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June 19, 2024 • 1hr 55min
Why Muscle Matters & How to Build It
Perform with Dr. Andy Galpin
Dr. Andy Galpin, professor of kinesiology and expert in human performance, discusses the critical importance of skeletal muscle for overall health, longevity, and performance. He explains that skeletal muscle is not just for aesthetics or sports, but is a key organ system that regulates many physiological processes. The episode covers the structure and function of skeletal muscle, how to assess muscle quantity and quality, and evidence-based protocols to improve muscle health across the lifespan.
Why Muscle Matters & How to Build It
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Key Takeaways
- Skeletal muscle is the most important organ system in the body for overall health, performance, and longevity. It regulates metabolism, blood glucose, inflammation, cognitive function, and more.
- Muscle quantity (total muscle mass) and muscle quality (functionality, speed, power, strength) are both critical for optimal health and performance. Quantity can be measured via FFMI (Fat-Free Mass Index), while quality is assessed through movement screens and performance tests.
- Fast-twitch muscle fibers are more responsive to exercise but decline faster with age compared to slow-twitch fibers. Preserving fast-twitch fibers through resistance training becomes increasingly important as we get older.
- Muscle strength is a stronger predictor of longevity and health than muscle mass alone. Continuing to increase strength throughout life provides ongoing health benefits with no apparent upper limit.
- The "Three Is" framework for muscle health:
- Investigate: Assess current muscle quantity and quality
- Interpret: Compare results to norms and goals
- Intervene: Implement targeted protocols to improve
- Key interventions to improve muscle quality:
- Train through full ranges of motion
- Be intentional about movement quality
- Balance movement planes and posture
- Use the "3-5 Rule" for strength/power training
Introduction
Dr. Andy Galpin, professor of kinesiology and expert in human performance, discusses the critical importance of skeletal muscle for overall health, longevity, and performance. He explains that skeletal muscle is not just for aesthetics or sports, but is a key organ system that regulates many physiological processes. The episode covers the structure and function of skeletal muscle, how to assess muscle quantity and quality, and evidence-based protocols to improve muscle health across the lifespan.
Topics Discussed
Importance of Skeletal Muscle (0:00)
- Skeletal muscle is the largest organ system in the body
- Regulates metabolism, blood glucose, inflammation, cognitive function
- Critical for both health/longevity and athletic performance
- Both muscle quantity (mass) and quality (function) are important
Muscle Structure and Function (15:46)
- Humans have 600-700 individual muscles
- Each muscle contains 100,000-300,000 muscle fibers
- Muscle fibers are some of the largest cells in the body
- Muscles are multinucleated, allowing for adaptability
- Three main fiber types: slow-twitch (Type I), fast-twitch (Type IIa and IIx)
Muscle Fiber Types and Adaptability (26:27)
- Fast-twitch fibers are more responsive to exercise stimuli
- Slow-twitch fibers are more fatigue resistant
- Fiber type proportions vary between muscles and individuals
- Fiber types can change in response to training and lifestyle factors
- Fast-twitch fibers decline faster with age if not stimulated
Assessing Muscle Quantity (50:56)
Investigate:
- Gold standard: MRI or ultrasound imaging
- More accessible: DEXA scan for fat-free mass
- At-home option: Bioelectrical impedance scales
Interpret:
- Fat-Free Mass Index (FFMI) is a key metric
- Men should aim for FFMI > 20, women > 16.5
- Elite natural athletes may reach FFMI of 25+
- Asymmetry > 10% between sides may indicate issues
Improving Muscle Quantity (1:09:28)
Intervene:
- Resistance training is the primary stimulus for growth
- Protein intake of 1.6-2.2 g/kg bodyweight daily
- Focus on compound exercises for major muscle groups
- Aim for 15-20 working sets per muscle group per week
- Train each muscle group 2-3 times per week (72-hour rule)
Assessing Muscle Quality (1:17:51)
Investigate:
- Movement screens to assess function across joints
- Four key principles: Range of motion, symmetry, stability, awareness
- Performance tests for speed, power, and strength
Interpret:
- Speed: 100m sprint times (world records and age-graded)
- Power: Vertical jump or broad jump tests
- Strength: Powerlifting totals, bench press, squat, deadlift
- Grip strength as an overall health indicator
Improving Muscle Quality (1:46:44)
Intervene:
- Train through full ranges of motion
- Be intentional about movement quality and technique
- Balance movement planes and posture
- Use the "3-5 Rule" for strength/power training:
- 3-5 exercises
- 3-5 reps per set
- 3-5 sets
- 3-5 minutes rest between sets
- 3-5 times per week
Conclusion
Dr. Galpin emphasizes that skeletal muscle is the most important organ system in the body, playing a crucial role in overall health, longevity, and performance. Both muscle quantity and quality are essential, with strength being an even stronger predictor of health outcomes than muscle mass alone. The episode provides a comprehensive framework for assessing and improving muscle health using the "Three Is" approach: Investigate, Interpret, and Intervene.
Key takeaways include the importance of preserving fast-twitch muscle fibers through resistance training as we age, the need to train through full ranges of motion, and the benefits of continuing to increase strength throughout life. By implementing the strategies discussed, individuals can optimize their muscle health for better overall wellness, increased longevity, and improved physical performance.
