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Strength vs. hypertrophy explained: - Strength = force production; hypertrophy = increase in muscle size, with no direct requirement for added function - Overlap is high for beginners and intermediate trainees, but the two adaptations diverge significantly at advanced levels - Powerlifters vs. bodybuilders: "The powerlifters will be significantly... stronger than the bodybuilders on average, and the bodybuilders will have more muscle" - You can get stronger without adding muscle: "If you want to get stronger and you don't want to add muscle for any reason, it is quite easy to get stronger and not add much muscle mass" - Strength has two distinct components: physiology (neuromuscular force production) and mechanics (technique, biomechanics, sequencing, and skill) Andy Galpin, PhD on Andrew D. Huberman, Ph.D.show more

Huberman Lab Clips

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45,009 Aufrufe • vor 1 Monat •via X (Twitter)

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James Campbellvor 1 Monat

From grok **Action-wise (what you actually do differently):** **For pure strength (advanced):** - Lift very heavy weights for low reps (usually 1–5) - Rest longer between sets (3–5+ minutes) - Focus hard on perfect technique, bar path, and skill of the lift - Prioritize big compound movements (squat, deadlift, bench, etc.) - Train the same lifts frequently so your nervous system gets better at producing force **For pure hypertrophy (advanced):** - Use moderate weights for higher reps (usually 6–15+) - Rest shorter (1–2 minutes) - Chase muscle “pump,” controlled tempo, and higher total volume - Add isolation exercises and vary angles to hit the muscle from different ways - Focus more on feeling the target muscle work than on moving the heaviest possible weight That’s the practical difference in what an advanced person does in the gym.

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Just Markvor 1 Monat

Hypertrophy is the push-up bra of weight training. Eventually your faux physique will be discovered

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John Loschiavovor 1 Monat

For most people, the useful part of this distinction is what the extra capacity lets them do outside the gym. A chair, shopping bags or a two-centimetre shower lip don't care whether it came from strength or size. They only become a problem when there's nothing spare.

Profilbild von Shobhit Shukla

Shobhit Shuklavor 1 Monat

@DrAndyGalpin It is remarkable the small fraction of fitness community that understands the difference. When the focus shifts from flexing for social media to being able to maneuver your body through space (a key requirement for pretty much any sport), you start to appreciate the difference.

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DTDavisvor 1 Monat

Strength is a Skill. - Pavel Tsatsouline

Profilbild von Allison “Snow Bunny” Ethier

Allison “Snow Bunny” Ethiervor 1 Monat

Strength is part of building muscle. Anyone has a significant amount of muscle is strong

Profilbild von Enhanced Guides | Research & Biohacking

Enhanced Guides | Research & Biohackingvor 1 Monat

This is why “the best rep range” is the wrong question without a goal. Size responds across a wide loading range, while maximal strength is far more specific to practicing heavy force production and the lift itself.

Profilbild von Camo Kimble

Camo Kimblevor 1 Monat

Best part for most guys: at the beginner stage you do not have to choose. Get strong on five lifts for two years and the size shows up on its own. The split only matters once you have earned the right to specialize.

Profilbild von Hyper High 🇵🇸

Hyper High 🇵🇸vor 1 Monat

Unbearably verbose

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The exact number of sets you need to grow muscle: - 10 working sets per muscle group per week is the minimum threshold - Aim for 15-20 sets per muscle group per week - Well-trained lifters: 20-25 sets per week - Split it up: 3 sets of 10 on Mon/Wed/Fri beats cramming it all into one session - Every set has to be taken to fatigue or near muscular failure - Intensity drives strength. Volume drives hypertrophy Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

The exact number of sets you need to grow muscle: - 10 working sets per muscle group per week is the minimum threshold - Aim for 15-20 sets per muscle group per week - Well-trained lifters: 20-25 sets per week - Split it up: 3 sets of 10 on Mon/Wed/Fri beats cramming it all into one session - Every set has to be taken to fatigue or near muscular failure - Intensity drives strength. Volume drives hypertrophy Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

