In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Dr. Andy Galpin, Strength & Endurance Training

Sponsors: AG1, LMNT

Adaptations of Exercise, Progressive Overload

Modifiable Variables, One-Rep Max, Muscle Soreness

Modifiable Variables of Strength Training, Supersets

How to Select Training Frequency: Strength vs. Hypertrophy

Hypertrophy Training, Repetition Ranges, Blood Flow Restriction

Tools: Protocols for Strength Training, the 3 by 5 Concept

Mind-Muscle Connection

Mental Awareness

Breathing Tools for Resistance Training & Post-Training

Endurance Training & Combining with Strength

Tools: Protocols for Endurance Training

Muscular Endurance, Fast vs. Slow Twitch Muscle

Hydration & the Galpin Equation, Sodium, Fasting

Cold Exposure & Training

Heat Exposure & Training

Recovery

Tool: Sodium Bicarbonate

Tool: Creatine Monohydrate

Absolute Rest