Science of Muscle Growth, Increasing Strength & Muscular Recovery

In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.
#HubermanLab #MuscleGrowth #Exercise
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LinkedIn: / andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/neural-network
Timestamps:
00:00:00 Introduction
00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com
00:12:45 Muscle Is A Slave To the Nervous System
00:16:22 Why We Have A Brain
00:17:38 Flexors, Extensors, & Mutual Inhibition
00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP
00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone
00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver
00:27:30 Leveraging Lactate To Enhance Brain Function
00:29:40 Breathing Properly Through “The Burn”- For Sake of Performance & Brain Function
00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good.
00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle
00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used
00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons
00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not)
00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort
00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal
00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger
00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure
00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions
01:00:09 How Long Should Weight Training Sessions Last
01:01:35 Training Duration & Volume
01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons
01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized
01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance
01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release
01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion
01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic
01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery
01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance
01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold
01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress
01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate
01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium
01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT
01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores
01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency
01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work
01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work
01:58:58 What Time Of Day Is Best To Resistance Train?
01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support
Disclaimer: hubermanlab.com/disclaimer
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com

[@RenegadeRanga]

This is the positive side of KZbin which dominates. A full fledged Stanford professor is educating us 2 hours at a time for free, absolute legend.

[@nev3rlo5t]

He's not doing it for free, he's being paid by advertisers

[@user-bl4oq7fd8d]

@@nev3rlo5t But we get the education for free, or at the expense of listening to a few seconds of advertisement (that can even be skipped)!

[@nev3rlo5t]

@@user-bl4oq7fd8d I understand and I enjoy his videos as well but he isn't "educating us 2 hours at a time for free", he's being paid for this content

[@user-bl4oq7fd8d]

@@nev3rlo5t it's still free for us... We are being educated by him for free, or in other words "He is educating us 2h at a time for free, while he is still being paid for it."

[@interestingcommentbut....7378]

@@nev3rlo5t You are nitpicking for no reason. Just stop

[@aldamis8384]

The amount of info here is insane. The fact this is free is astounding.

[@KJB0001]

but support!! $$$

[@gsteiner9]

It’s not free, it’s paid for by your time and attention spent on advertisements

[@KJB0001]

@@gsteiner9 ??? It is free. No money was exchanged for goods or services. Is college free because a student paid 8+ semesters with his "time and attention" and the $40,000 tuition is just a generous tip?? Semantics, troll.

[@gsteiner9]

@@KJB0001 Time is money

[@loqueando666]

@@gsteiner9 well invested time

[@michaelcaron5756]

Please don’t stop being educational! I’m sure some of your audience is pressuring you to just “get to the point” I hear you saying things like “I’ll get to the protocols soon” etc… but I love knowing the “why” and you break it down incredibly well. I’d rather have too much info and tune some out or skip some if I feel I need to. Thank you!

[@freelancedentist9480]

Yeah there’s no other place to go for information like this I’d be real sad if he cut parts out

[@otthau]

Agree 100%!

[@joejojo5966]

Don't shorten the content. These things need details. And why would people want shortform content about their own health??? It's like a shortcut to mistakes. Pop one of the episodes on and listen to it while doing something and bam!

[@28will28]

Ppp

[@luisribeiro3742]

Yes! But, we can have it for free...

[@hmanfilms]

The amount of valuable information this man is giving the world for free is astonishing. You can tell he is living in his purpose. To spread critical information for improving physical/mental health across humanity. Andrew Huberman, you are truly making the world a better place and empowering people all over to want to become healthier in all facets. God bless you sir!

[@jjuniper274]

I love these podcasts! This is how the internet should be used -- education and greater well-being.

[@simontheriault]

Yayyy 🙌

[@annecookagency]

So you want to regulate posts?

[@marciobrazao6826]

@@annecookagency Thats not what was said in the comment...

[@alborzilani3272]

facts

[@johnyhefner]

And hocking stuff

[@pathersonrodas6492]

Been training for over 10 years and I am a certified trainer. The amount of information in this two hours podcast is extremely valuable for anyone regardless of experience. Very grateful it is free cos I wish I had watched a video like this when I was a newbie!!!

[@jessesolomon6700]

Which organization are you certified with??

[@endthefed5304]

What do you recommend for a 65-year-old hard gainer with a BMI of 21 who's worked out for his entire life and cannot gain weight?

[@jessesolomon6700]

@@endthefed5304 What are your diet and exercise regimens like????

[@Feroby]

@@endthefed5304 Double all your meals.

