Neuroscientist: The ONLY Workout Routine You Will Ever Need | Andrew Huberman
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- čas přidán 19. 06. 2024
- Andrew Huberman explains the “3 by 5 Protocol”, a fitness regimen with a wide range of benefits including increased strength, less muscle soreness, improved cardiovascular activity, and better mental focus and clarity.
00:00 Intro
00:26 The “3 to 5 Concept”
1:43 Benefit 1
02:16 Benefit 2
3:16 Benefit 3
05:17 The Protocol
08:14 Conclusion
Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.
This video is a condensed and highly edited version of the full 96 minute podcast from @HubermanLab. We highly recommend watching the full episode and following the pod.
Speaker: Andrew Huberman
CZcams: @hubermanlab
Source: • Science-Supported Tool...
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Its all about the bodies adaptation. Huberman probably wasn't doing any sort of strength based work prior to him trying the heavy 3-5 rep work and when he finally did his body responded. I did NOTHING but low rep high weight work for years and got pretty big and strong, but honestly started to feel like shit from being stiff, sore and no mobility. I switched to a high volume high rep Calisthenic routine and WHALLA I got some pretty awesome hypertrophy gains and I felt amazing as far as getting some mobility back and just not being absolutely wrecked 24/7. Its all about incorporating something you have not been doing and thats what the body responds to.
You don't think he was dong any strength work prior to the 3-5 rep work? LOL! Why on earth would you think that? Dude even says prior he was working in the 6 to 10 rep range!
Yup I did the exact same thing
His body also responded because he is taking something!
Like you, I was a competitive power lifter in the 90's. All low reps. Lots of one reps. It kinda beat me up. I wonder if a few sets of 10 or 12 might have let stay in the game a bit longer.
@@kevinmeeks2787 6 reps is in the strength work zone, but if you can knock out 10 reps you are not really in the intensity zone needed for maximum strength gains. True Strength work is in the 2-5 reps with maximum weight, just look at any powerlifters programming and you'll see that.
Thank you for the video, but the title should be changed for two reasons, mainly:
1. Any time someone tells you there is one workout (or diet, for that matter), that works for every person, every time, do additional research, because this isn't true.
2. Having a title stating this is "The ONLY Workout Routine You Will Ever Need", and then talking about doing this routine for 8, 10, or even 12 weeks doesn't make sense.
This is a routine to add in to your schedule for a set amount of time, then you go back to your regular routine, or even a third routine to keep your workouts interesting.
This is also why it is getting more difficult to find regular channels to watch, because there is so much click bait, AI being used, and misleading information, many people won't know who to believe.
Good points. I suggest you take a look at Dan John. He has a youtube channel and has ton of great content. He is the one who invented goblet squats and popularized carries, such as suitcase carries. He isnt the kinda guy you see everywhere with all the popular names, but has over 40 decades as an athlete and coach.
I would actually suggest to anyone interested to listen Dan Johns interview in the Brute Strength channel. Posted 6 years ago. Its filled with wisdom and not the normal "do this sets and reps" but talking about winning and loosing, classic literature and such. And it all relates to training.
@@petriaspvik Thank you for both of your comments, I'll check Dan John's interview out.
I would definitely reccomend "Milo Wolf" channel. Cutting edge science unlike this clown
Push, pull, hinge, squat, carry
Simple. Efficient. And effective.
Dan John's Easy Strength 💪
Add rotation and bridge and you have all the planes covered.
Consistently.
Lunge and rotation
If you’re older and avoid squats as I tend to do for anything heavy, the work around for legs is to use hip belt squats- but use a machine at a gym or if you have a home rack we got the most awesome one for a very affordable price- fringe hip belt squat with kickstand. It’s amazing and 100% back safe. No standing on blocks.
Great idea Andrew H , thank you
Good, clear distinction on strength versus hypertrophy.
It super important when you go heavy to take warm ups seriously when you are old. And Sauna after a hard lifting workout is miraculous for old guys.
I see massage, saunas, cold plunging, etc. mentioned all of the time for pre- and post- workout routines. Many people in the real world do not have access to these things on a regular basis (myself included), and "experts" in articles or videos need to realize this when telling people they must do these activities.
Det
@@marcd1981- just be creative. Sit in a car with the windows up on a hot day for a sauna. Cold showers. Body weight exercises instead of gym membership. I used to do hanging knee raises and pull ups with tree branch. Try running 50 yard dashes as fast as you can. Run stairs. Handstand push ups.
