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

[@HubermanLabClips]

This clip is from the Huberman Lab Guest Series with Dr. Andy Galpin "Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles.” The full episode can be found on KZbin here: kzbin.info/www/bejne/eaqnfZWoj7Bqa7c

[@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.

[@erikjuregas4057]

Ma Bro!

[@manojkaushik2148]

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

[@jhg699]

no

[@DannySullivanMusic]

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

[@karthikh1050]

no, that was not said in a specific context. if you combine frequency with low intensity, you will build muscles, that is, hypertrophy. if you combine high intensity with less frequency, you will gain more strength.

[@StdsRbop1]

You can have high intensity, but to failure with higher rep ranges, and low frequency, and still get hypertrophy

[@wilhelmheinzerling5341]

I absolutely agree with Dr. Galpin Frequency Volume Intensity Pick 1 or 2 of those 3 and be persistently consistent.

[@JEEVAN-py7kn]

Bro how do you define intensity is it about less weight more reps OR more weight less reps

[@BedWarBoy]

​@@JEEVAN-py7knit's basically going to or close to failure

[@JEEVAN-py7kn]

@@BedWarBoy Okay bro,Thank you

[@yujirohanma2430]

@@JEEVAN-py7kn intensity is the load, how close is the weight you are training with to your one rep max,so the lower the reps and the higher the load the more far away you should be from failure but it should be hard.Vise verca for the lighter the weight and the more reps the more close to failure you should go because its far away from your one rep max and in order for fast twitch muscle fibers and all motor units to activate you need to train like that but when the weight is high and lest say you aer doing strength 5 reps in a set you canhave 4 reps in a tank but you will already stimulate all motor units and fast twitch muscle fibers because the load is very high to your one rep max

[@chetanpatteparapu7600]

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

[@1Tim1.15]

U need steroids handle that... but then you'll just be destroying your body

[@paulsharp5738]

So would it be hypertrophy or strength?

[@geriatricvicenarian8208]

Only works if you take roids.

[@apexsynthesis1]

He now can’t walk.

[@TheOnlineVideos1]

You would train muscle endurance then

[@dukeoffartington2871]

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.

[@valor-one]

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

[@dontbugme7362]

I wish these guys would tone down the science and speak more like the average person speaks It seems they are more interested in sounding smart than teaching

[@valor-one]

@@dontbugme7362 Opposite- In today's world where everyone is an "influencer", we need to tone UP the science. They don't only sound smart, they ARE smart.

[@onedwinone]

@@dontbugme7362 I understand what you say but, these two guys are very professional men and this is their normal speak. They do not need to impress anyone.

[@humanfly2044]

@@dontbugme7362the thing with everyday Language is that it can get very imprecise, so I think that’s why they rather go with the scientific approach.

[@Beccanator007]

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. 💪

[@Lifeafterbacksurgeries_fit]

Glad to know that I wasn't the only one class wondering WTF did he say? 🤣🤣🤣🤣

[@ArcoZakus]

Also important to allow enough time to recover between workouts and to get enough sleep.

[@Captian-c2t]

2 doctors engaging with each other in a general conversation ... Thank you for your Summary Sir 🙏

[@alfie7677]

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

[@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 further...... 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.

[@rayray-fg7rx]

oh wow great info.. Ty

[@Klassiikkk]

so how does one build muscle and strength at the same time? how would such a program look like?

[@anishussain7093]

Wondering the same

[@edasmorante]

Where could I read your thesis? Your post is very interesting!

[@KirinFire96]

You all are waaay overthinking this lmao. Just lift 5x5 on compounds and isolations should have more volume like 4x12 an example. You all are way overthinking this.

[@jofortin22]

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

[@Kingayyub]

Yeah, coz his muscles are so huge

[@jofortin22]

@@Kingayyub …and you clearly aren’t an expert in the field to say that.

[@Kingayyub]

@@jofortin22 and neither are you, ain’t that great👍

[@IJH-Music]

Jo, you are lean as Fk! I want YOU to make a video about your routine, diet, etc!

[@wolfgangwilk562]

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.

