How to Build Muscle | Dr. Andy Galpin & Dr. Andrew Huberman

Dr. Andy Galpin explains how to build muscle 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 a 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.

[HustlingFreedom]

🎯 Key Takeaways for quick navigation:

00:00 🏋️‍♂️ Hypertrophy training is about stimulating muscle growth through specific stimuli.
00:54 📊 Precision in hypertrophy programming is less than in power and strength training.
02:20 💪 Changes in hypertrophy are well-rounded; various training styles can work.
03:45 🔄 Frequency, intensity, or volume can induce hypertrophy; any one of these needs to be high.
04:15 💥 Different paths to hypertrophy, like metabolic disturbance or mechanical tension.
05:12 🏋️‍♀️ Muscle breakdown isn't necessary for growth; frequency, intensity, or volume are key.
06:07 🍎 Convincing the nucleus to allocate resources (amino acids, carbohydrates) for muscle growth.
06:33 🔀 Balancing resource allocation and protein redistribution in muscle growth.

[DannySullivanMusic]

For hypertrophy, you need 1 of 3 variables.
1) Frequency
2) Intensity
3) Volume

[manojkaushik]

Dr Andy Galpin explains everything so scientifically but in so easy to understand way. He is the GOAT.

[wilhelmheinzerling]

I absolutely agree with Dr. Galpin

Frequency
Volume
Intensity

Pick 1 or 2 of those 3 and be persistently consistent.

[Beccanator]

Sheesh guys! We need some bullet points after the hyper-wordy science speak, for our little brains to take in and really grasp the concept! 🙏
Ahhh, lol I’ve even listened to the full length episodes of this series and just wanted a wee refresher, and found this clip equally brow furrowing in complexity as the full length episodes.

FOR THE SIMPLETONS:

Okay so 3 things. Strengthen by training intensely enough, or frequently enough, and make sure you’re getting the nutrients to support muscle growth, and they WILL grow. 💪

[chetanpatteparapu]

As Ronnie Coleman said in one of his training videos "Lift as heavy as possible and as many repetitions as possible"

[wolfgangwilk]

Asking a question here as Andrew mentioned on one of his podcasts that the comments do get read, so let's hope this one gets through. My question is in regards to Vitamin C supplementation and its effects on building muscle. From what I understand there have been studies showing that Vitamin C supplementation (usually 500mg to 1000mg) can hinder hypertrophy (not sure about strength gains) and blunt the growth of muscle quite significantly. Given that one of your sponsors is AG1 and has roughly 420mg of Vitamin C per serve (420% RDI), should people be concerned –those who are aiming to grow muscle at least– about a loss of muscle growth due to daily Vitamin C supplementation? Or has the literature changed and shown that Vitamin C doesn't actually impact hypertrophy? Thanks for all your incredible work and the information you're putting out there.

[yoni-]

Great focused clip for exactly what I needed. Thank you both!

[dukeoffartington]

Interesting bit at the end about protein redistribution. One summer I went all out on a track bike and was biking over 100 miles a week. My legs got HUGE from all the sprinting and my upper body shrank.

[jofortin]

Dr. Andy Galpin is clearly an expert in his field. Impressive!👏

[pasmith]

I would love for you to do a list of safe performance enhancing supplements. Love your content!

[alfie]

He’s so good talking like everyone’s body is the same but why I can’t see any muscles on him ? 😂

[surferdudemi]

Have you read "Eccentric ergometry: increases in locomotor muscle size and strength at low training intensities" by LaStayo et al? Curious about your take on it.

[Sbigsla]

When I was watching the full podcast video, I heard Dr. Galpin mention Mike Mentzer and how he likes his character.
I am curious about his thoughts on the 1set to failure protocols, he did talk about 15 to 20 sets being the optimal range, but he also mentioned that there are many different methods to achieve hypertrophy. I am really curious to know what Dr. Andy Galpin thinks about Mike's training philosophy for hypertrophy.

[chelseagirl]

I have learned so much from your podcasts which are perfect for someone such as myself who does not have a medical background.
The link between exercise the brain nervous system and muscle endurance and essentially training one's muscles. I am an avid yoga practitioner, especially Ashtanga or power yoga; that I credit for the lean, defined muscles that I have been build over the years. I am curious about your thoughts on this particular discipline.

[DrinkingStar]

Are you building muscle for strength or for size(hypertrophy)? The protocol is different for what you want to achieve. If you look at size alone and not worry about strength, then you will notice that the bodybuilder has larger muscles than the powerlifter but is weaker than the powerlifter. Also, you will notice that different regions of the body do not develop to the same degree or effect as other parts or regions. Why is that, even though the hormones and nutrients are carried equally to both sides and also from "top to bottom" as they leave the heart? Why is that different people doing the same exact exercise do not develop equally? As for the "damage causes growth" explanation, that does not explain why triathletes are so "slim" even thought they are damaging the muscles of the arms and legs. Damage will only account for a small degree of size due to the body's overcompensation reaction due to stress caused injury.

A simpler explanation which incorporates different muscle types( fast twitch, slow twitch and intermediate twitch) and different training protocols( training for strength, training for size, and training for endurance) is one that looks at the biochemistry of the muscle cell as it is being stressed via exercise. There have been studies done that have looked at the pH of the blood and pH of the urine of individuals doing the 3 main exercise protocols. They looked specifically at lactic acid levels and carbonic acids levels. The lowest pH( highest levels of these components in these fluids) was in the bodybuilders. The next level with lower amounts of these components(= higher pH) was with the powerlifters. Those doing aerobic type exercise had resting level or near resting levels of these components.

By exercising, the pH of the muscle cell is changed due to changes in the amount of carbon dioxide and lactic acid produced. This change in pH targets the cell to be receptive to the anabolic hormones. The degree of change in pH is related to the oxygen capacity of the given muscle type and the duration and intensity of the exercise.

At this point, I am is getting too wordy to go Dr. Huberamn, if you want the explanation how this change in pH targets the muscle cell, let me know. It was part of my Human Nutrition Master's thesis back in 1996 in explaining muscle growth. I decided to get a Master's degree in Human Nutrition after, as a "natural for life" bodybuilder, I won the 1986 AAU Master's Mr. USA bodybuilding title. I wanted to know why tuna had its effect on bodybuilders.

P.S. I suffer from dyslexia, so you might find some spelling errors and omissions in the above comment.

[Mr.Darien]

How do you get muscles in English terminology. What supplements to take or how to train daily.

[movingstrong]

I wonder what Andy's take is on Chris Beardsley's assertion/model of hypertrophy that the only thing that needs to be attained is appropriate mechanical tension to stimulate hypertrophy. His model suggests that high/medium and low reps all achieve this end outcome of stimulating mechanical tension, so it is the same stimulus regardless of repetition range. So Andy you are right that there are many ways to prescribe to attain hypertrophy but based on Chris Beardsley's theory it is always the same stimulus - mechanical tension!! Anything else is facilitating that end outcome!!

[bhagyavatimewada]

Hellooo all your videos are soo inspired...Is there any excercise or any meditation for person who suffering from Limb Griddle Muscular awaiting for your reply

[SuccessMindset]

Hypertrophy training is almost always much better than resistance training in every situation including looks