In this <a href="https://hubermanlab.com/essentials">Huberman Lab Essentials</a> 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&#x2014;such as creatine and electrolytes&#x2014;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 at <a href="https://www.hubermanlab.com/episode/essentials-build-muscle-size-increase-strength-improve-recovery">hubermanlab.com</a>.<h2>Timestamps</h2>00:00:00 Huberman Lab Essentials; Muscle00:02:02 Muscle & Nervous System00:03:24 Sponsors: Eight Sleep & LMNT00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights?00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy)00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength00:15:55 Sponsor: AG100:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength00:24:29 Sponsor: Function00:26:16 Testing for Recovery, Carbon Dioxide Tolerance00:29:20 Ice Bath Timing; NSAIDs & Exercise00:30:34 Salt & Electrolytes; Creatine; Leucine<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a>

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Essentials: Build Muscle Size, Increase Strength & Improve Recovery

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