Essentials: Build Muscle Size, Increase Strength & Improve Recovery

In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline.

I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠.

Timestamps

00:00:00 Huberman Lab Essentials; Muscle

00:02:02 Muscle & Nervous System

00:03:24 Sponsors: Eight Sleep & LMNT

00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights?

00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy)

00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength

00:15:55 Sponsor: AG1

00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest

00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength

00:24:29 Sponsor: Function

00:26:16 Testing for Recovery, Carbon Dioxide Tolerance

00:29:20 Ice Bath Timing; NSAIDs & Exercise

00:30:34 Salt & Electrolytes; Creatine; Leucine

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