Скачать или смотреть Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series

In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.

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Dr. Andy Galpin
Academic Profile: http://hhd.fullerton.edu/knes/facultystaff...
Website: https://www.andygalpin.com
Twitter: https://twitter.com/drandygalpin
Instagram: https://instagram.com/drandygalpin
YouTube:    / @drandygalpin  

Articles
Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?: https://bit.ly/3j4sXxq
Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort: A scoping review: https://bit.ly/3Dd9MIy

Other Resources
Andy Galpin: Science of Muscle Hypertrophy:    • New Science of Muscle Hypertrophy - Part 1...  
Prilepin’s Chart: https://bit.ly/3XD9Nxw
Cable Core Rotation: https://bit.ly/3WDihnd
Eric Cressey: https://ericcressey.com

Timestamps
00:00:00 Benefits of Strength & Hypertrophy Training, Aging
00:10:52 Strength & Hypertrophy Training, Aesthetics
00:14:02 Momentous, Eight Sleep, Levels
00:17:48 Strength vs. Hypertrophy Training: Adaptations
00:22:42 Ligaments, Tendons & Resistance Training
00:28:05 Bone Strength & Resistance Training, Age, Women
00:32:38 Strength Training & Major Adaptations
00:41:32 AG1 (Athletic Greens)
00:42:25 Hypertrophy Training & Major Adaptations; Protein Synthesis
00:45:56 Endurance vs. Strength Training & Cell Signaling, Protein Synthesis
00:52:26 Muscle Hypertrophy, Sarcoplasmic Hypertrophy
00:56:37 Muscle Physiology