The 3 first minutes of this segment are the most valuable. The rest is great information, but too technical, hard to comprehend for the average guy, too many numbers, %s , just got me lost.
Here are the 5 steps on how to build muscle fast according to the video: * Determine your one repetition maximum (1RM): This is the maximum amount of weight you can lift for one repetition with good form. * Choose a weight between 30% and 80% of your 1RM: This range is considered the most beneficial for muscle growth and strength. * Perform 5-15 sets of each exercise per week: The exact number of sets will depend on your training experience and goals. * Rest between 2 and 6 minutes between sets: This will allow your muscles to recover and prepare for the next set. * Train at a time of day that is convenient for you: There is no evidence to suggest that one time of day is better than another for muscle growth.
5 sets per week is none sense.for example doing bench press for 3 sets in 1 day then doing flies for 2 sets in another day of the week.and thats it?!!!
Guys, it's simpler. This formula WORKS. Just do two to four exercises per workout. The goal is to be effective. It can be two upper body, two lower body, whatever you like. Here's what you do. Figure out what weight you can only do about 5 to 8 times. Do 3 to 5 sets of that, depending on how you feel. Go ahead and go to failure or leave one rep in reserve. Don't time your rest between sets, just wait for your heartrate to drop. Your last set is when you can only do about half as many reps as your first set. If you can do a lift 8 times the first and second set, by the time you can only do four, you're done. But don't do more than five sets. Rest a day before you do that same exercise again. If you can't do as many reps on your first set as your previous workout, stop, and call it a day for that muscle group. Do it the next day instead. Once you can do that lift 12-15 times, it's time to add weight. Go ahead and stay at that weight for another couple of workouts or even a week, then level up. Add enough weight that, again, you can only do about 5 to 8 reps. By doing this, you naturally get variety in the workout. You build strength first by using low reps. Then once you get stronger, your reps go up, and you get more hypertrophy. It's really that simple. Other than that, it's nutrition, sleep, and getting enough rest. I'd like to see other people try this and tell me how it goes. Good luck!
Dont know but reminds me a bit of 5x5 strongliftsni used to to. Ok u didn't start out as heavy as u can take. But ud start empty bar, then work your way up always adding 2,5kg every exercise. And then couple weeks or months in you'll hit a plateau, and then u would just do the max weight untill offcourse u built up enough to do it easly and then u would just start adding weight again untill another plateau
@@ryanlynch290 im certain about that but i have been following my sleeping schedule since 3 to 4 years.waking up early isn't my thing.i really love sleeping and i need sleep haha..i have been started going to the gym for a month now,and i see significant strength comparing to the last 10 days and in taking mass gainer as well.i just want to make sure if one sleeps early and wake up early versus sleep late and sleep longer have same benefits for muscle growth and recovery.thanks for responding mate.
A whole industry that depends on making something fundamentally very simple increasingly complicated. A healthy body adapts to the work required of it assuming adequate nutrition....The work level needs to be increased gradually by a mixture of rep count and weight...Constantly try to kick the failure (point) can down the road and you will grow. Every single thing you see on You Tube is a variation of this simple concept.
Yes 💯 👍🏼❤️ I'm 55 and I got the most gains from the bro split. Muscle building is not rocket science. Muscles grow once you give them an ass whooping. Whether that's with one set to failure or multiple sets, as long as they get a good ass whooping they'll grow. Factor in the recovery which is just as important. I train the bro split as it gives the perfect balance between exercise and recovery.
Condenses all the training knowledge one needs to build muscle in 10 minutes. The epitome of efficiency. Learning what works for you within these parameters is a question of experimentation and experience.
1. Intensity > volume. 2. What you do in the 23 hours outside the gym is much more important in the long term than the 1 hour you spend in the gym. I only do compounds 1x a week & play ⚽️ 3x a week. I’ve dropped over 10% BF in a year by optimizing my time in the gym & focusing on compounds + prioritizing recovery. It’s really easy once you get started & remain consistent but it’s staying consistent that the majority of us have issues with. Anyone can be consistent for 1 or 2 years even but how about 1 or 2 decades & more? It’s a lifestyle choice not a 1 or 2 commitment. Good luck!
you put that very well and i agree it is hard and consistency is the key. So what is your normaly daily routine of compounds you preform. i need to find something that works and that i can stick with?
for beginners any generic resistance and program with weight training will give u fast gains for the next 3 months as long as you are consistent in your workout schedule, get proper nutrition and rest. it gets harder after that which is when you need to use the special tricks to break the plateau
High intensity contraptions report here!! I been doing it for about a year daily. Usually when i stretch ill do some h.i.c. for a minute or 2. Some days 5 minutes and i gotta say it works a lot. Too much, you d never expect it. Always in sports but i never had very ripped arms but with this now its different!! Chest also, the whole upper body, sometimes the legs also. Amazing what consistant high intensity contraptions can do !!! Its minimal work but by the end of the 5 minute "set" im sweating like i sprinted for 1km. I wouldnt say gains necessarily but definitely ripping and maintaining. You gotta be carefull at first to not get injured, dont push too much for a month or two
Am I supposed to automatically know exactly what “30-80% of 1 rep maximum” means? I mean, I can make some guesses at that, but if this entire video revolves around this one single concept, you’d think you’d at least provide an example of this concept just to make sure everyone fully understands it. It’s not exactly clear how to apply this vague concept.
