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 at hubermanlab.com.
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Timestamps
00:00:00 Huberman Lab Essentials; Muscle
00:02:02 Muscle & Nervous System
00:03:24 Sponsors: Eight Sleep & LMNT
00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights?
00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy)
00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength
00:15:55 Sponsor: AG1
00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest
00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength
00:24:29 Sponsor: Function
00:26:16 Testing for Recovery, Carbon Dioxide Tolerance
00:29:20 Ice Bath Timing; NSAIDs & Exercise
00:30:34 Salt & Electrolytes; Creatine; Leucine
