Introduction: Why This Episode Matters
In one of the most practical and important conversations on training science in recent memory, Dr. Andrew Huberman sat down with strength scientist Dr. Andy Galpin to deliver a comprehensive guide to building strength, increasing muscle, and preserving function for life.
This isn’t another clickbait “bro science” routine. This is a deep dive into what works, why it works, and how it applies whether you’re an elite athlete, a high-performing executive, or someone who’s just tired of feeling weak, stiff, or out of shape.
As someone who’s worked with driven adults across the U.S. from competitive BJJ athletes to former athletes navigating their 40s and 50s — I’ve seen how the right strength strategy can completely change your performance, energy, and health span.
So let’s break it all down.
Why Strength Training Is Non-Negotiable After 35
Dr. Galpin kicks off the episode with a statement that every man and woman over 35 needs to hear:
“Resistance training is the number one tool to combat neuromuscular aging. You cannot replace it with cardio.”
That’s not an opinion — it’s data. After age 40:
- You lose approximately 1% of muscle mass per year.
- But strength declines even faster at 2–4% per year.
- Worst of all? Muscle power, which affects your ability to move quickly, catch yourself during a fall, or generate speed, drops by 8–10% per year.
Let that sink in: the “frailty” most people associate with aging isn’t inevitable — it’s largely the result of stopping strength training.
Even more encouraging? Galpin references a study where individuals over 90 saw 30–170% increases in strength and hypertrophy in just 12 weeks of lifting.
✅ Takeaway: It’s never too late to start. And if you’re in your 30s, 40s, or 50s, strength training isn’t optional — it’s your ticket to a longer, more independent life.
Strength vs. Hypertrophy: What’s the Difference?
One of the clearest explanations I’ve ever heard came from Galpin’s breakdown here:
- Strength = The ability to produce force (e.g., a heavy deadlift or squat).
- Hypertrophy = An increase in muscle size (e.g., larger quads, arms, or chest).
Yes, strength and hypertrophy often go hand in hand especially for beginners. But it’s possible to get stronger without growing bigger, and vice versa.
Real-world example:
- A powerlifter in the 181 lb class may out-lift a 250 lb bodybuilder because their nervous system is better trained to recruit muscle fibers and apply force efficiently.
- Meanwhile, a physique competitor may have more muscle volume but train in rep ranges that prioritize size over maximal strength.
Why does this matter?
Because your goals determine your training structure:
- Want to feel strong and athletic without bulking up? Focus more on strength rep ranges and neurological training.
- Want to grow visible muscle mass? Prioritize volume, moderate weights, and progressive overload for hypertrophy.
Progressive Overload: The Most Important Principle Most People Ignore
Galpin pulls no punches here:
“The number one mistake people make is failing to apply progressive overload.”
Translation? Doing the same 3×10 workout with the same dumbbells for months isn’t going to get you anywhere.
Here’s how to apply progressive overload week by week:
| Overload Method | How to Use It |
| Add Weight | Increase by 2.5–10% weekly if form is strong. |
| Add Reps | Go from 8 to 10 reps with the same weight. |
| Add Sets | Increase from 3 to 4 sets per exercise. |
| Improve Density | Do the same volume in less time (shorter rest). |
| Increase Range of Motion | Full range trumps partials for most exercises. |
✅ 1st Optimal Tip: Keep a training journal or use an app to track total weekly volume. You’d be shocked how fast results come when you increase by just 5–10% each week.
Training Volume: How Much Do You Really Need?
For hypertrophy and strength gains, Galpin gives crystal clear guidelines backed by both experience and research:
- 10–20 sets per muscle group per week is the sweet spot for hypertrophy.
- 3–6 reps at 80–90% 1-rep max is ideal for building pure strength.
- 2x/week frequency per body part yields better results than once-a-week splits.
“You can make gains with 10 sets per week… but optimal is usually closer to 15–20.”
What that looks like in practice:
- Hypertrophy Goal (e.g., chest): 3 exercises × 4 sets × 2 days = 24 sets/week
- Strength Goal (e.g., deadlift): 4 sets of 4 reps at 85% 1RM × 2 days/week
Rest Periods, Cadence & the Role of Sleep
This is where most people get it wrong especially high achievers who tend to overtrain.
Here are Galpin’s science-backed recovery rules:
| Goal | Rest Between Sets | Tempo Focus |
| Strength | 3–5 minutes | Explosive concentric; tight control on eccentric |
| Hypertrophy | 30–90 seconds | Slow eccentric (~3 sec); controlled lift |
| Power | 2–4 minutes | Max intent; minimal fatigue per set |
And let’s not forget sleep. According to Huberman:
- Most muscle recovery and growth hormone release happens during deep sleep.
