Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials

About this Video

• Video Title: Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
• Channel: Huberman Lab
• Speakers: Andrew Huberman
• Duration: 00:27:49

Introduction

This Huberman Lab Essentials episode focuses on building muscle size and strength, and improving recovery. Huberman explains the neurological mechanisms of muscle control, provides actionable resistance training protocols, and discusses recovery methods including testing for recovery (heart rate variability, grip strength, and carbon dioxide tolerance), the timing of ice baths, and the impact of NSAIDs. He also covers nutritional aspects, including the importance of salt, creatine, and leucine.

Key Takeaways

• Muscle Control: Muscle control involves upper motor neurons, lower motor neurons, and central pattern generators (CPGs) for reflexive movements.
• Resistance Training: A weight range of 30-80% of your one-repetition maximum (1RM) is most beneficial for muscle hypertrophy and strength. Five sets per week per muscle group are needed for maintenance, with a range of 5-15 sets per week recommended for improvement. 10% of sets should be high-intensity (to failure). Faster movements with moderately heavy weights benefit explosiveness.
• Recovery Testing: Assess recovery using heart rate variability (HRV), grip strength, and carbon dioxide tolerance tests. Lower grip strength and shorter carbon dioxide discard times indicate incomplete recovery.
• Recovery Strategies: Ice baths may interfere with muscle repair, and NSAIDs should be avoided within four hours of exercise.
• Nutrition: Adequate salt, creatine (5 grams daily for a 180-pound person), and leucine (700-3000 mg per meal) support muscle performance.