@@RespireOfficial 30-80% is a massive range. So how would you choose the number between 30-80? And then once you decide on that number, how do you implement it into your daily routine, of how many sets of how many reps? And so on. The whole thing is just vague.
@@jaxav8r I believe Andrew is implying that you must perform the 30% load until failure.So obviously the repetitions for that set will be substantially higher compared to the 80% load.The repetitions for the lighter load may be 20 or more.The final 3-5 reps can be pretty intense.This high rep low intensity load can be very effective for muscle development. The drawback to such a training method is that it’s very inefficient regarding energy usage.There will be an enormous amount of protein degradation occurring in the body.If the individual performs a significant number of sets using ( even with different exercises ) this method, recuperation will be very difficult.Personally, my advice would be to strictly dose this type of weight training.I probably wouldn’t drop the training load down that low. 40% to 80% seems more efficient overall. The only exception I’d make would be the training of true beginners, that have zero weight training experience. With the beginners it would be wise to NOT go to failure. Emphasis should be on developing extremely good and consistent exercise form.
After 50 plus years of training i can totally agree with all of this...finding the sweet spot with your training is most important..i still struggle with this...
Dr H, am a great fan and I am glad "you're back". question: by saying to do 3-5 sets per muscle group, is the effect still the same on that particular muscle if those sets are not done consecutively? For example: do one set for the chest, one set on legs, then another set on chest again and so on. Thank you
Cool little shortcut is when youre done with your workout, sit in meditation and visualize yourself doing the whole workout again. You'll get more strength and hypertrophy gains than with exercise alone.
I am a men. I am 60 and my body looks like I am 30 . Wish I can send my pictures. My face and body skin as 35 all I learned by watching your UA-cam channel podcast, well not all, searching and learning plus some comun sense 💪
This is a lot to explain and it takes time not only having to understand,with understanding it takes lots of words. Sometimes we all just have to listen and learn and watch
In an instructional video, that’s exactly how things become clear by repeating things. Especially if there’s a lot of information in a short period of time. Frequency in a short period of time is how info sticks in your mind.
Hi, thanks for posting 😮 it’s very helpful for novice. Can you also tell me like how many exercises I am supposed to do per muscle like I usually do PPL but very confused when it comes to how much I should do. Thanks 🙌🏼
I live in the UK When sets are explained, I think it confuses some because not even sure if the HOSTS are referring to reps!!! In laments terms I would do 8 - 12 reps of barbell curl But with upto 60 sec break I would repeat same exercise 3 times meaning 3 sets. That's how I interpret it anyway.
No where did you mention food or eating. Crazy! I worked out for well over a decade following all sorts of complicated advice, and maintained a perfect pencil neck as a result. Finally I just watched and took advice from documentaries about the people who would know how to build muscle: bodybuilders. Instant results. If you are working out, it doesn’t matter how you workout; *IT MATTERS HOW MUCH PROTEIN YOU EAT.*
@@peteg9011 No it does not, because the body consumes muscle as fuel when lacking dietary protein, but will put on muscle as a result of any strenuous exercise if provided with excess protein.
@@books4739 it matters how you workout though. Doesn't matter if you don't eat enough but in the case where you eat enough and have enough protein, your workouts do matter
@@books4739excess protein is turned into fat, just like excess anything with calories involved. The body either burns it or stores it as fat…. Avoid excessive anything.
@@RespireOfficial Endurance is no longer synonymous with strength; it pertains to the ability to sustain an activity over time. This shift represents a transition into a different category of performance. A stronger individual will exert a smaller proportion of their absolute strength compared to a weaker individual, who will need to exert a larger proportion of their absolute strength when both are engaged in the same activity.
Stop watching videos on how to get in shape and go to the gym and TRAIN HARD. That is what works. It’s not rocket science….but there’s a lot of money in trying to make us believe it’s complicated
That's funny. If most people spent as much time doing bodyweight squats and push ups as they did watching videos, they'd see huge gains. And I mean me.
@@daveondiekaaron2204 it doesn’t even need to be very heavy weights. Doing 3 sets with medium weights to complete FAILURE (a weight that you can do 12-20 reps with ) will also build muscle more safely without as much injury risk to tendons and ligaments.
A guy that was once large, lifted a lot. Dislocates his neck and it heals wrong. Now he has bone spurs on a spine that will not stay aligned. Everything causes excruciating, unbelievable pain. What can he do to get in shape when using his arms to do dishes causes enough pain to ruin the day?
@@RespireOfficial It is. Spine where it was dislocated in neck was forced back into place and the joint under it popped out , forced back in and again the one under popped out.. So on about 8 times until it was in the thoracic. Ugly stuff. Spine kept trying to realign itself and kept making it worse.
