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Science of Muscle Growth, Increasing Strength & Muscular Recovery — Whalespan

Content›Video›Science of Muscle Growth, In…

Science of Muscle Growth, Increasing Strength & Muscular Recovery

Andrew Huberman2h 4m · 2021-05-31

Support Rate

86%

174 of 203 claims supported

Support rate

174 of 203 claims supported

174 supported29 partial / not

Claims from this content

153

✓Well SupportedInside Tracker's platform provides actionable protocols to adjust blood markers into ideal ranges for health.✓Well SupportedThorne supplements are considered highly stringent regarding ingredient precision and quality.✓Well SupportedFor general overall health, a daily creatine dose of approximately 0.1 g per kilogram of body weight is recommended.✓Well SupportedCreatine supplementation, at approximately 5 grams per day for a 180-pound individual, enhances muscle performance, power output (12-20%), hydration, and reduces fatigue.✕Not SupportedCold immersion up to the neck should not be done within six hours after strength or hypertrophy training as it can suppress adaptation.

More from Andrew Huberman

Andrew Huberman on Creatine

Huberman X thread: creatine and aging

Andrew Huberman on Morning Sunlight

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓Well SupportedCreatine can improve hydration by increasing water uptake into cells and may indirectly aid muscle mass increase by supporting strength gains and subsequent hypertrophy.

◐Partially SupportedSome individuals may experience accelerated beard growth or scalp hair loss due to creatine, with women generally not showing these effects.

✓Well SupportedIngesting 700-3000mg of leucine with each meal supports muscle protein synthesis and repair for hypertrophy and strength goals.

✓Well SupportedResting longer than 3 minutes between sets may make each set more effective for hypertrophy.

✓Well SupportedBelcampo's regenerative agriculture practices result in meat that is higher in nutrients and healthy fats, and is climate positive and carbon negative.

✓Well SupportedResistance training should familiarize individuals with the sensation of reaching muscular failure and being one repetition away from failure.

✓Well SupportedThe optimal weekly volume for offsetting muscle strength decline is 5 to 15 sets per muscle group, performed within the 30-80% of one repetition maximum range.

✓Well SupportedThe ideal range for total weekly sets per muscle group for program design is 10 to 20 sets.

✓Well SupportedSubjects using palmar cooling after every other set of pull-ups increased their total pull-ups from approximately 100 to 180.

✓Well SupportedStudies on creatine's cognitive effects measure processing speed and memory, with benefits most pronounced under stress.

◐Partially SupportedEngaging in very cold water immersion within six hours after strength training can blunt adaptations.

✓Well SupportedA carbon dioxide discard time between 65 and 120 seconds indicates nervous system recovery and readiness for work.

✓Well SupportedThe most beneficial range for muscle hypertrophy and strength is achieved by moving weights or using resistance equivalent to 30% to 80% of one's one-repetition maximum.

✓Well SupportedPerforming six sets of 10 repetitions twice a week is likely the maximum frequency to maintain increased testosterone levels.

✓Well SupportedTo increase metabolism via deliberate cold exposure, it is advisable to reach a shivering state.

✓Well SupportedCarbon dioxide tolerance testing is a valuable, informative, zero-cost, and objectively trackable tool for assessing recovery.

◐Partially SupportedAndrew Huberman eats according to his desired alertness levels, consuming water and caffeine early in the day and eating his first meal around 11:00 AM or noon.

✓Well SupportedAndrew Huberman partners with Thorne supplements due to their high standards for ingredient quality and precise amounts.

✓Well SupportedMeat from regenerative farms is higher in nutrients and healthy fats, including omega-3s.

✓Well SupportedDose is a critical factor for creatine efficacy, and studies showing no effect may be due to underdosing.

✓Well SupportedBlood and DNA tests can provide valuable information about hormones, metabolic factors, blood sugar levels, and cellular, molecular, and neural circuit function.

✓Well SupportedAndrew Huberman has been meditating five to seven times per week for the past few years.

