How to Build Muscular Strength & Power | Dr. Andy Galpin & Dr. Andrew Huberman

Рет қаралды 161,484

Жыл бұрын

Dr. Andy Galpin explains how to build muscular strength and power during episode 2 of the Huberman Lab Guest Series.
Dr. Andy Galpin is a professor of kinesiology at California State University, Fullerton and world expert on exercise science. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • Dr. Andy Galpin: Optim...
Show notes: hubermanlab.com/dr-andy-galpi...
Huberman Lab Guest Series with Dr. Andy Galpin: • Guest Series with Dr. ...
#HubermanLab #Exercise #Science
Social & Website
Instagram: / hubermanlab
Twitter: / hubermanlab
Facebook: / hubermanlab
TikTok: / hubermanlab
LinkedIn: / andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/neural-network
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Пікірлер: 91

@HubermanLabClips 6 ай бұрын

This clip is from the Huberman Lab Guest Series with Dr. Andy Galpin "Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles.” The full episode can be found on KZfaq here: kzfaq.info/get/bejne/ed90f8Wjv7GbZYk.html

@evenaicantfigurethisout 4 ай бұрын

Choice: Big compound movements. Push, Pull, Hinge, Rotation Order: Do them at the beginning. Should be non-fatiguing, neurologically demanding Volume: 3-5 sets. 5 minute rest between sets. (don't superset for max strength) Frequency: as high as you like (exception for sprinting)

@only-zaur 3 ай бұрын

Can someone build strength and power just from body weight exercises?

@vuhoang3021 2 ай бұрын

@@only-zauryes, progressing the move you like and working to it, strength improve when you can do harder procress or variation. Example: tuck planche > advanced tuck > straddle.... Etc

@anthonyy_vivid5438 2 ай бұрын

@@only-zaur yea but doing everything is more fun tbh

@anthonyy_vivid5438 2 ай бұрын

and fun is fun!!! I think ppl forget that tho

@fake10hourentertainment17 Ай бұрын

Does that mean you should stop the set once your reps slow down a lot and especially when your form breaks down?

@seanwade2367 Жыл бұрын

One of the most informative podcasts I've listened to regarding strength and how to optimally improve strength and answered many questions I've always had and now my whole workout routine is getting a makeover haha. fantastic.

@chrisg.5585 Жыл бұрын

Love both these guys. Great 6 part series.

@westwindsailer Жыл бұрын

Great info...love the part about looking at the practicality of the length of the workout and using a typical gym. All in all packed with good info.

@clifblake 9 ай бұрын

Thank you again!

@adityabgj Жыл бұрын

We Love YOUR PODCAST Sir ! And Love You too .

@lloydnealbrown 3 ай бұрын

Thanks!

@brunododoja4661 Жыл бұрын

GREAT TALK

@ShermanKyle Жыл бұрын

Would be neat to see you get Dr. Eric Trexler on the podcast to discuss nutrition science

@hypcro 9 ай бұрын

🎯 Key Takeaways for quick navigation: 00:02 🏋️‍♂️ Strength and power training program parameters include modifiable variables. 01:14 💪 For strength and power, select compound movements and focus on movement patterns rather than individual muscles. 03:18 🔄 Prioritize exercises at the beginning of your workout to avoid fatigue and maintain quality. 04:00 🏋️‍♂️ Volume for power and strength ranges from 3 to 20 sets per workout, with 3 to 5 sets being a common choice. 09:15 🔄 Frequency can be high for speed and power training, but be cautious with maximum sprinting speed. Made with HARPA AI

@travis3094 Жыл бұрын

I think people overcomplicate training a person who pushes to the max 4 days a week will get most people in phenomenal shape after 2 months, and overall it has to be specific isolation training is good for overall development but extremely limited its only one small part of being strong, it's definitely no secret that pushing the body will get a person in the best shape

@travis3094 Жыл бұрын

And now with more scientific understanding of exactly what ways advance the bodies capacity is unique to the individual too a degree, a person that says they want to be like that fast runner and shredded but won't put the work in and alot of people focus too much on the physique aspect and not enough goal setting and focus on a beach body rather than preformance alot of men say they would love to have the body of a runner they won't because of the work it takes and understanding that say crossfit type or runners train for performance and that's not the goal for most men out there so they will never have the ripped or lean body

@fake10hourentertainment17 Ай бұрын

It will for strength, you’re not going to get jacked in two months.

