Resistance Training

Dr. Layne Norton breaks down the key training principles for muscle hypertrophy. The evidence shows that more volume improves hypertrophy compared to lower volumes, but sets mus...

Lighter weights can build as much muscle as heavy ones if you train close to failure. Get evidence-based protocols for maximizing hypertrophy in minimal time using supersets, dr...

Dr. Lauren Colenso-Semple joins Huberman Lab to discuss the most effective weight training, cardio & nutrition for women | dr. lauren colenso-semple. Key topics include nutritio...

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...

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...

Dr. Layne Norton makes the case for why everyone should try to build muscle. Covers the health benefits of muscle mass beyond aesthetics, including metabolic health and longevity.

Dr. Andy Galpin explains why muscle matters and the fundamentals of how to build it. Covers the health benefits of muscle mass beyond aesthetics.

Dr. Andy Galpin delivers a comprehensive solo episode on the science and practice of strength training for children and adolescents. He dismantles the persistent myth that resis...

Build muscle at any age with the right training variables - frequency, volume, and progressive overload matter more than exercise selection. The LULUL framework helps you system...

Dr. Layne Norton and Professor Brad Schoenfeld deliver a masterclass on building muscle. Covers evidence-based hypertrophy training principles from two of the top experts in the field.

Dr. Bret Contreras, the 'Glute Guy,' discusses the science of building bigger glutes and legs. Covers exercise selection, technique, and programming for lower body development.

Nsima Inyang is a strength athlete, movement coach, and co-host of Mark Bell's Power Project. He's a BJJ black belt, professional natural bodybuilder (top 5 world), and elite po...

High-intensity, low-volume training can build significant muscle with just 2-3 sessions per week under an hour each. Train to true muscular failure, then prioritize recovery - n...

Ben Patrick, founder of Athletic Truth Group, shares how he rebuilt his body after multiple knee surgeries and chronic pain—going from a sub-20" vertical to a 42" leap. Covers h...

Dr. Andy Galpin explains protocols to build muscle hypertrophy, maximize strength, and develop power for athletic performance, health, and longevity. He describes two science-su...

Pavel Tsatsouline, world-renowned strength and conditioning coach and founder of StrongFirst, joins Andrew Huberman to discuss the most effective and efficient methods for build...

Dave Asprey joins The Human Upgrade to discuss why your muscles break down after 40 (do this to reverse it) : 1412. Key topics include performance optimization strategies backed...

The 6x10 protocol (6 sets of 10 reps with controlled rest) reliably boosts testosterone through training. Time your cold exposure strategically - it helps recovery but can blunt...

Dr Gabrielle Lyon joins Modern Wisdom to discuss how to build more muscle & supercharge your longevity. Key topics include evidence-based longevity strategies and protocols; sci...

Layne Norton joins The Dr. Layne Norton Podcast to discuss the science of muscle building with james krieger. Key topics include nutritional strategies based on current research...

Dr Peter Attia is a physician, longevity expert, podcaster and an author. There is essentially an unlimited amount of health advice available on the internet. Working out what i...

Dr. Stuart Phillips, one of the most cited researchers in protein metabolism, joins Layne Norton for a masterclass on muscle building. Key insight: high protein intake actually ...

Andrew Huberman speaks with Dr. Stuart McGill, distinguished professor emeritus of spine biomechanics at the University of Waterloo, about the most common sources of back pain a...

Progressive overload drives muscle growth; creatine (3-5g daily, no loading needed) is the only supplement with robust evidence. Total daily protein matters more than timing. Sl...

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...

Stan Efferding is a professional bodybuilder, powerlifter, entrepreneur, author and a nutrition expert known for creating “The Vertical Diet”. Earning the title of the world’s s...

Dr Mike Israetel joins Modern Wisdom to discuss exercise scientist’s masterclass on building muscle. Key topics include science-backed approaches to building muscle; fat loss st...

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...

Dave Asprey sits down with Dylan Gemelli for a wide-ranging conversation about peptides, research chemicals, SARMs, and the gray zone between medicine, performance enhancement, ...

Dr. Stacy Sims, an exercise physiologist and nutrition scientist specializing in female-specific training, joins Huberman to discuss how women's physiology demands different app...

Andrew Huberman hosts Dr. Craig Koniver, a board-certified physician specializing in performance medicine, for a deep dive into the therapeutic use of peptides and hormones for ...

Dr. Andy Galpin discusses enhancing bone health at every age. Covers the factors that build and maintain bone density through nutrition, exercise, and lifestyle.

Peter Attia presents a live AMA celebrating his book Outlive, diving deep into the centenarian decathlon framework -- a personalized set of physical tasks you want to be able to...

Christina Montalvo challenges the common understanding of foam rolling, arguing that it does not break up scar tissue, adhesions, or directly change mobility when used in isolat...

