Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance

About this video

Dr. Andy Galpin, a professor of kinesiology at California State University, Fullerton, gives what Huberman calls a masterclass in building endurance, strength and hypertrophy, plus flexibility, hydration, nutrition and supplementation. Huberman praises Dr. Galpin for linking specific sets, repetitions and training choices to mechanisms in the nervous system, muscle fibres and individual cells. A memorable section covers down-regulation after hard effort. Dr. Galpin argues people need an internal signal that they are safe in order to throttle down, suggesting as little as three minutes, even in the shower, and ideally brief resets more often. Huberman says the practice made an outsized positive difference to his training and work, and Dr. Galpin recommends even one minute after an important interaction or a focused work sprint. They then turn to endurance, its four types, and variables for sustained activity.

Key takeaways

• Dr. Galpin recommends deliberate down-regulation after hard effort to signal safety and recover.
• Dr. Galpin says as little as three minutes, or even one minute, of down-regulation can pay large dividends.
• Huberman describes down-regulation improving his ability to work after hard training.
• Dr. Galpin links training recommendations to mechanisms in nerves, muscle fibres and cells.
• Dr. Galpin distinguishes multiple types of endurance and how to train each.

Episode details: published March 28, 2022 · 10.4M views · 3:31:28 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

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