✓Well SupportedPhysiological sighs can be used between sets during strength training to recover the nervous system and enhance focus.

✓Well SupportedGood neural control, specifically the ability to independently contract and isolate a muscle to the point of mild cramping, is a predictor of potential for increasing that muscle's strength and size.

✓Well SupportedPre-exhausting muscles by performing isolation work before a compound movement can allow the compound movement to target that muscle group more effectively.

✓Well SupportedThe carbon dioxide tolerance test measures the ability to consciously control the diaphragm, engaging the parasympathetic nervous system.

✓Well SupportedProper full-range-of-motion resistance training builds strength within long ranges of motion, improving mobility and reducing injury risk for everyday activities.

✓Well SupportedMoving moderate to moderately heavy weights quickly is optimal for developing explosiveness.

✓Well SupportedMotor neurons in the spinal cord release acetylcholine at the neuromuscular junction to control muscle contraction.

✓Well SupportedGrip strength can serve as a general indicator of the body's ability to recover, reflecting the overall state of the upper motor neuron to lower motor neuron pathway.

✓Well SupportedLiquid intake should include a proper balance of electrolytes, specifically sodium, potassium, and magnesium.

✕Not SupportedIndividuals prone to cold sores should be cautious with citrulline and high-dose citrulline, as the arginine pathway activation can exacerbate cold sore outbreaks.

◐Partially SupportedGrip strength can be used first thing in the morning to assess recovery.

✓Well SupportedHigher heart rate variability (HRV) is correlated with positive physical and mental health outcomes.

✓Well SupportedHypertrophy (muscle growth) matters for strength training as more muscle mass allows for lifting greater weights.

◐Partially SupportedAchieving muscle hypertrophy requires isolating nerve-to-muscle pathways to stimulate chemical and signaling transduction events.

◐Partially SupportedOptimal resistance training involves periodization, changing sets, reps, and other variables across the week and month.

✓Well SupportedTo improve explosiveness and speed, one should never use a weight or reach a point in a set where the bar is moving very slowly.

◐Partially SupportedTo increase strength, focus on progressively moving greater loads or increasing the amount of weight moved.

◐Partially SupportedThe ability to contract a muscle hard is inversely related to the number of sets needed to stimulate that muscle for hypertrophy or strength gains.

◐Partially SupportedIndividuals should aim for 5-10 sets of resistance exercise per muscle group per week, with intensity adjusting the set count by +/- 4 sets.

◐Partially SupportedPalmer cooling can be used to accomplish higher training volume without significantly dropping the weight, which is beneficial for strength and hypertrophy goals.

◐Partially SupportedExperienced individuals may benefit from up to 25-30 weekly sets per muscle group.

✕Not SupportedVigorous exercise episodes lasting longer than an hour are not hormonally beneficial when performed regularly.

◐Partially SupportedIncorporating parasympathetic down-regulation after training, such as slow nasal breathing or zoning out for 5-20 minutes, can accelerate recovery.

◐Partially SupportedExperiencing exercise 'burn' from the lactate pathway provides positive effects when it constitutes about 10% of total exercise effort.

◐Partially SupportedDeliberate movements are controlled by top-down signals from upper motor neurons that override central pattern generators and motor neurons.

◐Partially SupportedTo stimulate muscle change, the body requires more stress than it is accustomed to, and recovery from this stress is essential.

◐Partially SupportedMuscle growth and increased flexibility occur during recovery periods after training.

◐Partially SupportedThe brain does not incorporate new neurons well, and more neurons do not necessarily equate to better brain function.

◐Partially SupportedInflammation is a natural adaptive response critical for positive adaptations to exercise, such as muscle repair and growth.

✕Not SupportedThe '10 sets of 10' protocol, when applied to big compound movements like squats or deadlifts, may not increase testosterone and could even reduce it.

◐Partially SupportedCreatine may improve cognition following traumatic brain injury, but medical consultation is essential.