229,870 Aufrufe • vor 15 Tagen

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,312 Aufrufe • vor 2 Jahren

The slow and control crowd are ignoring simple concepts and principles of motor unit recruitment. Control is important, yes. But you don’t have to move slow to have control, ask a bull rider. Fast and controlled is what you want in the weight room The effort is what is going to recruit those high threshold motor units and the bigger faster stronger type II muscle fibers Slow is low recruitment and high fatigue. Seems like everyone ignores logic on this topic. If you think you’ve hit your “genetic potential” you probably just need a fresh perspective on training. Start with this idea, that speed and the effort to move loads fast will always yield more motor recruitment and ultimately more strength and hypertrophy

The slow and control crowd are ignoring simple concepts and principles of motor unit recruitment. Control is important, yes. But you don’t have to move slow to have control, ask a bull rider. Fast and controlled is what you want in the weight room The effort is what is going to recruit those high threshold motor units and the bigger faster stronger type II muscle fibers Slow is low recruitment and high fatigue. Seems like everyone ignores logic on this topic. If you think you’ve hit your “genetic potential” you probably just need a fresh perspective on training. Start with this idea, that speed and the effort to move loads fast will always yield more motor recruitment and ultimately more strength and hypertrophy

Official Strength Debates

59,720 Aufrufe • vor 5 Monaten

Strength should not be judged by how loud you are, but on the results you get for the American people. I would appreciate your vote. Together we will win in November and build a stronger Ohio and a safer, more prosperous America.

Strength should not be judged by how loud you are, but on the results you get for the American people. I would appreciate your vote. Together we will win in November and build a stronger Ohio and a safer, more prosperous America.

Matt Dolan

20,371 Aufrufe • vor 2 Jahren

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Dr. Rhonda Patrick

83,710 Aufrufe • vor 1 Jahr

Everything you need to know about creatine: "It is the most tested, safe, and effective sports supplement we have." "Creatine monohydrate has been shown to saturate the muscle cells 100% with phosphocreatine and that's what you want." "They've debunked the kidney stuff, they've debunked the liver stuff, there's no evidence that it harms healthy kidney or liver." "There are a few studies that show a decrease in fat mass as well." "If you just take five grams per day, it'll take two, three, four weeks, but you will get to the same place." Layne Norton, PhD on Andrew D. Huberman, Ph.D.

Everything you need to know about creatine: "It is the most tested, safe, and effective sports supplement we have." "Creatine monohydrate has been shown to saturate the muscle cells 100% with phosphocreatine and that's what you want." "They've debunked the kidney stuff, they've debunked the liver stuff, there's no evidence that it harms healthy kidney or liver." "There are a few studies that show a decrease in fat mass as well." "If you just take five grams per day, it'll take two, three, four weeks, but you will get to the same place." Layne Norton, PhD on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

13,659 Aufrufe • vor 2 Monaten

$On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:$

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:

Dr. Rhonda Patrick

124,040 Aufrufe • vor 1 Jahr

Nice abs and a strong core are pretty high on most people's wish list. But when it comes to training the core, we somehow throw out the fundamental, science-based exercise principles that govern skeletal muscle exercise adaptations. Think about it. If you wanted bigger quads and I told you we were only doing wall squats, you'd look at me like I was crazy. That's exactly what’s happening with your core when all you’re doing is planks and 3 sets of crunches. The size principle matters here. If you're never generating high levels of force, large portions of your motor units never get recruited — and what doesn't get recruited doesn't get stronger. Fatigue and burning are not the same as force production.

