How to Build Your Weekly Workout Program | Jeff Cavaliere & Dr. Andrew Huberman
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- Опубліковано 21 гру 2024
- Jeff Cavaliere, MSPT, CSCS, and Dr. Andrew Huberman discuss how to build your weekly workout program.
Jeff Cavaliere is a world-class physical therapist, Certified Strength & Conditioning Specialist and founder of @athleanx. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab Podcast.
Full episode: • Jeff Cavaliere: Optimi...
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The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
This clip is from the Huberman Lab episode "Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools." The full episode can be found on UA-cam here: ua-cam.com/video/UNCwdFxPtE8/v-deo.html
the two guys who always tell me I do everything wrong. this is gonna be great.
Commenting is killing your gains!
Huberman is fantastic. Would recommend his podcast Huberman Lab. Massive amount of info and learning. Definitely trust what this guys teaches.
Maybe not everything, you've reviewed what you're commented about your views now
that can't be jeff. that guy has a shirt on
😂
Rofl
🤣
AX Shirt though. Never miss an opportunity for marketing 😀
You know under that shirt hes covered in marker pen lines
So happy to know that the two of you know each other…. Both of you are such awesome educators!
😊😊
Agree entirely. My two favourite educators in the same room. It doesn't get any better.
I did 6 weeks in the gym, then switch to Jeff's Pull-Ups and Planks. That with a fast paced walk mixed with short sprints was all I needed to be slim and ripped.
I'm 59.
right on brother!
Excellent
What is the workout?
🎯 Key Takeaways for quick navigation:
00:04 🏋️♂️ *Weekly Workout Program Structure*
- Suggested split: 60/40 ratio, leaning towards weight training (strength) and conditioning.
- A basic weekly program: 3 days strength training (Monday, Wednesday, Friday) and 2 days conditioning (Tuesday, Thursday).
- Flexibility based on individual training and aesthetic goals.
01:59 🕒 *Workout Duration and Efficiency*
- Recommended workout duration: Around an hour or less.
- Optimal balance: 10 minutes warmup, 50 minutes intense resistance training, 30-45 minutes cardio.
- Focus on intensity over prolonged workout durations for better results and recovery.
03:24 💪 *Impact of Workout Length and Age*
- Importance of warmup: Integral for older individuals to prevent problems during workouts.
- Length vs. intensity: Longer workouts can pose more issues than intense, shorter sessions, especially with age.
- Adjustments based on age to maintain effectiveness within an hour-long workout routine.
Made with HARPA AI
Workouts need to be fun. I was most successful when working out with friends. Lunch-time spin & P98 classes, after work - group runs & bike rides, Saturday runs (5 miles at speed) at my sisters then breakfast. I changed jobs, my ability to go to my lunch classes stopped. My workout buddy moved (big loss). My stress went up - and it became very difficult for me. At age 67 and retired - still showing up. Just keep moving. "You've got to want to do the distance." (50 mile run mantra)
I 100% agree with this. I found some stuff I actually LOVE to do and I can't WAIT until my next sesh so I can sweat it out. One thing I picked up a few months ago was rucking with a weighted vest. I just love it. I love how I feel during and after, I love the burn, the sweat, the accomplishments and my body has really gotten into shape and slimmed down with it. HIIT and EMOM are cool, cardio, resistance bands, etc. Besides being fun, seeing like VISUALLY SEEING it changing your body is influential too!
No they don't
Yea I totally agree working out with friends give you something to look forward to instead of pain and that get go to go to the gym and see the progress makes you wanna go even more
(Minimum) Recommend training schedule to increase muscle mass and fitness overall:
5x a week training comprised of:
60% strength: (M-W-F)
40% conditioning: (Tu-Th)
What does conditioning mean? Cardio?
@@raymondqiu8202 yes I believe so.
Melanie can you please give us sample work out for
STRENGTH M-W-F
CONDITIONING TU-TH
Thank you.
@@kaldonegros6796 strength work: resistance training. Conditioning: aerobic training. The rest is up to the video makers.
@@christianfuchs9750 please explain?
