Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. And now for my discussion with Dr. Andy Galpin. Today we're talking about strength and hypertrophy.

And so right out the gate, I just want to ask you, why should people think about and train for strength and hypertrophy, not just for people that want to get bigger biceps, et cetera, but that have other goals, longevity goals and health goals unrelated to what most people associate with hypertrophy? So what are the benefits of training for strength and hypertrophy for the everyday person? for the athlete, for the recreational exerciser, and so on. One of the major disservices we've done in this field is convince people that things like strength training are for athletes or for growing bigger muscles. And cardiovascular training are for things like fat loss and heart health.

And that is a tremendous disservice because it puts a lot of unnecessary barriers and leads to a lot of false assumptions and therefore poor actions. We could do a hundred episodes on the benefits of exercise and we could run all the way from mood and focus, cognitive tasks to a better immune function, you'll get less colds, you'll be, you'll fight them off more effectively, to mortality, right? So some of the strongest predictors of how long and how well you will live are exercise. However, there are independent benefits that come from just endurance training, and there are independent benefits that come from strength training.

We already have this episode, so unlocking it is cheap and permanent: the full transcript (38 minutes, 7,441 words), segment and word-level timestamps, and .txt, .srt, .vtt and word-level JSON downloads, as many times as you like, forever.

No account needed, we create one from your checkout email. With credits it is 1 credit; packs start at 10 episodes for $5, and monthly plans are cheaper still.