In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanEight Sleep: https://eightsleep.com/hubermanLevels: https://levels.link/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps

Benefits of Strength & Hypertrophy Training, Aging

Strength & Hypertrophy Training, Aesthetics

Sponsors: Eight Sleep, Levels

Strength vs. Hypertrophy Training: Adaptations

Ligaments, Tendons & Resistance Training

Bone Strength & Resistance Training, Age, Women

Strength Training & Major Adaptations

Sponsor: AG1

Hypertrophy Training & Major Adaptations; Protein Synthesis

Endurance vs. Strength Training & Cell Signaling, Protein Synthesis

Muscle Hypertrophy, Sarcoplasmic Hypertrophy

Muscle Physiology & Plasticity, Muscle “Memory”

Non-Negotiables & Modifiable Variables of Exercise Training

Sponsor: InsideTracker

Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning

Warming Up & Training, Dynamic Movements

Strength vs. Hypertrophy Repetition Cadence, Triphasic Training

Tool: Breathing & Training, Valsalva Technique

Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart

Training to Failure, Exercise Selection & Recovery, Standardization

Tool: Power vs. Strength Training & Modifiable Variables; Supersets

Sets & Rest Periods; Stretching

Tools: Power Training & Modifiable Variables; Examples

Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets

Power & Strength Training Protocols

Intention, Focus & Exercise

Hypertrophy Training Program, Muscle Growth & Signaling

Tools: Hypertrophy Training & Modifiable Variables; Examples

Balanced Muscle Development & Hypertrophy

Tools: Hypertrophy Training & Modifiable Variables; Splits

“Non-Responders” & Exercise Plateaus, Volume

Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”

Frequency & Workout Duration, Splits

Training Frequency, Infrequent Training, Intermediate Repetition Ranges

Hypertrophy, Muscle Damage & Recovery

Combining Cardiovascular & Hypertrophy Training, Interference Effect

Hypertrophy Training Protocols

Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy

Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid

Deliberate Cold Exposure & Hypertrophy vs. Strength

Nutrition, Timing & Strength/Hypertrophy; Creatine