You should probably ask this on the full episode rather than the clip :)

[@waffle_chair9269]

If you think about it yourself, vitamin c is an antioxidant, hence will reduce inflammation, which one could imagine would lower the growth response, if the damage perceived is reduced by the antioxidant. So it could make sense. Given the body needs vitamin c daily, maybe taking it in its whole form, rather than a highly bioavailable ascorbic acid, the whole form would then include more bioflavonoids etc and not overload with antioxidants. Given most of the growth and repair occurs during sleep, perhaps trial and error could tell you, by taking the whole form of vitamin c in the morning a couple of hours before a work out of training daily, or only on rest days after sleep and majority of repair.? End of the day, science only knows so much, and then applying to individuals who can have very different results, you’re always best to trial and error with yourself.

[@RorinoTheGreat]

This is an excellent question

[@pasmith4668]

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

[@chelseagirl9404]

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.

[@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.

[@Mr.Darien]

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

[@movingstrong88]

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!!

[@AlanWil2]

Cheers, mate!!! 👍

[@sbxftr]

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.

[@jsl8082]

He actually mentioned the relationship between hypertrophy and intensity as well as frequency for hypertrophy to occur. Either less intensity but more frequently, or less frequent but high intensity (i.e. like what Mike Mentzer advocated). Just have to make sure we do the work. But i personally really like Mike's approach for spending less time in gym to achieve the same goal.

[@StdsRbop1]

+1 to Mentzers method. I spend once a week in the gym for 30 minutes and I’m able to get amazing gains

[@Desp0re]

Could i get muscle gain with out doing calories surplus ?

[@callumnorman3056]

Love this stuff 🏴󠁧󠁢󠁥󠁮󠁧󠁿

[@SidOfRivia]

Love🏴󠁧󠁢󠁥󠁮󠁧󠁿

[@jeffreymchoul]

...just to point out that animal cells do not have a cell wall (time index 2:52), and since we are talking about muscle cells in a human...

[@explorethishumanlife]

If I consume berries or supplemental antioxidants, after triggering hypertrophy, do the antioxidants negatively impact the benefits of hypertrophy?

[@bhagyavatimewada4853]

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

[@sherekoki]

how about if your prediaetic carb are not good for some one with this condiion?

[@vaibhavnigam8313]

We need more from your time with Mike Mentzer!

[@pedalandypedal]

When comparing metabolic disturbance to mechanical tension, does one create more strength than the other?

[@PhiyackYuh]

It comes down to rpe.

[@pedalandypedal]

@@PhiyackYuh what do you mean?

[@SnapstickGamer]

Mechanical tension

[@chrisarp4111]

Using systematic progressive overload and having enough amino acids present to maintain life you can increase muscle mass. Using the law of irreducible minimums and the law of diminishing returns should be your governors.

[@pnz3]

Thing is, how would u find out at what point are you hitting the diminishing returns?

[@chrisarp4111]

@ When you find a level of stimulus that creates results, when the increase in volume or frequency decreases or stops results. Back off on volume and frequency. It takes time to figure out your personal threshold.

[@jadjr-gy8qy]

Re: specificity- can one make gains of strength while in a caloric deficit or maintenance? Since strength gains gain be made without gaining mass. Does anyone recall them touching on this at all? Or have info to share?

[@Little-Hercules]

You can build muscle in a calorie deficit. But the leaner you are the less you will build in a calorie deficit

[@waffle_chair9269]

Yes, especially if Autophagy has been stimulated .

[@dann8558]

That was lot of waffle with not much practical advice other than train hard enough and frequent enough to build muscle.

[@edgbarra]

That's the point. Many things work, that's why he doesn't give you the magic trick that's the best

[@peggybaker5730]

My biggest issue is that I work 12 hour nights as a nurse after coming off of the night shift I am very tired . I am having a hard time having any consistency so I can get a routine Any tips on this ?

[@iMaradonaa]

Don’t be too hard on yourself. Some things are more important. I would say that if you can’t go to the gym 5-6 days a week, even 1 day a week is better than nothing. I don’t work as long shifts as you do so I am able to go to the gym 5 times a week, I find consistency and routine are by far the most important things. If I can force myself to do it for one or two weeks, then it’s just part of my life that I don’t even think about and I can keep that routine going for months. I look forward to the podcasts and the music I listen to while I’m there etc. As soon as I break that routine (getting sick or traveling), thats when I start feeling tired and finding it hard to get consistency again. It could legit take me a couple of months to recover from not going to the gym for a week. But once I force myself to do it for a week or two, then I’m back in the groove. Not saying this is THE way, but it works for me.