5 sets per muscle group to muscular failure,not for me. 1 set max 2 to momentary muscular failure time under load 1 to 1min 30sec for 1 set about 6 8 reps slow, that's all you need A,B,A routine then switch next week B,A,B is good not more per week or full-body twice a week then a year in when you could really push it mind muscle connection nervous system and central nerves system all working together you could train twice a week or full-body once every 5 to 7 days because your pushing better harder and more rest is needed
here the best one. train everyday every muscle group till near failure. start with 5 days a week for 1h, introduce 6th day, pump up those workouts to 2.30h in the next few months, introduce 7th day, same routine, 8th day, and than go find out your limit. hormesis will kick in, you will be able to train 12-15 days in a row, same muscle groups, till near failure or failure, depends. than 1 day break, than repeat. that will make you look like on steroids, without even knowing their name. me and about 50 of us guys from a streetworkout park near my home, are doing this for 13-14 years now. no body believes we are not juicing. i hope ive helped.
Each to his own weight. The strong from birth should lift heavy, the weak from birth should lift for a long time, but the gains for both will be approximately equal in the short and medium term☕😊
I'm not qualified to know or say, but it would seem to me that less time between sets would be beneficial for hypertrophy. It makes sense that more time between sets would be beneficial for gaining strength. If flexing between sets is good for hypertrophy, seems less time between sets would be the same.
Professor Andrew, do you have any information about the use of Ibuprofen to reduce post-workout pain and for muscle gain in people over 50? Regards from Chile!
Ich bin Ärztin. Ibuprofen oder andere NSAIDs im Training ist keine gute Idee. Im Training verletzt man Muskelfasern. Verletztes wird dann durch Entzündung abgebaut und im Anschluss neu und stärker aufgebaut. So wächst der Muskel und wird stärker. Dieser Vorgang wird durch alle entzündungshemmenden Medikamente behindert und verschleiert. Man hat zwar das Gefühl, der Muskel ist ausreichend erholt weil die Schmerzen gelindert sind, er ist es aber nicht. Langfristig behindert man also Muskelwachstum. Besser ist es also dem Muskel ausreichend Zeit zur Regeneration zu geben.
My favorite are the people who want to be bodybuilders but train like powerlifter. If your goal is hypertrophy and you are training with 1 to 5 reps at more then 80% of your 1 rep max you are dumb Arnold did 5 sets of 20 to 25 reps on each exercise. As the saying goes, it is difficult to make a heavy weight feel lighter but you can make a light weight feel heavier by emphasizing the eccentric portion of the lift for 3 to 8 seconds.
Thats the master key of nervous system connection training, that's what this video is validating, self resistance produced internally, sandow said it's not the dumbbells but the contraction that's paramount, the dumbbells were just aides to facilitate tension..same with Charles atlas, and internal chi tension martial arts strength exercise..the science and instinctual understanding have been known by physical culturists since written history anr really at the turn of the century when all the strong man and mail orders courses came into vogue
Are you saying Two men working out with different weights will result in the same muscle size. But are both men as strong as each other or just the same muscle size etc etc.
There is nothing in this video that wasn’t taught by Pavel Tsatsouline over 2 decades ago when he introduced Americans to the magic of kettlebells. You know, back when Huberman was a little boy. The only difference is that he presented it in a far simpler, understandable way.
I'll stay with what 3x Mr. Olympia Jay Cutler says about rest between sets of 45 sec. to one minute. Glean from those who have built huge muscles. Also, can you imagine tying up machines in the gym for 2 minutes or even 5 or 6 minutes between sets?
stick to 10-15 reps anytwhere in that range with very good form will be the correct weight. if the reps are 4-5 then u are doing strength training and will allow heavier weights. but if this is done then do atleast one drop set to get more blood in the muscle using maybe 20 percent lighter weight to near failure or failure
So I’ve diligently tried the lightweight approach and can say it absolutely does not work for me for either hypertrophy or strength. I thought I was getting old for 4 years as I lost strength and muscle. Then I switched back to heavier weights in the 6-9 rep range for 5 sets and immediately started gaining again. I’m back to my prior strength and size. The light weights really just burned out my CNS and lead to overuse injuries. So my pains are gone now that I’m strong again.
Honestly, this doesn't sound that different that what I was told 30 years ago. Go to failure on every set and then do it again next week. I mean, I keep muscle but it doesn't really build it in any noticeable way. The takeaway here is a new word though, "mind-muscle" connection, that's cool. I asked AI to generate a program that includes the "mind-muscle" connection and returned a program like I've been training with most of life. I'm 60 now and the most effective activity that I've added is to run at least 20 miles a week. But weight training is the same.
So what is recommended for someone who sustains injury if he "pushes" himself much at all, or who will come down with strep throat if he puts in much time doing it? I don't look frail at all, and I'm not particularly weak for someone who doesn't exercise much, but I guarantee that even the best personal trainer will screw me up badly. He won't listen to me, and I'll likely end up hospitalized.
So for whatever reason, this has been the formula my husband has always used. We are pushing 60, and he has stayed jacked. Not creepy steroid junkie jacked, but damn, look at him, jacked ever since I met him when we we 20-somethings. So say what you want about huberman, but real people use this, and it works.
