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"url": "https://dexa.ai/huberman/episodes/doc... | Andrew Huberman: And that leads me to a question that is based on findings that I've heard discussed on social media, which means very little, if anything, unless it's in the context of people who really know exercise science. And you're one such person. And that's this idea that because resistance training can evoke a... |
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"url": "https://dexa.ai/huberman/e... | Andrew Huberman: So as you point out before and I can only assume you're referring to me, hypertrophy training is idiot proof, meaning there's a lot of leeway in the variables but not so much leeway that people can do anything. It's bounded by these general principles. So, with your permission, I'm going to do a brief ... |
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"url": "https://dexa.ai/huberman/episode... | Andy Galpin: Sure. So we have a lot less information on the potential interference or not of high intensity stuff. The stuff we do have suggested it may actually aid in hypertrophy. And that's because if you think about it, one of the potential paths to activation Andy muscle growth is this metabolic disturbance. You'r... |
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"url": "https://dexa.ai/huberman/episodes... | Andrew Huberman: How do other forms of exercise combine with hypertrophy training? For instance, can I do cardiovascular training for two or three days per week, provided that cardiovascular training is of low enough intensity and not disrupt hypertrophy progression. And can I do that cardiovascular exercise before or ... |
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"url": "https://dexa.ai/huberman/epis... | Andy Galpin: You could also look at things like Hrv heart rate variability, which is a very classic marker and much more sensitive to changes with training than something like a resting heart rate, which is one thing you can actually do that's totally cost free. Just look at your changes. And any elevation resting hear... |
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"url": "https://dexa.ai/huberman/episod... | Andy Galpin: It's going to be associated with things like Rabdo, which is you're going to see your urine is purple, it's extremely dark because you've got so much muscle breakdown, that happens. And kidneys can have a problem and you put a bunch of stuff in there. So we use those biomarkers. We'll. Actually also look a... |
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"url": "https://dexa.ai/huberman/episodes/doc_20... | Andrew Huberman: So you told us a lot about volume and frequency and how that relates to protein synthesis and recovery to evoke the hypertrophy adaptation response. How should people think about systemic damage? Andy recovery? Because obviously the nervous system and the way it interacts with the neuromuscular system ... |
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"url": "https://dexa.ai/huberman/episodes... | Andy Galpin: Are these numbers you just absolutely don't do in strength training, right? Just like sets of 123456, got 810, twelve, like do not program a set of 30.
Andrew Huberman: Now, when I'm trained sets of seven.
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"url": "https://dexa.ai/huberman/episodes... | Andy Galpin: Practically, it's challenging for people to hit sufficient volume without just being so demoralized afterwards because they're in so much pain, they can't get out of their car because their legs are so trash, they can't sit on the toilet and get back up without crying for pain.
Andrew Huberman: That is no... |
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"url": "https://dexa.ai/huberman/episodes/doc... | Andrew Huberman: Do as I say, not as I do. The famous words of every research professor.
Andy Galpin: Yeah. I think 48 hours is a reasonable time to wait. Can't think of any advantage of going sooner than that. There's really not a tremendous amount of advantage of waiting much longer than that. Certainly 72 hours is ... |
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"url": "https://dexa.ai/huberman/episodes/d... | Andy Galpin: Yeah, I can't wait to break all that stuff down. We got a very long discussion for all those things.
Andrew Huberman: We will get into it in all its practical realities and actionables before long. What about rest between sets?
Andy Galpin: Great. This is the interplay now. So one actually thing we said ... |
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Andy Galpin: Yeah. If I were to flag one of them, I would say 15 to 20 is the sets that you want to get working. Now, it gets complicated when you ask, well, how many reps per se... |
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"url": "https://dexa.ai... | Andrew Huberman: If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel. That's a terrific zero cost way to support us. In addition, please subscribe to the podcast on Spotify and Apple, and on both Spotify and Apple. You can leave us up to a five star review. If you have question... |
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"url": "https://dexa.ai/huberman/episode... | Andrew Huberman: One thing I wanted to ask about is prioritizing specific body parts and therefore specific exercises. And here, I'm not necessarily referring to trying to bring up a so called weak body part, an area that tends to be either genetically deficient, because in some cases I learned, for instance, having se... |
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"url": "https://dexa.ai/huberman/episodes/... | Andy Galpin: All those strategies are effective personal preference. As long as the total amount of volume on the working muscle is equated throughout the week, which we'll get to those numbers in a second, then you're going to be in the exact same spot, no problem. I would actually generally encourage people to choose... |
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"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=... | Andrew Huberman: Thank you for joining me for today's discussion. All about tools to improve your fitness. If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel. That's a terrific zero cost way to support us. In addition, please subscribe to the podcast on Spotify and Apple and o... |
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Andrew Huberman: With your permission, I'm going to read back my summary list of training for power and training for strength according to your description, and you can tell me where I'm right and where I'm wrong. I'm going to pick three to five exercise science. These should be compound... |
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"url": "https://dexa.ai/huberman/episodes... | Andrew Huberman: What are some good exercises for targeting the rear deltoids? Andy neck safely that people can perform for stabilization and for hypertrophy?
