GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build
Strength & Grow Muscles
SUMMARY
The podcast episode features Dr. Andy Galpin discussing the benefits of strength and
hypertrophy training, including how they are important for neuromuscular aging and
preserving muscle power and functionality, and not just limited to athletes or those wanting to
grow bigger muscles. The discussion covers various topics, including the nervous system and
strength training, muscle protein synthesis, warm-up routines, and repetition cadence. The
speakers also delve into modifiable variables, methodologies, and different approaches to
training, such as the Bulgarian method and undulating periodization. The importance of
balance between specificity and variation in training is emphasized, along with the need for
adherence, individualization, and progressive overload. Overall, the episode provides valuable
insights and information for those interested in improving their strength and muscle
development. The importance of beginners selecting 3 to 5 exercises and sticking with those to
get their movement dialed in, to the role of exercise order, volume, and intensity in strength
and hypertrophy training programs. The speakers also explore the need to balance the
frequency of training against recovery time, and how to adapt and customize workouts to
achieve a total stimuli by playing around with the total volume and intensity of the exercises.
They discuss the crossover air interference effect and how to avoid interference, and caution
against high-intensity cardio that may compromise recovery. The speakers also provide an
overview of modifiable variables that direct someone towards hypertrophy, including exercise
choice, order, volume, frequency, and progression metrics.
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Benefits of strength and hypertrophy training for neuromuscular aging
Importance of strength training for preserving muscle power and functionality
Other benefits of strength and hypertrophy training beyond aesthetics
Adherence as the top predictor of training program effectiveness
Importance of the nervous system in strength training
Muscle protein synthesis and its relation to strength and hypertrophy training
Different approaches to warm-up routines and repetition cadence
Modifiable variables and methodologies in training, including the Bulgarian method
and undulating periodization
Importance of balance between specificity and variation in training
Advanced lifters should aim for technical failure, while beginners should be taken to
100% to give them a guideline.
Beyond a minor technical breakdown is considered one rep max and should be done
with a spotter.
Beginners should select 3 to 5 exercises to start and experiment with varying one or
two exercises over time.
Compound movements should be selected for strength and power training based on
patterns, not individual muscle groups.
Modifiable variables include choice, volume, frequency, exercise order, rest intervals,
load and rep ranges, tempo, and variation.
Volume and intensity for power and strength exercises should range from 3-20 sets per
workout.
Doing hypertrophy work after strength or power exercises may compromise recovery.
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Super setting can be effective for cutting down workout time but may lead to a
reduction in strength performance.
Cluster sets can be a training strategy for the week or just for the primary exercise for
the day, or done by feel.
Dynamic variable resistance is effective for compound movements, including deadlifts,
bench presses, and squats.
Frequency of strength and power exercises can be as high as desired, as long as
recovery is not compromised.
Recovery factors, such as sleep and nutrition, affect recovery quotient.
It is important to balance the frequency of training against recovery time, and to adapt
and customize workouts to achieve a total stimuli by playing around with the total
volume and intensity of the exercises.
Exercise order, volume, frequency, and progression are important variables in
hypertrophy training.
A gram of protein per pound of body weight is a good start, with post-workout intake
being important for muscle protein synthesis and recovery.
The total protein intake per day should be at least 2.2 grams per kilogram of body
weight or one gram per pound.
The transcript includes various other points of interest, such as exercises that are
effective for power development and the importance of avoiding cold exposure posthypertrophy training.
