Research notes

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Exercise

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
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
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
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