Discover everything about sex & relationships from Mohi's Digest: Health, Science & Tech

Vind Mohi's Digest van deze tip door te klikken op deze tekst en vervolgens de afbeeldingen van deze repost te bekijken.

Find Mohi's Digest of this recommendation by clicking on this text here and then viewing the images of this repost.

Find Mohi's Digest of this recommendation by clicking on this text here and then viewing the images of this repost.

The podcast host Dr. Andrew Huberman dives into the fundamental principles of strength and hypertrophy training and building endurance alongside his guest, Dr. Andy Galpin - Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world of the science and application of methods to increase strength, hypertrophy, and endurance performance.


The two of them start talking about the Principles of Exercise & Fitness. Keep in mind that the basic concepts of fitness are few, but the methods are vast. Dr. Andy Galpin, highlights the 9 main concepts of training being skill, speed, power (function of speed and strength), strength, hypertrophy (growing muscle mass), muscular endurance, anaerobic power (ability to produce and sustain work in short bursts), VO2 max (max heart rate), long-endurance (30+ minutes with no break). To make all of the main concepts work, Dr. Andy Galpin says that there are a ton of other things you have to do because you will not see changes in any domain without progressive overload.


Concerning the Principles of Strenght & Hypertrophy, Dr. Galpin says that “the first thing you should think about if you want to get stronger or add muscle is not the exercise choice, it is the application of the exercise - what are the sets, rest, rep range, you’re using”. In addition, Dr. Galpin makes sure to highlight that exercise choice is a very important variable because if you want to get stronger, you should start thinking about what muscle groups you want to use more, and that will lead you to exercise you should do. Although, if you do not have a coach or if you are a novice, select exercises that are technically easier to handle, such as goblet squat, split squat, and machine exercises because the risk is low and the benefit is high.

Diving deeper into modifiable variables for strength training, Dr. Galpin focuses specifically on stating that it is possible to increase strength without dramatically increasing muscle size. For starters, it is important to choose exercises that will take you through the full range of motion; then, make sure to choose exercises you feel stable and comfortable with; finally, it is important to keep in mind that the priority is to maintain good form. All of these recommendations are crucial to understanding that the primary driver of strength is intensity, not volume.


When it comes to Activating Muscles, Dr. Galpin emphasizes that you will get great results if you can contract the muscle group you’re working. To do that, you have to build awareness of the muscle group you are working and it could be very helpful to have someone touch the muscle and you practice contracting that muscle.


Dr. Galpin also points out that breathing in weight training is a major deal. He introduces the “General exercise breathing protocol” which lies in maintaining a breath-hold during the lowering/ eccentric most dangerous part of the movements and exhaling on the concentric portion.

Finally, the last topic approached is overtraining and both Dr. Galpin and Dr. Huberman agree that whichever recovery metrics you use, guarantee that you are consistent and take those measurements at the same time every day.