89- Dr. Andy Galpin- Muscle Fiber Type Training

Coming to you from the Fitness Business Summit in San Diego we have Dr. Andy Galpin. Dr. Galpin is a researcher at Cal State Fullerton who is leading the conversation on muscle fiber type training as well as a cohost of the Barbell Shrugged Podcast. His lab is biopsying and analyzing muscle fibers one at a time. Today on the Muscle Expert Podcast Dr. Galpin gives us a crash course on influencing your muscle fiber type, how muscle fiber nuclei influence your gains, bias in research and MUCH more!
Time Stamps:
4:00- How Dr. Galpin’s research is changing the way that we think about fiber types.
8:00- Training your muscle fiber types. How you can change your training regimen to influence your dominant fiber type.
12:10- Testosterone use and how it influences your muscle’s nuclei.
14:30- How Dr. Galpin’s research is changing the way we think about muscle building.
17:10- The difference between how muscle fiber types react to stimulus.
21:30- How Dr. Galpin is challenging the paradigm in fiber type research. 24:00- An example of the bias of research. How group findings can be skewed by outliers.
29:00- Dr. Galpin’s philosophy on influencing the fitness industry and coaching.
31:00- A crash course on AMPK and MTOR. How each of those proteins influence muscle growth and fat loss.
38:50- Dr. Galpin’s book Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance and Consciousness. His “Nothing Mindless” philosophy on on your goals.
40:00- Adaptation vs Recovery. How optimizing recovery prohibits adaptation and which to pursue for your goals.
46:00- How much time do you need to recover from really hard training?
48:00- Embracing the suffering. Andy’s advice on adaptation, don't over optimize, take some days to struggle through as your not peak self.
50:45- What is lactate and how does it influence your training? Is it responsible for fatigue and soreness?
56:35- Does Carnitine supplementation work?
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[@cjcdrums]

Amazing podcast... Can you do more with Andy!? Huge thanks for the quality info

[@finalstartfitness4473]

Ben this is probably one of my favorite talks you have put out!! Thank you so much!!

[@justicewarrior9187]

AWESOME!!!! We need more real intense research about how to build muscle

[@mladenslisko4460]

Beautiful video

[@robertacheson5976]

The timing of this podcast could not be more ideal for me. Crazy. This is an area of hypertrophy research where good studies are lacking and it seems like there is pretty significant inter-individual variability. Thank you

[@lentilsbrah]

Best talk ive seen in a while. Perfect questions Ben. Thanks both Ben and andy for the best intentions

[@MrSbraguembildo]

Hey Ben, make a part 2 of this video, it was amazing.

[@TheWrdepew]

Really enjoyed the podcast. Still though it leaves so many questions unanswered. I realize that the science is still in its infancy and is ongoing. Would love to see more of this content as breakthroughs come available. Good job Ben and Dr Galpin!

[@Mindsetsandreps]

Ben Pakulski AND Andy Galpin?! My god

[@taylortylee]

Amazing information contained in this podcast. Need to read Andy 's book now! Thanks : )

[@madyak222]

fiber types was huge in Russia 30 years ago, everyone got very excited & the end result was that fiber type has sweet FA to do with anything & that diet & training were the keys to any athlete in any sport. and training over many years saw consistent improvements no matter the age or fiber type so long as there wasn't over training or dietary problems, causing injuries etc

[@TylerFuckingBennett]

Incredible information guys! Thank you

[@robb5469]

Quality stuff 👌

[@kevinfrancone2781]

loved this! awesome! "Choose suffering."

[@szotakandrei]

Damn! Ben beat me to it! Excited to listen to this!

[@mr.wizard9785]

I have a question for Dr. Galpin. My understanding is that Fast Twitch Glycolytic (FTG) fibers tend to be larger than slow twitch fibers. When they measured greater quantities of pro-growth factors like components of the mTOR pathway in the FTG cells, were the results normalized to appropriate house keeping proteins? That is to say, are the pro-growth/ mitotic proteins actually upregulated/ enriched in FTG cells compared to slow-twitch fibers, or are they more abundant simply because the FTG cell is larger and by definition contains more?

[@samin_fitcoach]

ben took 3 scoops before this...neva seen him like dis

[@amazingme1408]

he actually looks small here...obviously off gear.

[@dipbar1824]

nice back, big and defined (y)

[@gymtuppernation4703]

Sometimes these podcasts are too quiet! It’s frustrating.

[@haoxu1789]

Thank you for share

[@edmahonejr.9364]

That will be the day I let some one take a pencil eraser size biopsy out of me...no fucking way.

[@neymar8573]

Hey ben, what do you think about whats called " feeder workout " ?

[@jimmcintyre4390]

Does anyone else get a Bruce Banner vibe off of Dr. Andy? 😉

[@leannebahuaudbradley569]

Where are the links?

[@PaytonDowns]

He's talking about larry wheels

[@Romanuno]

Thanks for sharing knowledge, Ben!!! You are the best!!!

[@richtroth1597]

Information highway at its best

[@mr.wizard9785]

Go Canada!

[@MEL-ti2sp]

I got my FitnessGenes.org done last year.. It was cool. I got a lot of info from that.

[@101realtor]

So where are those links? Lol

[@2squeege]

What? Right hand dominate people jump off there left legs. So more fast twitch. That the reason

[@tintht]

👍

[@UNGETABLE7]

90% + slow twitch on trained guy??

[@danielbarnes8694]

Where do they think they can go with knowing all this there’s only muscle being made it’s a bit deep

[@Vospi]

This ad preloading in the beginning, particularly the "I know you people are dumb consumers" style of it made me turn it off immediately.

[@danielbarnes8694]

And he is wearing a top saying caffeine lol

[@lazer8384]

Great Video... Way too long

[@spidy10]

Dorian yates forever

[@amazingme1408]

who

[@jaydeochinero3820]

This is ridiculous I'm so lost I would instead of study muscle fibers I would study diets best for your DNA then you could better understand how muscle fiber types work it's to individualized your body

[@davidl1423]

All theory, no useful take aways.

[@joshiscool1313]

Pseudo science

[@andytwentyman9573]

Yeah sure

[@gtm5650]

" The best way to lose fat is to manage calories". NOT TRUE AT ALL! Having fewer calories will work only for short term, like a year or two at most.

[@amazingme1408]

lmao

[@Newuxtreme]

George K 1) What's your reason for saying that. 2) What Is the best way to lose fat in your opinion then?

[@pietervanderlinde2871]

IF you manage you calories for weight loss you won't need more then 2 years bro. I've personally helped people loose as much as 180lbs over a course of 2 years using calorie management. How much more do you want to lose?

[@joshiscool1313]

You’ve fallen so far Ben. from a big time name, to a certified snake oil salesmen. Just because the majority of the population is ignorant doesn’t mean it’s alright to take advantage of them lol

[@mr.wizard9785]

What is it he is saying that you disagree with?

[@MulletMan3108]

@@mr.wizard9785 Ben is a classic case of majoring in the minors

[@mr.wizard9785]

@@MulletMan3108 What are you talking about? If you are refering to his professional career, he was an IFBB pro and on the Mr. Olympia stage. That is the 'Major League' of BB.

[@MulletMan3108]

@@mr.wizard9785 yep, but it's the stuff he states now that I'm referring to. Stating things like macros don't really matter etc - convenient he believes that now but didn't when he was in the peak of his BB career.

[@mr.wizard9785]

​@@MulletMan3108 You mean macros as in macronutrient ratios? It depends on context, I suppose.