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?