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"url": "https://dexa.ai/huberman/episodes/do... | Andrew Huberman: The next supplementation based tool for enhancing your fitness is rodiola Rosa. Now, this very esoteric sounding supplement is one that I learned about both from Dr. Lane Norton when he was a guest on this podcast, expert in nutrition and frankly, training as it relates to resistance training, and from... |
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"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionS... | Andrew Huberman: In round one, you are going to take two minutes. So you'll need to set a timer for two minutes and you're going to go the maximum distance that you can in that two minutes. So run the maximum distance that you can for two minutes or cycle the maximum distance that you can for two minutes or verse a cli... |
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"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid... | Andrew Huberman: I'd like to take a quick break and acknowledge one of our sponsors, athletic greens. Athletic greens, now called AG one, is a vitamin mineral probiotic drink that covers all of your foundational nutritional needs. I've been taking athletic greens since 2012, so I'm delighted that they're sponsoring the... |
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"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=se... | Andrew Huberman: The next tools to improve your fitness are psychological tools, and they're really geared toward enhancing your focus during your workout and separating or segmenting your workouts from the other parts of your day. Now, of course, workouts are naturally segmented from the other parts of your day, unles... |
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"url": "https://dexa.ai/huberman/episodes/doc_55... | Andrew Huberman: I'd like to take a quick break and acknowledge our sponsor, Inside Tracker. Inside Tracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you meet your health goals. I'm a big believer in getting regular blood work done f... |
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"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=... | Andrew Huberman: Let's talk about tools to improve your fitness. Before we do that, however, I just want to briefly remind everybody what constitutes a core or a foundational fitness program. Now, what I'm about to describe is not for the athlete that's trying to just improve one aspect of fitness or sports performance... |
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"url": "https://dexa.ai/huberman/episodes/doc_... | Andrew Huberman: The next tool I'm about to describe relates to your cardiovascular training and it's a tool that can greatly improve your cardiovascular fitness with a limited amount of time commitment. But that is not to say it is easy. What I'm referring to is the so called sugar cane. If you listen to the series wi... |
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"url": "https://dexa.ai/huberman/episodes/doc_5521?sect... | Andrew Huberman: What he said was, look, if you want to schedule zone two cardio and head out for a long Sunday jog or hike, terrific. If you want to schedule zone two cardio as two or more sessions on the treadmill or on the bike, great. But that he doesn't actually think of zone two cardio as exercise at all. And to ... |
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"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=... | Andrew Huberman: To the point where focus during sets becomes harder to achieve at the beginning of a set. Because in between sets I was focused on a conversation, not on training. I'm a big believer in making your exercise fun, making it accessible, meaning not so expensive or geographically difficult to achieve that ... |
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"url": "https://dexa.ai/huberman/episodes/doc_5521?sectionSid=sec... | Andrew Huberman: I would consider myself one of those people. You may be somebody in that category as well or you might be somebody who really feels as if you run best, you resistance train best when you've eaten, say, 90 minutes or a couple of hours before you do that. There are basically no specific rules as it relat... |
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"url": "https://dexa.ai/huberman/episodes/d... | Andrew Huberman: This is very helpful, I'm going to work on it. But can we say that an effective way to start off in terms of creatine during repetitions would be to take a gulp of air during the lowering phase, the eccentric phase, and then to exhale during the concentric exertion phase. I asked that because that's wh... |
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"url": "https://dexa.ai/huberman/episode... | Peter Attia: Biggest pet peeves is and my team knows this because sometimes they'll occasionally they'll do this and I'll have to remind them. You Peter, talk about a relative risk change without an absolute risk accommodating. It right? So what does that look like? So the relative risk increase of breast cancer in the... |
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"url": "https://dexa.ai/huberman/... | Andrew Huberman: A lot or at least when they urinate, it seems like a large volume of urine from what I've observed.
Peter Attia: You have a lot of experience with this?
Andrew Huberman: No, but my sister rode horses for a little while. My high school girlfriend had a horse, and that thing, I mean, the peas were lege... |
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"url": "https://dexa.ai/huberman/episodes/doc_5521?se... | Andrew Huberman: In fact, I recommend you do not do that, but rather if you're doing six repetitions of a given exercise and you, let's say fail on the 6th, or you do that 6th repetition and you're just close to failure. Because again, your work set should be to failure or close to it most of the time, then set down th... |
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"url": "https://dexa.ai/huberman/episodes/doc_5521?... | Andrew Huberman: It's of course to do this while not getting injured and it is entirely compatible with an existing exercise program. It in no way is going to impede your performance in strength or hypertrophy or other forms of long form endurance or high intensity interval training. Quite to the contrary, everything w... |
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