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huberman
Apr 2, 2026
38 protocols
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Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin
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Behaviors
Progressive Overload
“If you want to continue to improve, you have to have some method of overload.”
3:08 ·
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In this episode
38 protocols
▶
3:08
Progressive Overload
Behaviors
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6:15
Learn Correct Movement Patterns First
Behaviors
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6:24
Develop Tissue Tolerance Gradually
Behaviors
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6:28
Do Not Use Soreness as a Quality Metric
Behaviors
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7:23
Avoid Excessive Soreness
Behaviors
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7:28
Prioritize Training Frequency
Behaviors
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8:45
Train Joints Through Full Range of Motion
Behaviors
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9:50
Maintain Safe Back and Neck Position During Lifts
Behaviors
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10:13
Choose Stable Exercises You Can Perform Confidently
Behaviors
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10:28
Balance Upper-Body Pressing Movements
Behaviors
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10:35
Balance Upper-Body Pulling Movements
Behaviors
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10:51
Include a Lower-Body Hinge
Behaviors
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10:51
Include a Lower-Body Press
Behaviors
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12:06
Use Heavy Loads for Strength Training
Behaviors
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12:35
Use Low Repetition Sets for Strength
Behaviors
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12:53
Do About Three Working Sets Per Exercise for Strength
Behaviors
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13:01
Warm Up Before Heavy Strength Sets
Behaviors
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13:49
Rest 2–4 Minutes Between Strength Sets
Behaviors
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14:08
Use Supersets for Average-Person Strength Training
Behaviors
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15:11
Allow 48–72 Hours for Hypertrophy Recovery
Behaviors
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15:34
Train the Same Muscle Daily for Strength if Desired
Behaviors
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16:01
Use a 72-Hour Window Between Hypertrophy Sessions for the Same Muscle
Behaviors
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16:58
Provide Adequate Nutrients to Support Hypertrophy Recovery
Diet
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17:49
Match Weekly Volume Even if Training Frequency Is Lower
Behaviors
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18:12
Do 10–20 Working Sets Per Muscle Group Per Week for Hypertrophy
Behaviors
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19:14
Use 5–30 Reps Per Set for Hypertrophy
Behaviors
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19:26
Train Each Muscle at Least Twice Per Week for Strength
Behaviors
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20:07
Train Close to Failure for Hypertrophy
Behaviors
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20:30
Vary Repetition Ranges for Hypertrophy
Behaviors
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21:09
Keep Soreness Mild During Hypertrophy Training
Behaviors
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22:43
Use the 3-to-5 Strength Program Framework
Behaviors
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23:40
Use 40–70% 1RM for Power Training
Behaviors
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25:12
Use Intent to Move Fast During Strength and Power Training
Behaviors
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26:23
Use Mind-Muscle Connection During Hypertrophy Training
Behaviors
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28:08
Use Tactile Cueing to Improve Muscle Activation
Behaviors
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28:23
Use Eccentric Overload to Activate Hard-to-Target Muscles
Behaviors
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29:26
Use Proper Breathing Strategy During Resistance Training
Behaviors
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31:00
Use Post-Workout Downregulation Breathing
Behaviors