Build Muscle Effectively
The science of hypertrophy — resistance training, BFR, creatine, and recovery strategies backed by research.
The science of hypertrophy — resistance training, BFR, creatine, and recovery strategies backed by research.
Episodes
One 100g protein meal doesn't equal five 20g portions for building muscle. Distribution matters as much as total intake. The RDA of 0.8 g/kg is likely insufficient for muscle ad...
Muscle mass is one of the strongest predictors of how long you'll live. The current protein RDA is too low—optimal intake is 1.2-1.6g/kg, and older adults need even more per mea...
Andrew Huberman explains the neuroscience and physiology of muscle growth, strength development, and recovery. He covers the three-tier motor control system (upper motor neurons...
After 50, you lose about 1% muscle mass and 3% strength yearly without intervention. High protein doesn't harm healthy kidneys; athletes eating up to 4.5 g/kg show no adverse ef...
Most people underestimate calories by 600/day and overestimate activity by 50%. Training to near-failure produces the same muscle growth as training to absolute failure with les...
Part 2 of the muscle building series focuses on nutrition for hypertrophy. Dr. Layne Norton covers protein requirements, meal timing, caloric surplus strategies, and how to opti...
Andrew Huberman speaks with Dr. Gabrielle Lyon, a board-certified physician trained in geriatrics and nutrition, about how skeletal muscle is the organ of longevity and why main...
High-dose omega-3s (5g/day) cut muscle loss during immobilization by roughly 50%—but you need 4-6 weeks of preloading before they protect you. Especially valuable for older adul...
Dr. Andy Galpin interviews Dr. Michael Ormsbee, a professor of exercise science and nutrition, about the intersection of food timing, macronutrient strategy, and supplementation...
Dr. Jeremy Loenneke discusses the science and practical application of blood flow restriction training for general health and longevity. He explains that BFR at 20-30% of 1RM pr...
Physical therapist Dr. Zachary Long of The Barbell Physio explains the science behind blood flow restriction training, its origins in military rehabilitation, and practical appl...
Grant and Coach Brandon Heavey break down the science behind occlusion training (BFR) in their characteristically humorous style. Brandon explains how restricting venous blood f...