#StrengthTraining #HypertrophyTraining #NeuromuscularAging #MusclePower #Adherence
#NervousSystem #MuscleProteinSynthesis #WarmUpRoutines #RepetitionCadence
#ModifiableVariables #Methodologies #BulgarianMethod #UndulatingPeriodization
#BalanceInTraining #TrainingTechniques #StrengthTraining #Hypertrophy #PowerDevelopment
#ExerciseVariables #RecoveryFactors #ProteinIntake
Audio: https://open.spotify.com/episode/0pkmxi7NzI6NXiusNZzSC2?si=73f3a2933cc54a2d
Full Transcript: GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow
Muscles - Transcripts (steno.ai)
(00:00:00) Introduction to the podcast episode with Dr. Andy Galpin on increasing strength,
speed, and hypertrophy of muscles
(00:01:54) Discussion on how the benefits of strength and hypertrophy training are not just
limited to athletes or those wanting to grow bigger muscles but are important for everyday
people and their health and longevity
(00:06:11) Importance of strength and hypertrophy training for neuromuscular aging and
preserving muscle power and functionality
(00:06:32) Discussion on the age range for seeing decrements in total motor units and the
counterintuitive nature of strength training not requiring a young age to start
(00:09:09) Loss of function of strength and muscle in aging is due to loss of training and
nutrition, not an innate physiological factor
(00:10:20) Movement is the final common path and the neuromuscular link is critical for
developing and maintaining the nervous system
(00:10:24) Other benefits of strength and hypertrophy training beyond aesthetics, including
cardiovascular health and mental health
(00:11:09): Exercise can be summarized in three main reasons: to look good, feel good and play
good.
(00:13:58): Adherence is the top predictor of the effectiveness of any training program.
(00:18:24): Strength is the ability to create more force across a muscle or muscle groups or a
total movement, while hypertrophy is just an increase in size.
(00:22:44): Although ligaments and tendons are involved in movements, they are less plastic
than skeletal muscles and so their plasticity is significantly lower.
(00:24:11) Speaker 1 explains how skeletal muscle is an organ that controls various bodily
functions and communicates with other organs.
(00:24:50) He explains how strength training can reduce injury risk by strengthening connective
tissue, which has a lower adaptation rate than muscle tissue.
(00:26:04) Speaker 1 shares his experience with getting a patella tendon biopsy and explains
how biopsies can be used to study muscle tissue.
(00:29:13) Speaker 2 asks if bones can get stronger with resistance training and Speaker 1
explains that bones do get stronger with axial loading, but this ability diminishes with age. He
also explains that resistance training can still lead to positive changes in bone mineral density,
particularly in women, but it may require a comprehensive approach with nutrition and
medical supervision.
(00:32:36) Speaker 1 explains that strength training leads to adaptations in various bodily
systems, including more efficient nerve firing, changes in bone connective tissue relationships,
and improvements in muscle strength and power. He suggests diving into each of these topics
in more detail.
(00:33:19): The nervous system and strength training
The process of human movement starts with a nerve sending a signal through a motor
unit that innervates multiple muscle fibers
The fibers in a motor unit are generally of the same fiber type and are not laid out next
to each other in the muscle
Improvements in the neuromuscular side like firing rate and synchronization, and
improvements in things like acetylcholine release from the presynaptic neuron and calcium
recycling, result in more force production independent of any change in size
Changing muscle fiber type can increase force production, and slow-twitch fibers can
be as large, if not larger, than fast-twitch fibers
Penation angle, the angle at which muscle fibers interact with bones, affects the
mechanical benefits of muscle contractions
Lattice spacing, the optimal space between actin and myosin, affects muscle
contractions and can cause a reduction in strength if disrupted too much
Getting bigger doesn't make you weaker, but you may not be optimizing for strength if
you're only optimizing for size.
(00:41:32): Speaker 3 acknowledges the sponsor, Athletic Greens, and describes the product's
benefits
(00:42:51): Speaker 1 responds to Speaker 3's question on the changes that occur in muscle
and nerve during hypertrophy, explains muscle protein synthesis, and how it occurs
(00:44:21): Speaker 3 asks if endurance-type exercise has the same effect on protein synthesis
(00:44:25): Speaker 1 explains that eating protein alone can help grow muscles and that there
is a saturation point
(00:44:50): Speaker 3 comments that people may not know the fact that eating protein alone
can increase protein synthesis and asks for more information
(00:44:56): Speaker 1 explains that strength training and eating protein are independent
factors that can increase protein synthesis and that the effects stack on top of each other;
adding carbohydrate can provide fuel for the process and further increase benefits
(00:45:33): Speaker 3 asks if the same is true for endurance-type exercise, such as jogging
(00:46:10) Speaker 1 explains that protein synthesis increase won't occur from jogging.
