Huberman’s insights are based on the extensive research conducted by experts in the field, such as Dr. Andrew Huberman, there are three main stimuli that can trigger changes in muscle strength and size: stress, tension, and damage.ĭr. Science Behind Muscle Growth: Stress, Tension, and DamageĪccording to Dr. While powerlifters and those who enjoy lifting heavy weights may argue that heavy lifting is essential for getting very strong, this may not be the case for the average person looking to support their muscular health and offset age-related declines in strength.įor most people, using weights in the moderate to heavy range can be sufficient for achieving their goals. The key to building muscle and strength lies in adhering to a few key variables, rather than solely focusing on the weight being lifted.īy following these parameters, individuals can achieve significant muscle growth and strength gains without necessarily having to use the heaviest weights possible.

This means that while heavy weights can certainly help build muscle and strength, they are not the only option. Truth About Weight RangesĪccording to Huberman, weights in a large range of 30% to 80% of one’s maximum can cause changes in the connections between nerve and muscle, leading to increased muscle strength and hypertrophy. Whether the aim is to build impressive muscle mass or simply maintain muscle function and strength throughout the lifespan, leveraging the body’s natural recruitment of motor units is a fundamental aspect of effective resistance exercise. This process of recruiting additional lower motor neurons, which are located in the spinal cord and release the chemical acetylcholine to cause muscle contraction, is key to unlocking the potential for muscles to become stronger and larger.īy understanding and applying the Henneman size principle, individuals can optimize their resistance training to achieve their desired muscle growth and strength goals. Huberman explained that as you continue to exert effort during movement, more motor units are progressively recruited over time. Similarly, when lifting a heavy object, the body employs the minimum amount of nerve-to-muscle connectivity and energy necessary to accomplish the task. This principle essentially means that when lifting a light object, the body uses the minimum amount of nerve-to-muscle energy required to move the object. He highlighted the importance of resistance exercise for maintaining muscle function and offsetting the natural decline in strength and posture that occurs with aging.Įngaging in resistance training not only benefits the neuromuscular system but also helps protect against injury and enhances bone density.Īt the heart of Huberman’s discussion was the Henneman size principle, which describes how motor units-the connections between nerve and muscle-are recruited in a staircase pattern from low threshold to high threshold. Huberman emphasized that while increasing muscle size often leads to increased strength, it is possible to enhance muscle strength without necessarily increasing muscle size. Huberman delved into the intricacies of Henneman’s size principle, a crucial concept that underlies the mechanisms of muscle growth and strength development.

18) What Time Of Day Is Best To Resistance Train? Henneman’s Principle: Muscle Growth and Strength

Optimal rest time between sets