In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline.

I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels.

Read the episode show notes: go.hubermanlab.com/sPY0glv

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode:    • Science of Muscle Growth, Increasing Stren...  

More Huberman Lab Essentials: go.hubermanlab.com/essentials

Timestamps
00:00:00 Huberman Lab Essentials; Muscle
00:02:02 Muscle & Nervous System
00:03:24 Strength & Aging, Henneman's Size Principle, Use Heavy Weights?
00:07:30 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy)
00:09:31 Tool: Resistance Training Protocol, Increase Muscle Strength
00:13:16 Tool: Advanced Resistance Training & Volume; Speed, Rest
00:16:17 Testing for Recovery, Heart Rate Variability, Grip Strength
00:19:54 Testing for Recovery, Carbon Dioxide Tolerance
00:22:51 Ice Bath Timing; NSAIDs & Exercise
00:24:06 Salt & Electrolytes; Creatine; Leucine

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Disclaimer & Disclosures: www.hubermanlab.com/disclaimer