Strength training is unique, requiring a signal on the outside. There are different pathways, and
the pathway from strength training or protein ingestion is going to go to the same nucleus, and
activate a whole set of gene cascades that are going to tell you to go through the process of
protein synthesis.
(00:47:56) Speaker 3 asks for clarification on mTOR and AMPK pathways, where mTOR pathway
is synonymous with cell growth and AMPK is more synonymous with cardiovascular exercise in
the context of this discussion and fuel utilization.
(00:48:45) Speaker 1 explains that protein synthesis means a whole bunch of amino acids
combined into a protein. It doesn't matter if that protein is going to be red blood cell or skeletal
muscle. Protein ingestion is going to activate that cascade, and independent of exercise,
increase protein synthesis. Autophagy cleans out unneeded or damaged protein, and then
comes back and builds in a properly functioning protein.
(00:53:11) Speaker 1 explains that skeletal muscle hypertrophy is an increase in contractile
proteins, and the lattice spacing gets smaller, so the body increases the diameter of the entire
cell to maintain the spacing.
(00:55:13) Speaker 1 explains that sarcoplasmic hypertrophy is probably happening, and it is an
increase in fluid in the muscle fiber, which allows for the diameter to be larger, but since there
is no addition of contractile units, no more force production happens.
(00:56:37) Speaker 3 states that many paths lead to strength increase and hypertrophy, and
different ways of doing exercises tap into different mechanisms. Strength increases are often
associated with some hypertrophy changes, and hypertrophy increases are often not always
associated with strength increases.
(00:58:59) Speaker 1 explains that a muscle cell has thousands of nuclei, and normal cells have
one place to go to for any time it wants to up-regulate, down-regulate, etc. Muscle fibers have
these little control centers all throughout them. The amount of hypertrophy one can
experience is limited by the amount of nuclei they have because they won't exceed a certain
size of muscle fiber if that means they lose control. Satellite cells are required to increase the
diameter of muscle fiber. Training again after detraining causes the muscle to come back faster
than the first time.
(00:59:31) Speaker 3: Parallels between strength and hypertrophy changes and neuroplasticity,
crossover between different languages, ability to hop on a bicycle or play an instrument, huge
number of adaptive changes in cells and nerves when experiencing increases in strength.
(01:00:19) Speaker 1: Changes in understanding of how muscle grows, nucleation, epigenetic
change in nuclei's ability to access DNA, different shapes of nuclei, specific nuclei for
mitochondria or injury repair, individual variation.
(01:03:59) Speaker 1: Concepts of effective strength and hypertrophy protocol: adherence,
progressive overload, individualization, picking the appropriate target, balancing specificity and
variation, modifiable variables determine adaptation.
(01:04:04) Speaker 1: Modifiable variables: execution of exercises determines adaptation,
speed and power modifiable variables, methodologies, strength and hypertrophy modifiable
variables, methodologies, what if scenarios.
(01:11:48) Speaker 3 introduces sponsor InsideTracker
(01:13:30) Speaker 1 discusses the "three to five" concept for speed, power, and strength
training, including frequency, exercises, sets, reps, rest, and intent
(01:16:36) Speaker 3 asks about doing other weight training with the 3 to 5 approach and
Speaker 1 discusses linear periodization and undulating periodization
(01:22:01) Speaker 3 asks about warming up and Speaker 1 discusses doing a moderate
repetition warm-up with low volume and working progressively towards the first work set
(01:22:59) Warm-up varies depending on the person and the training goal. Volume is the
primary driver for hypertrophy, intensity for speed, power, and strength. The warm-up for
hypertrophy training should not compromise training volume.
(01:27:23) A general warm-up of 5-10 minutes, preferably dynamic movement, is sufficient.
Specific warm-ups are only necessary for the first exercise and other complex movements or
for learning new movements.
