Building Strength vs Building Muscle Size (Hypertrophy) | Dr. Andy Galpin & Dr. Andrew Huberman

Dr. Andy Galpin explains how to build strength and muscle size to Dr. Andrew Huberman 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.

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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.

[labsanta]

At time: 00:02

measure of function. Understanding the difference between strength and hypertrophy is crucial when designing training programs that are specific to achieving either goal. Below is a task list summarizing the key points:

[ ] Define strength and hypertrophy and explain the specific adaptations they represent
[ ] Recognize the overlap between strength and hypertrophy for beginners and intermediate trainers
[ ] Differentiate between strength and hypertrophy as they become disentangled for advanced trainers
[ ] Highlight the relationship between strength and hypertrophy, and how one can lead to the other but is not necessary for the other to occur
[ ] Clarify common misconceptions about the relationship between strength and muscle size
[ ] Emphasize that it is possible to get stronger without adding much muscle mass, and vice versa
[ ] Explain how understanding the difference between strength and hypertrophy can help design effective training programs tailored to specific goals.

At time: 03:40
[x] Define components of strength: physiology and mechanics
[x] Physiology: ability of neuromuscular system and muscle fibers to contract and produce force
[x] Mechanics: includes biomechanics, technique, skill, sequencing, and order
[x] Mechanics can impact competition outcomes even if one has more force capability
[x] Rhythm is a crucial factor in speed and power performance
[x] Hypertrophy is related to muscle size
[x] Strength and hypertrophy are related but distinct concepts

[rustyjones]

These are life changing videos. Andrew HuberTHEman.

[doodelay]

My takeaway here is that it seems hypertrophy contributes to strength MORE than strength contributes to hypertrophy. And that seems really important

[nikitachekanov]

Thank you to Andrew Huberman for educating all of us (the youth especially) on all of these interesting and critical details of actions that we subconsciously do in our everyday lives!

[DrinkingStar]

Dr. Galpin was right of target. I trained in a hardcore gym which had a number of "juicers' whose members won titles in bodybuilding and powerlifting. I was one of the few members who were natural and who won bodybuilding contests against the "juicers". There was also a teenager in that gym who was natural and who beat the "juicer" powerlifting deadlift record for his age and weight by 35 lb. If you looked at him you would never have thought he lifted a weight.
P.S. When I was researching the literature for my Master's thesis in human nutrition, I was amazed by how few doing research on weightlifting formed conclusions without distinguishing between training for size vs. training for strength. Dr. Galpin summed up things nicely and very succinctly. Hats off to the good Doctor.
I hope some day that you do a video about obesity as measured by body fat % vs. body weight. By weight, I am obese even though my body fat % is about 10%. When I competed in bodybuilding, my body fat % was just under 5%( an unhealthy level) but I was still overweight for my height and body frame.

[spearruler]

I'm the biggest guy in my gym, but I'm far from the strongest. I use a moderate weight with 12 to 15 reps at a very slow and controlled pace. My goal is to make a deep mind muscle connection.

[MindNow]

Dr. Andy Galpin has explained it so well. Thank you for the series that you have put out Dr. Galpin. Thank you Andrew and the team as well <3

[shaunfisher]

If you demand extra strength from your body, in the form of gradual overload. Then your body will do its best to supply it. This usually meens your muscles changing size and shape, as you get stronger. Compound exercises are the best for this purpose.

[zachmartinez]

The two types of hypertrophy should be clrarified. Sarcoplasmic (cell swelling) and myfibril, the former is shit for strength gain but you get chasing pumps, and the latter is more dense and is actually functional. Muscle "growth" alone does not distinguish which is which.

[rmbyfm]

Muscles will also find ways to adapt and "cheat reps" such as speeding up the repitition, not controlling as much on the ecentric etc which is why feeling the target muscle contract hard is no 1. for muscle size

[gabrielfelixmunoz]

I was hoping to get the techniques and methods for each...

[calebalebalebaleb]

Lot of words to skirt around the fact that the main way to get stronger is by making your muscles bigger and the main way you get your muscles bigger is by getting stronger

[Ice-Fall]

Muscle density dictates strength, but is not always true for muscle hypertrophy, which is considered the softer muscle.

Muscle size, from hypertrophy, can decrease rapidly, whereas strength, from continuous working can be maintained far longer. An example of this is 'old man strength'.

[graceenstine]

I’m would love to here your guy’s opinion on gymnastics:) having them break it down would be very interesting

[abdolhamedsharef]

Your broad knowledge of psychology and behaviour and excel in neuroscience and opthomology has led us to gain this great mysterious knowledge of the mind and body, however knowledge has limitations there are things about science that has no explanation so far for example life and death and the soul
It is thanks to professor Andrew we are exploring science at a zero cost at may God bless you and reward you the best professor ever❤❤❤❤❤

[skatepark]

This explains why one time I saw a very petite girl squatting 100kg. Strong people are small is my take from this. That explains callisthenics and gymnasts too.

[ColoSon]

So, what I have to do now to become stronger, without putting more muscle on? Stick to 3-5 reps? 5x5?

[VinoWoods]

Question. In regard to adding more muscle to promote fat burning, would it be size or strength of muscle that is most effective? Also, Great video and thank you for the content ❤

[hoodparticles]

sweet thanks for the edumacation bud 💪🏼

[JayVincentFitness]

Muscle grows as a side effect of improving muscle force output. The additional myosin allows the muscle to produce more force. The muscle cells expands and grows to make room for them. A muscle will not grow without getting stronger. You might be able to do more weight in a particular lift without growing stronger due to improved skill and neurological efficiency. But this is not an improvement in muscle force itself. It is an improvement in skill which allows you to move more weight.