Essentials: Build Muscle Size, Increase Strength & Improve Recovery
from Huberman Lab
by Scicomm Media
Published: Thu Apr 10 2025
Show Notes
In this Huberman Lab Essentials 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—such as creatine and electrolytes—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 hubermanlab.com.
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Timestamps
Huberman Lab Essentials; Muscle
Muscle & Nervous System
Sponsors: Eight Sleep & LMNT
Strength & Aging, Henneman's Size Principle, Use Heavy Weights?
3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy)
Tool: Resistance Training Protocol, Increase Muscle Strength
Sponsor: AG1
Tool: Advanced Resistance Training & Volume; Speed, Rest
Testing for Recovery, Heart Rate Variability, Grip Strength
Sponsor: Function
Testing for Recovery, Carbon Dioxide Tolerance
Ice Bath Timing; NSAIDs & Exercise
Salt & Electrolytes; Creatine; Leucine