Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. And now, for my discussion with doctor Andy Galpin. Welcome doctor, professor Andy Galpin. There are only a handful, meaning about three or four people who I trust enough in the exercise physiology space, that when they speak, I not only listen, but I modify my protocols. And you are among those three or four people. I would love to have you share with us what you think most everybody or even everybody should know about principles of strength training and principles of, let's call it hypertrophy power and the other sort of categories of training. There's about nine different adaptations you can get from exercise. First one to think about is what we'll just call skill. So this is improving anything from say a golf swing, to a squatting technique, to running. And this is just simply moving mechanically how you want your body to move. From there, we're going to get into speed. So this is moving as fast as possible. The next one is power. And power is a function of speed, but it's also a function of the next one, which is strength. So if you actually multiply strength by speed, you get power. So there's carryover. So like a lot of things that you would do for the development of strength and power, they are somewhat similar, but then there's differences. Once you get past strength, then the next one kind of down the list is hypertrophy. This is muscle size, right? Growing muscle mass is one way to think about it. After hypertrophy, you get into these categories of the next one is, these are all globally endurance based issues, and the very first one is called muscular endurance. So this is your ability to do how many pushups can you do in one minute, you know, things like that. Past muscular endurance, you're now into more of an energetic or even cardiovascular fatigue. So you've left the local muscle, and you're now into the entire physiological system and its ability to produce and sustain work. Think about this as, I call this anaerobic power, right? So this is your ability to produce a lot of work for say thirty seconds to maybe one minute, kind of two minutes like that. The next one down then is more closely aligned to what we'll call your VO2 max. So this is your ability to kind of do the same thing, but more of a time domain of say three to twelve minutes. So this is going to be a maximum heart rate, but it's going to be well past just max heart rate. Then after that, we have what I call long duration endurance. So this is your ability to sustain work. The …