*****
Summary of Transcript:
In this podcast episode, neurobiologist and ophthalmologist Andrew Huberman discusses the importance of muscle for overall health and longevity. He explains that power is essential not only for strength and hypertrophy but also for movement, metabolism, and the nervous system’s relationship with neurons and their connections to muscle. Huberman also introduces three sponsors: InsideTracker, Belcampo Meat Company, and Headspace. These companies offer personalized nutrition analysis based on blood and DNA tests, sustainably raised organic grass-fed meats, and guided meditation.
*****
Summary of Description:
In this episode, Andrew Huberman explains how the brain and nervous system control muscle tissue and how to use this to maintain or grow muscle and aid in recovery. He details muscle fiber recruitment and metabolism and discusses protocols for increasing muscular growth and neuro-muscular healing. Huberman also covers the effects of anti-inflammatory agents and antihistamines on training progress and reviews compounds and nutrients that improve neuro-muscular performance. Lastly, he explains how exercise and weight training enhances cognitive function.
*****
Understanding Muscle Growth and Recovery: Insights from Huberman Lab
In this episode, Huberman Lab explores the interplay between our brain, nervous system, and muscle tissue and how we can leverage this knowledge to ensure muscle maintenance, hypertrophy, and recovery. Covering the latest research studies and evidence-based protocols, Huberman Lab details the necessary substances and processes to improve neuro-muscular performance and enhance cognitive function.
The Human Brain and Muscle Control
Contrary to popular belief, muscle tissue is not responsible for its growth and movement. Muscle is a slave to the nervous system, whose commands help to activate and modulate muscle contraction. Understanding the physiology of the nervous system is imperative for anyone aiming to achieve their fitness goals.
Muscle Metabolism and Fiber Recruitment
Huberman Lab delves into muscle metabolism, explaining how muscle fibers work together to produce energy and how we can manipulate these fibers to improve hypertrophy and strength. They explore the role of lactate, a fuel and buffer for acidity, in muscle growth and brain function.
Muscle Growth and Training Protocols
To achieve muscle growth and strength, Huberman Lab outlines specific weight load ranges, total weekly sets, training intensity, frequency, and in-between set activities. They discuss three foundational compounds and nutrients and three optimization compounds and nutrients that can improve neuro-muscular performance. Finally, they describe how to leverage exercise and weight training to enhance cognitive function.
Recovery and Enhancement of Cognitive Function
Huberman Lab provides insights into using cold exposure, anti-inflammatory agents, and antihistamines to maximize training progress and achieve better recovery. They also explore using focal contractions between sets to enhance hypertrophy, not performance. Additionally, they highlight the best times of day for resistance training and the optimal duration and volume of weight training sessions.
Conclusion
Huberman Lab provides a comprehensive review of muscle growth and recovery protocols that should be leveraged by anyone aiming to improve physical fitness and cognitive function. From the role of the nervous system in muscle contraction to recovery modalities and enhancing mental performance, these insights are backed by science. They can help anyone achieve their desired fitness goals.
*****
Source Description
In this episode, I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy), and recovery. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscle development and for neuro-muscular healing. I explain the effects of deliberate cold, anti-inflammatory agents, and antihistamines on training progress. I describe science-supported protocols using specific weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one’s goal is to increase muscle growth, strength, or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.
#HubermanLab #MuscleGrowth #Exercise
Thank you to our sponsors
InsideTracker – https://insidetracker.com/huberman
Headspace – https://headspace.com/specialoffer
Supplements from Thorne:
http://www.thorne.com/u/huberman
Social & Website
Instagram: https://www.instagram.com/hubermanlab
Twitter: https://twitter.com/hubermanlab
Facebook: https://www.facebook.com/hubermanlab
TikTok: https://www.tiktok.com/@hubermanlab
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://hubermanlab.com
Newsletter: https://hubermanlab.com/neural-network
Timestamps:
00:00:00 Introduction
00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com
00:12:45 Muscle Is A Slave To the Nervous System
00:16:22 Why We Have A Brain
00:17:38 Flexors, Extensors, & Mutual Inhibition
00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP
00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone
00:26:11 Feeling the Burn For 10% of Workouts Is Good For the Brain, Heart, Liver
00:27:30 Leveraging Lactate To Enhance Brain Function
00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function
00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good.
00:33:39 How To Contract Muscles, Make Them Bigger and Stronger: Henneman’s Principle
00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used
00:38:58 What Makes Muscles Grow? Stress, Tension, & Damage; Myosin Balloons
00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not)
00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort
00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal
00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger
00:56:43 10% Of Resistance Training Should Be To “Failure”; the Rest Should End “Near” Failure
00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions
01:00:09 How Long Should Weight Training Sessions Last
01:01:35 Training Duration & Volume
01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons
01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized
01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance
01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release
01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion
01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic
01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery
01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance
01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold
01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress
01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate
01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium
01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT
01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores
01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency
01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work
01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work
01:58:58 What Time Of Day Is Best To Resistance Train?
01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support
Disclaimer: https://hubermanlab.com/disclaimer
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
Comments are closed