Nice abs and a strong core are pretty high on most people's wish list. But when it comes to training the core, we somehow throw out the fundamental, science-based exercise principles that govern skeletal muscle exercise adaptations. Think about it. If you wanted bigger quads and I told you we were only doing wall squats, you'd look at me like I was crazy. That's exactly what’s happening with your core when all you’re doing is planks and 3 sets of crunches. The size principle matters here. If you're never generating high levels of force, large portions of your motor units never get recruited — and what doesn't get recruited doesn't get stronger. Fatigue and burning are not the same as force production.

Andy Galpin, PhD

254,646 Aufrufe • vor 6 Monaten

Stronger thighs = longer life? Steven Kotler drops this mind-blower: "The single most important thing you can do... leg strength. Thigh muscle mass inversely correlates with mortality." Vishen Lakhiani: "Leg strength correlates with mortality?" Kotler: "No—inversely correlates." Science nugget: Multiple studies back it—higher quad/knee extension strength predicts lower all-cause mortality (e.g., 14% reduced risk per meta-analysis of millions; stronger legs tie to better brain health, mobility, metabolic function, and independence in aging). Legs are your body's biggest muscle engine—neglect them, and the stats show up. Crazy how the foundation of longevity might be... leg day. Do you prioritize legs in training? Ever notice strength gains there changing how you feel/age? Or skipping them and regretting it? Your take 👇

Stronger thighs = longer life? Steven Kotler drops this mind-blower: "The single most important thing you can do... leg strength. Thigh muscle mass inversely correlates with mortality." Vishen Lakhiani: "Leg strength correlates with mortality?" Kotler: "No—inversely correlates." Science nugget: Multiple studies back it—higher quad/knee extension strength predicts lower all-cause mortality (e.g., 14% reduced risk per meta-analysis of millions; stronger legs tie to better brain health, mobility, metabolic function, and independence in aging). Legs are your body's biggest muscle engine—neglect them, and the stats show up. Crazy how the foundation of longevity might be... leg day. Do you prioritize legs in training? Ever notice strength gains there changing how you feel/age? Or skipping them and regretting it? Your take 👇

Camus

43,524 Aufrufe • vor 6 Monaten

Training at long muscle lengths grows muscle better than training at short muscle lengths 💪 New research breakdown! RIP Dan Rowden.joelseedman_ahp 🤣🤣🤣🤣🤣🤣 We have substantial research demonstrating that full range of motion (ROM) training produces better hypertrophy & strength than partial range of motion training but that has only been shown when the partial reps are when the muscle is in a shortened position (PMID: 34170576) A new meta-analysis by @bradschoenfeldphd Dan Rowden__pak @wolfcoach_ @bretcontreras1 Menno.henselmans Dan Rowdenmikeroberts compared training at long muscle lengths vs training at short muscle lengths & found that training at long muscle lengths produced more hypertrophy than training at shortened muscle lengths This body of literature demonstrating that to maximize muscular hypertrophy it is important to train muscles in a lengthened position. Some have postulated that lengthened partials may produce more hypertrophy than full ROM training but thus far the research shows them to be equivalent when volume & intensity are matched Anyone wanna take a bet on if Dan Rowden.joelseedman_ahp adjusts his recommendations to be in line with the literature? Spoiler alert… he won’t Share & save. Only YOU can stop the spread of BS 🔥

Training at long muscle lengths grows muscle better than training at short muscle lengths 💪 New research breakdown! RIP Dan Rowden.joelseedman_ahp 🤣🤣🤣🤣🤣🤣 We have substantial research demonstrating that full range of motion (ROM) training produces better hypertrophy & strength than partial range of motion training but that has only been shown when the partial reps are when the muscle is in a shortened position (PMID: 34170576) A new meta-analysis by @bradschoenfeldphd Dan Rowden__pak @wolfcoach_ @bretcontreras1 Menno.henselmans Dan Rowdenmikeroberts compared training at long muscle lengths vs training at short muscle lengths & found that training at long muscle lengths produced more hypertrophy than training at shortened muscle lengths This body of literature demonstrating that to maximize muscular hypertrophy it is important to train muscles in a lengthened position. Some have postulated that lengthened partials may produce more hypertrophy than full ROM training but thus far the research shows them to be equivalent when volume & intensity are matched Anyone wanna take a bet on if Dan Rowden.joelseedman_ahp adjusts his recommendations to be in line with the literature? Spoiler alert… he won’t Share & save. Only YOU can stop the spread of BS 🔥