[@johnbiggs3912]

dont look certified

[@scrivs1988]

Incredible how much information you pack into a single episode, and minimal to zero repetition. Much appreciated, can't imagine how long it takes to gather and prepare

[@MrZkoki]

This guy is a neuroscientist, but he is excellent as a speaker who clarifies, simplifies and communicates core principles of sports science. Even though this topic is especially complex and demanding to grasp, he does a great job. The technical jargon is kept to a bare minimum, which allows even the most ignorant among us, including myself, to get started. This man is performing a service to mankind. He is a beacon of bright light, an agent of illumination and remover of the misty clouds of obscurity and nefarious as well as deceptive half-knowledge. Thank you kind sir.

[@fredrikbadalian7831]

Blown away...been training over 20 years and this is the most intelligent and evidence based muscle scientist I have ever heard. Thank you!

[@bloodwolf2685]

You haven't been doing much looking for information then.

[@saintelsewhere6513]

@@bloodwolf2685 well i haven’t, hit me with one.

[@baileyapes6042]

@@saintelsewhere6513 look up stronger by science, Renaissance periodization, juggernaut training systems, or Jeff nippard. All really good science based exercise channels

[@topherg4909]

Athlean X......any good???

[@baileyapes6042]

@@topherg4909 not really. A lot of generic pseudoscience I wouldn’t take his advice very seriously

[@jdakamcmikey]

I love how he always corrects himself if he slightly misspeaks. Shows it really matters how clear u come across

[@zxsw85]

Edit and spell it “you” dammit

[@katierobertsfnp6403]

🤣🤣🤣 How ironic KT 💙

[@dancummane3668]

It’s an important skill for a professor 👨‍🏫

[@kasvo1199]

its very important, I have issues with this. but I will improve , very hard to catch my thoughts before letting them out

[@mostafa202023]

@MuscleTalkRadio forgot his period 😂😂

[@ellieantar809]

Mr Huberman what an absolute gift you are to humanity -the amount of time and knowledge for free is astounding.I am not joking when I say you should be nominated for a major prize, you are changing ordinary people lives big thank you from the UK

[@robertcronin6603]

I agree - this guy is the real deal...videos like this being free and accessible is simply fabulous and imo one of the few real advantages of internet and the accessibility of vastly massive amounts of info.

[@robertcronin6603]

I agree - this guy is the real deal...videos like this being free and accessible is simply fabulous and imo one of the few real advantages of internet and the accessibility of vastly massive amounts of info.

[@robertcronin6603]

I agree - this guy is the real deal...videos like this being free and accessible is simply fabulous and imo one of the few real advantages of internet and the accessibility of vastly massive amounts of info.

[@VizzyTargaryen]

This is the only time I’ve been the first person to arrive at a lecture in my life

[@davidrwoodland]

They are all just sooooooo gooooood! Am working my way through them all a second time taking notes; then this new one appeared!

[@shubhaamba2513]

Congratulations! :D

[@lorilafferty4099]

Congrats!

[@TheBroSplit]

Congratulations

[@ellenkass9410]

What is your secret?

[@toddclark4266]

I’m a nurse and enjoy my time at the gym when I’m off work. It’s my mental therapy! Sir, you’ve educated me more on muscle anatomy than anything I learned in nursing school! Thank you for making and sharing this video. I enjoy watching your channel. Keep teaching! Thank you for all you do :-)

[@Errghx3]

This man gives me faith. The way he tries to bring light to all sorts of topics is amazing. I wish him enough energy to keep on educating people like me who don’t have access to this kind of information.

[@lordbentley730]

Still a roider

[@jacksonohno]

@@lordbentley730you think so?

[@burden1997]

@@lordbentley730and?

[@quentillaalton6518]

​@@lordbentley730dude, stop. It's embarrassing for you at this point.

[@drillinstructorbaumgartner]

Sir, you deserve a Medal! I dont have the money to study.. so i study your podcasts 🥰 Thanks for your scienebased Work ❤

[@codinginflow]

Thank you, I'm watching this instead of going to the gym

[@lavieenrose7925]

Listen as you lift!

[@codinginflow]

@@lavieenrose7925 That's a good idea brother 💪

[@DanielaCastro-be6pk]

Lol

[@Mbeluba]

Def had this problem of trying to get and incorporate ALL the info before doing anything, until I'm overwhelmed, yet haven't achieved anything. Instead, I try to accept that things are going to be inoptimal and hard, and try not to focus on only getting information. Listening to self help podcasts is like a way to feel like you're doing shit while you sit on your ass and dream of all the things you're going to do once you finish listening.