@@marcd1981 hot showers and ices baths. Most people can do that. Also not the end all be all if you can or can not do it. Just a fade I believe. Good nutrition and hard work with quality sleep is all you really need.
@@zachgregory1289 Hey Zach, I understand what you are saying, but hard work with quality sleep is not always an option for everyone.
I sleep 3 to 4 hours a night, and I have modified my exercising because no one can tell me what I can and can't do, as no one has any idea what is wrong. I also have bloating that prevents me from eating how I used to do before this started, and on top of everything else, my right flank (love handle area) has been numb the entire time.
I mainly wrote to this channel to find out if anyone has heard of what I've been going through over the past (9) months. I have not been able to eat, exercise, or sleep as I used to before last summer (July of 2023) because of the pain I'm in, along with the fact that (12) doctors have no idea what is wrong after all of this time, either.
Standard lists of things for people to try are fine for people that do not have medical issues preventing them from trying different things. However, there has not been any type of relief from doctors, specialists, chiropractic, physical therapy, acupuncture, trigger point therapy, etc., etc.
I don't like pushing onto people what they "need". What you need is specific to your goals and your body. Lifting heavy weights is not a one size fits all. My body doesn't respond well to heavy weights. Make me incredibly sore, inflexible, and doesn't improve my quality of life. A few years back, the following day after doing heavy dead-lifts, my back locked up while tying my shoe. Collapsed on the floor, and couldn't get up for 5 mins. Scared the sh*t out of me. That day decided no more heavy weights. Callisthenic, yoga, swimming, moderate weigh-lifting, works for me. The common ingredient for everyone is to move. Find what works best for you.
True plus our body’s are all made up different ,inside and out.!
Will be trying to implement this protocol. Time to change up my routine
Good for you!
Reg Park was alternating in 3 month blocks of 10 reps and 5 reps 70 years ago. Charles Poliquin called it accumulation (10-15 reps) and intensification (1-5 reps). Like Arnold claiming super setting alternate bodyparts (chest/back) improved recovery and gains. Science is just catching up.
This is great advice. It’s kind of an adapted form of powerlifting. It would be good to note this is ADVANCED training for someone who has been training long time and has good body integrity without major injury. Also form is super important. This kind of training can easily overwhelm weak stabilizers and lead to injury
Not the fear of getting too big but the fear of getting your ass hurt if your over 35. Go get under a bar for 3-5 reps to failure if you train alone. 8-15 will get you the same benefit and let you train safely.
good thing you know better... I was thinking I was crazy to listen to a doctor and intellect.
@@stewartpidazzo3003 is you’re not nervous about 3-5 reps on a squat, you aren’t anywhere close to training to failure
My thought. You need immense weights to lift/push. It’s something for advanced people and not for average folks. I’m also not sure if it’s good for joints in the long run…
@@sofialenz6909As long as you're mindful, it should be safe on your joints. Like anything else, going slow and not being stupid about it lol
This one man has the perfect plan for every single part of our lives all the way to the cellular level.
A few months ago he was pushing 15 reps
Yeah, his real skill is looking and sounding convincing
but to achieve what?
Not the part where one is considering to have a tattoo or not, as they are "unhealthy" in many ways
Dr Huberman just experienced the benefits of Pure Strength Training and increasing Motor Unit Output.
It's Strength that carries over to all other Physical Activities.
How long is the warm up before you start the protocol each time
Highly recommend the Mike Menzer program. My strength gains were incredible over 2 months.
I am 2 weeks into this new routine, but 3-5 minutes between each set is terribly long. I shortened it to 1.5 minutes and that helps. But so far, the routine has been fun and beneficial. I am lifting far more than I could ever before. At the end of 12 weeks, I will see if it continues.
I train in the 1000-5000 rep range and I’m 107 years old.
Could one use 3 by 5 protocol for Push, Pull and Legs Routine?
What about full body workouts 3 times a week? Apply the same method?
Is Respire the same as the Huberman Lab channel... which one to follow? thank you
I'm 74 years old and have been a rowing athlete for most of it. I watched your video suggesting lower reps with higher weights. My concern is damaging my connective tissues. I have already had a torn rotator cuff repaired and I did not enjoy that! My opinion is that 8-10 reps is a good fitness program for me at my age but I am interested on your thoughts of lower reps to failure. Thanking you advance for your reply. Chuck
M/F i do this with barbell work for chest and shoulders. T/Sat i do high rep cable work for arms and some shoulders.