◐Partially SupportedTraining at a regular time can enhance cognitive focus on non-training days during the usual training time.

◐Partially SupportedLactate acts as a buffer against acidity in muscles, helping to suppress the 'burn' and allowing muscles to continue functioning.

◐Partially SupportedFocusing on breathing and avoiding breath-holding during exercise-induced burn is important because lactate requires oxygen as a buffer, fuel, and hormonal signal.

✓Well SupportedMuscle growth occurs when myosin thickens, leading to increased muscle size and strength.

✓Well SupportedIf oxygen is plentiful and ATP demand is not excessive, pyruvate can be shuttled into mitochondria to generate over 30 ATP units via oxidation to water and CO2.

✓Well SupportedA slight caloric surplus of 100-200 calories per day above maintenance is recommended for muscle gain.

◐Partially SupportedSystemic recovery can be assessed through tests like heart rate variability and grip strength.

◐Partially SupportedThe repetition speed for hypertrophy or strength gains in resistance training can range from 0.5 to 8 seconds per repetition without significantly impacting results.

◐Partially SupportedAdequate salt intake is crucial for nerve cell communication and nerve-to-muscle signaling.

◐Partially SupportedCarbon dioxide discard rate is a zero-cost, objective tool for tracking individual recovery abilities.

◐Partially SupportedEating two to four times a day with sufficient amino acids supports muscle repair, growth, and strength improvements.

◐Partially SupportedFor hypertrophy, the primary goal is to isolate the muscle and avoid using momentum, though the speed of movement is less critical as long as momentum is avoided and motor units are recruited.

◐Partially SupportedResistance exercise is recommended for individuals of nearly all ages to counteract age-related decline in muscle contractile ability and strength, and to improve bone density.

◐Partially SupportedUsing the heaviest weights possible is not necessary for most individuals interested in offsetting age-related decline in strength or increasing hypertrophy.

◐Partially SupportedIntense exercise can temporarily impair brain function due to reduced oxygen supply to the brain.

◐Partially SupportedTo induce hypertrophy, the muscle must be challenged to grow bigger, supported by adequate nutrients, and stimulated through sufficient signaling.

◐Partially SupportedSignificant muscle hypertrophy and strength can be accomplished by adhering to key variables, not necessarily by using only heavy weights.

◐Partially SupportedMeditation facilitated by Headspace can reduce stress and improve cardiovascular disease risk.

✓Well SupportedMuscle growth typically occurs due to an increase in the size of individual muscle cells from increased synthesis of actin and myosin.

◐Partially SupportedThe podcast episodes are typically around 90 minutes, aligning with ultradian learning cycles.

✓Well SupportedThe size principle describes how motor units are recruited based on the force required, with low-threshold motor units recruited first for low-force movements, and high-threshold motor units recruited for high-force movements.

◐Partially SupportedFor untrained individuals (0-2 years of resistance exercise), performing enough sets per muscle per week is the key parameter for beneficial exercise.

◐Partially SupportedResistance training workouts exceeding 60 minutes can lead to increased cortisol levels that impede recovery.

◐Partially SupportedWeights in the range of 30-80% of maximum can induce changes in nerve-muscle connections leading to strength and hypertrophy, and heavy weights are not strictly required.

✓Well SupportedThe neuromuscular system changes very quickly at the beginning of resistance training, with remarkable but slowing changes over time.

◐Partially SupportedPerforming contractions for about 30 seconds between work sets may enhance hypertrophy.

◐Partially SupportedGreater efficiency in recruiting high-threshold motor units stimulates muscle growth and strength.

◐Partially SupportedPerforming most resistance training sets below muscular failure allows for greater volume without detrimental fatigue.

◐Partially SupportedRecruiting more motor units over time is necessary for muscles to get stronger and larger.

✕Not SupportedExercise does not increase the number of neurons in the brain past puberty in humans.

◐Partially SupportedIndividuals who can generate high-intensity muscular contractions using their brain and neurons may require fewer sets for effective training.