[@gaberoyalll]

Lmao 🤣 🤣

[@garethculshaw3362]

We need to get this guy up to 1 million subscribers by year end....who's with us? Let's do it!

[@danielplainview1]

If I go through a week without having got at least 3 people to give it a listen, I’m disappointed in myself.

[@garethculshaw3362]

@@danielplainview1 Brilliant! KZbin has better education than school.

[@garethculshaw3362]

@Creative_Username_ We need a task force...! Let's do this!

[@loredanab4389]

This is getting heavily recommended in our office. 😁

[@choosetolivefree]

Not I. I got absolutely nothing out of this. 2 hours of dense technical BS that isn't going to help anyone build muscle. This dude just likes hearing his own voice

[@frankymana3658]

Hey man. I’ve been listening to you while working out. This is probably the strongest and smartest I’ve felt in the past year. Thanks for this.

[@victorymenshealth]

That is awesome! Keep it up!

[@jprideuathletics2711]

I’m a independent strength and conditioning coach. This is GOLD! Your podcast will for sure help me improve as a coach. Thank you 🙏

[@victorymenshealth]

Awesome!

[@hogletv]

As an engineering major with a craving for biology, this podcast hits the spot....every time

[@suryamanipandey8002]

same here bruh

[@Jakedab]

Same heeeya

[@inciruyatemel9433]

Same here !!

[@omina21]

One of us

[@johnbmolina6229]

just the idea of how things work in any sense whether, mechanical , biological or neural fascinates me

[@darthtesla301]

This is 2 hours of not wasting anybody's time! Really impressive

[@NelsonRPP]

guild wars :o

[@ipklan2]

@@NelsonRPP just what I was thinking :O

[@amitkumbhar3563]

Dr. Huberman, I am from India. I am Nutrition Science Practitioner. Your videos are helping us a lot. Thanks is a very small word for what you are doing for this world. I am very much grateful for your knowledge and experience. Tons of blessings.

[@TheOpenMinder5985]

The fact we get this knowledge for free without a class room is a blessing. Thank you for this MR Huberman 💪💪💪

[@Pr0xified]

This podcast is a wonderful and benevolent creation. A blessing and a gift. Thank you Professor Huberman!!

[@nesttv8158]

⁸⁸

[@nnl18]

‘Benevolent’ is the right word.

[@wish4604]

15+ years of working out and I have learnt so many things from this single podcast. Admire your stamina for powering through long podcasts and providing us the best info. Thank you!

[@CCmagee3]

30 years of hardcore training and I learned a huge amount from this one podcast. Holy Toledo. Wish this was around when I was bodybuilding.

[@MrDcpishere]

@@CCmagee3 70+ years of training and learned a lot as well

[@CCmagee3]

@@MrDcpishere 👍

[@harshaltrawadi2938]

I wrote down 6 Workbook Size Pages Of Information In Merely 15mins Into This PODCAST....The Amount Of Knowledge & Wisdom In Depth Is Insane....Thank You So Much 🙌

[@artemnebel]

Listening to these podcasts at 16 feels like a cheat code.

[@TheVoltaire1]

IT is. i wish i had these resources. I'm 28 and learning these now

[@artemnebel]

@@TheVoltaire1 that’s still not bad. Good for you!

[@imogensharma]

Dr H I hope you're caring for yourself as much as you're caring for us

[@hubermanlab]

Thank you!

[@memastarful]

She is very right

[@nahulseyon54]

That's what we call a 'FACT'

[@nahulseyon54]

@@ianwparedes What?! Where?

[@ChristianSuarez-gz1ig]

Numb wants to take care of Andrew.. :)

[@mariaguzman1552]

I am 70 years old, and I am trying to gain muscle strength. Thank you for explaining in simple terms . I feel inspired to get started.

[@terkelalgevind529]

Great job! I AM so produkter of my moms boyfriend who is also 70 ATM, he does kayaking and slight bodybuilding and hes geart health test better then men average denmark age 50 to 65

[@MegaManugupta]

@@terkelalgevind529 how much test?

[@DeanMorrissey-fu1yf]

@@MegaManugupta 250mg pwk

[@robertcronin6603]

How has it been going?

[@victorymenshealth]

This is awesome!

[@adbeglad]

I love how careful you are to not upset anyone, you're a master at covering so many subjects so carefully haha amazing

[@VVVVV00]

You're reading too deep

[@Asbreukie]

Yeah but I wouldn't listen to opinions which bring zero value Such as 14 y.o's complaining he only does it for money, yeah duhhhh... I also don't work in the supermarket just for the sake of working

[@bicycletheberkshires5176]

This morning ( 12/13/23) - I did this for the first time - 1.24 !! I'm a competitive cyclist at 65 year old and train every day. I am adding this into my measurement protocol every morning - thank you !