I am 63 I average 100k meters per month on an erg 80/20 zone 2 max Vo2. I strength train with dumbbells and body press twice a week and in the warmer months I ruck with a 35lbs pack 12 miles a week . Simple . My Vo2 max is 44.
That’s impressive! Thanks for sharing.
Still working full time . Pescatarian working on 150/175 gms protein a day . That’s harder than the training 🤣
That's like 60 miles per week average correct?
sorry just seen it was per month
@@ookiee1 no it’s 27 in the warmer months . 15 in the winter .
Is this rep range applicable to training with bands only?
20 hours. Before it is available?
Hi Andrew! what was the program? did you deadlift? I guess not?
I started lifting in my 30s a decade ago and now regularly do 3x5, but I started lifting with 5x5. When he said his cardio also improves, I think he is referring to high rep lower weight accessories lift which is part of 3x5 program. Those lifts feel like high intensity cardio.
Does it retain water also does it really expire in powder form
In any of them explain the physical training you do? Thank you so much. A greeting from Spain.
5 exersise 5 reps 5 sets upper lower or what split ??
Q. Does it work with full body workout choosing between different mixed 3-5 exercises? (Huberman refers to different exercises in the same body category)
Q. To have a sufficient impact with "only" 3-5 repetitions one should put more weight?
Q. Set repetitions of 12345 exercises should be:
a) 11111, 22222, ecc..
b) 12345, 12345,ecc...
???
(52 with no jym experience)
Thanks!
1- log how many exercises you do per body part in a week combining all your full body sessions.
2- of course, if you work with rpe 7 (basically, you do an amount of reps with a weight that you could do 3 reps more), if you do less repetitions you increasenthe weight (do 5 reps with a weight you could do 7 reps going all in, for example).
3- i suggest starting with 5 reps (its also easier for the body), you can do 3 sets of 5 reps for each exercise, for example, if next week you feel great you do 4x5 for a couple of weeks. Each week you aim for increasing the weight, this first protocol is finding a strenght range that works for you (again, lifting 5 sets of 1 rep max is really taxing for your body, you need a lot of rest, you increase the risk of injury if you dont have flawless technique, etc.)
4- i recommend you watch this full interview but also, renaissance periodization channel, there is a 5 video "fundamentals hyperthrophy" that really clarify the concepts
So basically you do the 5x5 old school traing. Instead the person has changed it to call it 3-5 method. 🙄🙄🙄🙄
yep. presenting one of the most common and centuries old rep schemes as brand new info.
It’s called repackaging. All of these guys do it and people still buy their products.
So no one here and/or in the world ever adjust or modify anything in their lives?
@@mikedurian1447 Huberman is an eye dude, Jordan Peterson is a clinical psychologist. They have morphed into general purpose internet gurus about all topics, all the time.
@@j.elliottcole9506 with the added benefit that they both know what the hell they’re talking about.
I damaged by back with barbell squats so much that I have damage on every lumbar disc with slight retrolisthesis on L5 because I squated with my back instead of hips. Now prolonged sitting is a problem, I can not run anymore etc.
Be smart with your training
Is it possible to get the best of both worlds by doing a combination workouts; low reps high weight and high reps low weight?
How do you do a body part 3 - 5 times a week? Unless I'm missing something, how do you do your body three to five times a week?
Hello sir,
One doubt in 3-5 reps or sets what weights we should lift??Heavy weights???
As iam m use to heavy lifting and my reps are between 8-12.
Which podcast is this? I wanna watch the full
At 60 this sounds like a sure fire way to get injured and be set back. Ryan Humiston has proved light weights w/ high rep creates the same hypertrophy.
Exactly. Every serious Injury I’ve seen people get is lifting heavy in the 1 to 5 rep range.
Yes ...not true for guys above 50😊
This training protocol is for gaining strength. It’s not hypertrophy training.
I'm 58 and I believe cycles of 3-5 reps are awesome. No excuses
Check out Compensatory acceleration training!
Isn't this kind of like the 3x3 or 5x5 Stronglifts?