We're getting closer to realizing that hypertrophy is the simplest accomplishment in fitness training. Stength, agility, speed, power and other specified abilities require spcified programs. Hypertrophy can be accomplished while doing lots of things less than adequately so long as youre consistant. If youve accomplished growth and are trying to incite particular growth in a specified area youre likley at the point where these videos wont provide much aid.
Yes, but don’t like the beard. What’s with all these guys wearing beards? They look like lumberjacks and most women don’t like beards during intimate times.
so minimum 5 sets of 30 to 80% 1rep max, but last set is to failure? I've been doing 5x5 for years on and off, but few months ago started 5x10 70% 1RM (not to failure though). I feel the intensity is not much different, but my physique looks more defined.
Well after more than 30 years of training i say you DO NEED to lift very heavy to become a reeally big boy. I talk about being 270 pound big at a height of 5.7 like i was. You dont do that without lifting ultra heavy.
You know what, guys? You are slowly drifting to conclusions that were fundamentals of Mike Mentzer training program 30 years ago, which you called outdated and not optimal or completely false. Good job. Maybe a decade or so and you'll get there. It does just remain to be clarified if you count water inside the muscles, that increases it's volume to be muscle hypertrophy, and it's safe to make a decision never to listen you again.
What topic would you like to learn about next? Comment below 👇
@@RespireOfficial getting ripped asap on a plant based diet
There Alot big words, saying nothing going in circles 😅😅😅
I'd like to know how to find the sweet spot between lifting and running.
I've learned to distribute my energy, but gains come and go.
Thanks!
please upload full series on 1 month gym training day wise
The 3 first minutes of this segment are the most valuable. The rest is great information, but too technical, hard to comprehend for the average guy, too many numbers, %s , just got me lost.
Here are the 5 steps on how to build muscle fast according to the video:
* Determine your one repetition maximum (1RM): This is the maximum amount of weight you can lift for one repetition with good form.
* Choose a weight between 30% and 80% of your 1RM: This range is considered the most beneficial for muscle growth and strength.
* Perform 5-15 sets of each exercise per week: The exact number of sets will depend on your training experience and goals.
* Rest between 2 and 6 minutes between sets: This will allow your muscles to recover and prepare for the next set.
* Train at a time of day that is convenient for you: There is no evidence to suggest that one time of day is better than another for muscle growth.
5 sets per week is none sense.for example doing bench press for 3 sets in 1 day then doing flies for 2 sets in another day of the week.and thats it?!!!
Thank you for the summary!
@@nabilalsaad722 One mg one day, no other days in the same week, unless you are a beginner or not preparing for a competition.
@user-ur4lv4zh4h12-16 reps in workset
Thanks for the summary
Guys, it's simpler. This formula WORKS.
Just do two to four exercises per workout. The goal is to be effective. It can be two upper body, two lower body, whatever you like.
Here's what you do.
Figure out what weight you can only do about 5 to 8 times. Do 3 to 5 sets of that, depending on how you feel. Go ahead and go to failure or leave one rep in reserve. Don't time your rest between sets, just wait for your heartrate to drop. Your last set is when you can only do about half as many reps as your first set. If you can do a lift 8 times the first and second set, by the time you can only do four, you're done. But don't do more than five sets.
Rest a day before you do that same exercise again. If you can't do as many reps on your first set as your previous workout, stop, and call it a day for that muscle group. Do it the next day instead.
Once you can do that lift 12-15 times, it's time to add weight. Go ahead and stay at that weight for another couple of workouts or even a week, then level up. Add enough weight that, again, you can only do about 5 to 8 reps.
By doing this, you naturally get variety in the workout. You build strength first by using low reps. Then once you get stronger, your reps go up, and you get more hypertrophy. It's really that simple.
Other than that, it's nutrition, sleep, and getting enough rest.
I'd like to see other people try this and tell me how it goes.
Good luck!
Awesome post. I wish i could give you 2 thumbs up.
Dont know but reminds me a bit of 5x5 strongliftsni used to to. Ok u didn't start out as heavy as u can take. But ud start empty bar, then work your way up always adding 2,5kg every exercise. And then couple weeks or months in you'll hit a plateau, and then u would just do the max weight untill offcourse u built up enough to do it easly and then u would just start adding weight again untill another plateau
But can i sleep late at night like 1am and sleep longer till 10 or 11.is that okay?
@@Chamth13 it's better to sleep early and wake early but getting enough absolute hours of sleep is more important.
@@ryanlynch290 im certain about that but i have been following my sleeping schedule since 3 to 4 years.waking up early isn't my thing.i really love sleeping and i need sleep haha..i have been started going to the gym for a month now,and i see significant strength comparing to the last 10 days and in taking mass gainer as well.i just want to make sure if one sleeps early and wake up early versus sleep late and sleep longer have same benefits for muscle growth and recovery.thanks for responding mate.
This is a good example of "over thinking" your exercise program.
A whole industry that depends on making something fundamentally very simple increasingly complicated. A healthy body adapts to the work required of it assuming adequate nutrition....The work level needs to be increased gradually by a mixture of rep count and weight...Constantly try to kick the failure (point) can down the road and you will grow. Every single thing you see on You Tube is a variation of this simple concept.