(01:31:55) Repetition cadence depends on the goal. Going slower reduces acceleration, making
it difficult to improve strength. Hypertrophy requires manipulating the variables to maximize
muscle growth. Repetition cadence can be modified through different phases of training or
with triphasic training to induce strength and hypertrophy. It's never safe to move weight or
load uncontrolled.
(01:37:01) Speaker 3 asks if one should pick a rep cadence within an exercise or change it from
set to set or for an entire workout, and Speaker 1 answers it depends. A 3, 1, 1 rep cadence is
good for strength, and a 3, 1, 2 rep cadence is good for hypertrophy.
(01:44:50) They discuss how to breathe during repetitions to maximize oxygen input, protect
the body, and create rigidity in the system. The Valsalva technique is used to create intraabdominal pressure, and breathing should be done through the abdomen. Blood pressure and
spinal stability should also be considered.
(01:48:03) They explain that air is used to create a brace around the spine and muscles are
used to push from the outside in to create spinal stability. Enormous spinal erectors can be an
indicator of poor breathing strategy.
(01:49:55) Speaker 3 asks if taking a gulp of air during the lowering phase and exhaling during
the concentric phase is an effective way to breathe during repetitions to make one feel safe.
Speaker 1 suggests it's a good way to breathe during heavy sets, but advises saving the
exhalation until the set is completed.
(01:51:12) Speaker 3 asks what to do if they want to breathe during the set. Speaker 1 says that
one should breathe prior to the eccentric portion and exhale during the concentric phase.
Speaker 2 adds that it is okay to grunt or scream during the set.
(01:53:22) Speaker 3 asks how to handle an unsuccessful first attempt at a lift and what to do if
it's too easy. Speaker 1 explains auto regulation and undulating periodization, and discusses the
use of a Prilepin chart to know how much time to spend at each intensity range. Speaker 1
suggests that if the intensity is below 55-60%, it probably doesn't count, but one should spend
the bulk of their time accumulating technique, skill, and tissue tolerance.
(01:55:40) Speaker 1 differentiates a power workout from a strength workout, explaining that
the core difference is the load. Speaker 3 interrupts to ask for clarification on the meaning of
"intent." Speaker 1 clarifies that "intent" refers to attempting to move the implement or go
through the movement pattern as fast as possible.
(01:59:33) Speaker 1 discusses the Bulgarian method of training, which is based on specificity,
and explains how it can be detrimental in terms of longevity. He also explains that specificity is
technically optimal, but not realistic. Speaker 1 suggests balancing specificity with variation.
The Prilepin chart can help know how much time to spend in each intensity range, and Speaker
1 suggests that 35% of training time is spent accumulating technique, skill, and tissue
tolerance.
(02:03:08) Speaker 1: Advanced lifters are rare; beginners should be taken to 100% to give
them a guideline of where it's at; technical failure is good enough for advanced lifters.
(02:05:05) Speaker 2: Anything beyond a minor technical breakdown is considered one rep
max; ideally, do it with a spotter.
(02:05:13) Speaker 3: Beginners should pick 3 to 5 exercises and stick with those to get skill and
movement dialed in, then start experimenting by varying one or two exercises over time. Local
vs. systemic recovery should be considered.
(02:07:31) Speaker 1: Compound movements should be selected for strength and power
training; select movements based on patterns, not individual muscle groups.
(02:13:43) Speaker 1: Modifiable variables for excellent power and strength training program
include choice, volume, frequency, exercise order, rest intervals, load and rep ranges, tempo,
and variation.
(02:16:15): Speaker 1 discusses examples of quality rotational movement using cable machines
and medicine ball throws.
(02:16:48): Exercise order is important as fatiguing exercises such as cardiovascular training
should not be done before strength and power exercises.
(02:18:57): Volume and intensity for power and strength exercises are similar and should range
from 3-20 sets per workout.
(02:19:26): Doing hypertrophy work after strength or power exercises may compromise
recovery, especially for those pushing for maximum strength.
(02:20:27): Super setting can be effective for cutting down workout time but may lead to a
reduction in strength performance.
(02:22:03): Frequency of strength and power exercises can be as high as desired, as long as
recovery is not compromised.