[@13Nicozurdo]

This is how a good monday looks like: - Mate in one hand - Something to take notes - Huberman Lab Podcast talking about really cool stuff

[@robertprice26]

yes mate

[@guidoie]

I believe he's talking about yerba mate, a kind of tea very popular in Argentina and Uruguay

[@jamesbubbastewartjr]

Dont forget to take a selfie during the ads! Protocol is everything.

[@asaprocky538]

Instructions unclear, friend was not impressed

[@joshchapman4753]

Does not compute

[@cardsbyanne2329]

As a 60+ female, lifelong athlete, your podcast has provided more insight into why some training schedules have worked for me, while others haven't. I'm also a public speaker and author, hoping to motivate audiences to get out of their chairs and exercise. (Along with trying other healthy practices like spending time in nature, meditating, serving and connecting with others.) To say I am grateful to you and this incredible work you are doing is an understatement! Every week, my yoga students hear some new tidbit that you've shared with us. Thank you from ALL of us! You are making a difference in more lives than you can even know.

[@user-ec7gk7vl1o]

Listening to Dr. Huberman has greatly improved my physical and mental direction towards future positive lifestyle changes.

[@akonityn5827]

Andrew Huberman. Master at work.

[@anandk5536]

It would take two or three days to digest us to all information " two hours". we can understand your hard work. You need rest for one week. Thank you very much, professor.

[@Daggz90]

I just finished the JRE podcast where Mr. Huberman blew my mind and sparked a massive interest in learning more about these things. Thank you both, Andrew and Joe.

[@sandislo]

Me too haha

[@alphamale3141]

Really outstanding presentation. As someone who has trained with weights for about 62 years and was a Division I varsity athlete, I learned a few new bits of information notwithstanding my study of and interest in nutrition and hypertrophy during those 62 years. Thank you.

[@SinisterSkip]

There's no wonder these videos have millions of views. Andrew is one of the best ergogenic truth seekers on the web and he's super balanced: He talks with the right speed, the right intensity, solid, collected, objective, super knowledgable, yet not boring, slow or full of fluff , irrelevant information. It's 2 hours, but 2 hours of relevance. Sometimes there's repetition, but that's often to accentuate important points and/or to summarize. This is just super profession content. Together with armwrestling, of all things, Andrew was my big discovery since corona. Keep up the awesome work!

[@superfit60s21]

This has been one of the most thorough, yet easy to understand podcasts on muscle strength and hypertrophy training that I have watch...and I watch a lot !! Well done Andrew. Keep it up

[@koiulm84]

This podcast has already overhauled my morning routine in so many ways: earlier wake up time shift (something I was unable to achieve for 36 years!); non-negotiable 10-30 min direct sunlight; and now 2min Co2 tolerance test first thing after waking up 😊 So many health benefits from these 0 cost changes, I stopped keeping the count!

[@sendnoodles5437]

Why this sort of general wellbeing info isn't a compulsory part of the syllabus in schools (Whilst random subjects like woodwork were) I will never know.... hopefully it changes in our lifetime.

[@JuicyLeek]

@@sendnoodles5437 because school is still mostly about memorizing and regurgitating facts, not learning.

[@sendnoodles5437]

@@JuicyLeek easier to assess

[@mariorodriguez219]

R u single

[@Kelstrile]

What is the 2min Co2 test

[@Eddu13]

It's impressive how much knowledge this guy has. Then, even more impressive, the areas he covered and all pathways, mechanisms explained exactly how it goes. I can only think how much He studied throughout his life to know and remember this much. He is a genius.

[@UnbrokenPhoenix]

Hi Andrew, I love your podcasts and am learning a massive quantity of really helpful info! I do want to mention, while it is awesome that you have a sponsor for sustainable meats, as a former beef producer, and veterinary technician working with beef cattle, all beef cows (except organic) are treated to amazing lives and do not spend their lives in a feedlot. The feedlot is only the last couple of months prior to slaughter. We raised our beef on grass like all other American producers and finished on corn for that extra marbling (fat is flavor as we all know!). I just wanted to put that out there because so many people think cows have awful lives, but they are raised with care, consideration, and love, moreso than many humans get to experience. Keep up the great work!

[@UnbrokenPhoenix]

@@ykwit637 I have been thinking about my own channel! It is so hard to find good beef. Certified organic makes me sad. I worked on one in Montana and they are not allowed to use any pest control on them aside from oregano. Poor cows had such bad insect infestations that they scratched all of their hair off by the end of summer.