I agree
Totally!
Yes 💯 👍🏼❤️ I'm 55 and I got the most gains from the bro split. Muscle building is not rocket science. Muscles grow once you give them an ass whooping. Whether that's with one set to failure or multiple sets, as long as they get a good ass whooping they'll grow.
Factor in the recovery which is just as important. I train the bro split as it gives the perfect balance between exercise and recovery.
@@AbdulGhani-vm6oq eating is honestly the hard part. i always have to cook for myself and its delicious but god it takes time.
Like Milo of Croton 😉
Condenses all the training knowledge one needs to build muscle in 10 minutes. The epitome of efficiency. Learning what works for you within these parameters is a question of experimentation and experience.
1. Intensity > volume. 2. What you do in the 23 hours outside the gym is much more important in the long term than the 1 hour you spend in the gym. I only do compounds 1x a week & play ⚽️ 3x a week. I’ve dropped over 10% BF in a year by optimizing my time in the gym & focusing on compounds + prioritizing recovery.
It’s really easy once you get started & remain consistent but it’s staying consistent that the majority of us have issues with. Anyone can be consistent for 1 or 2 years even but how about 1 or 2 decades & more? It’s a lifestyle choice not a 1 or 2 commitment. Good luck!
That is related amazing brother. Live long stay blessed 😄
Frequency>Quality>Volume/Intensity
you put that very well and i agree it is hard and consistency is the key. So what is your normaly daily routine of compounds you preform. i need to find something that works and that i can stick with?
for beginners any generic resistance and program with weight training will give u fast gains for the next 3 months as long as you are consistent in your workout schedule, get proper nutrition and rest. it gets harder after that which is when you need to use the special tricks to break the plateau
Totally agree!
High intensity contraptions report here!! I been doing it for about a year daily. Usually when i stretch ill do some h.i.c. for a minute or 2. Some days 5 minutes and i gotta say it works a lot. Too much, you d never expect it. Always in sports but i never had very ripped arms but with this now its different!! Chest also, the whole upper body, sometimes the legs also. Amazing what consistant high intensity contraptions can do !!! Its minimal work but by the end of the 5 minute "set" im sweating like i sprinted for 1km. I wouldnt say gains necessarily but definitely ripping and maintaining.
You gotta be carefull at first to not get injured, dont push too much for a month or two
Do not stop posting videos, please!
Great video, Andrew gives protocols for improving your health . He gives them in layman terms .
Am I supposed to automatically know exactly what “30-80% of 1 rep maximum” means? I mean, I can make some guesses at that, but if this entire video revolves around this one single concept, you’d think you’d at least provide an example of this concept just to make sure everyone fully understands it. It’s not exactly clear how to apply this vague concept.
It’s 30-80% of the maximum weight you can lift 1 time (one rep max). So if your one rep max for bench press is 100 lbs, you would aim for 30-80 lbs.
@@RespireOfficial 30-80% is a massive range. So how would you choose the number between 30-80? And then once you decide on that number, how do you implement it into your daily routine, of how many sets of how many reps? And so on. The whole thing is just vague.
"Heavy weights can help build muscle and strength.
They do. The end.
30-80% 🙃
@@offmerocker1467how can 30% be compared heavy in contrast to 80%. That makes no sense.
@@jaxav8r I believe Andrew is implying that you must perform the 30% load until failure.So obviously the repetitions for that set will be substantially higher compared to the 80% load.The repetitions for the lighter load may be 20 or more.The final 3-5 reps can be pretty intense.This high rep low intensity load can be very effective for muscle development. The drawback to such a training method is that it’s very inefficient regarding energy usage.There will be an enormous amount of protein degradation occurring in the body.If the individual performs a significant number of sets using ( even with different exercises ) this method, recuperation will be very difficult.Personally, my advice would be to strictly dose this type of weight training.I probably wouldn’t drop the training load down that low. 40% to 80% seems more efficient overall. The only exception I’d make would be the training of true beginners, that have zero weight training experience. With the beginners it would be wise to NOT go to failure. Emphasis should be on developing extremely good and consistent exercise form.
Bring more of this man in short form ❤ and all important things contain
Will do!
After 50 plus years of training i can totally agree with all of this...finding the sweet spot with your training is most important..i still struggle with this...
After 50 years of training you still struggle with this, seems like your a slow learner!
Dr H, am a great fan and I am glad "you're back". question: by saying to do 3-5 sets per muscle group, is the effect still the same on that particular muscle if those sets are not done consecutively? For example: do one set for the chest, one set on legs, then another set on chest again and so on. Thank you
30-80% is quite a big range to chose from
Cool little shortcut is when youre done with your workout, sit in meditation and visualize yourself doing the whole workout again. You'll get more strength and hypertrophy gains than with exercise alone.
i got the best definition at 60 without all this knowledge and it was 100% diet . I lifted wieghts but the diet is key
Use isometrics! No weights needed. Also no damage to your joints either!
