What's the Best Way to Warm Up for a Workout? | 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

[@mattnelson8325]

I would like your thoughts on unconventional training on a podcast ie: heavy, long rucking 10mi, overhead log holds, skin the cats, club and mace protocols, sand bags, sled push/pull, hill sprints, body weight calisthenics for 20X, SEAL type endurance. Enlightenment through suffering. Thank you for all of your hard work and dedication to education. I really appreciate your time and effort.

[@Ice-Fall]

Matt, the key phrase, "Enlightenment through Suffering", or in another way, adaptation through suffering, is the unconventional way of separating the weak minded from the strong willed. One can be strong, but limited on endurance, and only endurance can be acquired from long, insane sessions, like what the Seals go through, because in real world situations, Seals will need every bit of that to get through their work 'day'.

[@nicwalshy]

Hyper-focusing on volume (reps x load) for hypertrophy misses some key requirements for stimulating hypertrophy, primarily Henneman's Size Principle, which leads us to realise that adequate intensity (in the form of proximity to momentary failure) is equally important overall and is actually MORE important on an individual set. Our muscles don't sit there and do calculations like "oh, that's 1000kg of volume accrued this week so now I'm going to grow", they respond to high tension as a result of hard working sets, regardless of volume of that set

[@aucksy]

Agreed that prioritising form and reaching failure is most important but there is no better unit for tracking progress than session volume but yeah losing the technique while chasing numbers is just pure LOSS

[@Overcome808]

It is so hard to quantify intensity since your failure point and mine can be vastly different.

[@PhiyackYuh]

Failure is just one way to hypertrophy yeh? But also affect your recovery. Theres a reason why if you want hypertrophy you need 10-20 working sets a week to grow that bs aesthetics useless muscles right 😂 power, strength and speed all the way 🏋🏾‍♀️

[@LDacic]

I like how he kept the guys name a secret then blurted it out accidentally 2 min later 😆

[@edgarasa3610]

I fatigued at set 3. Fast walking on a treadmill 5 mins before a workout generates energy before my warm up set.

[@shinobi-no-bueno]

How does expending energy generate energy?

[@JaykleMusic]

I love this series and have listened to them all on numerous occasions, great share 💪 👏👏👏

[@edkruzel]

I begin with 10mins or so of joint mobility. It's more important to keep your connective tissue and joints healthy.

[@mrr0cksor669]

Did exactly that, listeing to the body helps a looooooot nice.

[@drawdescorp]

I've learned this formula from Steven Low video series - Overcoming Gravity: Warm up time [min] = 10 [min] + (Your age /4) [min] - this worked amazingly for me. During winter time and when training outside, i add between 3 to 7 mins, until i feel that my energy level in the last minutes is about the same for the same effort.

[@thedigitalceo]

Huberman: Are you gonna tell us we need to do 3-5 warm ups?? Andy: Haha of course not. My client did only 130 warmups.

[@ToxicHorsePucky]

2:12 Nice

[@paulomendoza5606]

nice

[@TonyNguyen460]

nice

[@BuffaloWill]

niiiice

[@danielnoonan6191]

Everyone always ask about the warm up. But I never hear people talk about what they do to cool down.

[@manonthemoon8765]

Static stretching works best brother

[@angeloselarja]

​@@manonthemoon8765 muscles are already traumatized after a workout, static stretching if overdone can lead to more DOMS

[@rodrigosuarez1942]

Meditate 3 to 5 minutes to reduce cortisol.

[@app369]

He addressed it in the podcast

[@jonathanjones1573]

"box breathing" - breathe in thru the nose for 4 seconds, hold breath for 4 seconds, release breath thru mouth for 4 seconds. Repeat for 2 - 5 minutes

[@shridutt7961]

This shit is invaluable bro!!!

[@jimcouch2348]

How about farmer’s carry as warm up?

[@forisma]

4:16 velocity based training

[@jeffreyjohnson7359]

I don't do any warm up sets. I do a few minutes of cardio, a few minutes of arm and leg swings, then a full body workout, one set to failure. I have a family and law practice, I don't have time to spend half my life in a gym anymore.

[@i_want_my_shuggah]

Perfect. Just be intelligent and organize your times.

[@achil19]

Great!

[@DBrown17]

I wonder if the pitcher is Mad Max

[@Jerryfromtheblocm]

Its Trevor Bauer, he said "Trevor" at 5:21

[@wizerdjuice9589]

Two cups of hot coffee is my warm up and Coors light is my cool down.

[@chuckduncan9098]

Interesting, but until you clarify warm-up vs. practice/training, it's not helpful. For example, what is the purpose of warm-up vs. practice? Are we talking about enhancing performance, preventing injury or what?

[@colleenobrien6479]

what is a practice rep?

[@DJefferson89]

Basically a lighter version of the thing you’re going to be loading. So practice reps for squats would be light weight, maybe goblet squat, maybe counter balance squat, before adding weight. Assisted dip -> bodyweight dip -> loaded dip Perform practice reps in sequence with your priming “warmup” and you can see what works in your warmup and what you can dispense with. Performance is the proxy

[@AudioDestinyHQ]

Came here for 5:56

[@michaelpoot332]

after the 69 it was definitely Trevor Bauer

[@engell3707]

5:20 he days Trevor

[@mattnelson8325]

I use the African Savannah protocol: the lion lazes around in the shade all day until prey walks by and instantly springs into action. No warmup, no forethought. Immediate, full speed, endurance with a deadly intensity. We are built the same way. Get up and get after it. Don't overthink it.

[@drewa1999]

Are you sure the lion wasn't visualizing/strategizing/manifesting while lounging in his/her spot?

[@mattnelson8325]

@@drewa1999 Yes, I am sure.

[@SmithSports]

And then wonder why you plateau and get injured and aren’t able to reach the desired longevity

[@mattnelson8325]

@@SmithSports Don't take it or yourself so seriously. It's a little tongue in cheek Mrs. Smith.

[@SmithSports]

@@mattnelson8325 touché

[@N1CH0LAS007]

Skipping, rowing, sprint intervals all worthy contenders for a 5 min warmup.

[@TheBlackHarrington]

That was a long winded way of saying “you should warm up until you feel warmed up”

[@dwrod24]

😂😂😂😂

[@sheilahendrix5935]

May ❤️God 💚Be💜 With✌️ You💙 Always ❤️Much💚 Love💜 Blessings💚 Always ☺️ 🎇 🌈 🌐 💖💯💯✌️💜💚❤️❤️💛❤️❤️❤️💚💚💜💜

[@DaveReddy]

Limited discussion as age wasn't mentioned and training goal was only touched upon. Warming up to barbell deadlift vs playing rec basketball are pretty different. Good stuff as always though ....

[@djebble1]

So, what is the actual best warm-up protocol then for an average middle age dude who wants to get hench?? I don't believe he gave a clear answer...

[@Vargolis]

Consistency

[@anayahcox4350]

Like he didn’t get to the point

[@BrigCommander]

literally got nothing from this "some people warm up, some people don't, it helps if you warm up, but you don't need to warm up, but we recommend you warm up, but don't warm up too much, but warming up too little is ok"

[@gavincoplin9115]

Took the time, big bummer

[@michaelanthony4750]

My bucks are on Scherzer. Anyone else?

[@rohangupta9071]

Bauer??

[@thomasblack2393]

He says Trevor

[@engell3707]

@@thomasblack2393he said he’s goofy. It must be Bauer.

[@nikitapower947]

Doctor Schmoctor Huberman, how am I sick and tired of your neuroscientist beating around the bush vids promoted