In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery. Show notes: https://go.hubermanlab.com/y8QLDGd Subscribe to Perform with Dr. Andy Galpin: https://www.performpodcast.com/subscribe Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Andy Galpin X: https://x.com/DrAndyGalpin Instagram: https://www.instagram.com/drandygalpin YouTube: https://www.youtube.com/@drandygalpin Website: https://www.andygalpin.com Perform with Dr. Andy Galpin (podcast): https://www.performpodcast.com *Timestamps* 00:00:00 Andy Galpin 00:00:39 9 Exercise Adaptations; Progressive Overload 00:03:53 Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables 00:08:39 Full-Body Workout, Exercise Selection 00:11:11 Training Intensity, Repetitions, Sets, Rest Intervals, Supersets 00:14:51 Hypertrophy vs Strength Training Recovery 00:17:06 Training Volume & Frequency for Hypertrophy 00:18:59 Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms 00:22:31 Tool: 3 x 5 Protocol; Power vs Strength 00:24:08 Mental Awareness in Training; Mind-Muscle Connection 00:27:10 Activating Muscle Groups, Awareness, Tool: Eccentric Overload 00:29:26 Tool: Resistance Training Breathing & Post-Training 00:33:42 Acknowledgments #HubermanLab #Strength #Fitness Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer