Barbell Shrugged

The 3 Things Most People Don’t Know About Muscle w/ Dr. Andy Galpin – Barbell Shrugged #159

Doug Larson

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  • Wow the section where you all talked about everything being a max effort, is something I’ve come to realize about fitness. Makes you wonder if that’s why being fitter acts like an antidepressant? You are stronger therefore everything you do is easier, and because life is easier to manage you have less “mundane” stress affecting you.

  • Hey guys. Brilliant podcast. Very informative.

    Not sure if you guys were joking, but I actually tried, but found nothing there 🙁

  • Awesome video/podcast. VERY informative. Keep up the great work guys. I don’t miss these as you guys put out killer content.

  • Thanks for really top notch podcast.

    The information on general health shows that investment needs to be directed into further study that can be turned into public information from health services.
    It shows that as a society, we have many things in health care all wrong.

  • Where can I find literature on the study mentioned the podcast?
    The study that showed VO2 max to be the most significant to life expectancy. Then the second study which showed leg strength to be even more significant.

    And most importantly the part where LDL and cholesterol was not a significant marker for this.

    Im tired of people telling me “the facts” about how cholesterol is bad and how eating butter again will get me unhealthy. What is the real facts? How do I explain this to others? And so on.

    Thank you

  • You guys are amazing. Every episode has brilliant and entertaining content. This episode touched home for me, I am currently working as a CNA on a cardiac unit at a large hospital and I am constantly frustrated at the care patients are getting and the level of acceptance people have for aging and illness. All of these patients with diabetes and cardiac issues are fed low fat low cholesterol diets( sugar free jello, Margarine, cream of wheat, Splenda bullshit!!!) and told to walk for their exersize. Can you even imagine if they were fed quality protein, veggies, and taught how to incorporate weight training????
    I keep failing our “wellness” challenges for employees because I eat “too much” fat (kerrygold, coconut oil, avocado, nuts, and avocado oil, and bulletproof coffee), I don’t eat enough fiber from grains, I eat veggies instead, and I don’t do enough “cardio” I do crossfit and HIIT training instead. the other employees who drink diet coke and eat lean cuisines for lunch with light cardio are winning the challenges.
    I am in the process of re-evaluating careers so I can help more people and keep on track of my lifestyle changes and keep up with progressive thinking and change.
    You all are inspiring.

    Thank you all for opening minds and making me think and smile!!!!

  • Excellent information!!!

    Andy Galpin mentioned speaking engagements in SoCal, any links to when and where at local crossfit boxes?

    Also, any more information regarding the endocrine function of muscle? More detail on the role of myokines and cytokines on the other organ systems?

    There was so much talk about not needing to feel sore after a workout to grow muscle in highly trained athletes, however I’m willing to guess the other 99% of us aren’t in that category even if we are generally regarded as fit compared to the general population. How is the average adult with a regular job and family who is fit, but not “elite” supposed to judge whether or not training is having the desired effect of increased muscle growth for longevity and well being? It takes so long to build muscle period, what kind of markers are there on a weekly basis that can guide the majority of people who train with crossfit? It may take a half year of training to see true muscle gains independent of improved neurological function, so it’s daunting to think you may be wasting so many months by either under or over training.

    Thanks a bunch, cheers!

    • Your best guide is performance. If you feel great and are getting stronger, you’re doing great! Eat well, train hard, sleep 7.5-8 hrs (if not always, as much as you can), monitor your hormone levels just to ensure something is not sabotaging your efforts. Nail the basics and you’ll do fine.

        • Get your blood work done frequently. I’d say once a month early on. Seek out a great doctor who can help you, not an average joe, rushed general practitioner.

          • Thanks for the response. I was dealing with low T a couple years ago, im only 32. Used synthetic boosters in the past but now ive been going natural to keep hormones regulated (maca, ashwaganda, fats, etc) Was hoping you had a cheaper way of checking levels as my physician is just our family healthcare provider under my wifes insurance and doesnt special in this issue. I appreciate the reponse and enjoy lustening to you guys! -Jake

  • Excellent question/response, Morgan. I’d be very interested to hear the answer and introduced to more information on the topic.
    Aside from the obvious, gaining strength in the lifts and endurance/stamina overall.
    I’m not an elite athlete and never will be; however, I am in excellent health and physically fit (compared to the general population). I’m a 57-year-old grandmother that has changed her life in the past 2 1/2 yrs since I began Crossfit workouts. Age is inevitable, poor health need not be. 🙂
    Thanks, Chris & Dr Galpin, for an informative and interesting article/video.

    • You got it. The obvious stuff is all you need. Sleep, eat well, train hard. If you feel great and are making progress, you got it! 🙂

  • With an ageing population this is important info to at least get a conversation going. The stress on our health care system will be unsastainable unless people are educated how to not be broken when we get old.

  • At the end of the episode he mentioned he will be speaking soon in Sacramento, where can I find more info out about this? I’d love to be able to hear more from him.

