How to gain muscle | Andrew Huberman and Lex Fridman

Summary by Krater

Dr. Andy Galpin explains to Lex Fridman how cold exposure within four hours after a workout can inhibit muscle growth and strength adaptations, whereas heat therapy post-training can be beneficial. He outlines protocols for strength training, hypertrophy, and endurance.

From the video

Answers: Does cold exposure after a workout reduce muscle growth?

• cold exposure after workout
• heat therapy after training
• strength training protocols
• hypertrophy repetition range
• endurance training and sprinting

What it concludes

• Cold immersion within four hours of a training session designed for endurance, hypertrophy, or strength reduces inflammation and short-circuits adaptations.
• Heat therapy immediately after training is beneficial because it dilates the vascular system and delivers more nutrients to muscles.
• For strength training, compound multi-joint exercises performed for 3 to 5 sets of 3 to 5 repetitions with 3 to 5 minutes of rest, 3 to 5 times per week, are effective.
• For hypertrophy, repetition ranges can be broad from 6 to 30 reps, with about 10 sets per muscle group per week taken close to failure.
• To build endurance while maintaining muscle size, adding one day a week of all-out 90-second heart rate work is recommended.