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Huberman Lab Intro

0:08 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andrew Introduces Andy Galpin

4:39 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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An Exercise Plan Facilitates Adherence & Progressive Overload, Ensuring Progress

2:31 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Disclaimer

0:20 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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AD: Momentous Supplements

0:55 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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AD: Eight Sleep

1:19 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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The 1st Step to Designing a Fitness Program: Identify Your Training Goal

3:43 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Make S.M.A.R.T. Fitness Goals: Specific, Measurable, Attainable, Realistic, & Timely

2:20 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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A Study Illustrating the Importance of Making Fitness Goals Realistic Yet Challenging

3:54 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy Recommends Breaking Long-Term Fitness Goals Into Intermediate Milestones

7:13 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Some Fitness Goals Compete With One Another; Others Are Complimentary

7:06 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Low-Volume Steady-State Cardio Is Unlikely to Interfere With Speed Goals

2:01 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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AD: Athletic Greens

0:52 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Fitness Goal Buckets: Fat Loss & Healthspan, Build Muscle & Strength, Cardio Improvements

6:58 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Whether World-Class Athlete or Weekend Golfer, Fitness Goals Help Boost Performance

3:57 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Working Toward a Fitness Goal? Andy Recommends Identifying Your Defender

3:39 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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You Have 10 Points to Allocate to Each of Life's 4 Buckets: Work, Relationships, Fitness, & Recovery

6:53 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy Galpin's 'Drop Everything And...' Strategy for Making Life Changes

3:20 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy Recommends Putting the 4-Quadrant Time Split Chart Somewhere You Can See It

2:00 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Wanna Improve Your Romantic Relationship? 'Drop Everything And Love'

0:35 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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AD: InsideTracker

1:03 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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After Deciding on a Fitness Plan, Set Realistic Training Frequency & Duration Goals

4:56 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Exercise Selection: Movement Pattern & Muscle Group Balance Across the Week Is Crucial

2:29 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy Details a Possible Exercise Progression Strategy Using the Barbell Squat

5:17 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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During Workouts, Andy Recommends Doing the Most Important Exercises First

2:16 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Why Andrew Huberman Makes Monday His Leg Day in the Gym

3:48 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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When Training Players for the NFL Combine, Andy Noticed No One Showed for Saturday Massages

4:44 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Why Andrew Huberman Wears a Shirt With a Sloth on It During Sunday Runs

1:50 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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30 Minutes of Weekly Zone 5 Exercise (Within 10% of Max Heart Rate) Benefits Deep Sleep

0:47 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Training >6 Hours Before Sleep Is Ideal; Not Possible? Do Down-Regulation Breathwork Post-Exercise

2:44 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy Galpin Isn't a Big Caffeine Guy; Andrew Huberman on the Other Hand...

1:51 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Avoid Increasing Exercise Volume >10% Week Over Week; Andy Recommends 5%

1:48 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Progressive Overload Possibilities: Movement Complexity, Intensity, Volume (Sets & Reps), Load, & Frequency

2:22 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy Galpin Recommends 6 Weeks of Progressive Overload Followed By a Deload Week

1:06 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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For Hypertrophy, Andy Recommends 10-20 Sets Per Muscle Group Per Week

1:55 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Rest Intervals: 2-5 Mins. for Strength, Speed, & Power Training; Lower for Hypertrophy

1:53 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Like Submitting a Manuscript, Training Regimens Require Chaos Management; Predict Failure Points

2:22 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Interlude

1:49 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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A Well-Rounded Fitness Program Checks Multiple Boxes, Including Proprioception

4:19 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy's Recommended January to December Fitness Program: Adjust Goals & Training Quarterly

8:59 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy Galpin's Bulking Protocol: <12 Weeks & Increase Caloric Intake 10-15%

4:57 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Why Andy Galpin Recommends Bulking & Focusing on Hypertrophy From January-March

1:58 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy's Training Recommendations From April-June: More Outdoor Sports & Fitness Classes

3:53 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Outside Exercise During Summer Is a Great Way to Meet Sun Exposure Requirements

3:10 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy Galpin Recommends Focusing on Cardiovascular Endurance From October-December

1:24 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy Galpin Recommends Taking a Week Off Training at the End of Every Quarter

3:19 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andrew Plans to Follow Andy's 4-Quarter Exercise Protocol & Deload Week Recommendations

4:33 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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How Andy Galpin Adjusts His Exercise Regimen When He's Sick & Sleep-Deprived

5:54 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Adjust Andy Galpin's 4-Quarter Fitness Regimen Based on Individual Goals

1:13 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Short on Time? Try This Andy Galpin-Approved 3-Day Exercise Program

3:48 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Physical Activity Is Necessary for Optimal Health; 1 Hr/Day of Exercise Isn't Sufficient

3:00 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy Galpin's Recommended 4-Day Split Trains Strength, Hypertrophy, & Endurance

8:45 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Don't Overlook Training Muscular Endurance; It's a Low-Hanging Fruit

2:07 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Wanna Train More? Run Andy Galpin's Recommended 3-Day Split Back-to-Back

1:07 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Frequently Deviating From Your Exercise Program Inhibits Progressive Overload

8:10 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy Doesn't Hesitate to Deviate From His Exercise Program to Train With Friends

3:29 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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Andy & Andrew Outro

2:14 · GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevityview episode

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