Sir, can you repeat this with a little bit less technical terms or more explanation. Found it hard to understand
I am a men. I am 60 and my body looks like I am 30 . Wish I can send my pictures. My face and body skin as 35 all I learned by watching your UA-cam channel podcast, well not all, searching and learning plus some comun sense 💪
I love this guy, he gets straight to the point. I've learnt a lot from watching his content ❤
This is a lot to explain and it takes time not only having to understand,with understanding it takes lots of words. Sometimes we all just have to listen and learn and watch
Not to mention the risk reward is not worth it. The goal is to go to the gym consistently over a long period of time without getting injured.
This info is awesome! Very helpful for me. Thank you!
In an instructional video, that’s exactly how things become clear by repeating things. Especially if there’s a lot of information in a short period of time. Frequency in a short period of time is how info sticks in your mind.
I don't like when I have to figure out a math word problem to exercise
I was just about to say This is very confusing for me
Hi, thanks for posting 😮 it’s very helpful for novice. Can you also tell me like how many exercises I am supposed to do per muscle like I usually do PPL but very confused when it comes to how much I should do. Thanks 🙌🏼
I like watching myself in front of the mirror then i talk to myself and my mind " grow muscle, grow..."
Talk about mind-muscle connection!
I call it flushing the muscle. Fresh blood with pumps from exactly that. Muscle/neuron connection. Good stuff!
In essence, lift 100 pounds 1 time, or lift 10 pounds 10 times. Simple math. You're welcome.
I live in the UK
When sets are explained, I think it confuses some because not even sure if the HOSTS are referring to reps!!!
In laments terms I would do
8 - 12 reps of barbell curl
But with upto 60 sec break I would repeat same exercise 3 times meaning 3 sets. That's how I interpret it anyway.
That's correct.
No where did you mention food or eating. Crazy! I worked out for well over a decade following all sorts of complicated advice, and maintained a perfect pencil neck as a result.
Finally I just watched and took advice from documentaries about the people who would know how to build muscle: bodybuilders. Instant results.
If you are working out, it doesn’t matter how you workout; *IT MATTERS HOW MUCH PROTEIN YOU EAT.*
Of course it matters how you workout.
@@peteg9011 No it does not, because the body consumes muscle as fuel when lacking dietary protein, but will put on muscle as a result of any strenuous exercise if provided with excess protein.
@@books4739 it matters how you workout though. Doesn't matter if you don't eat enough but in the case where you eat enough and have enough protein, your workouts do matter
@@books4739excess protein is turned into fat, just like excess anything with calories involved. The body either burns it or stores it as fat…. Avoid excessive anything.
Not to be patronising but it says "neuroscientist" in the title. It's a bit odd you expected nutritional advice/information.
Please try to simplify your explanations
Skrolling all day?
Un capacity to listen to a 10 min video
Until failure is hypertrophy?
Physical Strength: the ability to produce force against external resistance. Therefore he who can lift heavier is the strongest.
Where does endurance factor in to the equation?
@@RespireOfficial Endurance is no longer synonymous with strength; it pertains to the ability to sustain an activity over time. This shift represents a transition into a different category of performance. A stronger individual will exert a smaller proportion of their absolute strength compared to a weaker individual, who will need to exert a larger proportion of their absolute strength when both are engaged in the same activity.
@@BambinoFilipino1 I see what you mean. Interesting.
Stop watching videos on how to get in shape and go to the gym and TRAIN HARD. That is what works. It’s not rocket science….but there’s a lot of money in trying to make us believe it’s complicated
TRAIN HARD is what gets idiots who follow people David Goggins chronic injuries and knee replacements.
And add the right eating plan
That's funny. If most people spent as much time doing bodyweight squats and push ups as they did watching videos, they'd see huge gains. And I mean me.
🫢🤣🤣🤣 Hundred Percent Everybody Wants To Build Muscles BUT Nobody Wants To Lift Heavy As Weight ✨💪
@@daveondiekaaron2204 it doesn’t even need to be very heavy weights. Doing 3 sets with medium weights to complete FAILURE (a weight that you can do 12-20 reps with ) will also build muscle more safely without as much injury risk to tendons and ligaments.
A guy that was once large, lifted a lot. Dislocates his neck and it heals wrong. Now he has bone spurs on a spine that will not stay aligned. Everything causes excruciating, unbelievable pain. What can he do to get in shape when using his arms to do dishes causes enough pain to ruin the day?
Is that a true story?
@@RespireOfficial It is. Spine where it was dislocated in neck was forced back into place and the joint under it popped out , forced back in and again the one under popped out.. So on about 8 times until it was in the thoracic. Ugly stuff. Spine kept trying to realign itself and kept making it worse.
@@J.J.C.JR.He needs an anatomy specialist to tell him what exercises to do and what movements to avoid.
A small surgery could also be required.
@@J.J.C.JR.He needs an anatomy specialist to tell him what exercises to do and what movements to avoid.
A small surgery could also be required.
