Huberman labs
what controls muscle are neurons Skull neurons - generate movement lower neurons - cause to contract
Andy Galpin
Tip: add bicarbonate sodium to training b
Areas to improve
skill: do the right movement speed: as fast as possible hyperthrpohe (muscle time) 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
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) 3 sets of 5 3 times a week (20 minutes exercise)
/ Hypertrophy
Volume: 8 to 30 reps per set (30 super pump no sore0 Frequency: needs 72 hours rest Is the muscle contracting in exercise Do you feel big pump afterwards? 10 working sets per muscle group per week Total driver of hypertropjhy is voluem
Endurance
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 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
Exercise