[@UnbrokenPhoenix]

@@ykwit637 I am in the same boat. Almost 40 and really trying to get a hold on my health. Got a big scare with a neurological disorder and I am trying to get back into bodybuilding. It's hard!

[@channyngtatum9231]

Can't believe this is free..

[@AC-cj9zl]

Don’t be giving him any ideas!

[@marcinkuc6469]

It's not free. You pay with your time time and attention you pay to adverts which is paid by some companies.

[@lakkakka]

Besides by leaving these videos free increases the chances of more people sharing the videos or interacting with the sponsors.

[@KJB0001]

support him tho! $$

[@malcolmxraw1342]

Well it does require you to pay attention and spend time

[@oliviatrombley452]

Thank you for sharing this content with us Dr. Huberman. You're ability to explain things in a succinct and applicable manner are amazing and the fact that you are doing it all for free is even more special. Thank you!!!

[@krzysztofmathews738]

This is fascinating material. Very glad I discovered these podcasts!

[@victorymenshealth]

yes!!

[@michaelhall3864]

The answer to 'how to, how much, and how many' was answered for me more specifically and more clearly than did a multitude of videos I've watched over the last year or more. It's next level stuff for me. Excellent! Thank you!!!

[@0xtabs]

It's unbelievable that all this information is free. Thank you for your time making these videos!

[@rizmark5522]

go and kiss his feet and bow to him

[@santicruz4012]

What I love about this is that not only I am getting tons of amazing information, but also it ignites my curiosity and makes me start diggin deeper and deeper about a certain topic. So I end up pausing the video a lot, opening another tab to read a scientific paper, to search a concept or word and then I get down to a rabbit hole (in a positive way) for a whole new set of topics :D Thank you so much, Dr Huberman.

[@blackapach1231]

🤣🤣🤣Me too

[@eddieconcepcion63]

Don’t change anything. This is gold. Thank you, Young Sir.

[@MutantMessiah]

THANK YOU for this. Your content is is so straightforward and digestible. I've not found any other resource that's so organized and sincere.

[@jiroh8123]

I believe that if they played this doctor's content throughout public schools across the world that it could make the world a more peaceful place. This is vital information

[@luchiayoung]

You csn lead a horse to water but not make him drink. Those interested educate themself. Others? Brain dead.

[@cambodianriverpig7613]

This means that the best athlete is the athlete with the best nervous system.

[@trismegistus3461]

Who thinks otherwise?

[@Alexandra.AI.]

Yip Man and Bruce Lee would agree.

[@marthahorton5350]

100% also factor their ability to manage the pressure and stress of performance. I am reading a memoir of a female runner and her description of the Olympics is enough ti put any athlete in a state of panic.

[@hubermanlab]

100% No question about it.

[@MrCarstennielsen]

@@hubermanlab more precise and reactive nervous system will create more precise movents and faster such, but isnt this the real meaning of mind muscleconnection? I mean, it s like bodybuilding is about building body, not mere muscles. Bodybuilders took patent on the word and screwed it up it seems. We are all building body as body continiously degrade if not stimulated.

[@mikem.s.1183]

Rhonda Patrick and Huberman are that kind of scientist, in health and exercise fields, that definitely help. Both are very much needed this day and age. 🙏

[@Edgbaron]

A true legend, a real meaning of education, a mix of vocations and passion that defines the professors as a humanity hero

[@jangundjabuun077]

Thank you Andrew. I’m learning to be the scientist of my body, thanks to your teaching I am now definitely interested in biology 🧬❤️🇦🇺

[@adityapandey1329]

I am a beginner and have just started weight training recently. With so much info around on the internet, this podcast really stood out to me and helped me center myself a lot. Thank you!😁

[@murielbenayoun7871]

I just finished listening to this episode ( listened in 3 cuts, but all of it 🎉) I just found my go-to channel that combines all I love : exercise and the science of it AND how it plus in an all around healthy physical and mental health! Thanks so much for all this precious content !

[@TheAIEpiphany]

Thanks a lot Andrew! I wish I had these while I was growing up, I'd be watching every single episode. Now I have a bit less time and have to focus but every now and then I watch your videos! Keep up the amazing work!

[@SniggediSnIx]

Since I‘ve followed your advices I feel more alive and I managed to be way more productive. I just wanted to thank you for the educational content. It is very much appreciated. Keep it coming!

[@alexgarcia6267]

I’m so thankful for this man. He helps me fall asleep so easily when I’m tired and gives me so much information when I’m awake. God bless you sir.