“You can train long and you can train hard, but you can’t do both.” 👌🏻
Call the Olympics tell them they're doing it wrong
David Goggins
@@silky2282 wrong, Mike Mentzer
mike mentzer didn't train long... he did train intense though
I can do both
I appreciate the science behind the recommendations. It helps to understand why certain exercises are more effective than others.
Great question , great answer! Thank you for the knowledge you are sharing together. I am a big fan of both of you. Love from Italy
Jeff is great! I follow his channel and incorporate his philosophy and exercises into my training.
I'm in my early 50s already and these days I train much differently. Essentially I do circuit style training with bodyweight and weights. My program consists of doing a full body circuit in each workout by selecting one exercise for Chest, for Back, and Legs. Like Push-Ups, Pull-Ups, and Air Squats. I do these exercises without taking a rest, one right after the other as a Superset and repeat 3-5 times. If I need to take a short rest between them I will. I also hit my Calves and Abs after each circuit. When I do the weighted version I would do: DB Bench on an incline, Pull-Ups or DB/BB Rows, Goblet Squats/ Bulgarian Splits with DBs/ Walking lunges with DBs. I do these workouts about 3x a week. I mainly do it for functional training and it also helps me stay in condition for Mountain Biking which I enjoy more than the Gym!...LOL.
I been following this for awhile and am finding that I'm growing bored of it. I could do something like a Bro split - 2 on, one off. But that would kill the Cardio component of the circuit training. Perhaps you have some suggestions?
Thanks
This video really breaks down the essentials of building a workout program. I've struggled with consistency, but these tips are super helpful.
1st time I see Jeff outside of his channel. Nice.
I started hitting the gym hard starting when I was about 40, my workouts could easily last over 2 hours and I went pretty hard. Now that I'm over 50 I do find that I feel best around that 1 hour-90 minute area. I like to do high intensity intervals with my lifts, one upper body lift, one lower, abs, repeat. No one talks about this being a "good" routine to have but I enjoy it (that's what's most important) my heart rate is up, I feel good and have the strength I want. Is it the "right" routine? Who knows.
This video by Huberman Lab Clips is a great resource for anyone looking to optimize their workout routine. The key takeaway for me is the 60/40 split between weight training and cardio. This approach emphasizes strength training while still incorporating conditioning to improve overall health and athleticism.
I also found the advice on workout duration valuable. The idea that shorter, more intense workouts can be just as effective as longer ones is very appealing, especially for people with busy schedules. I will definitely try out these tips in my own training program! 💪👍
Excellent advice, thanks for having Jeff on will check out the full episode!
Jeff is a good guy knows his stuff, my friend Steven used to be Jeff's boyfriend and he really transformers his physique when he was seeing Jeff.
I've tried 3 hour workout, 2 hour, 1 hour, 1/2 hour, 15 minutes. they all have their place...it's variable for me. Somedays I wanna go all day and have to force myself out of the gym. Other days I can barely handle 30 minutes. at 55 I can only do every other day consistantly tho...to much trauma to my body if I try every day.
Two brilliant guys.
Jeff is the man!
Finally someone says that if they do too much they get a cold! I thought I was the only person that had this issue.
Super hot topic that is not talked about enough imo
As for the recovery part: it‘s missing in this „idea“ week. Gets more important as we get older (I‘m 62, training as hard as I can)
As for the cardio part: We‘re supposed to split the cardio into Zone 1 or 2 sessions and hard intervalls for maxing VO2 max. who can, though, do a hard strength training a day after running intervalls? Nobody.
So how‘s the perfect plan actually looking like??
Pls share your experiences
I do everything every time I work out. I'll do full body kettlebell, followed by cardio with the total workout taking about 90-minutes (that includes rest/catch my breath time), 5-days/week. It seems that what I do is odd, as most folks seem to target...I don't know, I'm an everything every time guy...guess I'm just a little cooler than everyone else...it's no big deal. It's kind of a big deal. It's a really big deal.
I love kettlebell training too and I do it everyday 😊
Nice. Proper funny!
i m 42 and i also love training all body parts everyday.. i just dont like any other split..