@shafinnufus1388 2 ай бұрын

Should you be expected to go to failure each set or the end of the final set (3rd set or 5th set), how heavy will we be lifting?

@SofozMc 10 ай бұрын

Where's the link you've mentioned?

@zaldare Жыл бұрын

Got me a bit worried about those rotational exercises that honestly have been missing for much of my time in the gym. Definately gonna be looking it up.

@JPzizou 8 ай бұрын

Can you recommend any

@donmcgovern4695 3 ай бұрын

@@JPzizou I am no expert , but years ago I add to chop a cut out a tree root with a full size ax. The workout was fantastic for rotation. I had to do it for about 2 hours, so I switched sides consistently. I recognized I had to pay attention to the swing down and up. I took that and added my old PNF pattern knowledge from university (google PNF patterns). I combined these two and used a cable machine, set the cable as high as possible, I faced about a quarter turn from the cable, used a rope connector, grabbed with two hands and pulled across my body rotating down to my opposite ankle. Did both sides, then reverses from high to low, placing the capable as low as possible, pulling up across my body. Keep the ax chopping down motion in mind. I thought it was great. Never had a back issue; you do want to watch your hands the whole time so the rotation is symmetrical. Watch your hands pulling down and then returning eccentrically. Slow and steady.

@JPzizou 3 ай бұрын

@@donmcgovern4695 thank you bro!

@Maine931 2 ай бұрын

Woodchoppers with the cable machine….

@anthonyy_vivid5438 2 ай бұрын

nah fr

@Jeudaos 10 ай бұрын

When my goddamn back let's me do things again. I'm starting Mike Mentzers Heavy Duty method. going to and past failure on the two main exersices. Then a MINIMUM of 4-5, maybe even 6 days off. And come back WAY STRONGER. Going to give it a shot.

@earthwalker7 9 ай бұрын

I'm interested in this as well.

@anthonyy_vivid5438 2 ай бұрын

Sounds good but I gotta be in gym like 5 days a week lol, am actually gonna work on stength rn for the first time... Kinda...

@imakevideos5377 Жыл бұрын

Bro taking notes from the podcast interviewee

@rockers2rockers616 4 ай бұрын

It wouldve been useful if they explaned the terminology and how the terms used apply to a real life situation in the gym during a workout.

@hisetenespanolbysara6556 10 ай бұрын

Hello, which video from your library would you recommend learning about enhancing running ability. I am 52 years old, currently training for a 5K, I want to complete the race in 30 minutes. Not yet at that goal, still 3 to 4 minutes over. HELP!

@wasifShahriar 5 ай бұрын

yes. they did an podcast on endurance training.

@jaypat123 Жыл бұрын

Did anyone catch the rotational exercise Andrew said he'd post in the notes? I don't see it and am interested in incorporating it into my routine.

@aaronholub5427 Жыл бұрын

Look up Mark Wildman heavy club. Change your life 💪🏻🤸‍♂️

@markmartin5364 Жыл бұрын

Find the full length podcast this channel is making clips. It will be in the description there.

@Maine931 2 ай бұрын

Woodchoppers on the cable machine…

@coreyfill8358 3 ай бұрын

Watched all the original episodes of these but where is the rotation examples that are supposed to be linked. Would like to see that

@GailHarrell 2 ай бұрын

Look at the Weck method and rope flow. Awesome rotational information. Also see Mark Wildman heavy club training. I'm 75 and swinging sledge hammer and doing rope flow have fixed my old lady posture among other things. Need to stay strong to continue handling hay bales.

@vikingpower8656 5 ай бұрын

How many times a week? For optimal strength gains.

@rtheprizeisright7323 Жыл бұрын

Dr. Huberman are 3-5 sets only 1 body part or b/c this is for strength would you do do 10 sets if 2 body parts? I'm 48 and have multiple mi's and chf and a lot of things liuke diabetes and they dr's have me on 27 meds, and i worked out a lot when I was younger we would do 2 body parts a day except leg day but then we would add abs that day/ and 3-4 sets per body part.