[@nohofoos7152]

Doesn’t forming bonds release energy? In metabolism I get that you’re never only breaking or only forming bonds, but the way he said it seems wrong

[@ChefBeauRD]

If I understand Dr. Galpin correctly, a low-carb, or keto, diet would be a poor choice in achieving hypertrophy?

[@scottkohler8373]

Generally yes because carbohydrates are the best fuel source for training. Fat is abundant, and can be used for energy, but is slow and your performance (most important part of muscle hypertrophy) won’t be optimal. It obviously can be done though, just not optimal.

[@ArcoZakus]

@@scottkohler8373, I wonder what Dr. Shawn Baker would be like if he ate carbs.

[@waynzignordics]

Low-carb diets can achieve muscle growth if high-protein meals are timed appropriately with the workout. The protein needs to be available (not just sitting in the stomach) during the phase after your workout when the muscles need it.

[@SuccessMindset2180]

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

[@richardho9045]

I have been listening to Huberman lab podcast and I have noticed that whenever they add those bonus podcast from Dr. Galpin, it’s kind difficult to follow and hard to focus. I believe it’s good information and lots of effort put into it but just not presented in an interesting way with clear action items.

[@Jeudaos]

holy crap, you KNOW the question. i don't see a need to rephrase it. Seems so LONG WINDED.

[@miakalista3152]

So how does someone who practice ketogenic diet can build muscles?

[@troy.u3297]

This is for all the bros who suggest you need 5 rest days. If you do not have frequency, good luck.

[@flippityfloppity6213]

A video to play at 1.5% speed so you can listen at a normal pace

[@Nico-t1r]

Guys a question, I'm new to this and the physique I aspire to have is that of Michael Chandler from the Guys a question, I'm new to this and the physique I aspire to have is that of Michael Chandler from the UFC,How many years could it take to get there starting as a beginner? I'm 5'8

[@orthopraxis235]

The fourth element of hypertrophy is the beard and mustache combination.

[@rajvo7406]

Dr Galpin, whats frequent enough? Im new to lifting. I have no clue.

[@awarenessrevolutionpodcast2220]

2-3 times a week for each muscle

[@ArcoZakus]

Depends on what what condition you are in and what results you want. Search for "Mike Mentzer recovery". Don't do like he did and not make the health of the most important muscle in your body a higher priority than how big your visible muscles are. He won Mr. Olympia but then died at age 49. (See Dr. Chris Raynor "GET SWOLE AND DIE".)

[@kevinabernardo]

This wasn't a particular informative discussion. I guess it was a good view from 15,000 ft. And for that, we thank you.

[@cyberft]

Did you watch the 4.6 hr podcast or just this clip? Asking before I invest in the larger episode.

[@hewer1953]

This is snippet of a 4 hour talk .

[@gabrielofthesun7001]

Unfortunately his chemistry has a misconception most likely due to a biology book showing energy released from adp to atp. However, bonds forming is actually exothermic and that’s why it’s naturally occurring; a ball doesn’t roll up a hill by itself.

[@VanDerLaars]

What about all those doctors saying we don't need carbs, defending keto diet????

[@awarenessrevolutionpodcast2220]

Who? Dr. Mercola just recently changed his stance on it. We don’t NEED carbs, but it’s an inefficient process for the body to make its own carbs. Plus, carbs spare protein, and fuel your workouts, both of which are important to building muscle, which is important for health

[@geronimopascuale9208]

Keto make you sluggish while carbs give you energy and is the main fuel source for the brain to keep you focus and active. High Endurance athletes are recommended not to be on keto. regards

[@ArcoZakus]

@@awarenessrevolutionpodcast2220, "Who?" Dr. Shawn Baker, Dr. Ken D. Berry, Dr. Anthony Chaffee.

[@JL-dw4jd]

He said you need carbohydrates to build muscle..but a lot of experts say you can build muscle on a KETO diet

[@HK-ds4vm]

You need protein to build muscle..carbs just help w training longer/harder

[@davidgregg8757]

Don’t care Wht anyone says , the human body only goes so far without steroids.

[@natepolidoro4565]

Mike Mentzer!

[@ArcoZakus]

Won many bodybuilding titles, but died at age 49.

[@dosage13]

theres not one piece of actionable advice given here. 99% of people watching this have no use for the science textbook knowledge of what occurs at a microscopic level of hypertrophy. just dumb it down and tell us what needs to be done to grow muscle.

