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April 21, 2022
Famed neuroscientist Andrew Huberman and the ever popular Lex Fridman discussed some key points on how to gain muscle and strength during a recent episode of The Lex Fridman Podcast. For anyone interested in the science behind gaining muscle and strength, this is a must read!
Andrew Huberman Ph.D. is a neuroscientist actively involved in developing tools that are now in use by athletes, U.S. and Canadian militaries, and technology industries to optimize performance in high-stress environments, enhance neural plasticity, mitigate stress, and optimize sleep. When he isn't working, Dr. Huberman uses his "Huberman Lab Podcast" to inform people about science, education, and health & fitness.
Lex Fridman is a Russian-American computer scientist, A.I. researcher, black-belt in jiujitsu and "The Lex Fridman Podcast" host. He often discusses A.I., science, technology, history, philosophy, the nature of intelligence, consciousness, love, and power.
One of the best ways to get a better physique is to make muscle building a top priority. By adding muscle mass, you will increase your lean body mass, add definition to your muscles, and add bulk/size to your frame in all places.
Gaining muscle and strength can seem like a daunting task. So follow these main takeaways from the podcast.
You should avoid ice baths and cold water up to the neck four hours after a training session designed to evoke an adaptation (endurance, hypertrophy, or strength training).
Ice baths immediately after the aforementioned training sessions aren't helpful because the inflammation you experience after exercise is the stimulus your body is trying to adapt to. Cold water immersion reduces inflammation and can "short circuit" your body's ability to adapt. After four hours, your body should be okay to be submerged in cold water, but it would be more beneficial to get in an ice bath before working out.
For people who are more interested in skill development, like athletes in season, post-workout ice baths are just fine. These people aren't interested in gaining muscle, endurance, or hypertrophy, so it is more important to rid their bodies of the inflammation.
Heat is better post-workout because you can do it immediately after. The heat helps to dilate the vascular system and get the muscles and ligaments to absorb more nutrients.
When it comes to training for strength, Andrew talks about a unique style of training that consists of 3-5 compound exercises done for 3-5 sets with 3-5 reps per set. Then, take a 3-5 minute break between sets and do this whole training style 3-5 times per week.
This training style may seem like a lot of training for a muscle group since you would probably be squatting at least 3-5 days per week. However, people who are training mostly for strength can do these low rep schemes frequently because most of the adaptation is neural, and since you aren't training to failure most of the time, it results in less soreness.
The same style is applied for hypertrophy, but the rep range can be pretty broad (between 6 and 30 reps), and you do 10+ sets per muscle group per week. You're going until failure to achieve maximum muscle growth.
For endurance training, Andrew says to start by timing yourself running a mile, then walking for the same amount of time. Repeat this process 1-3 times, one day per week. After you finish, add a couple of sets of all-out max heart rate work for 90 seconds each set. By combining these training styles, you will see improvements in strength, hypertrophy, and cardiovascular gains.
If you're interested in learning all the intricacies behind these training tips, check out the original podcast below with Dr. Andrew Huberman and Dr. Andy Galpin.
Lifting weights, eating right, sleeping plenty, and being consistent are the most significant factors for seeing results. We believe the recovery tips and style of training in this clip can help individuals push themselves past their limits and see new muscle gains.
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