Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22

Summary

• Andrew Huberman is a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine
• InsideTracker is a personalized nutrition platform that analyzes data from blood and DNA to help people better understand their bodies and reach their health goals
• Belcampo Meat Company raises organic, grass-fed and finished, certified humane meats
• The Huberman Lab is a neurobiology and neuroscience laboratory at Stanford School of Medicine
• The podcast discusses the science behind muscle growth, increasing strength, and muscular recovery
• The transcription of the podcast was done by Otter.ai
• The brain and muscle connection is important for various aspects of health, including metabolism, movement, posture, and aesthetics
• Neurons control muscle and muscles use energy in various ways for strength, size, endurance, and posture
• Recovery is important for improving the neuromuscular system, and there are ways to optimize and measure recovery
• Previous episode discussed fat loss and techniques such as shiver-induced fat loss, non-exercise activity thermogenesis, and cold exposure
• The importance of sleep and techniques to improve sleep quality were discussed in a previous episode
• The use of supplements and exercise regimes can enhance neuromuscular performance
• A protocol for fat loss involving cold exposure and interval training is available at thecoldplunge.com
• The size and growth of muscles is controlled by the nervous system through the nerve to muscle connection
• The main function of the brain and nervous system is to control movement in specific ways
• Muscles in the body are classified as flexors and extensors, which move limbs in opposite directions and inhibit each other's activation
• There are three ways to control muscle activation through the nervous system: upper motor neurons, central pattern generators, and lower motor neurons
• The nervous system is capable of adapting to new stimuli and challenges through a process called neuroplasticity, which allows for learning and skill acquisition
• The nervous system can be trained and influenced through various techniques such as visualization, motor imagery, and motor execution.
• Hormones and other factors released during exercise have benefits for the brain, but there is weak evidence for exercise increasing the number of neurons in the brain in humans
• Exercise is still beneficial for the brain, but through hormonal signals and other factors
• Muscle size and strength can be improved through specific aspects of muscular contraction, including Henneman's principle which states that muscles will preferentially recruit smaller motor units before larger ones
• The size principle suggests that larger motor units will be recruited as the intensity of the exercise increases
• The intensity of an exercise can be increased through various methods including increasing the load, decreasing rest time between sets, and increasing the speed of the movement
• Increasing the volume of an exercise (number of sets and reps) can also lead to muscle growth, but must be balanced with adequate rest and nutrition
• For maximal muscle growth, exercises should be performed through a full range of motion and with proper form to fully activate the muscle
• Muscles also need time to rest and recover in order to grow.
• The neuromuscular system plays a key role in muscle strength and size
• Isolated contractions are necessary for muscle hypertrophy, while compound movements are necessary for strength
• Resistance should generally be in the 30-80% range for most people, with specific goals and individual differences taken into account
• Training volume, intensity, and frequency should also be adjusted based on specific goals and individual differences
• Adequate rest and nutrition are important for muscle recovery and growth
• HIIT and steady-state cardio can both be effective for burning fat, with the appropriate intensity and duration for the individual
• Incorporating a variety of exercises and changing up routines can help prevent plateaus and boredom in workouts.
• To maintain muscle strength, do at least 5 sets per week in the 30-80% of one repetition maximum range
• To improve muscle strength, do 10-20 sets per week in the same range
• 10% of sets or workouts should be performed to failure, the rest should end "near" failure
• It is important to control muscle contractions deliberately and vary workouts
• Rest time between sets should be at least 2-3 minutes for larger muscle groups and 1-2 minutes for smaller muscle groups
• Resistance training should be done 2-4 times per week, with at least 48 hours rest between sessions for the same muscle group
• It is important to warm up before resistance training and cool down afterwards
• Proper form and technique is essential for injury prevention
• To maximize muscle growth, consider including compound movements, isolation movements, and high intensity training methods
• Proper nutrition and sufficient protein intake are important for muscle growth
• Resistance training can have a variety of benefits, including improving muscle strength and size, metabolism, bone density, and mental health.
