Muscle Expert Podcast | Ben Pakulski Interviews | How to Build Muscle & Dominate Life - 89- Dr. Andy Galpin- Muscle Fiber Type Training, Research Bias, Adaptation vs. Recovery and much more

89- Dr. Andy Galpin- Muscle Fiber Type Training, Research Bias, Adaptation vs. Recovery and much more

03/19/18 • 58 min

Muscle Expert Podcast | Ben Pakulski Interviews | How to Build Muscle & Dominate Life

Coming to you from the Fitness Business Summit in San Diego we have Dr. Andy Galpin. Dr. Galpin is a researcher at Cal State Fullerton who is leading the conversation on muscle fiber type training as well as a cohost of the Barbell Shrugged Podcast. His lab is biopsying and analyzing muscle fibers one at a time. Today on the Muscle Expert Podcast Dr. Galpin gives us a crash course on influencing your muscle fiber type, how muscle fiber nuclei influence your gains, bias in research and MUCH more! 4:00- How Dr. Galpin’s research is changing the way that we think about fiber types. 8:00- Training your muscle fiber types. How you can change your training regimen to influence your dominant fiber type. 12:10- Testosterone use and how it influences your muscle’s nuclei. 14:30- How Dr. Galpin’s research is changing the way we think about muscle building. 17:10- The difference between how muscle fiber types react to stimulus. 21:30- How Dr. Galpin is challenging the paradigm in fiber type research. 24:00- An example of the bias of research. How group findings can be skewed by outliers. 29:00- Dr. Galpin’s philosophy on influencing the fitness industry and coaching. 31:00- A crash course on AMPK and MTOR. How each of those proteins influence muscle growth and fat loss. 38:50- Dr. Galpin’s book Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance and Consciousness. His “Nothing Mindless” philosophy on on your goals. 40:00- Adaptation vs Recovery. How optimizing recovery prohibits adaptation and which to pursue for your goals. 46:00- How much time do you need to recover from really hard training? 48:00- Embracing the suffering. Andy’s advice on adaptation, don't over optimize, take some days to struggle through as your not peak self. 50:45- What is lactate and how does it influence your training? Is it responsible for fatigue and soreness? 56:35- Does Carnitine supplementation work?

Previous Episode

87- Live with Mark “Smelly” Bell and Chris Bell- The Ketogenic Diet, Addiction and Mark Bell’s Sling Shot

On today’s episode we are live with Mark “Smelly” Bell and his brother Chris Bell answering your questions about the ketogenic diet. Mark is the host of the Power Project, inventor of the Sling Shot, a retired powerlifter and still coaches some of the top lifters in the sport. Chris is a seasoned filmmaker whose focus is on bringing fitness into peoples lives through education. He is the man behind “Bigger, Faster, Stronger” and is currently working on a nutrition documentary on nutrition. We dive into what got Mark and Eric into the ketogenic diet, how the carnivore diet works for them, and how Mark came up with the Sling Shot. Time Stamps: 2:00- How Mark and Chris switched their nutrition to the ketogenic diet and the benefits that they see from it. 6:50- Exercising your will power. 8:30- Figuring out the ketogenic diet for your body. 16:45- Performance on a keto diet. Are you able to still physically perform at your top level on keto? 21:30- Cheat Meals. Just because you are in ketosis does it mean you can eat whatever is kepo friendly? 24:25- Addiction to carbs. How addictive are carbs and sugars? 27:00- How long to stay in kept. Is it possible to diet flexibly with keto? 31:00- Overcoming the keto flu. 32:55- How Mark invented the Sling Shot and struggled to get it to market.

Next Episode

90- Viada, Shallow- The Mindset of Success and Pushing the Limits of Human Performance

Alex Viada and Dr. Jordan Shallow are back for another great episode of the Muscle Expert Podcast. This time around they join Ben in discussing what it takes to be great. Being an elite athlete has it’s struggles and for these three it is no exception. This episode they talk about staying focused during the lulls of the process, the evolution of your training, what separates good from great and how Ben stays motivated now that he isn’t training for the Olympia. 2:10- Why Alex has decided to participate in a double Iron Man race. Pursuing an end result that looks impossible from the outside. 5:15- The Process. How to approach an impossible task. How to prepare for worst case scenario when pursuing a world class endeavor. 9:45- Earning the right to be world class. 12:35- The highlight reel vs the buildup. Why it takes discipline and dedication to achieve crazy feats not just what you see on Instagram. 15:00- How to know what’s next. When is it time to change your process? 17:00- Information is always good. Finding out what doesn’t work for you is just as important and finding out what does. 19:15- How to take inventory of your training and where you stand. 23:15- “If you love it let it kill you.” The mentality of becoming the best version of yourself. How being told that he “has great potential” is what drives Alex. 27:15- Pursuing your passion. Why so many people don’t strive to fulfill their potential. 31:30- How the guys found what drives them. 35:30- How to deal with the loss of what drives you. 36:45- Motivating your clients to do the not glamorous part of the process. 39:00- Dealing with your haters and using your failures. 42:30- The next step mentality. Dealing with what is out of your control. 43:30- What separates good from great. 44:50- The importance of failure. 47:00- Finding your motivation. Navigating the struggle to get motivated when you don’t have an end goal. 49:00- Excellence is a transferrable skill. How to move your drive from one skill to another. 50:00- Changing from a solo sport to group goals.