In this episode, Dr. Huberman describes how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. He explains muscle metabolism and muscle fiber recruitment. He details protocols for increasing muscular growth and for neuro-muscular recovery. He explains the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. He describes science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one’s goal is to increase muscle growth, strength or endurance. Dr. Huberman reviews three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuromuscular performance. Finally, he explains how to leverage exercise and weight training to enhance cognitive function.