[@Walhamd]

Just came across your channel. Really enjoyed it and understand lot of the things you mentioned but perhaps not from scientific point if view. Now you have ballooned my understanding. 😂. Cheers Dr keep it coming

[@ba1186]

I'm glad I came across this channel! I love study backed intelligent scientific lectures!

[@dustinmartin4621]

You are such a well rounded and intelligent human being. You are such a good role model in so many different ways. Never stop doing what your doing. I can really tell you enjoy doing this

[@alfonshomac]

I love that you mentioned decreased cognitive capacity post workout. I've found that if I program a nice meal and a nap after my workout, my cognitive capacity comes back to me. Without the nap, I'm pretty useless. My mind becomes "slippery" to such degree, even my speech suffers.

[@RNGuide]

I see the same changes in me with/without nap! Even a 10-minute nap can bring significant differences. I see changes in my speech too. It seems the whole body gets energy and my mind gets much clearer after a nap.

[@iliveinsideyourhouse3943]

I do think that I suffer from unfuction cognitive, now I only workout on the afternoon, where it's mostly my free time and now I can focus on my daily task better during the day.

[@HK-sw3vi]

This is gold content. If you have spent years in the gym, it's worth spending 2 hrs and figure out what's going on under the hood

[@rizmark5522]

Am surprised peoples family's have not noticed they are missing

[@aaro7950]

Amazing that you do these videos🔥🔥

[@FallenSkater1940]

this is seriously incredible. its like attending a stanford lecture and having a personal trainer at the same time.

[@aurelcorstan5242]

"Come on, bro! A 2 hour long podcast ain't shit! Hang in there, bro! I know you have one more podcast in you!"

[@aurelcorstan5242]

But seriously. This stuff blows my mind. Who started telling us wrong info on Lactic Acid? I feel like I was told that in the early 90s when Arnie was gonna "Pump you up". I guess that is what happens when sports coaches teach the "classroom side" of High School Physical Education. Lol.

[@imrandhaliwal8082]

Increasing my sodium has given me a new lease on life. I’ve been plagued by low energy/brain fog for years I tried fad diets, perfecting my sleep, every supplement and nootropic known to man, all had modest to little benefit. Turns out I was sodium deficient the whole time, you said it’s not the most glamorous performance enhancer but it may be the most important and for me personally the most life changing. A cloud of depression and lethargy has been lifted off my shoulders. I’d occasionally feel good either around high carb (added salts) or days after rest days and I could never pin down why until recently.

[@jasondanielfair2193]

Also, really good explanation of the neural connection needed to build muscle. I am often asked how I add size so quickly and I reply in all honesty, “I tell my body to grow and it listens.” I think this is why going to the gym and taking long breaks between sets surfing instagram or talking does an extra disservice to us, because we break that connection with the muscle and trying to activate it intentionally, not just out of habit. Yoga or dance is something I think pairs well with high weightlifting goals, helps you get the breathing, focus, and deliberation needed to trust your body at new heights

[@ThaPooCollector]

Since starting watching your podacast I hadn’t stop recommending it to everyone from my parents to random strangers. Priceless and super informative. Greetings from Lithuania!

[@rorororo8310]

It’s such a subtle but in my opinion beautiful compliment to call us ’aficionados‘ for being interested in the high quality content Andrew provides. Much appreciated, brother!

[@gema_b.]

Since I discovered this podcast, I just love mondays! Thank you so much for all your efforts, Dr. Huberman!

[@sajidrehmatullah5754]

Dr. Huberman I can't think enough for providing such a valuable information free of cost. Every part of the video has such an eye opener valuable information backed by science! Absolute genius.Would love to have Layne Norton on your channel.

[@robertcronin6603]

Wow - why haven't I been watching more of these vids by Andrew? The topic of muscle growth, muscle development and nutrition as it relates is *such a vastly difficult* subject to learn about and to narrow down to exactly how it affects you at your given age, weight, size, etc...not only is there *too much information* out there but it's constantly changing! Knowing what's real and what's not can take alot of time and research but Andrew did a *phenomenal* job here of concising it down to 2 magnificent hours....great podcast!

[@Archlense]

Dr.Huberman is literally changing the world - this is life changing as I sometimes am not able to fully review all these research papers and determine what exactly is being discussed in relation to neuroscience.

[@damonhobbs7440]

Thank you I’m listening to this while going to the gym and I’ll listen to it again taking notes! I highly appreciate minds like yourself, those who are giving value and knowledge to whoever will seek it!

