In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline.
I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging.
Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance.
This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels.
Read the episode show notes: https://go.hubermanlab.com/sPY0glv Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes.
Watch or listen to the full-length episode: https://youtu.be/XLr2RKoD-oY More Huberman Lab Essentials: https://go.hubermanlab.com/essentials *Timestamps* 00:00:00 Huberman Lab Essentials; Muscle 00:02:02 Muscle & Nervous System 00:03:24 Strength & Aging, Henneman's Size Principle, Use Heavy Weights?
00:07:30 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy) 00:09:31 Tool: Resistance Training Protocol, Increase Muscle Strength 00:13:16 Tool: Advanced Resistance Training & Volume; Speed, Rest 00:16:17 Testing for Recovery, Heart Rate Variability, Grip Strength 00:19:54 Testing for Recovery, Carbon Dioxide Tolerance 00:22:51 Ice Bath Timing; NSAIDs & Exercise 00:24:06 Salt & Electrolytes; Creatine; Leucine #HubermanLab #Science #MuscleGrowth #Strength Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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