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Andrew Huberman

04/10/25

@ Andrew Huberman

Muscle is vitally important for athletic performance and longevity.

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Andrew Huberman

04/10/25

@ Andrew Huberman

The nervous system governs muscle movement through the relationship between neurons and muscles.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Neurons control muscle through upper motor neurons in the motor cortex, lower motor neurons in the spinal cord, and central pattern generators for rhythmic movements.

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Andrew Huberman

04/10/25

@ Andrew Huberman

To improve muscle hypertrophy and strength, you can use specific aspects of muscular contraction without necessarily lifting heavy weights.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Getting stronger doesn't always mean increasing muscle size; muscles can become stronger without getting bigger.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Most people should aim to strengthen their muscles to offset age-related decline in strength and posture.

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Andrew Huberman

04/10/25

@ Andrew Huberman

The Henneman size principle states that we recruit motor units from low to high threshold based on the weight being lifted, conserving energy.

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Andrew Huberman

04/10/25

@ Andrew Huberman

You can build muscle strength and hypertrophy with weights ranging from 30% to 80% of your maximum, not just heavy weights.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Three major stimuli for muscle adaptation are stress, tension, and damage, with stress being essential for change.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Generating isolated contractions is key for muscle hypertrophy, while strength training focuses on moving weights as a system.

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Andrew Huberman

04/10/25

@ Andrew Huberman

To get stronger, focus on progressively increasing the loads you move; for hypertrophy, aim for localized, intense muscle contractions, and moving weights in the 30% to 80% range of your one repetition maximum is the most beneficial for muscle hypertrophy and strength.

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Andrew Huberman

04/10/25

@ Andrew Huberman

To improve strength, you should perform anywhere from two to 20 sets per week, with five sets being sufficient to maintain muscle mass.

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Andrew Huberman

04/10/25

@ Andrew Huberman

If you avoid resistance training, you will lose muscle size and strength, which negatively impacts your metabolism and posture.

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Andrew Huberman

04/10/25

@ Andrew Huberman

For those new to weight training, at least five sets per muscle group per week are necessary just to maintain muscle mass.

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Andrew Huberman

04/10/25

@ Andrew Huberman

The intensity of your workouts should include about 10% of sets at high intensity, where you work to muscular failure, while most sets should not be to failure to allow for more volume.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Most people should aim for 5 to 15 sets of resistance exercise per week per muscle group to offset declines in muscle strength.

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Andrew Huberman

04/10/25

@ Andrew Huberman

To recover effectively between sets, resting for two to six minutes can be beneficial for hypertrophy and strength gains.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Grip strength is a reliable measure of recovery, as it reflects your ability to generate force and control your muscles effectively.

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Andrew Huberman

04/10/25

@ Andrew Huberman

You can assess your recovery by testing grip strength, which indicates how well your nervous system is functioning after training; check your ability to generate force in grip strength when you first wake up, as it should improve throughout the day.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Carbon dioxide tolerance is a valuable tool for assessing recovery; perform a CO2 tolerance test by inhaling deeply through your nose and exhaling slowly through your mouth.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Your carbon dioxide discard time indicates recovery status: 20-25 seconds suggests you're not fully recovered, while 30-60 seconds indicates you're in the green zone for more physical work.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Using ice baths after resistance training may short-circuit muscle growth and repair by interfering with pathways that promote these processes.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Non-steroidal anti-inflammatory drugs can hinder gains in endurance, strength, and muscle size, so be cautious about their use around exercise.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Sufficient salt intake is crucial for nerve-to-muscle communication; without it, performance can suffer significantly.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Creatine enhances muscle performance, with studies showing a 12-20% increase in power output during activities like sprinting and weightlifting.

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Andrew Huberman

04/10/25

@ Andrew Huberman

Ingesting 700 to 3,000 milligrams of leucine with each meal supports muscle growth; whole food sources are preferred over supplements.

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Andrew Huberman

04/10/25

@ Andrew Huberman

For optimal muscle repair and growth, consume sufficient amino acids two to four times a day, aligned with your dietary preferences.

Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials

Takeaways