[@ChrisGR93_TxS]

its blowing my mind that all those things ive experienced exercising free weights ,bicycling, soccer, swimming and with weights the past 16 years as a passion that can't stop and it's heavily a part of my life and feels unnatural to akip, now come up as actual scientific meaning and words in my head. My biggest advice to you that want to change their body and their life quality is, don't change your life for your goals, bring it with you so it becomes one with you. If you force something, it's gonna eventually fade way from your comfort. Don't force it, connect it with your life.

[@asifalli7121]

Thank you for everything that you do. I feel blessed to be alive at a time where this information is accessible.

[@gabrielleanderson5404]

i just wanted to take a moment to express my gratitude to you for your work and making knowledge easily accessible and digestible. I thoroughly enjoy how you provide the mechanisms behind protocols. That is exactly how my mind allows me to understand and implement changes in my behaviors. I have an honors in science and a bachelors in education, but I stay home with my kids and homeschool them. I have been out of the practice of learning for the enjoyment pf learning. Your content has reignited my passion for learning and has inspired me to wake up early so i can have one selfish learning bout most days. so thank you!

[@donatotaglialatela854]

I was especially waiting for this topic. Thank you Dr Humberman

[@laleon410]

When Andrew is able to incorporate images into his podcast for visual learners, this podcast will soar to new heights.

[@tonymrz3130]

OMG, So true. Even animated graphics attached by some one could bring it to new heights.

[@Skyeweener]

This video has four million views on KZbin alone lol

[@laleon410]

@@Skyeweener imagine a billion views

[@jamesstephenbrown]

Imagine creating scientifically accurate animations for 2 hours of content... perhaps a job for ChatGPT 6.

[@mohammademaditaj9479]

That would be wonderful, but i,m sure dr huberman has not time for the graphical work , it would be grea if there was a way for volunteers to make them

[@scottfranson4215]

amazing episode, covered so many things I’ve always been inquisitive about, this is the most informative podcast I've ever listened to, Andrew you’re an absolute legend! We really appreciate it.

[@mickkali]

Thank you Andrew. Love your talks and I am very grateful for your time and teachings ! Your Mom must be soooo proud of you 😉❤️

[@noleenmazhandu8519]

l watched this episode a year ago, jus rewatched it,💙😢seriously what a time to be alive🙏🏼 Thank you

[@dimitrisirb809]

Best explanation ever. I was listening so many ppl for the last 10 years and it was never done in so structured simple and explicit manner in the same time. Bravo 🎉😊

[@DieByDieProductions]

I’ve been listening to your Podcasts for the last few days. I love the information you gave, and the way you present it. I even referenced you at your podcast on my daily vlog.Thank you for all the work you put in giving us this information. We really appreciate it.

[@sarahfeddema1893]

When Andrew says we're not going to get more technical than this and I'm like, get more technical. This podcast gives me all the nerdy science feels

[@jfelix5244]

Thank you, Dr. Huberman. Podcast suggestion: best practices for preventing muscle injury or for recovery. Thanks for considering!

[@ChlebRazowy]

Good one, not that much research is done on that specific topic

[@Chaosdude341]

Check out Dr. Mike Israetel! He's a PhD in sport science under Dr. Stone, one of the world's expert in sport science. He has a lot of information on injuries, prevention, and other things. In addition to that, check out the Barbell Medicine podcast. The fellas at BM are MDs with substantial clinical experience, and have a lot of great information. Dr. Quinn Henoch, from Juggernaut Training Systems (JTS), as well, is a fantastic resource. Let me know if you have any questions! :)

[@Chaosdude341]

@@ChlebRazowy please see my comment for references :) physical therapy has this stuff down really well, much moreso than the 'average' person expects. Happy learning, and happy training!

[@jfelix5244]

Thank you @@Chaosdude341 . This was helpful.

[@Chaosdude341]

@@jfelix5244 cheers 🥂

[@3spy_701]

The amount of useful knowledge and information on this piece of podcast is unreal! Shoutout from Monterrey, Mexico, this helps tons!

[@matthewlugo3883]

Wow I just found this channel I’m overly impressed with the immense, yet easy to understand knowledge! There are so many helpful videos gonna be binge watching these for the next week lol!

[@donny-2964]

This video just changed my whole outlook on my training. You’re a saint for putting this out there and helping all of us. Thank you.

[@yamalakino9748]

Thanks so much Andrew , you really have a gift for teaching and making complex science matters very digestible , understandable and interesting. I actually love when time to time you put a lil comment or opinion but in the most polite way like: “ I know serious people that are serious about training and improving that they can control their phones in the gym and outside of the gym” 😂you are funny as hell and you don’t even know it. I am very grateful for your contribution to the human race. Thank a lot for your dedication and generosity. God bless you and your loved ones.🙌🏽

[@chadwick8107]

This podcast has changed my life thank you sir for all you do for science and progress to healthier future.