In this Huberman Lab Essentials episode, Andrew Huberman explains how to optimize testosterone, estrogen, and related sex steroids for fertility and overall well-being. He cover...

In this follow-up conversation, Simon Hill and Dr. Inigo San Millan take a deep dive into lactate -- debunking the long-held myth that it is a toxic waste product and revealing ...

The Mind Pump hosts launch their MAPS Muscle Mommy 15 program, designed for women who want to build muscle with just 15 minutes of strength training per day. The program consist...

Dr. Jordan Feigenbaum and Dr. Austin Baraki of Barbell Medicine take a nuanced, contrarian look at grip strength as a health metric. They argue that grip strength is a thermomet...

Andrew Huberman explains how different forms of exercise impact brain health and cognitive performance in both the short and long term. He covers how arousal and alertness from ...

Your glucose can look normal while insulin is 2-4x elevated. Covers the physical signs that reveal insulin resistance (check your neck), why strength training beats cardio for m...

Thomas DeLauer joins Modern Wisdom to discuss stop making these mistakes when intermittent fasting. Key topics include science-backed approaches to building muscle; fat loss str...

Andrew Huberman hosts Dr. Kelly Starrett, a Doctor of Physical Therapy and world-renowned movement expert, for a comprehensive discussion on improving mobility, flexibility, and...

Rhonda Patrick examines the evidence for exercise as a treatment for depression. Covers the mechanisms by which physical activity improves mood and mental health.

Dr. Andy Galpin explains how to boost metabolism and burn fat effectively. Covers the science of metabolic rate, exercise approaches, and practical strategies for body composition.

Health coach Jen Trebek and her co-host RJ make the case for stability as the fourth pillar of fitness alongside cardio, strength, and flexibility. They highlight a striking sta...

Fixing zinc, magnesium, and vitamin D deficiencies can boost testosterone by 100+ ng/dL. Covers proper testing protocols (timing matters), why free testosterone drops faster tha...

Sal DiStefano, Adam Schafer, and Justin Andrews break down eight practical strategies for building grip strength and explain why grip is critical for overall training performanc...

Sal DiStefano, Adam Schaefer, and Justin discuss why traditional strength training is surging in popularity and how beginners should approach it. They attribute the trend to two...

Dr. Stephen Cabral makes the case for adding cardiovascular training alongside weight training for longevity, acknowledging his own bias toward weights as a strength and conditi...

Sustainable creativity requires ruthless routine, not inspiration. Build a daily practice anchored by physical movement, collect ideas systematically in a dedicated "box," and d...

Andrew Huberman speaks with Dr. Peter Attia, a Stanford and Johns Hopkins-trained physician and host of The Drive podcast, about whether popular longevity supplements actually e...

Pilates instructor and educator Linda Lippin joins the TrulyFit Podcast to discuss osteoporosis, osteopenia, and balance training for the senior population. She outlines the fiv...

Mike Matthews makes the case that rucking is the ultimate cardio hack for people who hate traditional cardio. He walks through the historical roots of rucking from Roman soldier...

Strength nutrition strategist and weightlifting coach Steph Gaudreau breaks down rucking specifically for women over 40 in this solo episode. She clarifies what rucking is — car...

Strength coach Joe DeFranco shares counterintuitive training techniques that go against conventional wisdom but produce real results for lifting heavier weights. The episode cov...

Dr. Layne Norton outlines the fundamental pillars of health including nutrition, exercise, sleep, and stress management with evidence-based recommendations.

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...

Strength coach and author Josh Bryant joins Brett McKay to discuss his book Rucking Gains. Bryant first encountered rucking in high school working at a hardcore gym, then dove d...

Peter Attia presents an early version of his centenarian decathlon framework, explaining how he developed the idea of backcasting from age 100 to determine what physical capabil...

Comprehensive guide to losing fat and gaining muscle through nutrition strategies. Andrew Huberman covers the science of body composition, meal timing, macronutrients, and pract...

Dr. Shirley Sahrmann, Professor Emerita at Washington University and recipient of the Mary McMillan Award (PT's highest honor), does a deep dive on Tim's low-back issues. With a...

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...

Gary Brecka sits down with Kelly Slater, the 11-time world surfing champion who dominated professional surfing from age 20 into his 50s. The conversation explores the biohacking...

Simon Hill sits down with Dr. Inigo San Millan, an assistant professor at the University of Colorado and one of the world's foremost experts on metabolic health and exercise phy...

Paul Saladino addresses the epidemic of low testosterone and hormonal dysfunction, discussing root causes and natural approaches to optimization. He covers dietary factors, life...

Dr. Stephanie Estima, a functional medicine practitioner and former chiropractor with a neuroscience background, joins the Mind Pump hosts to discuss women-specific health and h...

Sean from Upside Strength interviews Dr. Inigo San Millan, professor at the University of Colorado and performance director for Team UAE (coach of Tour de France winner Tadej Po...