Anyone an idea if you can also incorporate this method with Calasthenics? Any program's available? Would love that
We’re ready 💪🏾
Woohoooo! 🎉
3 minutes to go!!
for the benefits you mentioned, does 3-5 reps yield significantly greater results compared to higher reps? because the benefits you mentioned come with any sports related activity
That’s a good point. I believe Dr. Huberman’s point is that weight training with heavier weights in the 3-5 rep range allows you to return to other sports/cardio/strength activities with improved form and endurance, faster recovery, less fatigue, etc.
@@RespireOfficial thanks for the reply but im still conflicted, if i trained in 6-12 rep range for a while i also would be able to go back to 1)lower weights and be able to perform better 2)also probably perform better in other parts you mentioned. if there is can you share the study? if there is an academic paper on it no way it wouldn’t have the comparison of total benefits of low reps vs. higher reps
@@RespireOfficial gotta be careful going heavy, every injury I’ve seen has been the low reps heavy weight workouts. 42 yo, Been in the gym 23 years never injured staying in the 7 to 12 rep range. Strained a shoulder once though on bench when I was going heavy 3 to 5 rep range. Do what you like just know that the more the load the more risk of injury and that can not be debated as far as what I’ve seen.
What are you doing all this training for though?
I just end up getting injured, reagravating on injuries
Appreciated, nice to see such a wonderful video, Keep it up ,😊👍
Thank you!
I'd get bored real fast, waiting 3-5 minutes in between sets. I'm curious what's the benefit of waiting so long for recovery?
Ok so easiest version of this within these parameters is 3-5-3-5:
3 exercises
5 reps
3 sets
5 minute rest
3 times a week
3-5 exercises for chest is different form 3-5 for full body workout
Please explain why
20 hrs left.... I can't wait for expanding the horizons of my knowledge.
Glad you’re looking forward to it!
Pavel Tsatsouline's AXE program is the best there is. Lifelong fitness fanatic, began weight training at age 8. Am now 68 and with AXE I am still experiencing gains in all measurable parameters.
I don't disagree with any of this... but didn't Jim Wendler teach us this with his 5/3/1 plan?
I’m waiting for it, like a new movie 💪😅
(I can’t wait)
Thank you! Premiere is in 2 minutes.
Excellent content channel here. Thank you. James 3:17-18
What percent of max weight?
JESUS SAVES
✝️✝️✝️
🙏🙏🙏
I can't stand or sit for 3 to 5 minutes between sets so is it okay just to walk around?
I pace between sets no matter the amount of time i rest
Eccentric overload is way better for strength gains and preventing injuries
A few months ago he was pushing 15 reps
I had never seen Doc Hubermann so muscular and imposing! However, I have some remarks to make about his training routine: although it offers many benefits, it seems to me to be too poor in aerobic activity. And too rich in anaerobic activity. Too much body-building-inspired weight training leads to a large increase in body weight and lean mass, which is not always so healthy. Because the heart, which is a muscle, also grows in volume, in particular hypertrophy is generated in the left ventricle. And a hypertrophied heart, when deprived of the benefits of aerobic activity that raise its heart rate and make its arteries more flexible, can become more fragile in the long term (thus increasing the risk of heart attack).
Another detrimental effect of the weight training shown in this video, may be the crushing of intra-vertebral discs, in the long term: a herniated disc, at 60-70 years of age, severely limits physical mobility. But these are just my opinions.
Much appreciated!
If I repeatedly said repetitions in my gym, I would get my butt handed to me on a platter. JUST reps...
Great info, but did you get permission to copy the content from Huberman?
This 3 repetitions needs to be with heavy weight?
Yes
Респект, бро💯
so basically the Linear Progression from Starting Strength which has been around for ever
Any tips on figuring out the right weight without killing yourself?
Just ease up to it, took me a bit to find the sweet spot too to feel comfortable doing bigger(not max) lifts without a spotter but i eased into it lil by lil
I wouldn’t recommend lifting heavy for more then 8 weeks as it’s hard on the joints/tendons.
Grey Steel😅
Jog, bounce, spin on mini trampoline with hand weights punching air for five minutes through out the day. Ez pleazy, shocking moderation.
I assume that you still need to go to failure regardless of if you're doing three reps or 15 reps if not failure then at least 90% stop it. That's how our muscles breakdown so that they rebuild and grow. If you're capable of bench pressing 225 as a Max doing 3 to 5 repetitions at 135 lb is not going to be beneficial to any kind of growth
How long till
3 minutes!