◐Partially SupportedChallenging muscles through pre-exhaustion and isolation before compound movements can benefit hypertrophy through the accumulation of larger myosin.

◐Partially SupportedSlowing the weight during the hardest part of a strength training movement recruits high-threshold motor units.

◐Partially SupportedRecent research, particularly in the last three years, has provided significant information on maximizing the benefits of resistance exercise.

◐Partially SupportedImproved ability to contract and isolate specific muscles likely reduces the number of sets needed to achieve desired training effects.

◐Partially SupportedThe carbon dioxide tolerance test involves inhaling deeply through the nose, exhaling through the mouth four times, then taking a fifth deep inhale and exhaling as slowly as possible through the mouth.

◐Partially SupportedThe ability to deliberately contract muscles without external resistance indicates efficient recruitment of motor units.

◐Partially SupportedCarbon dioxide tolerance is an objective metric for assessing system recovery and parasympathetic nervous system engagement.

◐Partially SupportedCreatine supplementation is supported by studies for increasing muscle creatine content and greatly increasing power output in activities like sprinting, running, jumping, and weightlifting.

◐Partially SupportedMuscle energy for movement is primarily derived from glycolysis, the breakdown of glycogen and glucose.

◐Partially SupportedWhole foods, especially animal proteins, provide a higher density of essential amino acids per calorie compared to plant-based sources.

◐Partially SupportedLighter weights in resistance training shift focus towards hypertrophy and endurance, and away from strength.

◐Partially SupportedThe time of day for training does not significantly impact hypertrophy and strength gains, though afternoon training may be better for performance.

◐Partially SupportedSix sets of 10 repetitions with compound movements can lead to a distinct hormonal output compared to 10 sets of 10.

✕Not SupportedDelayed onset muscle soreness is not required for improvements in strength, explosiveness, or hypertrophy.

◐Partially SupportedThe mind-muscle connection should be avoided for suppleness or strength gains but is beneficial for hypertrophy.

✕Not SupportedInsufficient salt, potassium, and magnesium can impair neuronal function, brain function, and nerve-to-muscle communication.

✕Not SupportedExercise benefits the human brain through hormonal signals and by improving the health of connections between neurons, rather than significantly enhancing neurogenesis.

◐Partially SupportedReducing inflammation after training can be achieved through protocols like hypnosis or by accessing deep rest states.

◐Partially SupportedCarbon dioxide discard rate measurement is linked to the ability to control the diaphragm and engage the parasympathetic nervous system.

◐Partially SupportedFor most individuals not using performance-enhancing drugs, eating 2-4 times per day is sufficient, and eating once a day is not recommended.

◐Partially SupportedA system benefits from the ability to both increase and decrease heart rate, and consistently high or low heart rate over time is not ideal.

◐Partially SupportedMeasures of heart rate variability during movement are still in a developmental phase and not yet widely adopted.

◐Partially SupportedJumping ability and the speed of standing up from the floor are predictive markers of biological aging.

◐Partially SupportedLow electrolyte levels impair brain and body function, impacting mental work, studying, writing, math, coding, and conversations.

◐Partially SupportedMuscle quality, not just size, influences metabolism and overall health.

◐Partially SupportedMuscle is vital for posture, which impacts breathing, alertness, and overall bodily function.

◐Partially SupportedResistance training can induce systemic effects, such as beneficial responses signaled by lactate, or isolate specific muscles.

◐Partially SupportedFlexing a muscle between sets diminishes the weight that can be moved for performance goals but enhances muscle growth and nerve-to-muscle isolation.

◐Partially SupportedThe nervous system controls muscle contraction and hypertrophy.

◐Partially SupportedCarbon dioxide discard time can be used to assess anxiety and recovery from anxiety bouts.

◐Partially SupportedCarbon dioxide tolerance can be measured by a carbon dioxide discard rate test.

◐Partially SupportedWhen muscles work too hard or too long without sufficient oxygen, pyruvate is converted to lactate, not lactic acid.