Layne Norton, PhD

52,435 Aufrufe • vor 2 Jahren

Taking an ice bath after a workout is highly effective for relieving fatigue and muscle soreness. The cold water constricts blood vessels, reducing excessive inflammation and swelling in the muscles and dramatically alleviating subjective pain. If you want to recover quickly from muscle soreness and fatigue, perhaps due to consecutive matches or wanting to avoid affecting your work the next day, it might be worth trying. With that much muscle, he must be experiencing considerable muscle fatigue. It looks very refreshing. (Note: However, this method has a double-edged sword; it can be counterproductive for those aiming to increase muscle size (hypertrophy).) 🏋️‍♂️🤼‍♂️⛹️‍♂️🤾‍♂️💪😆☠️▶️😅💦▶️🛁🧊🥶▶️😇✨

Taking an ice bath after a workout is highly effective for relieving fatigue and muscle soreness. The cold water constricts blood vessels, reducing excessive inflammation and swelling in the muscles and dramatically alleviating subjective pain. If you want to recover quickly from muscle soreness and fatigue, perhaps due to consecutive matches or wanting to avoid affecting your work the next day, it might be worth trying. With that much muscle, he must be experiencing considerable muscle fatigue. It looks very refreshing. (Note: However, this method has a double-edged sword; it can be counterproductive for those aiming to increase muscle size (hypertrophy).) 🏋️‍♂️🤼‍♂️⛹️‍♂️🤾‍♂️💪😆☠️▶️😅💦▶️🛁🧊🥶▶️😇✨

knockout☆

176,311 Aufrufe • vor 3 Monaten

Choosing loads for Low Rep Hypertrophy Sets I’ve had this question asked a million times, and I’ve answered it over and over but here is a different look for you that might help you understand better We are looking for the sweet spot in what I call the hypertrophy zone. The hypertorphy zone is when you are able to apply high effort (trying to move the bar fast in concentrics) but the weight is heavy enough to keep the tension on the muscle. For those worried about time of tension, this is a crucial element to understand, it starts with choosing the right load. The takeaway from this video is simple. Don’t get wrapped up with the pounds and the weight you are using on any one set, the magic is in the totality of pounds you lift relative to your max and the cherry on top is you’re using high effort for all the reps set to set which is the chefs kiss for building dense muscle along with strength to keep the gains coming for a long time. If you’re an athlete this method is especially for you.

Choosing loads for Low Rep Hypertrophy Sets I’ve had this question asked a million times, and I’ve answered it over and over but here is a different look for you that might help you understand better We are looking for the sweet spot in what I call the hypertrophy zone. The hypertorphy zone is when you are able to apply high effort (trying to move the bar fast in concentrics) but the weight is heavy enough to keep the tension on the muscle. For those worried about time of tension, this is a crucial element to understand, it starts with choosing the right load. The takeaway from this video is simple. Don’t get wrapped up with the pounds and the weight you are using on any one set, the magic is in the totality of pounds you lift relative to your max and the cherry on top is you’re using high effort for all the reps set to set which is the chefs kiss for building dense muscle along with strength to keep the gains coming for a long time. If you’re an athlete this method is especially for you.