- Eight Sleep mattress covers and cool room temperatures (60–67°F) can drastically improve sleep architecture.
Galpin-Approved Programming for Strength and Size
If you’re ready to apply Galpin’s methods, here’s how to structure your own training.
These plans are modeled directly after the principles shared in the podcast — adapted for busy professionals, athletes, and anyone in midlife who wants results without burning out.
The Galpin Program Template (12-Week Plan)
Phase 1: Weeks 1–4
Foundation & Movement Mastery
- Focus: Reinforce form, movement quality, and build a base
- Frequency: 4 days/week (Upper/Lower or Push/Pull)
- Reps: 8–12
- Sets: 3–4 per muscle group
- Tempo: 3-1-1 (eccentric–pause–lift)
- Rest: 60–90 sec
Example Split
- Day 1: Squat + RDL + Split Squat + Core
- Day 2: Bench Press + Pull-Up + Row + Triceps
- Day 3: Deadlift + Glute Bridge + Step-Up + Hamstring Curl
- Day 4: Incline DB Press + Lat Pulldown + Cable Fly + Biceps
Phase 2: Weeks 5–8
Progressive Overload & Strength
- Focus: Load increases, lower rep ranges, more intensity
- Reps: 4–8
- Sets: 4–5 per lift
- Rest: 2–3 min for strength lifts
- Add: One heavier compound set at the start of each day
Progression Tip: Increase weight by 2.5–10% weekly depending on lift and recovery.
Phase 3: Weeks 9–12
Periodization & Deload
- Week 9–10: Push strength + hypertrophy mix
- Week 11: Taper or deload (reduce total volume by 40–60%)
- Week 12: Resume progressive loading or switch emphasis (e.g., power or athleticism)
Why This Works: Galpin emphasizes that planned recovery is where growth happens. Too many people “grind” and stall. Periodization = sustainability.
Real-World Athlete Examples
Galpin’s principles align with how top performers stay lean, muscular, and injury-free:
- Chris Hemsworth (Thor) – Uses progressive overload with full-body splits and meticulous recovery. Prioritizes performance, not just looks.
- Jennifer Lopez (age 54) – Resistance training + movement quality work. Her training isn’t about punishment; it’s about staying vibrant and mobile.
- Zac Efron (for Baywatch) – Used compound lifting and 30–35% of daily calories from protein to support lean mass during intense film prep.
- David Goggins – Known more for cardio, but incorporates strength work for joint stability and long-term resilience.
These routines are no accident. They’re built around the same foundational science that Galpin teaches.
1st Optimal Success Stories
Here’s what real clients have said after adopting these training methods with our 1st Optimal team:
“I used to chase random workouts. Joe’s strength strategy helped me focus on what matters — now I feel stronger, sleep better, and my lab work improved.”
— Alex H., 45
“I followed the progressive overload model with 1st Optimal and went from 185 lbs to 197 lbs lean mass in 14 weeks. My joints feel better too — because we trained smart.”
— Chris F., 39
“I stopped wasting time in the gym. Joe’s team gave me the exact weekly structure to actually build muscle at 50 — without feeling broken.”
— Ron M., 50
Frequently Asked Questions — Answered by Joe Miller
Q1: Can I gain muscle if I’m over 40?
A: Absolutely. Studies on adults in their 70s and 80s show gains with just 2 sessions/week. The key is structured volume and progression.
Q2: How much protein do I need to grow muscle?
A: Galpin recommends 1.6–2.2 g/kg body weight daily. For a 180 lb man, that’s about 130–180g per day. Spread across 4 meals if possible.
Q3: Should I do cardio too?
A: Yes — but separate from strength. Use it as a recovery tool (e.g., zone 2 walks or short intervals), not a replacement.
Q4: What’s the biggest mistake people over 35 make?
A: Chasing random workouts with no progression, poor recovery, and ignoring sleep. You can’t out-train poor programming or burnout.
Final Thoughts: Strength is Your Superpower
This conversation between Galpin and Huberman is more than a science lecture, it’s a wake-up call.
Whether you’re a former athlete getting back in shape or someone trying to avoid “dad bod” and degeneration, this is your blueprint. Not based on fads or hacks but on decades of evidence and thousands of elite-level case studies.
You don’t need a PhD to train smart. But you do need structure, consistency, and accountability. That’s where we come in.
Written by Joe Miller, Founder of 1st Optimal
Advanced Diagnostics | Performance Coaching | Hormone Health | Recovery Science
