00:00 In this episode, the host discusses the importance of muscle for movement, metabolism, posture, and aesthetics, as well as the connection between the nervous system and muscle control, and provides protocols for optimizing muscle growth, energy usage, and recovery.

07:20 Muscles are involved in everything we do, and they are controlled by the nervous system through upper motor neurons, lower motor neurons, and central pattern generators, which can be optimized to trigger muscle growth, improve endurance, flexibility, and explosiveness.

14:21 Muscles are controlled by the nervous system and can move in opposite directions due to the reciprocal inhibition of flexor and extensor muscles, and the breakdown of glucose and glycogen into pyruvate can generate ATP for muscle movement, with or without oxygen, and lactate acts as a buffer against acidity and a fuel source for muscle contractions.

21:49 Engaging in exercise that causes a burning sensation can lead to the production of lactate, which acts as a buffer against acidity, a fuel source for additional work, and a hormonal signal that can enhance the function of the heart, liver, and brain.

28:59 Engaging in exercise that causes a burning sensation can lead to the production of lactate, which acts as a buffer against acidity, a fuel source for additional work, and a hormonal signal that can enhance the function of the heart, liver, and brain.

36:09 Muscles can be stimulated to change and grow through stress, tension, and damage, which trigger an adaptive response that leads to the synthesis of myosin protein and the thickening of the muscle fibers.

43:16 Muscle hypertrophy is achieved through isolated contractions and specific nerve-to-muscle pathways, while strength gains are achieved by moving progressively greater loads and distributing the work across multiple muscle groups.

50:35 Performing 5 to 15 sets of resistance exercise per week, in the 30% to 80% of one repetition maximum range, is the most scientifically supported way to offset declines in muscle strength and stimulate muscle growth.

57:41 Performing 5 to 15 sets of resistance exercise per week, in the 30% to 80% of one repetition maximum range, is the most scientifically supported way to offset declines in muscle strength and stimulate muscle growth, but individuals who are very efficient at contracting muscles may need to do more volume, up to 25 or 30 sets per week, while also considering the speed of movement for specific training goals.

01:04:19 Customizing a resistance training practice based on individual needs and goals, periodizing training, and focusing on sufficient volume and specific muscle contractions are key principles for muscle growth and strength gains, while in-between set contractions and specific protocols can enhance nerve to muscle connections and increase testosterone levels.

01:11:26 Resistance training can be applied in two ways: systemic or isolated, and recovery is crucial for determining if one can do more work and see improvement from session to session. The speed of repetitions doesn't seem to matter for hypertrophy or strength gains, and flexing between sets favors hypertrophy but not performance. Resting for two minutes is optimal for the testosterone protocol, while resting for longer periods can be beneficial for hypertrophy and strength gains. Pre-exhausting muscles before compound movements can effectively target specific muscle groups, but it may decrease performance. Recovery is important not just for resistance training, but also for other activities like running and swimming.

01:17:48 Heart rate variability (HRV) and grip strength are two simple and cost-effective tests that can be used to assess systemic recovery and determine whether or not one should train their whole system that day.

01:24:08 The carbon dioxide tolerance test, measured by the carbon dioxide discard time, is a valuable and cost-effective tool for assessing recovery and determining whether one is prepared for physical work.

01:31:31 Using cold therapy after resistance training can interfere with muscle repair and growth, while antihistamines and non-steroidal anti-inflammatory drugs (NSAIDs) can prevent the benefits of endurance and resistance training. It is important to have a stressor during training to stimulate nerve-to-muscle connections and inflammation, followed by a state of reduced inflammation after training. Omega-3s, vitamin D, and magnesium malate can help reduce inflammation, but some level of inflammation is necessary for muscle improvement.

01:38:15 Salt, electrolytes, and creatine are key for nerve-to-muscle communication and physical performance, while beta alanine is a powerful performance-enhancing molecule.

01:45:11 Ingesting 700 to 3000 milligrams of leucine with each meal, preferably from high density animal proteins, is important for supporting muscle growth and repair.

01:52:15 Hard bouts of exercise, such as training near failure or engaging in focused muscular contractions for 30-60 minutes, can lead to a reduction in oxygenation of the brain and a decrease in cognitive function, so it's important to control the intensity and duration of training sessions to maintain cognitive abilities throughout the day.