Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Andrew Huberman
Apr 10, 2025
Mindsip insights from this episode:
Perform five sets of resistance exercise weekly to combat muscle loss
To offset age-related muscle loss, you need to perform at least five sets of resistance exercise per muscle group per week.
Ingest 700 to 3,000 milligrams of leucine per meal to support muscle
Ingesting 700 to 3,000 milligrams of the essential amino acid leucine with each meal is important for supporting muscle.
Supplement with creatine to enhance power output by 12-20%
Supplementing with about 5 grams of creatine per day has been shown in numerous studies to increase power output by 12-20%.
Utilize lighter weights to build muscle effectively
Heavy weights can help build muscle and strength, but they are not required as research supports using weights in the 30% to 80% range of your one-rep maximum.
Differentiate strength and hypertrophy training for optimal results
Training for strength is about moving progressively greater loads as a system, whereas hypertrophy training is about generating isolated, localized muscle contractions.
Avoid NSAIDs around workouts to maximize gains
Non-steroidal anti-inflammatory drugs (NSAIDs) taken within four hours before or after exercise can prevent the endurance, strength, and size gains from the workout.
Avoid ice baths post-resistance training to support muscle growth
Getting into an ice bath after resistance training can short-circuit the inflammatory and signaling pathways necessary for muscle repair and growth.
Achieve recovery with CO2 tolerance test for enhanced physical performance
A carbon dioxide discard time of 30 to 60 seconds after a maximal inhale indicates you are recovered and in a good position to do more physical work.
Assess nervous system recovery with free morning tests
You can assess your nervous system's recovery and readiness to train using two simple, zero-cost morning tests: grip strength and the carbon dioxide tolerance test.
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