Official Strength Debates

40,118 Aufrufe • vor 1 Monat

Resistance training can have long-term benefits that last years. Even if you later quit. Just one year of high-intensity resistance training can preserve leg strength in older adults for three years after stopping—even as muscle mass declines. This surprising resilience suggests that the benefits of strength training extend far beyond muscle size, creating lasting neuromuscular adaptations that keep you strong long after the workouts end. In contrast, those who engaged in moderate-intensity training (body weight) or did not exercise experienced significant losses in both strength and functionality within the three years after training stopped. This suggests that resistance training could be crucial for maintaining muscular functionality later in life, perhaps due to lasting increases in neuromuscular components like acetylcholine receptors — an idea sometimes referred to as “muscle memory.” Dr. Layne Norton (Layne Norton, PhD) dives deep into these surprising findings in episode 94 of the FoundMyFitness podcast. To get the full breakdown, make sure to watch the full episode:

Resistance training can have long-term benefits that last years. Even if you later quit. Just one year of high-intensity resistance training can preserve leg strength in older adults for three years after stopping—even as muscle mass declines. This surprising resilience suggests that the benefits of strength training extend far beyond muscle size, creating lasting neuromuscular adaptations that keep you strong long after the workouts end. In contrast, those who engaged in moderate-intensity training (body weight) or did not exercise experienced significant losses in both strength and functionality within the three years after training stopped. This suggests that resistance training could be crucial for maintaining muscular functionality later in life, perhaps due to lasting increases in neuromuscular components like acetylcholine receptors — an idea sometimes referred to as “muscle memory.” Dr. Layne Norton (Layne Norton, PhD) dives deep into these surprising findings in episode 94 of the FoundMyFitness podcast. To get the full breakdown, make sure to watch the full episode:

Dr. Rhonda Patrick

184,115 Aufrufe • vor 2 Jahren

6 rules for strength training: - Load above 85% of your 1 rep max, 75% if moderately trained - Keep sets at 5 reps or less, intensity is the driver, not volume - Ramp up first: 10 reps at 50%, 8 at 60%, 8 at 70%, 5 at 75% - Then 2 to 3 work sets, 3 sets per exercise is plenty - Rest 2 to 4 min between sets so fatigue doesn't cut your load - Superset another muscle group during that rest, tiny strength cost, far shorter session Strength is a demand for load, not reps. Protect the load and the rest, and the adaptation follows. Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

6 rules for strength training: - Load above 85% of your 1 rep max, 75% if moderately trained - Keep sets at 5 reps or less, intensity is the driver, not volume - Ramp up first: 10 reps at 50%, 8 at 60%, 8 at 70%, 5 at 75% - Then 2 to 3 work sets, 3 sets per exercise is plenty - Rest 2 to 4 min between sets so fatigue doesn't cut your load - Superset another muscle group during that rest, tiny strength cost, far shorter session Strength is a demand for load, not reps. Protect the load and the rest, and the adaptation follows. Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

15,193 Aufrufe • vor 9 Tagen

Muscle loss with age is common, but much of that decline is driven by inactivity, not aging alone. On average, we reach peak muscle mass somewhere between 20 and 30, then lose about 8% per decade after that. By the time many adults reach their 70s and 80s, they may have only 60–80% of the muscle mass they had at 30. A big reason why is anabolic resistance. As we get older, muscle becomes less responsive to amino acids, one of the key signals for building and maintaining muscle. This is where resistance training becomes non-negotiable. It's one of the main signals that tells muscle to grow. And just as importantly, it helps re-sensitize muscle to amino acids, so the body responds to protein more like it did when you were younger.

Muscle loss with age is common, but much of that decline is driven by inactivity, not aging alone. On average, we reach peak muscle mass somewhere between 20 and 30, then lose about 8% per decade after that. By the time many adults reach their 70s and 80s, they may have only 60–80% of the muscle mass they had at 30. A big reason why is anabolic resistance. As we get older, muscle becomes less responsive to amino acids, one of the key signals for building and maintaining muscle. This is where resistance training becomes non-negotiable. It's one of the main signals that tells muscle to grow. And just as importantly, it helps re-sensitize muscle to amino acids, so the body responds to protein more like it did when you were younger.