My guest is Alex Honnold, a professional rock climber considered by many to be one of the greatest athletes of all time for his historic free solo (no ropes or man-made holds) a...

Dr. Mary Claire Haver, a board-certified OB/GYN and menopause expert, explains the biology, symptoms, and management of perimenopause and menopause. She describes perimenopause ...

Dr. Mike Israetel examines the truth about extending lifespan. As technology advances, living much longer feels within reach - but what does the latest science actually reveal? ...

Skipping one meal daily activates sirtuins and autophagy without requiring extreme fasting - low glucose and insulin states trigger your longevity genes. NMN supplementation can...

Ben Greenfield presents the first part of his ancestral mismatch series, arguing that modern humans are essentially living like zoo animals, trapped in environments their biolog...

Exercise physiologist Tom Holland delivers a comprehensive overview of balance training, arguing it should be the sixth component of fitness alongside muscular strength, muscula...

Two years of consistent exercise can reverse roughly 20 years of cardiovascular aging in sedentary middle-aged adults. Muscle mass drops 8% per decade without resistance trainin...

Ben Greenfield and his best friend and business partner Caleb Applegate dive into the cutting edge of health, technology, and community-building in this wide-ranging conversatio...

Dr. Mike Israetel, Professor of Exercise and Sport Science and Co-Founder of Renaissance Periodization, breaks down the science of willpower and motivation. How to actually foll...

Andrew Huberman has a wide-ranging conversation with Dr. Layne Norton, one of the world's foremost experts in nutrition and training, covering evidence evaluation, fat loss, mus...

Andrew Huberman interviews physical therapist and strength coach Jeff Cavaliere about designing effective exercise programs. Cavaliere recommends a 60-40 split between weight tr...

In this premium AMA preview, Andrew Huberman addresses how to fit exercise into a busy schedule. He discusses practical approaches emphasizing that consistency matters more than...

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...

Dr. Andy Galpin interviews Dr. Michael Ormsbee, a professor of exercise science and nutrition, about the intersection of food timing, macronutrient strategy, and supplementation...

Paul Saladino talks with Dr. Gabrielle Lyon, functional medicine practitioner and author of Forever Strong, about how quality nutrition and muscle mass contribute to longevity. ...

Mike Bledsoe, Doug Larson, and Kenny Kane of Barbell Shrugged are joined by Dr. Andy Galpin to discuss grip strength training for CrossFit, Olympic weightlifting, and general fi...

The stronger your resistance to a project, the more important it likely is - fear indicates work worth pursuing. Professionals show up daily regardless of motivation and accompl...

Three weeks of bed rest causes worse cardiovascular decline than 30 years of aging. The flip side: exercising 4-5 days per week preserves youthful heart structure, and the Norwe...

Your glucose response to foods is highly individual - some spike to potatoes, others to grapes - making CGM data essential for personalized nutrition. Post-meal brisk walks (15-...

Complete 25+ controlled micro-tasks before coffee to build momentum and mental clarity. Compartmentalize work and family with hard boundaries and deliberate transition rituals. ...

Ben Greenfield speaks with Dr. Bryce Appelbaum, a board-certified neuro-optometrist and leader in vision therapy, about how hidden vision problems often masquerade as dyslexia, ...

Layne Norton answers listener questions on the new food guide pyramid, calorie counting strategies, seed oil controversies, and hypertrophy vs. strength training for the general...

Heather and Katie from Bar Path Fitness break down why mobility and stability training are essential for anyone who wants to train for longevity. They argue that training throug...

Chris Masterjohn challenges the common misconception that lactate causes muscle acidification during exercise. He presents research showing that lactate production actually help...

Exercise reduces risk for 8-10 cancer types, with the strongest protection for colon, breast, and endometrial cancers. Physical activity boosts natural killer cells that infiltr...

Dr. Keith Baar is a Professor at UC Davis specializing in tendon and muscle physiology. His research revealed that mechanical strain activates mTOR signaling, a key regulator of...

Build your weekly fitness around 150-200 minutes of zone 2 cardio (conversational pace, nasal breathing) plus strength training. Alternate emphasis every 10-12 weeks. Long zone ...

Strength coach Joel Youngkins challenges the common belief that training on unstable surfaces improves athletic balance. Drawing from his experience coaching at Youngstown State...

Loading phase (20g/day for 2-7 days) saturates muscle fast; without loading, 3g daily takes about 21 days. For bone health, you need at least 8g daily; 3-5g won't cut it. Higher...

Legendary strength coach Joe DeFranco covers two topics in this solo episode. First, he critiques the current obsession with stretch-mediated hypertrophy, arguing that while len...

Rhonda Patrick interviews Dr. Peter Attia, physician and author of Outlive, in an extensive conversation spanning cardiovascular disease, cancer prevention, exercise science, an...

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...