(02:24:20): Progression can be achieved with a 3-5% increase in intensity and volume per week
for a maximum of eight weeks.
(02:25:30): Between sets, sitting down and not moving is recommended for power and
strength exercises. Clearing lactate is not necessary.
(02:26:27): Pre-exercise stretching should be avoided as it can be detrimental to maximum
power production. If stretching is necessary to get in the right position, reactivation exercises
should be done afterwards to clear the system.
(02:28:56) Speaker 1: For power development, repetition range should be 30-70% of one's
max, while attempting to go fast. Plyometrics, medicine ball throws, short sprints, air bike
sprints, snatches, clean and jerks, clapping push-ups, speed squats, and kettlebell swings are
some exercises that can be done for power development.
(02:30:13) Speaker 3: If somebody is more focused on strength, what are the additional
variables they should consider within the context of order, volume, frequency, and
progression?
(02:30:27) Speaker 1: For strength development, the total number of sets per week should be
lower as heavier loads cause fatigue on the tissue. The intensity should be generally higher
than 70%, with some portion of that being working sets and some portion being at 90% or
higher. The remaining variables are similar to power development, with emphasis on maximum
speed and using complex exercises. Barbells and machines are preferred for strength
development, and eccentric overload training is an advanced technique. Pushes, pulls, carries,
and sleds are effective for strength training.
(02:33:56) Speaker 3: Is it safe to do cluster sets for every session within that week or is it an
occasional thing?
(02:34:03) Speaker 1: Cluster sets can be a training strategy for the week or just for the primary
exercise for the day, or done by feel. Cluster sets are done by taking a mini break of 5-20
seconds between every repetition in a set. It is very effective for strength, power, and
hypertrophy, particularly for compound movements.
(02:36:04) Speaker 3: Would you recommend if somebody is doing cluster sets that they do
them for every session within that week or just this is an occasional thing?
(02:36:12) Speaker 1: Cluster sets can be a training strategy for the week or just for the primary
exercise for the day, or done by feel.
(02:40:41) Speaker 1: Dynamic variable resistance is fixing the problem with the human
strength curve. This technique involves using heavy bands or chains on the bar to train the full
part of the strength curve, challenging stronger areas with heavier weight and weaker areas
with lower weight. This technique is effective for compound movements, including deadlifts,
bench presses, and squats. Total load on the barbell is lower, but it is a very effective training
technique.
(02:42:18): Speaker 3 highlights the importance of doing additional hypertrophy work after the
3x5 training, but warns that it could compromise recovery for the strength program.
(02:43:34): Speaker 1 emphasizes the importance of intention and focus during training to
induce strength and power.
(02:47:25): The speakers discuss the importance of intentional training, avoiding distractions,
and the role of music in enhancing performance.
(02:47:57): The speakers shift to discussing hypertrophy training and how to induce muscle
growth, stressing the importance of frequency, volume, and intensity of training.
(02:50:55): Speaker 1 explains that hypertrophy can be induced through a variety of
mechanisms such as metabolic disturbance, mechanical tension, or muscle breakdown, and
that one of these mechanisms must be present to achieve growth.
(02:55:11): The speakers discuss the modifiable variables of exercise choice, order, volume,
frequency of training, and how these variables can be adjusted to achieve the desired
hypertrophy results.
(02:55:52): Speaker 1 recommends balancing between choosing exercises by body parts and
movement patterns, as studies have shown that both methods are equally effective.
(02:58:20): It is important to acknowledge that research on muscle hypertrophy mainly focuses
on novice to moderately trained individuals, so it is uncertain if the same strategies work for
trained individuals.
(02:58:46): Choosing exercises based on personal preference is encouraged as long as the total
volume on the working muscle is equated throughout the week.
(02:59:16): It is important to have a combination of bilateral and unilateral training for strength
and to prevent imbalances as one progresses in training.
(03:00:05): Implement choice, whether it be dumbbell, kettlebell, barbell, band, bodyweight,
or machine, is not as important as creating a certain insult in the tissue.