  • I was driving my son to take his SATs this morning. Last night he lost his 7th, 8th and 9th straight wrestling match due to crappy conditioning and being weak. I had the podcast on in the truck. Even though I have been telling him for several years he needed to work on his strength…it never sunk in till he heard Andy’s awesome discussion of muscle and its capacity to improve, well, just about everything. He asked some questions and for once it wasn’t really just him paying lip service and ignoring my advice just because I am his dad…I think it actually sunk in. He wandered into the garage tonight and he trained and he actually tried. I am hoping this was his aha moment.

    Thank you Barbell Shrugged. Your message always has connected with me, I have listened to every single podcast. I am a 50 year old IT Exec (who has a Masters in kinesiology from the 80s)…I am looking forward to retiring soon and going back to my roots as a strength coach, opening a box/athletic training facility and relearning the power of the Barbell Life again. You guys are doing amazing things.

    I think today you may have added a new 15 year old fan as well!

  • At the end of the video you guys said to go to barbell to subscribe to get more info like this ? did you mean to say just subscribe to this page ? I’m here in Gainesville/ UF. And I’m an LMT, CPT and a competitive lifter. I really enjoy what you guys post, this was my favorite by far. Thank you

  • First of all, the first three podcasts of the year have been extremely informative and entertaining. Off to a great start guys.
    In this last one with Dr. Andy Galpin, I finally heard you bring up massage therapy in regard to maintaining muscle and fascia health for improving performance, but it was immediately dismissed as not having data to support that statement. As an LMT and new to the crossfit/lifting world, this area is of great interest to me as many of my clients are now crossiftters. What information, articles, books could you recommend with information on this topic (effects of stretching and massage therapy on athletic performance/strength training). I realize it is not studied extensively as Dr. Galpin stated, but hoping you could point me in the right direction to get my hands on some reading.
    You guys are the shit…keep it up, and thanks.

    • We didn’t dismiss it. Plenty of strength athletes use it, obviously efficaciously. Our point…it’s just not clear HOW beneficial it really it. To learn more (we haven’t dug deep), start with a Google Scholar search of the evidence. Muscle, strength, recovery, massage AND fascia would be great keywords to start with.

  • OMG mind explosion!!! All that talk about increasing leg strength, muscle density, VO2 to improve length of life.. it makes so much sense I can’t get over it!! And loved the bit about soreness and muscle growth being side by side but without being a necessity. In fact I loved the whole damn thing. I think I will listen to this a few more times and I’ve got to do some more reading on all of this. Facinating Great podcast! Thanks guys!

  • Hi guys!
    This was gold! I just loved that it seemed to never end. So much important knowledge and ideas to spread to our communities – CF related or not. The choice for people to choose resistance training has to be exactly that, a choice. This information will definitely work as strong valid suggestions on why to do resistance training.
    Thanks again guys, and a shout out to Dr Galpin for sharing his knowledge.

  • I’m liking the topic quite a bit. Keep up the good work!

    One thing I have noticed in recent episodes though is that you guys interrupt your guests mid-sentence more often than not. That’s not vey nice towards your guest experts and it’s hard to listen to sometimes.

    But overall: keep up the good work! It would be interesting to find more how you guys got to where you are now. (i.e. your personal fitness journey) and what you wished you could tell your 18-year-old self if you had the opportunity.

    • Matthias, we have a natural, free flowing discussion. It’s not meant to be overly formal. Our guests always have a blast.

  • Thanks for the awesome episode.

    Can you link me to any of the studies that looked at the relation between muscle damage/soreness and muscle growth?

  • Hey can you guys provide any articles that you researched for the effects of hypertrophy on a blood panel? Id love to look at some of the research done on this.

  • […] 1 have no competitions coming up. I’m very happy with my current body composition, but I would like to drop about 3% body fat. I would also like to add about 3-5 pounds of muscle tissue, because as I’ve said before, building and maintaining healthy, functional muscle tissue is always important. […]

  • I just wanted to thank Doug for fitting Spark into this conversation; easily one of the most informational and exciting books I’ve ever read.

  • You guys are awesome! I’ve learned more about lifting in one hour than I have the past 3-4 years. And I’m not a gym dummy either. I’ve put on 20-25lbs of lean mass on over the past 2 years. You guys give great information and keep it entertaining. I found you guys through Cory Gregory’s Twitter and just wanted to say thanks for the info!

  • Hey guys, as always I love the content that you produce.
    I have a question about diet and muscle building. Dr. Galpin described the need for “fresh workers” or sufficient energy in the form of glucose. I understand that insulin release is spurred by the presence of blood glucose and that insluin drives amino acid uptake into muscle cells. I suppose I always have thought that the purpose of eating carbs is to produce the insulin necessary to drive muscle growth as opposed to producing sufficient glucose (energy) to allow for new muscle growth.

    So my question is, is it possible to effectively (not necessarily optimally) build muscle on a low carb/high fat diet? Or in other words, can the energy surplus required to create new muscle come from a fat source?

    I’m sorry if my thoughts are a little scattered in this post. I had a hard time pinning down a definitive question. I’d appreciate any thoughts on this subject in general.

  • Could I get the citation for the study linking improving leg strength to spontaneous activity in the elderly? Coming from one of the med students you were ripping on… who also likes to pick heavy things up and put them back down.

  • By far my favorite video so far. Extremely informative. Thanks for posting the citations to the studies, I was hoping they would be posted up.

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