• Contractions between sets (30 seconds) can improve stress, tension, and damage in the muscle and enhance hypertrophy
• Resistance exercise can increase testosterone in men and women, mediated by nerve to muscle connections
• Optimal protocol for increasing testosterone is 6 sets of 10 repetitions with 2 minute rest in between, using light to moderate weight
• Excessive exercise (longer than 75 minutes and high intensity) can decrease testosterone and increase cortisol, detrimental to recovery and training goals
• Resistance exercise can increase growth hormone release and has a potent effect on muscle protein synthesis
• Eccentric training (lowering the weight) can increase muscle damage and hypertrophy, but also increase soreness
• Both concentric and eccentric training can improve muscle function and strength
• It is important to recover between sets to allow muscles to recover and perform at their best
• The length of time to recover between sets can vary, but generally ranges from 2-6 minutes
• Pre-exhausting muscles (isolating a muscle before performing a compound movement) can be beneficial for hypertrophy but can negatively impact performance
• Tools to determine if you have recovered from previous training include local and systemic markers
• Local markers include muscle soreness, muscle tenderness, and muscle function
• Systemic markers include resting heart rate, blood pressure, and body temperature
• Monitoring and tracking recovery can help inform training decisions and prevent overtraining.
• Grip strength can be used as a way to assess recovery and nervous system function
• The carbon dioxide tolerance test can be used to measure capacity to engage the parasympathetic nervous system and control the diaphragm muscle
• The test involves inhaling and exhaling deeply four times in a row, then holding the breath for as long as possible without tensing the muscles
• A drop in the time one can hold their breath without tensing muscles can indicate overtraining or stress
• The heart rate variability test involves taking heart rate measurements at rest and measuring the variability between beats, with higher variability indicating a healthier nervous system
• The test can be done using a heart rate monitor or manually taking pulse measurements at the wrist
• CO2 tolerance (the ability to tolerate high levels of carbon dioxide) is an important factor in the body's stress response
• Engaging the parasympathetic nervous system (the "calming" arm of the autonomic nervous system) through techniques such as physiological size (double inhale, exhale through the nose) or non-sleep deep rest can be helpful for recovery after a workout
• Cold exposure (such as an ice bath) can reduce inflammation and muscle soreness, but may also interfere with muscle repair and growth processes if done within 4 hours of a workout
• It is generally better to wait at least 16 hours after a workout before using cold exposure for recovery
• Heat exposure (such as a sauna or hot bath) may be more beneficial for muscle recovery, but can also increase inflammation if done too soon after a workout
• Recovery strategies should be individualized and based on an athlete's specific goals and needs
• The "Golden Three" recommended by Andy Galpin to reduce inflammation: omega-3s, vitamin D, and magnesium malate
• Proper nerve-muscle firing is supported by electrolytes such as sodium, potassium, and magnesium
• Carbohydrates are important for performance and muscle building, but overconsumption can lead to weight gain
• Beta-alanine and caffeine can enhance performance, but tolerance can build up over time
• Creatine can increase muscle strength and size, but may not be necessary for everyone
• Protein is important for muscle building and repair, but can also contribute to weight gain if consumed in excess
• Creatine can increase power output and dihydrotestosterone (a hormone related to testosterone) and may cause hair loss or beard growth in some people
• Beta-alanine can improve exercise in the 60-242 second range and may improve muscular endurance, anaerobic running capacity, reduce fatigue, and reduce body fat and improve lean mass
• Ingesting compounds like arginine and citrulline may improve performance in long duration exercise by increasing vasodilation and blood flow
• Citrulline and arginine may increase the likelihood of herpes cold sore outbreaks
• Beet juice may improve exercise performance in the 1-2 hour range
• Caffeine can improve exercise performance and cognitive function in low to moderate doses (3-6 mg/kg) but may have negative effects in high doses
• Eating 2-4 meals per day, including sufficient amino acids, can support muscle repair and growth
• Hard workouts can reduce oxygenation to the brain and impact cognitive function
• Scheduling intense cognitive work on rest days or at different times than usual workouts can improve focus and cognitive function
• Resistance training 2-4 times per week at regular times can improve focus and cognitive function on rest days
• Podcast episodes are centered around a specific theme or topic
• Podcast has a Patreon page for support at any level
• Podcast viewer comments and suggestions are welcome and read by the host
• Podcast is available on Apple and can be reviewed
• Thorne supplements are of high quality and are used by the host, available for purchase with a discount through the podcast's partnership with Thorne
• Host thanks listeners for their time and interest in science