(03:00:50): Compound movements are effective exercises for driving adaptation, but the same
exact exercise may not work the same muscle groups for multiple people due to differences in
anthropometrics, biomechanics, and technique.
(03:04:19): Speaker 3 asks whether people should give themselves permission to not train a
body part if their goal is balanced hypertrophy, and Speaker 1 recommends doing the big
movements with low volume or doing one set to failure per week to maintain muscle groups.
(03:09:02) Exercise order is important because modifiable variables interact with each other.
Volume is influenced by intensity, rest intervals, order and choice, and they all modify each
other.
(03:09:56) Exercise order is a personal preference issue. Pre-fatigue, single-joint movements,
isolation or compound movements can be done first depending on preference and goals.
(03:10:56) Exercise splits should be designed based on the number of times per week and total
volume you achieve on a muscle group per week.
(03:11:40) For natural athletes, the minimum number of working sets per week is 10, the more
realistic number for advanced or intermediate is 15-20 working sets per week.
(03:14:27) Indirect targeting of a muscle group depends on technique issues, hand position,
muscle activation studies, and personal mechanics.
(03:18:57) Muscle groups that are easy to contract without any load whatsoever are the same
muscle groups that are easy to isolate when under load.
(03:20:28) It is very common to have challenges activating the lats.
(03:22:16) Speaker 1 discusses the benefits of skating and how it is different from pre-planned
exercises like gymnastics.
(03:22:50) Speaker 3 shares how skateboarding provided freedom and did not require parental
oversight.
(03:23:14) Speaker 1 establishes the 15-20 sets per week range for maintaining and initiating
hypertrophy.
(03:26:55) They discuss how non-responders and responders exist in training, and how
identifying individual protocols can help induce muscle hypertrophy.
(03:27:10) The number of repetitions per set required to induce hypertrophy is somewhere
between 4 to 30 reps. The goal is to get somewhat close to failure by the end of the set.
(03:32:12) Recovery factors, such as sleep and nutrition, and how it affects recovery quotients
are discussed.
(03:32:28) Speaker 1 explains how rest between sets affects metabolic challenge, and that rest
periods of up to three to five minutes are fine as long as the load or volume increases.
(03:34:07) Speaker 1 proposes a reasonable structure for hypertrophy training with three
exercises per muscle group, different repetition ranges, and rest periods.
(03:35:54): Speaker 1 talks about how to adapt and customize workout plans to achieve a
certain total stimuli by playing around with the total volume and intensity of workouts.
(03:37:36): Speaker 3 asks how frequency plays a role in total workout duration.
(03:38:13): Speaker 1 discusses the practicality of frequency, suggesting doing three days a
week of a total body workout rather than targeting specific body parts because frequency can
be challenging for most people to maintain.
(03:40:32): Speaker 3 discusses how long his workout lasts and Speaker 1 explains that the
workout length can vary depending on the exercises and muscle groups involved.
(03:45:26): Speakers 1 and 3 discuss the ideal frequency for training a given muscle group for
hypertrophy, which is generally about every 48 hours.
(03:48:14) Speaker 3 questions whether training a muscle group once every five to seven days
will cause it to revert to its pre-hypertrophic state.
(03:49:19) Speaker 1 explains that training a muscle group once a week is effective for
hypertrophy, but it may be challenging to hit sufficient volume without being in too much pain.
(03:50:14) Speaker 3 talks about defaulting to more intensity over volume due to time
constraints in his own training, using pre-fatigue techniques, and how the numbers for exercise
adaptation are gradients.
(03:52:40) Speaker 1 explains the benefits of training in the five to eight repetition range for a
combination of strength and hypertrophy, spending most of your time in the eight to 15
repetition range for hypertrophy, and avoiding more than 15 reps per set.
(03:55:21) Speaker 3 asks about systemic damage and recovery in relation to hypertrophy, and
Speaker 1 explains that it's important to determine whether your entire body needs complete
rest or low level active rest or exercise of a different kind in the context of hypertrophy.
