Exercise & FitnessAndy Galpin and Huberman Break Down the Exact Protocols for Strength and Muscle Growth
In this Huberman Lab Essentials episode, exercise scientist Dr. Andy Galpin revisits the science of strength and muscle hypertrophy with a clear focus on aging and physical function. He explains how progressive overload, exercise selection, repetition speed, and weekly training volume each play distinct roles depending on whether your goal is maximal strength or muscle size. Galpin introduces practical frameworks — including the '3 to 5' approach — that help individuals adapt programs to their schedule, equipment, and goals. He also covers training splits, deload weeks, reps in reserve, and the differences in exercise order for power versus hypertrophy work. The episode is designed to give both general audiences and health professionals actionable, evidence-based tools to maintain physical capacity and muscle mass as they age.