5 sets per muscle group to muscular failure,not for me. 1 set max 2 to momentary muscular failure time under load 1 to 1min 30sec for 1 set about 6 8 reps slow, that's all you need A,B,A routine then switch next week B,A,B is good not more per week or full-body twice a week then a year in when you could really push it mind muscle connection nervous system and central nerves system all working together you could train twice a week or full-body once every 5 to 7 days because your pushing better harder and more rest is needed
Can you post a weight and resistance training program for women 60 and up that are thin and need to tone and keep their muscles, not loose weight.
I do one light set to failure, two medium sets to failure and the two heavy sets to failure. 2x per week. I’m 70 years old
Thank you, it was good
here the best one. train everyday every muscle group till near failure. start with 5 days a week for 1h, introduce 6th day, pump up those workouts to 2.30h in the next few months, introduce 7th day, same routine, 8th day, and than go find out your limit. hormesis will kick in, you will be able to train 12-15 days in a row, same muscle groups, till near failure or failure, depends. than 1 day break, than repeat. that will make you look like on steroids, without even knowing their name. me and about 50 of us guys from a streetworkout park near my home, are doing this for 13-14 years now. no body believes we are not juicing. i hope ive helped.
what???
@@dp2768 yap, thats the way to go
Each to his own weight. The strong from birth should lift heavy, the weak from birth should lift for a long time, but the gains for both will be approximately equal in the short and medium term☕😊
Well put!
I'm not qualified to know or say, but it would seem to me that less time between sets would be beneficial for hypertrophy. It makes sense that more time between sets would be beneficial for gaining strength. If flexing between sets is good for hypertrophy, seems less time between sets would be the same.
Makes sense to me
Three muscle and strength elements required
Mechanical tension
Metabolic stress/fatigue
Overload progressive, by reps, volume, or resistance
Excelente como siempre.
Professor Andrew, do you have any information about the use of Ibuprofen to reduce post-workout pain and for muscle gain in people over 50?
Regards from Chile!
Ich bin Ärztin. Ibuprofen oder andere NSAIDs im Training ist keine gute Idee. Im Training verletzt man Muskelfasern. Verletztes wird dann durch Entzündung abgebaut und im Anschluss neu und stärker aufgebaut. So wächst der Muskel und wird stärker. Dieser Vorgang wird durch alle entzündungshemmenden Medikamente behindert und verschleiert. Man hat zwar das Gefühl, der Muskel ist ausreichend erholt weil die Schmerzen gelindert sind, er ist es aber nicht. Langfristig behindert man also Muskelwachstum. Besser ist es also dem Muskel ausreichend Zeit zur Regeneration zu geben.
What is confusing about this? It seems remarkably clear.
Yes sir same with cortisol n thinking 🤔over feeling fear is not danger
This guy is a phd who specializes in the brain/ ophthalmology. are we listening to him about muscles?
Yes.
He has good information
I would like to learn how you determine 1rep max, how do you know that was your best rep ? Isn't 3 rep max more accurate of your maximum ?
thank you!
Thank you!
My favorite are the people who want to be bodybuilders but train like powerlifter.
If your goal is hypertrophy and you are training with 1 to 5 reps at more then 80% of your 1 rep max you are dumb
Arnold did 5 sets of 20 to 25 reps on each exercise.
As the saying goes, it is difficult to make a heavy weight feel lighter but you can make a light weight feel heavier by emphasizing the eccentric portion of the lift for 3 to 8 seconds.
That’s a great point. I didn’t know that about Arnold!
Arnie was a steroid user
💯 I say this all the time and it's like almost EVERYONE AT THE GYM. Ego lifting to impress the next guy
This man talks and knows about everything?? From computer science to muscle gains ? I mean what the heck!!
Totally confused.
😂😂😂😂😂
I like the old Sandow routine, lighter, high reps with hard contractions.
Thats the master key of nervous system connection training, that's what this video is validating, self resistance produced internally, sandow said it's not the dumbbells but the contraction that's paramount, the dumbbells were just aides to facilitate tension..same with Charles atlas, and internal chi tension martial arts strength exercise..the science and instinctual understanding have been known by physical culturists since written history anr really at the turn of the century when all the strong man and mail orders courses came into vogue
Are you saying Two men working out with different weights will result in the same muscle size. But are both men as strong as each other or just the same muscle size etc etc.
There is nothing in this video that wasn’t taught by Pavel Tsatsouline over 2 decades ago when he introduced Americans to the magic of kettlebells. You know, back when Huberman was a little boy. The only difference is that he presented it in a far simpler, understandable way.
I'll stay with what 3x Mr. Olympia Jay Cutler says about rest between sets of 45 sec. to one minute. Glean from those who have built huge muscles. Also, can you imagine tying up machines in the gym for 2 minutes or even 5 or 6 minutes between sets?
Muscle endurance amd strength would train differently than hypertrophy. Depends on your goals.
Well that just confuaed me
More especially since dr Sims had me
Convinced I need to eat something and at least 15 g protein being female in 50s😮
What should be the amount of reps per set?