(03:56:23) Speaker 1 explains different ways to measure muscle soreness and injury locally and
systemically using subjective and objective measures such as biomarkers and HRV.
(04:01:11) Speaker 3 asks if cardiovascular exercise can be combined with hypertrophy training
and if it should be separated out, and Speaker 1 explains the crossover air interference effect
and how to avoid interference.
(04:03:30) Speaker 3 asks about higher intensity cardio's fit into a hypertrophy program, and
Speaker 1 explains that it may aid in hypertrophy and presents a recent study that shows
endurance work can lead to more muscle growth.
(04:03:58) Speaker 1 cautions against high intensity cardio that may compromise recovery and
discusses the importance of being physically fit for hypertrophy training.
(04:06:20) Speaker 3 provides an overview of modifiable variables that direct someone
towards hypertrophy: exercise choice, exercise order, appropriate volume in sets and reps,
training frequency, and progression metrics.
(04:06:20) Exercise choice is not super critical in terms of specificity but targeting all major,
secondary, and minor muscle groups. Choosing exercises that can be performed safely and
generate enough intensity without putting oneself into danger.
(04:06:20) Picking 2-3 or more movements per muscle group can be valuable, but consistency
is more important than variation.
(04:06:20) Exercise order has flexibility but usually begins with a large compound exercise for
the primary muscles and followed by isolation exercises for the secondary muscles.
(04:06:20) 10 to 20 sets per week per muscle group is a strong driving force for program design
and selection.
(04:10:38) Indirect activation is not considered in the number of sets per muscle group.
Primary and secondary movers are usually counted, while tertiary movers are not counted.
(04:12:15) Neck and rear deltoid exercises are important for stabilization, postural reasons, and
safety reasons. Isometrics are recommended for neck exercises and reverse fly for rear
deltoids. Eric Cressy is recommended as a resource for shoulder girdle exercises.
(04:15:12) 6 to 9 rep range also triggers adaptations for strength and hypertrophy. The
important point is to get close to failure and occasionally hit failure, and occasionally throw in
an intensity increasing maneuver, but not going to failure too often.
(04:17:14) It is important to make sure hidden and visible stressors are taken care of before
going to failure too often, and to dial those things in so that the recovery is quicker.
(04:17:53) Speaker 3 outlines the variables in hypertrophy training, including sets per week,
repetition range, rest ranges, and progression.
(04:19:50) Speaker 1 adds that plyometrics and weightlifting variations are not good exercise
choices for hypertrophy training.
(04:22:32) Deliberate cold exposure should be avoided post-hypertrophy training to prevent
blunting hypertrophy response.
(04:26:17) Cold showers do not have the same hypertrophy-blending effect as deliberate cold
exposure.
(04:29:14) For nutrition and supplementation, a gram of protein per pound of body weight is a
good start, with post-workout intake being important for muscle protein synthesis and
recovery.
(04:29:47) Speaker 1 explains that the total protein intake per day should be at least 2.2 grams
per kilogram of body weight or one gram per pound, as long as that number is met, protein
quality, type, and timing matter less.
(04:29:47) Nutrient timing does matter with carbohydrates, but not as much with protein if the
total protein ingestion is high enough.
(04:32:04) Speaker 1 explains that for a strength-type workout, a 1:1 post-exercise protein to
carbohydrate ratio is ideal. For hard conditioning workouts, a 3:1 or 4:1 carbohydrate to
protein ratio is better, and for a combination workout, a 2:1 ratio is appropriate.
(04:33:01) For hypertrophy training, as many nutrients as possible should be around training,
and a ratio of approximately 1:3 carbohydrate to protein is suggested.
(04:34:39) Speaker 3 asks about the most effective supplement for training directed towards
strength, power, and hypertrophy, and Speaker 1 answers that creatine is the most well-studied
and effective supplement.
(04:37:21) The standard dosage of creatine is five grams per day, but the number may vary
depending on the individual's size. The timing of taking creatine is irrelevant.
(04:38:02) The next episode of the Huberman Lab podcast will be about the physiology of
endurance, metabolism, and fat loss.