, including improving cognitive function.
03:20:00 In this video, Dr. Andy Galpin discusses absolute rest, a project that is designed to find the actual nodes that go into high effective, high quality sleep. This project uses first principle thinking to solve problems. It has already yielded significant results in the form of improved sleep for a professional athlete.
03:25:00 Dr. Andy Galpin discusses how to build strength, muscle size, and endurance with his unique environmental scanning technology. He recommends that people use this technology to check for environmental factors that may be causing sleep problems, and to adjust their exercise and rest routines accordingly.
03:30:00 In today's podcast, Dr. Andy Galpin discusses the importance of supplements and how to choose quality ones. He recommends using Thorne supplements, which have high standards for the ingredients they include. If you're not already following Huberman Lab on Instagram and Twitter, you should do so to get 20% off any of their products.