These 7 tips, sound are very close to the system taught by the famous discus amd javelin thrower Olympian, Dan John
stick to 10-15 reps anytwhere in that range with very good form will be the correct weight. if the reps are 4-5 then u are doing strength training and will allow heavier weights. but if this is done then do atleast one drop set to get more blood in the muscle using maybe 20 percent lighter weight to near failure or failure
To much unnecessary dialog to many of these videos talk to long
too much
too many
too long
This video could have been 2 mins long. Guy loves the sound of his own voice
So I’ve diligently tried the lightweight approach and can say it absolutely does not work for me for either hypertrophy or strength. I thought I was getting old for 4 years as I lost strength and muscle. Then I switched back to heavier weights in the 6-9 rep range for 5 sets and immediately started gaining again. I’m back to my prior strength and size. The light weights really just burned out my CNS and lead to overuse injuries. So my pains are gone now that I’m strong again.
Honestly, this doesn't sound that different that what I was told 30 years ago. Go to failure on every set and then do it again next week. I mean, I keep muscle but it doesn't really build it in any noticeable way. The takeaway here is a new word though, "mind-muscle" connection, that's cool. I asked AI to generate a program that includes the "mind-muscle" connection and returned a program like I've been training with most of life. I'm 60 now and the most effective activity that I've added is to run at least 20 miles a week. But weight training is the same.
So what is recommended for someone who sustains injury if he "pushes" himself much at all, or who will come down with strep throat if he puts in much time doing it? I don't look frail at all, and I'm not particularly weak for someone who doesn't exercise much, but I guarantee that even the best personal trainer will screw me up badly. He won't listen to me, and I'll likely end up hospitalized.
😂
Remember Protein synthesis is very important
Train Hard and eat good to be in better shape!
So for whatever reason, this has been the formula my husband has always used. We are pushing 60, and he has stayed jacked. Not creepy steroid junkie jacked, but damn, look at him, jacked ever since I met him when we we 20-somethings. So say what you want about huberman, but real people use this, and it works.
We're getting closer to realizing that hypertrophy is the simplest accomplishment in fitness training.
Stength, agility, speed, power and other specified abilities require spcified programs. Hypertrophy can be accomplished while doing lots of things less than adequately so long as youre consistant. If youve accomplished growth and are trying to incite particular growth in a specified area youre likley at the point where these videos wont provide much aid.
I respect Huberman, but I would not listen to him for muscle building advice. If you want good advice, watch Renaissance Periodization or Jeff Nippard
Absolutely not
Absolutely
Absolutely maybe
Everything works, as long as you do.
But Jeff Nippard??????
@@lightninlarry8936 resistance prriodization is a steroid monger. But I can get around to Jeff Nippard somewhat
What about going beyond failure?
This man is handsome.
Yes, but don’t like the beard. What’s with all these guys wearing beards? They look like lumberjacks and most women don’t like beards during intimate times.
so minimum 5 sets of 30 to 80% 1rep max, but last set is to failure? I've been doing 5x5 for years on and off, but few months ago started 5x10 70% 1RM (not to failure though). I feel the intensity is not much different, but my physique looks more defined.
The hype behind Hubberman is waaay to overrated!
how to control the nerves system like in any condition?
That's a great idea!
Max was here
This is just a theory. You may do it just before finishing your exercise. But old school gym is the only way
So when do I get to eat potato chips? Before or after?
he repeats himself for the first 3 minutes.
Sounds like the Mike Mentzer technique.
How to prevent cognitive decline with muscle training... thanks
Great idea! In the meantime, this video might be of interest to you: ua-cam.com/video/ekuUwHFeTB8/v-deo.htmlsi=08Ys0Sv4WFRCaTRP
It has been proved that basic muscle training helps with cognitive decline. Just train by using a routine you enjoy
I've been using 5kg dumbells for 45min wirh 3min rest intervals 3 times a week. Most people don't believe I'm 55...lol
Does someone wanna explain what he said in simple terms
So basically, exactly what Frank told me at Beef It Gym in 1988 when I first started weight training.
Zane
@edgefinesse4700 sorry but Frank was the gym owner and also had a window cleaning round, but he knew his stuff clearly.
Charles Atlas was right...
Well after more than 30 years of training i say you DO NEED to lift very heavy to become a reeally big boy. I talk about being 270 pound big at a height of 5.7 like i was. You dont do that without lifting ultra heavy.
You got to get the contractions, you gotta stretch and contract
Protect your back. No one else will.
I wouldn't do anything hurberman
Suggests He just reads of random studies.
Pedantic! This was all known back in the '70's.
Perhaps, but I wouldn’t say most people know it today.
You know what, guys? You are slowly drifting to conclusions that were fundamentals of Mike Mentzer training program 30 years ago, which you called outdated and not optimal or completely false. Good job. Maybe a decade or so and you'll get there. It does just remain to be clarified if you count water inside the muscles, that increases it's volume to be muscle hypertrophy, and it's safe to make a decision never to listen you again.
No wonder how musculature improves when you practice pose down for bodybuilding
30 to 80% is a wide range !!! can be a bit confusing ! thanks !
Take The Grandmaster Bruce Lee for instance
He wasn't heavy-built
But the strongest man of the era
I know😊
For beginners
Who would want to increase muscle strength or size? Why do you think I’m here?