For a good specific program that embodies this advise see Starting Strength.
That’s straight up Pavel Tsatsouline
Isn't that tooo much rest between sets?
If I do 5 exercises, each exercise 5 sets, 5 reps and take 5 minute rests between sets, that's: 5x4x5min=100 minutes resting for I guess somewhere below 10 minutes active workout.
I do it all the time. High weights low reps.
So the old school way IS the way.
❤❤
Pavel likes heavy lifting with high frequency but it’s never all-out, grinding.
It’s the slow, grinding reps that kill you.
I wish more people realized you can do much LESS to get (and stay) fit / strong.
Let's take the lower recommendation at 5:30: 3 exercises for legs x 3 sets per exercise = 9 sets. All of these are "working sets" (3 heavy reps) and you're supposed to do that twice per week or more? That's at least 18 "working sets" for legs per week! WHY?
I do maybe 4 "working sets" of squats (close to failure with good form) PER MONTH and I've maintained reasonable strength (near double bodyweight max squat) at 54 years old for years.
If double bodyweight isn't enough for you, maybe pick it up some, but man...4 working sets per month VS 72 per month? (18 per week x 4)? Not everyone wants to live in the gym.
Also, it's quite possible that people who lift that much are strong in SPITE of their training. (They likely could do less and get stronger...it's not just an issue of "diminishing returns" with all of that volume, it could become an issue of actually impeding gains.)
I work out 1 day on, 2 days off, a mix of bodyweight and free weight exercises. I posted a link for my friends (my routine and diet recommendation) to my website a while back, but I doubt CZcams will let me post it directly. If you're interested in more info, check out the description of the video below.
Side note: I'm not a CZcams influencer / not looking to be one. I'm just trying to provide a different perspective regarding what's achievable with much less effort.
czcams.com/video/wYHURF33tu4/video.html
I bet Mark Rippetoe would approve of this protocol.
There's no replacement for lifting heavy things
Time under Tension Andrew, do something you can repeat 6-8 times in a time window of 40-60 seconds
He on TRT . Easy for HIM!?
Why do you say that? Do you know that or just assuming because of his size?
Exactly!
@@hlsilver C'mon man! The information is out there!
He's literally saying this is a temporary routine, not the only routine you'll ever need.
Easy Strength
3-5 days of training per week, not 3-5 times each muscle group per week
im confused too... the way he explains about leg training makes me think is the same muscle group, but it would need to be a full body workout
everything above the repetition range of 2 is boring, I usually do 1
Bodybuilding is the best. EverThing else is BS just injuries
KETTLEBELLS!
Strength training, hypertrophy trading, and cardiovascular training. Sprinkle in some sport/ skill training and it's all you need! Over simplifying much?
Powerlifting then
Title is so misleading. This is not the only workout you need but something recommended for 6-8 weeks a year... A YEAR!
For STRENGTH, it's always been known to use lower rep ranges. For HYPERTROPHY, do more reps.
Is this relevant for 55+ women. The only people in the clip were mostly younger men
I’d almost say even more important for women over 50
My suspicion Andrew is on a little test… like pretty much all other supposed fitness gurus.
Thanks for the info. Huberman has reached peaked reductionism. If you don't know what I mean watch videos by Ido Portal. Short version is there is SO MUCH more to health and fitness than "strength", "flexibility" and "fitness." The better goal is conscious embodiment - under which would include these three goals but also - movement diversity, balance, general movement co-ordination and developing graceful, easy movement - the same thing that EVERY other animal on the planet, and human children already do subconsciously. Ask yourself how do children or animals have better bodyweight strength, flexibility and general usage than adults without any "working out."
Be careful about this if you’re not on gear, TRT or other steroids.
ZZZZZZZZZZZZZzzzzzzzzzzzzzzzzzzzz
This is such a weird set a suggestions. If you want to have a great physical experience then I would recommend high intensity training. Wanna increase intensity with weights…you don’t lift 3/5 reps. That’s just asking to tear yourself down. BTW…I did this for decades while also working manual labor…I owned the business, which means leadership from the front. I did the hardest work. Got to job site first and left last. You can’t just work really hard for 3-5 hrs and expect to impress people in leadership positions. Same with training. Huberman will have you torn up in one week of this BS training. Oh apparently you don’t need recovery 🤨🙄
6 girlfriends is the only one you need! 😂😂😂😂😂