(Part 2 of 6) How to assess and improve all aspects of your fitness - Dr Hubarman podcast summary

Author - Ravi Kulkarni

https://www.youtube.com/watch?v=CyDLbrZK75U

 

Dr. Andy Galpin: Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series (Part 2 of 6)

 

Advantages of strength and hypertrophy training

 

You begin to lose muscle with age, but you lose strength and power at faster rates. You also lose function in your limbs due to lack of use. Four principles of strength training: adherence, progressive overload, individualization and targeted. Strength and power building and muscle building (hypertrophy) are related but not identical. To build strength and power, use higher weights and fewer repetitions (3-5) and to build muscles lower weights and more repetitions (8-12). Strength training impacts neuronal signaling, gene expression protein synthesis and muscle growth. To optimize benefits, exercise muscle groups every 48 hours. Other benefits: strong bones, better mood, better mental health. Warmup is necessary, but don’t overdo it with long endurance training which will interfere with muscle building.

 

Strength training is not just for bodybuilders and weightlifters. 

 

You lose around 1% of muscle per year once you are 40. More importantly,  you may lose 2-4% of strength and 8% of power every year. You need both strength and power to live independently and confidently in your old age. Good news is that you can start strength training at any time and see benefits almost immediately. You lose functionality because of lack of training,  not because of any age related phenomenon. Use it or lose it!

 

According to Andy Galpin, the methods are many but there are only four core principles that underlie a successful exercise routine.

 

1. Adherence (consistency beats intensity)

 

Regular and continued exercise is the only way to ensure success. In the long run, consistency beats intensity. 

 

2. Progressive overload

 

For the three processes, neurological signal, gene expression and protein synthesis to kick in, progressive overload is necessary. In other words, you must feel the pressure when you do strength training. As the muscles adapt and you gain strength, it is necessary to increase the weights. If possible, increase the weights by about 3-5% every week, though it is very individual and choose what’s comfortable for you.

 

3. Personalization or individualized 

 

There is no one routine that fits everyone. Work routines, locations, availability of gyms and equipment, age, health all play a role in determining what works for you. So find the exercise routine that works for you.

 

4. Target

 

Understand your objective: is it strength you want to improve or build muscles? Is it some specific function such as weight lifting or something else. Design your routine based on your target.

 

Strength and Power building v/s muscle building (hypertrophy)

 

Building strength and power and building muscles are related but not identical. One can have bigger muscles but less strength and vice versa. To build strength and power, use higher weights (typically up to 70% of the maximum weight you can lift ONE time) and fewer repetitions (3-5) and to build muscles lower weights (30%-70% of maximum) and more repetitions (8-12). 

 

Warming up

 

For strength training warming up is important but only warm up enough so that your exercise routine is not affected. Five minutes of warming should be enough.

 

Endurance training can inhibit muscle growth. So don’t do extensive endurance training before working on strength. For healthy living both endurance and strength are necessary. 

 

Breathing

 

Use abdominal breathing and it is not necessary to breathe every repetition. Look up Valsalva technique.

 

Schedule

 

Every muscle group should get 10 sets of workouts per week, ideally 15-20. One set is about 3-12 repetitions depending on the load and objective. Every set should get close to failure. Stick with a routine for at least 6-10 weeks before adding more activities or changing the routine. Legs and lower body workouts often are neglected. Include calves, glutes, and hamstrings in your routine. Not much benefit to muscle building more frequently than once every 48 hours.

 

Cadence

 

When the muscle produces more force than the weight on it a concentric movement happens causing the muscle to shorten. Eccentric contraction happens when the force produced by the muscle is less than load on it causing it to lengthen. For example a pull up (or a chin up) is a concentric movement of your biceps and lowering yourself down is an eccentric movement of biceps. General rule is to follow 3-1-1 cadence. In other words do concentric contraction for 3 seconds, hold for 1 and eccentric contraction for 1. For example, if you are doing a biceps curl.

 

Mechanisms and benefits of strength training

 

● Body responds to exercise in 3 steps: signal response in seconds to a couple of hours. Strength training develops motor neuron pathways that enhance an athlete's brain-body coordination during functional movements. Gene expression 2-6 hours. Protein synthesis in 12-48 hours. 

● Strength training also improves bone mineral density and bone strength.

● A significant part of the brain is reserved for movement that requires strength.  So strength training also improves brain health. Strength training makes you look and feel good.

● Faster signaling between muscle and nerve endings

● More force production independent of change in size

● Increase in energy storage needed for force production 

● Increase in fast twitch fiber density

● Protein synthesis is needed in many biochemical processes such as immune system rebuilding,  autophagy.

● Strength training releases osteocalcin which travels to the brain and improves brain health. Bone mineral density also improves in response to axial loading. Also very important for women.

 

Other notes

 

Just eating protein grows muscles independent of strength training.

 

If there is more water retention muscle can grow larger without a corresponding increase in strength. 

 

Muscle memory: once you grow a certain muscle, if you lose it after some disuse, you will regain it faster if you start exercising again. Earlier you start exercising with weights the better. 

 

Ligaments, Tendons & Resistance Training. There is improvement but it is hard to measure.