Science of Muscle Growth, Increasing Strength & Muscular Recovery

This is the positive side of YouTube which dominates. A full fledged Stanford professor is educating us 2 hours at a time for free, absolute legend.

The amount of info here is insane. The fact this is free is astounding.

Please don’t stop being educational! I’m sure some of your audience is pressuring you to just “get to the point” I hear you saying things like “I’ll get to the protocols soon” etc… but I love knowing the “why” and you break it down incredibly well. I’d rather have too much info and tune some out or skip some if I feel I need to. Thank you!

The amount of valuable information this man is giving the world for free is astonishing. You can tell he is living in his purpose. To spread critical information for improving physical/mental health across humanity. Andrew Huberman, you are truly making the world a better place and empowering people all over to want to become healthier in all facets. God bless you sir!

I love these podcasts! This is how the internet should be used -- education and greater well-being.

Blown away...been training over 20 years and this is the most intelligent and evidence based muscle scientist I have ever heard. Thank you!

Incredible how much information you pack into a single episode, and minimal to zero repetition. Much appreciated, can't imagine how long it takes to gather and prepare

This guy is a neuroscientist, but he is excellent as a speaker who clarifies, simplifies and communicates core principles of sports science. Even though this topic is especially complex and demanding to grasp, he does a great job. The technical jargon is kept to a bare minimum, which allows even the most ignorant among us, including myself, to get started. This man is performing a service to mankind. He is a beacon of bright light, an agent of illumination and remover of the misty clouds of obscurity and nefarious as well as deceptive half-knowledge. Thank you kind sir.

Some notes

*In between set contractions/flexing:*

- not good for performance on sets -> diminish the amount of weight you can move
- but it will enhance muscle growth, mind-muscle connection, muscle isolation
- leg extensions before squats will result in better isolation

*Recovery between sets:*

- 2 minutes for testosterone protocol
- 2-6 for anything else

**Testosterone protocol**: 

- 6 sets of 10 repetitions for each muscle group. Compound exercises also will do
- 1 rep can last anything from 0.5 - 6 seconds. If you want explosiveness, you can consider doing them as fast as you can without relying on inertia
- 120 secs rest time 

*Questions:*

- how good are you at isolating a given muscle?
- how many sets you want to do?
- how often do you want to train? 

- therefore, how many sets can you do per training session?

- are you aiming for performance - distributing the work across the nervous system and musculature?

*Test recovery (cardio or resistance):*

- if a muscle is fatigued, this does not mean that other muscles can be trained
- Assess system recovery - the ability of your nervous system of distributing force:

- grip strength in the morning-> grippers, floor scale
- carbon dioxide tolerance - CO2 discard rate. Protocol:

- after you wake up, stay off phone
- inhale nose + exhale all the way through the mouth -> repeat 4 times
- inhale all the way expanding the belly
- start the timer
- release the air through the mouth as slowly as you can 
- stop the timer after you can no longer exhale 
- If you discard rate 

- is less than 25-30 secs, you are not recovered
- is between 30-60 secs, you are in green
- is between 65-120, you have recovered your nervous system

- Keep track of the rate

- cold as a recovery tool

- using cold within 4h of the workout will reduce inflammation, but will probably hinder your muscle growth
- short circuits resistance training results

*Reducing inflammation, calming down after training:*

- revery app
- non-sleep deep-rest
- suficient omega3, 1000mg EPA per day
- vitamin D3
- Magnesium malate

*You want inflammation during training!!!*

*Muscle fibers:*

- high twitch -> strength
- slow twitch -> endurance 

*Proper nerve-muscle connection/firing and improve hypertrophy :*

- salt🧂
- creatine

- 5g per day for someone who is 180 pounds / 81kg 
- 3-5g if you are lighter

- beta alanin
- Nutrition

- 700mg lucene? (amino acid) but from whole foods (not supplements)

- geared towards strength 

- you don't need to eat frequently - 2-3 meals a day should be good

*Make a training routine - same time of the day and stay consistent*

*Further reading:*

- *Dr Andy Galpin* [**http://www.andygalpin.com**](http://www.andygalpin.com)
- *Brad Schoenfelds*

Been training for over 10 years and I am a certified trainer. The amount of information in this two hours podcast is extremely valuable for anyone regardless of experience. Very grateful it is free cos I wish I had watched a video like this when I was a newbie!!!

Hey man. I’ve been listening to you while working out. This is probably the strongest and smartest I’ve felt in the past year. Thanks for this.

Mr Huberman what an absolute gift you are to humanity -the amount of time and knowledge for free is astounding.I am not joking when I say you should be nominated for a major prize, you are changing ordinary people lives big thank you from the UK

I love how he always corrects himself if he slightly misspeaks. Shows it really matters how clear u come across

This is the only time I’ve been the first person to arrive at a lecture in my life

This man gives me faith. The way he tries to bring light to all sorts of topics is amazing. I wish him enough energy to keep on educating people like me who don’t have access to this kind of information.

Dr. Huberman, I am from India. I am Nutrition Science Practitioner. Your videos are helping us a lot. Thanks is a very small word for what you are doing for this world. I am very much grateful for your knowledge and experience. Tons of blessings.

We need to get this guy up to 1 million subscribers by year end....who's with us? Let's do it!

I’m a nurse and enjoy my time at the gym when I’m off work. It’s my mental therapy! Sir, you’ve educated me more on muscle anatomy than anything I learned in nursing school! Thank you for making and sharing this video. I enjoy watching your channel. Keep teaching! Thank you for all you do :-)

There's no wonder these videos have millions of views. Andrew is one of the best ergogenic truth seekers on the web and he's super balanced: He talks with the right speed, the right intensity, solid, collected, objective, super knowledgable, yet not boring, slow or full of fluff , irrelevant information. It's 2 hours, but 2 hours of relevance. Sometimes there's repetition, but that's often to accentuate important points and/or to summarize. This is just super profession content. Together with armwrestling, of all things, Andrew was my big discovery since corona. Keep up the awesome work!

The fact we get this knowledge for free without a class room is a blessing. Thank you for this MR Huberman 💪💪💪