@rtheprizeisright7323 Жыл бұрын

oh and I never did any ped's except creatine if you count that, lol. I don't knock anyone for trying that i just couldn't afford them ,lol

@timburhenne8940 Жыл бұрын

Dont overcomplicate things. Purely strength? 4-6 reps 1 workset hypertrophy? 6-9 and 9-30 reps 2 worksets TBJP principles. Nothing more nothing less. He is a mass monster, you should check him out. All he does is defeat all the studies science of fitness. Its al about volume x Intensity x frequency Volume - Decrease when recovery is not optimal - Same when recovery is optimal - Increase when body part is lacking, and body can handle more. Intensity - always going to failure - add intesifier (dropsets) IF NEEDED Frequency - body is recovering optimal? -> if not, mabye decrease frequency or devolume -> is so, dont fix what isnt broken

@XaqNautilus 4 ай бұрын

3:00 Need a link here.

@ImShadowWRLD 6 ай бұрын

very surprising that he said do nothing outside of your strength work if your going for maximal strength gains. I always though there would be some accessories that would aid in the development of strength, and that's what I've been doing for a long time.

@rambochick3n926 Жыл бұрын

It would be great to have a interview aimed at speed and endurance 🤷

@MrDiabeeto 2 ай бұрын

Hypertrophy=endurance speed=strength He literally says this

@Deadly_fox512 5 ай бұрын

Best way to work around other people, barring trad squats and deadlifts, is using "unconventional" equipment, i.e. kettlbells, dumbbells, landmines, and weighted calisthenics for strength training.

@maxibeyer7989 3 ай бұрын

6:25 blend strength training with hypertrophy

@keysersoze5920 8 ай бұрын

Squats, chins, dips, deadlifts.

@fishfanatic6345 6 ай бұрын

How many reps per set for strength

@micaylapresley 5 ай бұрын

3-5 is the range for pure strength gains and it's based on 70-85% of your one rep max. You'd want to do 4-5 sets of that 2-3 times a week, depending on your split. I like push pull legs, but upper/lower and other styles are good too. Hope that helps

@only-zaur 3 ай бұрын

Can strength and power be built through just body weight workouts?

@gregandcynthiacolvin796 Ай бұрын

@ArtificialIntelligence911 6 күн бұрын

Why not@@gregandcynthiacolvin796

@HaRv3yD3nT 10 ай бұрын

why dont i have the ability to save this video?

@t3rryFit Жыл бұрын

Do these guys workout

@rider65 Жыл бұрын

Huberman for sure 👍

@pragmatism8147 Жыл бұрын

Yes. And they're very well educated on the topic.

@warriorspiritmovers2589 Жыл бұрын

Its Huberman’s thing

@Solistastyle Жыл бұрын

Doesn't Dance as an activity cover all of this?

@BraziBros Жыл бұрын

Not enough intensity if you want to build significant muscle or strength. You can definitely be lean and have a good looking physique just dancing though.

@BraziBros Жыл бұрын

I also don’t mean that dancing isn’t intense. I mean intensity as defined by exercise science. Dancing won’t bring your muscles close to a 1 rep max. Will build endurance though.

@pranavjayaprakasanut Жыл бұрын

Dancing is great for women to maintain their physique.

@Gelinab Жыл бұрын

@@BraziBrospole dancing does 100%

@onedwinone Жыл бұрын

I must have been dancing the wrong way for all these years.😅

@biswajitmoharana35611 23 күн бұрын

Kis kis ne caption laga rakha h....like kro yaar😂😂

@earthwalker7 9 ай бұрын

I have no idea what he's actually saying. Zero. Focus on movements - sure, so compound lifts, kettlebells, etc. use 3x5 - so is that 3 sets of 5? Are we going to failure? So damn confusing.

@buddylove3640 Жыл бұрын

How to deal with emotional psychological eating.

@JPzizou 8 ай бұрын

Don't buy food high in calories. Eat lots of low cal foods like vegetables and some fruit. Fill yourself with water and herbal tea s

@lifewasgiventous1614 6 ай бұрын

Reframe the problem. Emotional eating is usually stress eating. When you are stressed, food acts as a distraction to what you are feeling in the moment. Remember, the moment will pass. If you feel uncomfortable resisting, remember it is supposed to feel uncomfortable. Positive affirmations do work, only you have to want them to work.