[@miaouGR]

Regarding the latissimus dorsi muscle (at the 47:00 mark): it doesn’t move the elbow behind the body, it moves it towards the body. So if the elbow is omg front of the body, it will pull it back towards the body. If it is raised to the side, it will pull it down towards the body. If it is behind the body, it will pull it forward towards the body (until the elbow touches the side of the ribs). Really grateful for the excellent content. You are offering a great service to a great many people. Keep it up! 🙂

[@ayacabrera]

This is now one of my favorite episodes! It's so full of useful information. Thank you for all the work you and your team do for this podcast! 🖤

[@crossfunctionalfitness]

Starting Strength's Novice Linear Progression for the first 6 -18 months. Works better than anything else out there. Works every time it's tried correctly.

[@Rycedude]

Amazing! Your work is always unbiased, unopinionated, and informative. It's always about the science! You are the best!

[@koiulm84]

Loved the editorial point on the ability to control one’s phone behaviours - inside and outside the gym 😅

[@97Romania]

Some notes **In between set contractions/flexing:** - not good for performance on sets -> diminish the amount of weight you can move - but it will enhance muscle growth, mind-muscle connection, muscle isolation - leg extensions before squats will result in better isolation **Recovery between sets:** - 2 minutes for testosterone protocol - 2-6 for anything else **Testosterone protocol**: - 6 sets of 10 repetitions for each muscle group. Compound exercises also will do - 1 rep can last anything from 0.5 - 6 seconds. If you want explosiveness, you can consider doing them as fast as you can without relying on inertia - 120 secs rest time **Questions:** - how good are you at isolating a given muscle? - how many sets you want to do? - how often do you want to train? - therefore, how many sets can you do per training session? - are you aiming for performance - distributing the work across the nervous system and musculature? **Test recovery (cardio or resistance):** - if a muscle is fatigued, this does not mean that other muscles can be trained - Assess system recovery - the ability of your nervous system of distributing force: - grip strength in the morning-> grippers, floor scale - carbon dioxide tolerance - CO2 discard rate. Protocol: - after you wake up, stay off phone - inhale nose + exhale all the way through the mouth -> repeat 4 times - inhale all the way expanding the belly - start the timer - release the air through the mouth as slowly as you can - stop the timer after you can no longer exhale - If you discard rate - is less than 25-30 secs, you are not recovered - is between 30-60 secs, you are in green - is between 65-120, you have recovered your nervous system - Keep track of the rate - cold as a recovery tool - using cold within 4h of the workout will reduce inflammation, but will probably hinder your muscle growth - short circuits resistance training results **Reducing inflammation, calming down after training:** - revery app - non-sleep deep-rest - suficient omega3, 1000mg EPA per day - vitamin D3 - Magnesium malate **You want inflammation during training!!!** **Muscle fibers:** - high twitch -> strength - slow twitch -> endurance **Proper nerve-muscle connection/firing and improve hypertrophy :** - salt🧂 - creatine - 5g per day for someone who is 180 pounds / 81kg - 3-5g if you are lighter - beta alanin - Nutrition - 700mg lucene? (amino acid) but from whole foods (not supplements) - geared towards strength - you don't need to eat frequently - 2-3 meals a day should be good **Make a training routine - same time of the day and stay consistent** **Further reading:** - **Dr Andy Galpin** [**www.andygalpin.com**](www.andygalpin.com) - **Brad Schoenfelds**

[@ashwinigovind1433]

Thank you so much for this

[@AndersonWave17]

6 sets just for one muscle group (that’s at least 18 sets just for arms) seems like a lot. And 2 minutes of waiting is gonna make that take forever. I read 30-60 seconds is good for hypertrophy

[@PxLM11]

My respects gentleman.

[@MyGirlKray1]

Yes

[@wellnesspathforme6236]

@@AndersonWave17 Do what works for you. The genetic/epigenetic variation is *huge,* so the impact of delay between sets will be big. If it works for you, it is good. Look up The Root Cause Protocol to learn how to optimize mitocho drill energy production. Mg-ATP is the true energy molecule in the cell -- you need magnesium. You also need bio-copper to deliver copper to cytochrome c oxidase so oxygen can be split to create water and ADP, the latter then flows to eventually create Mg-ATP. Mg-ATP production is key to both muscle production and organ function, IOW, your health and wellness depends your mitochondria's ability to produce Mg-ATP.