[@michaelwallace6099]

Pretty simple. Either lift heavy, or lift frequent

[@cplonner]

I definitely feel like he over complicated it, even while being descriptive. He was waaay too descriptive.

[@husewoodworkingllc114]

⁠@@michaelwallace6099Lift heavy isn’t necessarily correct. It’s more high frequency or intensity. High intensity is by a high mind-muscle connection. Great way to achieve it is through a powerful/rapid eccentric movement and a slow (2-3 second) concentric movement.

[@peteteproductions]

That's why there's a search and stop button. This is really well explained and pretty brief. I also can think of a bunch of new ways to approach muscle growth thanks to it. Not every video needs to be, "trust me,do this"

[@yodangurung6825]

Your comment needs to be dumber if you want dumber answers. A well thought out comment like yours

[@alexanderfallaria5657]

Great content brother! Do you have a business email?

[@azizd.686]

this shit made me cry

[@ArcoZakus]

Are you OK now?

[@sudetenrider-pili6637]

So this guy is esentialy saying if you want muscles you need to train and eat good.

[@SammiSchmid]

🎯 Key Takeaways for quick navigation: 00:02 During REM sleep, people can solve problems or respond to external stimuli, suggesting cognitive activity during this sleep phase. 01:29 Lucid dreaming, where individuals can consciously control or direct their dreams, might be related to the asymmetry or dissimilarity between subcortical and cortical brain structures. 02:54 Lucid dreaming, while intriguing, raises concerns as it activates the hippocampus in ways that may be maladaptive for memory erasure, potentially affecting conditions like PTSD. 04:48 Lucid dreaming can be a powerful tool to break repetitive nightmares. Rehearsing changing elements in nightmares during wakefulness and implementing them during lucid dreaming may help disrupt traumatic dream patterns. 06:46 A study is referenced where individuals cued themselves with smells or tones during wakefulness, then used these cues during lucid dreaming to change variables in recurring nightmares, showing potential for nightmare intervention. Made with HARPA AI

[@samstone32]

Dr Andy needs to define terms more clearly, ex intensity? Frequency? Give clear examples like 3 sets, 12 reps to failure. Or is it 5 sets and 12 reps to failure? Or is it 7 sets and 15 reps to failure? BTW define failure. So Dr Andy assumes he is talking to a group that has a base layer of knowledge, this is not always true. I’m sure there are many gems here but having a hard time parsing them out, reading comments I’m not the onlu one.

[@toibutera]

No body ever talks about Myostatin

[@balla2828]

So you don't need to tear muscle in order for the protein to come in an build into it for size and strength? hmmmmm

[@dalecovercomedy]

Dude on the right looks like Kyrie Erving.

[@nygeek6471]

Mike mentzer baby

[@mattmcnick]

there is way too much nuance here, what normal person trying to get in shape can keep track of all this

[@gagebarnhart7551]

How about eat 4000 calories of decent food in the morning then go to work come home. work out for 2 hours chill play the game and go to bed put that on repeat and chang from top half body to bottom half body ever 3 days in working out meat vegetables fruit and rice for some carbs that's my life how I fixed my life I disciplined my self

[@user-sd8bz2zr5j]

Shock the muscle.

[@AK47-666]

When you chug down the whey protein...

[@francknkashama7728]

This is not why I came here😩

[@MiggsMultiple]

I love listening to a person with no Muscle tell me how to build muscle...

[@geronimopascuale9208]

Hahahaha he is got the knowledge not the product result. cheers

[@MiggsMultiple]

@@geronimopascuale9208 Putting into practice would confirm he knows what he's on about... All this means is he's picked one of countless different ways and is merely repeating it.

[@melusimoyo2895]

😂

[@geronimopascuale9208]

Ouch. Cheers@@MiggsMultiple

[@nboss968]

Lol he spends a lot of time in the lab

[@aaronmarchant-nd5ee]

Then get back surgery

[@alicejudge4735]

Does he ever interview women lol

[@LBN_KING]

Talked so much said so little

[@jloveys]

He calls hypertrophy training "idioph"?

[@LeilaSaifi]

He said a whole lot of nothing.

[@marcos8435]

Pure bla bla bla

[@Mikster_Mindo]

BORING!!!!

[@frederickruderman2997]

Next time, speak “English” if you want yo help people. You know you’re talking in jargon to try to impress folks. That means you are insecure in my opinion