Dr. Rhonda Patrick

262,059 Aufrufe • vor 5 Monaten

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Dr. Rhonda Patrick

120,402 Aufrufe • vor 1 Jahr

Neural drive is the intensity of the signal sent from the CNS to muscles, dictating recruitment of muscle fibre and the force produced. It represents the neuromuscular ability to increase muscle tension, power, and speed It deteriorates with age. Older adults cannot "turn up the volume" of the neural signal as high as younger people. We can slow the decline via Maximal strength training and Power (high velocity) training. You want both. Heavy RT alone is not sufficient. These are 2 simple examples of high intensity movements. Whether a sprinter or someone not wanting to move increasingly slowly as they age, employ them 🦥 or 🤸? #AGEility

Neural drive is the intensity of the signal sent from the CNS to muscles, dictating recruitment of muscle fibre and the force produced. It represents the neuromuscular ability to increase muscle tension, power, and speed It deteriorates with age. Older adults cannot "turn up the volume" of the neural signal as high as younger people. We can slow the decline via Maximal strength training and Power (high velocity) training. You want both. Heavy RT alone is not sufficient. These are 2 simple examples of high intensity movements. Whether a sprinter or someone not wanting to move increasingly slowly as they age, employ them 🦥 or 🤸? #AGEility

Rowan

24,290 Aufrufe • vor 7 Monaten

More protein does not necessarily mean more muscle. For most people doing resistance training, gains in muscle and strength appear to plateau around 1.6 g/kg/day. But there’s a good reason to push protein higher when the goal is fat loss or body recomposition. Higher protein intake can: - increase satiety and make a calorie deficit easier to sustain - help preserve lean mass so more of the weight lost comes from fat - modestly increase energy expenditure through the thermic effect of food This often gets lost in debates about “optimal” protein intake. You may not need more than ~1.6 g/kg/day to maximize muscle growth, but higher intakes can still be useful when you’re trying to lose fat without losing muscle.

More protein does not necessarily mean more muscle. For most people doing resistance training, gains in muscle and strength appear to plateau around 1.6 g/kg/day. But there’s a good reason to push protein higher when the goal is fat loss or body recomposition. Higher protein intake can: - increase satiety and make a calorie deficit easier to sustain - help preserve lean mass so more of the weight lost comes from fat - modestly increase energy expenditure through the thermic effect of food This often gets lost in debates about “optimal” protein intake. You may not need more than ~1.6 g/kg/day to maximize muscle growth, but higher intakes can still be useful when you’re trying to lose fat without losing muscle.

Dr. Rhonda Patrick

161,406 Aufrufe • vor 1 Monat

Push-ups get dismissed as “too easy” because most people never load them properly. If you’re doing sets of 30–50 reps, you’re not building as much strength or muscle as you think. Progression matters. Here’s how I scale the load on push-ups without machines or a weighted vest: • Start with standard push-ups • Elevate the feet to shift more load to the upper body • Add bands to increase resistance • Use rings to increase range of motion I didn't show it, but you can also elevate you feet while doing the ring push-ups to add more load as a 5th progression. Every step increases mechanical tension—which is the real driver of muscle growth. Stop repping out on push-ups. Start adding load...and enjoy the growth.

Push-ups get dismissed as “too easy” because most people never load them properly. If you’re doing sets of 30–50 reps, you’re not building as much strength or muscle as you think. Progression matters. Here’s how I scale the load on push-ups without machines or a weighted vest: • Start with standard push-ups • Elevate the feet to shift more load to the upper body • Add bands to increase resistance • Use rings to increase range of motion I didn't show it, but you can also elevate you feet while doing the ring push-ups to add more load as a 5th progression. Every step increases mechanical tension—which is the real driver of muscle growth. Stop repping out on push-ups. Start adding load...and enjoy the growth.

Ted Ryce

65,584 Aufrufe • vor 5 Monaten