◐Partially SupportedSufficient omega-3s are a foundational tool for reducing baseline inflammation.

◐Partially SupportedSufficient omega-3s (above 1,000 mg EPA/day), Vitamin D, and magnesium malate are recommended to reduce systemic inflammation.

◐Partially SupportedImproving muscle quality positively affects the nervous, muscular, and immune systems, as well as other organs.

◐Partially SupportedResistance exercise sessions of 60 minutes or less can increase serum testosterone in men and women.

◐Partially SupportedBeta-alanine, dosed at 2-5 grams daily, may improve muscular endurance, reduce fatigue, and aid in body fat reduction and lean mass improvement.

◐Partially SupportedCreatine, beta-alanine, and electrolytes are core supplements for improving performance with strong scientific support.

◐Partially SupportedCreatine has been shown in seven studies to reduce fatigue.

◐Partially SupportedPhysiological sighs, such as double inhales through the nose followed by long exhales, are effective for engaging the parasympathetic nervous system.

◐Partially SupportedWhen oxygen is available, pyruvate derived from glucose breakdown can yield approximately 28-30 ATP molecules through the citric acid cycle and electron transport chain.

◐Partially SupportedIngesting arginine and citrulline can improve performance for longer duration exercise bouts due to vasodilation.

◐Partially SupportedExercise is beneficial for the brain and nervous system through hormonal signals like IGF-1 and the lactate pathway.

◐Partially SupportedBeta-alanine supports exercise performance in the 60-240 second range.

◐Partially SupportedEpisodes on topics like sleep, released earlier in the year, remain relevant for understanding and improving sleep, dreams, neuroplasticity, and learning.

◐Partially SupportedImproving muscle size (hypertrophy), endurance, flexibility, suppleness, or explosiveness is achieved by optimizing how the nervous system engages muscles.

◐Partially SupportedMuscle isolation is an unnatural phenomenon that is not typically performed during natural movements like walking.

◐Partially SupportedScheduling intense cognitive work during times when one would normally perform intense physical training can enhance focus, as biological clocks in the liver and brain predict and prepare for focused effort.

◐Partially SupportedGlucose is broken down into pyruvate, generating a small amount of ATP.

✕Not SupportedFlexing between sets is detrimental to strength goals due to muscle fatigue.

✕Not SupportedNon-steroidal anti-inflammatory drugs (NSAIDs) can interfere with the benefits of both endurance and resistance training and block pain signals that are important for identifying potential issues.

✕Not SupportedAntihistamines can inhibit benefits from both cardiovascular exercise and resistance training by blocking mast cells, which are involved in the inflammatory signaling necessary for adaptation.

✕Not SupportedExcessive training volume, such as 25-30 sets per week, can be counterproductive for some highly trained individuals with high force generation capacity.

✕Not SupportedPre-exhausting muscles before compound movements will negatively impact performance in terms of weight lifted and form maintenance.

◐Partially SupportedTraining 30 minutes to 3 hours after waking can be beneficial and provide predictability for when the body is ready to train well.

◐Partially SupportedControlling training intensity and duration is important for cognitive function and life performance.

◐Partially SupportedInflammation is a necessary stimulus for muscle adaptation during training, provided injury is avoided.

◐Partially SupportedMovement is the 'final common path' controlled by the nervous system.

◐Partially SupportedWhen a flexor muscle is activated, its antagonistic extensor muscle is typically inhibited due to reciprocal innervation.

◐Partially SupportedLactate, acting as a hormonal signal, can positively influence the heart, liver, and brain.

◐Partially SupportedTraining a muscle again while it is still sore indicates it has not recovered and should generally be avoided.

◐Partially SupportedCentral pattern generators (CPGs) in the spinal cord are involved in reflexive, rhythmic movements.

◐Partially SupportedMagnesium malate appears particularly effective in offsetting delayed onset muscle soreness (DOMS).

◐Partially SupportedMuscle tissue is the most metabolically demanding tissue in the body, except for brain tissue.