Huberman Lab: Optimal Protocols to Build Strength & Grow Muscles

In episode 2 of my 6-part guest series on The Huberman Lab Podcast, I cover the protocols and underlying mechanisms for building strength, muscle size, speed, and power. We get into reps, sets, rest periods, warm-ups, exercise cadence, breathing, training frequency, overcoming plateaus, and nutrition. There's a lot to dig into here.

Timestamps:

00:00:00 Benefits of Strength & Hypertrophy Training, Aging
00:10:52 Strength & Hypertrophy Training, Aesthetics
00:14:02 Momentous, Eight Sleep, Levels
00:17:48 Strength vs. Hypertrophy Training: Adaptations
00:22:42 Ligaments, Tendons & Resistance Training
00:28:05 Bone Strength & Resistance Training, Age, Women
00:32:38 Strength Training & Major Adaptations
00:41:32 AG1 (Athletic Greens)
00:42:25 Hypertrophy Training & Major Adaptations; Protein Synthesis
00:45:56 Endurance vs. Strength Training & Cell Signaling, Protein Synthesis
00:52:26 Muscle Hypertrophy, Sarcoplasmic Hypertrophy
00:56:37 Muscle Physiology & Plasticity, Muscle “Memory”
01:04:00 Non-Negotiables & Modifiable Variables of Exercise Training
01:11:51 InsideTracker
01:12:53 Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning
01:22:02 Warming Up & Training, Dynamic Movements
01:30:55 Strength vs. Hypertrophy Repetition Cadence, Triphasic Training
01:44:03 Tool: Breathing & Training, Valsalva Technique
01:53:22 Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart
02:02:35 Training to Failure, Exercise Selection & Recovery, Standardization
02:13:45 Tool: Power vs. Strength Training & Modifiable Variables; Supersets
02:24:22 Sets & Rest Periods; Stretching
02:28:48 Tools: Power Training & Modifiable Variables; Examples
02:30:16 Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets
02:40:44 Power & Strength Training Protocols
02:43:37 Intention, Focus & Exercise
02:47:29 Hypertrophy Training Program, Muscle Growth & Signaling
02:55:12 Tools: Hypertrophy Training & Modifiable Variables; Examples
03:03:02 Balanced Muscle Development & Hypertrophy
03:09:04 Tools: Hypertrophy Training & Modifiable Variables; Splits
03:23:08 “Non-Responders” & Exercise Plateaus, Volume
03:27:06 Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”
03:37:39 Frequency & Workout Duration, Splits
03:44:52 Training Frequency, Infrequent Training, Intermediate Repetition Ranges
03:55:22 Hypertrophy, Muscle Damage & Recovery
04:01:15 Combining Cardiovascular & Hypertrophy Training, Interference Effect
04:06:22 Hypertrophy Training Protocols
04:12:06 Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy
04:14:42 Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid
04:21:09 Deliberate Cold Exposure & Hypertrophy vs. Strength
04:26:41 Nutrition, Timing & Strength/Hypertrophy; Creatine
04:38:04 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter