Beautiful Brain Operating System

Explore

Research notes

Exercise

Huberman labs

what controls muscle are neurons

Skull neurons - generate movement

lower neurons - cause to contract

⁠

https://youtu.be/XLr2RKoD-oY?t=1424⁠

⁠

https://www.youtube.com/watch?v=XLr2RKoD-oY⁠

⁠

Andy Galpin

⁠

https://www.youtube.com/watch?v=IAnhFUUCq6c⁠

⁠

Tip: add bicarbonate sodium to training b

Areas to improve

skill: do the right movement

speed: as fast as possible

power: speed x strenght

strength

hyperthrpohe (muscle time)

endurance

muscular endurance: # push in one minute

aerobic power: lot of work in short stints (< 3 minutes)

vo2 max: 3-12 minutes max heart rate

long duration endurance: howl long can you sustain work

Important concepts

progressive overload

less sore than more sore (3 out of 10)

larger motion, full range motion

hypertrophy training and anarobic condition are the ones that hit the most

The intention matters, if you are striving to go as fast as possible it will do better work than if you don't have that thinking (even if you go at same speed)

Dont do ice exposure up to 4-8 hours

Progressive overload

You need to push the system to add additional stress (add more weights, more often, more repititions)

Modifiable variables

Exercise choice: use exercises you can do and that the others can be

Intensity: % of rep max or % of VO2 max (conversion charts instead of one rep max)

Frequency: how many days week training (competition you train less)

Volume: total reps - sets vs reps - reported as weekly total

Rest intervals: rest between steps

Progression: increase by weight, complexity, etc. (leg press to squat)

Order: within the day, conditioning affects power strength, but not the reverse around

Strength

Pressing should be horizontal and vertical

You need to challenge the muscle to produce more strenght = need to produce more force

Choice: pick full range of motion

Intensity: Above 85% of your vo2 max

Volume: typically 5 repetitions per set (at least 3 sets) (warm up to it)

Rest intervals: high rest intervals - 2 to 4 minutes (you can engage other muscles, super setting)

Frequency: can be daily

3 sets of 5 3 times a week (20 minutes exercise)

/ Hypertrophy

Intensity:

Volume: 8 to 30 reps per set (30 super pump no sore0

Rest intervals:

Frequency: needs 72 hours rest

Drivers

Metabolic stress

mechanical tension

muscular damage

Exercises

Is the muscle contracting in exercise

Do you feel big pump afterwards?

Do you feel soreness?

10 working sets per muscle group per week

Total driver of hypertropjhy is voluem

Endurance

exercise choice

150 to 180 minute zone 2 cardio

You want to touch your maximum heart rate 4-8 times at least once a week

Eccentric landing is more effort - cost soreness

Bike and swimming, rowing have less eccentric

Progress very slowly when involves eccentric landing

Intensity:

Frequency: you can do it daily if you are doing zone 2 (doesnt influence hypertrophy)

Breathing

For minimum amount of reps you can avoid breathing

For sets of 5+ you want to have a breathing strategy, for example breathe every 3

Have a 5 minute down regulation after the workout

Hypertrophy vs strenght: hypertrophy more sore more rest, strenght need less

For speed,power, stregth you can work every day

⁠

https://youtu.be/IAnhFUUCq6c⁠

⁠

https://www.youtube.com/watch?v=UNCwdFxPtE8⁠

⁠

Food

Protein is not for energy that’s fats and hidrates

You want to eat more frquwnetly because it does not stor

Protein 1 gram per pound body weigh per day

Maltose, sucrose(table sugar) and lactose - different glucose combination

Glicogen complex carbs =!starch in vegetable a

Eat more complex: less likely to develop diabetes and have more fiber slow releasing less energy spikes

Carbs are 3 things sugar, starch, fiber

5g carbs per kg of weight. T

Less 10% of it added sugar

Fats and carbs are interchangeable - carbs are faster to burn, fats store energy

Fats have more calories per weight than carbs

Lactate can be used for fuel Brain - only glucose is the brain fuel

Periodization

-volume goes down, intensity goes up as you go into competition

PRocess

- Determine big goal (for 6-8 weeks) first - back squat by 15%

- Define defenders (what is preventing you from that goal) - leg strength and ankle flexibility

- Define mini goal for each defender

- Define block length necessary that you need to get to mini goal

Want to print your doc?
This is not the way.

Try clicking the ⋯ next to your doc name or using a keyboard shortcut (

CtrlP

) instead.