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March 28, 2022 • 3hr 27min
Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
Huberman Lab
In this episode, Dr. Andrew Huberman interviews Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton and expert in exercise physiology. They discuss fundamental principles of strength, hypertrophy, and endurance training, along with practical protocols to optimize training and recovery. The conversation covers a wide range of topics including exercise selection, training variables, recovery strategies, hydration, cold/heat exposure, and effective supplements.
Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
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Key Takeaways
- Progressive overload is essential for continued adaptation and improvement in any type of training
- There are 9 main adaptations from exercise: skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic power, VO2 max, and long duration endurance
- For strength training:
- Use 85%+ of 1 rep max
- Do 5 reps or less per set
- Rest 2-4 minutes between sets
- Can train the same muscles 2-3 times per week
- For hypertrophy training:
- Use 5-30 reps per set
- Take sets close to muscular failure
- Allow 48-72 hours between training the same muscle group
- Mind-muscle connection and focusing on contracting the target muscles can enhance hypertrophy
- For endurance training, do:
- 150-180 minutes of zone 2 cardio per week
- One session per week of high intensity intervals to max heart rate
- One session of sustained hard effort for 4-12 minutes
- Hydration guideline: Drink half your bodyweight in ounces of water per day
- Cold exposure is best done away from strength/hypertrophy training, ideally on rest days or 4+ hours after training
- Heat exposure like sauna use may enhance hypertrophy when done after strength training
- Sodium bicarbonate supplementation 45 minutes pre-workout can delay fatigue in high intensity exercise
- Creatine monohydrate is one of the most effective and well-researched supplements for performance and health
Introduction
In this episode, Dr. Andrew Huberman interviews Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton and expert in exercise physiology. They discuss fundamental principles of strength, hypertrophy, and endurance training, along with practical protocols to optimize training and recovery. The conversation covers a wide range of topics including exercise selection, training variables, recovery strategies, hydration, cold/heat exposure, and effective supplements.
Topics Discussed
Adaptations from Exercise and Progressive Overload (8:20)
Dr. Galpin outlines the 9 main adaptations that can occur from exercise:
- Skill
- Speed
- Power
- Strength
- Hypertrophy
- Muscular endurance
- Anaerobic power
- VO2 max
- Long duration endurance
He emphasizes that progressive overload is essential for continued adaptation in any of these areas. This means progressively increasing the stress placed on the body over time, whether through increased weight, volume, frequency, or complexity of exercises.
Modifiable Variables and One-Rep Max (14:40)
Dr. Galpin explains the key modifiable variables in exercise programming:
- Exercise choice
- Intensity (% of 1 rep max)
- Volume (sets x reps)
- Rest intervals
- Progression scheme
- Frequency
He notes that for most people, it's not necessary to test an actual one-rep max. Using conversion charts or estimating based on rep maximums is safer and sufficient for programming purposes.
Strength Training Variables (27:30)
For strength training, Dr. Galpin recommends:
- Using 85%+ of 1 rep max
- Doing 5 reps or less per set
- Resting 2-4 minutes between sets
- Training the same muscles 2-3 times per week
He explains that "the primary driver of strength is intensity", which is why heavy weights and low reps are used. Supersets can be incorporated to save time, though this may slightly reduce strength gains.
Hypertrophy Training (58:45)
For hypertrophy (muscle growth) training, Dr. Galpin advises:
- Using 5-30 reps per set
- Taking sets close to muscular failure
- Allowing 48-72 hours between training the same muscle group
He notes that "the total driver of hypertrophy is volume", assuming sets are taken close to failure. A variety of rep ranges can be effective for hypertrophy.
Mind-Muscle Connection (1:10:48)
Dr. Galpin discusses recent research showing that focusing on contracting the target muscles during exercise (mind-muscle connection) may enhance hypertrophy, even when using the same weights/reps. He recommends trying to feel the working muscles contract during hypertrophy-focused training.
Endurance Training Protocols (1:51:20)
For well-rounded endurance development, Dr. Galpin recommends:
- 150-180 minutes per week of zone 2 cardio (conversational pace)
- One session per week of high intensity intervals to max heart rate
- One session per week of sustained hard effort for 4-12 minutes
He emphasizes that the high intensity work is crucial for maximizing cardiovascular adaptations, stating "If you're never getting to that high [intensity], you're never going to get the full cardiovascular adaptation."
Hydration and the Galpin Equation (2:16:35)
Dr. Galpin provides a simple hydration guideline: Drink half your bodyweight in ounces of water per day. For example, a 200 lb person should aim for 100 oz of water daily.
He also shares the "Galpin Equation" for fluid intake during exercise:
- Take your bodyweight in pounds and divide by 30
- This gives you the number of ounces to drink every 15-20 minutes during exercise
Cold Exposure and Training (2:35:57)
Dr. Galpin advises against doing cold water immersion immediately after strength or hypertrophy training, as it may blunt adaptations. He recommends:
- Doing cold exposure on rest days
- Waiting at least 4 hours after training if cold exposure must be done on training days
- Cold showers likely have minimal impact on training adaptations
Heat Exposure and Training (2:43:15)
In contrast to cold exposure, heat exposure like sauna use may actually enhance hypertrophy when done after strength training. Dr. Galpin notes some studies have shown augmented muscle growth with post-workout heat exposure, though more research is needed to confirm optimal protocols.
Sodium Bicarbonate as an Ergogenic Aid (3:04:02)
Dr. Galpin discusses using sodium bicarbonate (baking soda) as an ergogenic aid:
- Can delay fatigue in high intensity exercise by buffering acid buildup
- Take ~45 minutes before exercise
- Start with 1/2 teaspoon in water and increase as tolerated
- May cause GI distress in some people
Creatine Monohydrate (3:17:26)
Dr. Galpin calls creatine monohydrate the "Michael Jordan of all supplementation" due to its:
- Strong safety profile
- Low cost
- Significant magnitude of effect
- Benefits across multiple domains of health and performance
He notes creatine's effects go far beyond just muscle, with research showing potential benefits for brain health and other clinical applications.
Conclusion
This wide-ranging conversation between Dr. Huberman and Dr. Galpin provides a wealth of evidence-based information on optimizing strength, hypertrophy, and endurance training. Key takeaways include the importance of progressive overload, specific protocols for different training goals, and practical tips on recovery, hydration, and supplementation. Dr. Galpin's ability to distill complex exercise science into actionable protocols makes this episode a valuable resource for anyone looking to improve their training and overall fitness.