Beautifully posed question.
What’s conditioning training? Cardio?
Yes, that would be the cardio/aerobic training.
If you "train like an athlete" first you have to define what kind of athlete -- and you have to realize that an athlete is paid and supported to train in a level that you can't do. So for me this is more nuanced and it isn't the same year round. I am a cyclist - there is a season and a "pause" there is a build etc. I am doing a ride 5 or 6 days a week and those will vary and on top of that is weight and yoga.
UA-cam recommendation system, top notch
What are your thoughts on Dr. Jim Stoppani?
Does anyone recommend any specific coaches, programs, or plans for building muscle? Hypertrophy workouts I believe
I know a coach who is great, can refer you to him if you'd like
I agree,the length of my workouts can positively or negatively affect my health.Intensity doesn’t bother me but longer workouts mess me up
What are the best warm ups?
I personally walk
Jeff please buy this microphone and I will watch your amazing youtube content without bleeding my ears. your voice actually sounds good and isn't annoying when the proper microphone is used.
This is what I call.. Mind-Body connection.
Great insights on structuring workouts for maximum efficiency. I’m definitely going to implement these strategies into my routine.
Okay so, 80/20 split (weights/cardio), intensity over length of workout as you age, and one hour should be about enough time to get the workout done.
But what is a good, no frills, workout? Specifics would be much appreciated 🙏🏻
look up "body by science". I have been following the general protocol for 8 years. In that time, i have gotten stronger (i am 53, and was in reasonable shape when I started), and never once hurt myself in the gym. The purpose of exercise is to make you stronger. Stronger is fitter. It should be brief and intense, and should be done as safely as possible so as to avoid injury that would keep you from continuing to exercise. I wish i had known sooner. I would have saved a lot of time and injury.
How do you factor rest time into what they're talking about? Like, am I doing a tricep extention for an hour straight or like my heart rate's remaining over a certain amount over the course of various exercises for an hour?
How long should a full body workout last? Doing just 3-4 set of 3 workouts per muscle group. I always either run out of time or energy
helpful thanks
Strength training 3 times per week with 10 sets per muscle group for your average Joe, what program would that look like if you only had access to dumbbells at home?
"You can either train long or you can train hard" You, clearly, haven't met my swim coach
why is Jeff not without his T-shirt
I've been running and cycling on-an-off for over 30 years, but weight training is new to me. What do you mean by "warm up" as it pertains to weight training?
Warm up to me is doing a light first set of ~60% max for about 8-12 reps and stretching in between sets. Warm up is about 2 minutes. As stated above this will help with a few things.
Biggest is getting your mind right, muscle memory, blood flowing, practice full body movement of the exercise.
Theres so much to weightlifting that will overtime make you realize its a balance of working hard and working smart. Cheers
2 LIVING LEGENDS
What is "conditioning" exactely ?
cardio workout. Running, cycling, etc. If your focus is losing weight, do more cardio work out. It burns more calories than strength training (lifting). I burn around 650 - 700 calories per 1 hour of cardio.
One set to absolute failure is enough to trigger muscle growth. Anything more than that is diminished returns, at best. Then, you have to rest that muscle to allow the body to do its recovery and growth. Also, no mention of diet and sleep which are incredibly relevant to achieving fitness goals. Also are you working that entire hour in the gym? Rest between sets, moving to the next piece of equipment. Workout time is really however long you are actually engaged in the movements. See Dr. John Little and Dr. Doug McGuff HIT stuff.
fantastic!
He doesn't mention strength training, like doing ab workouts or exercise routines with no equipment
Fantastic stuff
If you're going hard, would you recommend supersetting? Or is this a risk for fatigue/injury?
Thanks!
Great question.
That moment when you see two people you listen to on UA-cam in a video together
Commenting for the algorithm!
its easy for office workers but what if you have a active job, Me myself i have an active work but still need workouts i find energy levels hard to come by.
That's tough. Work out in the morning when fresh?
Yeah, listen to this guy. Cause when I raised an issue with his program and asked to exit I was smart enough to screenshot the terms and conditions, to only see they changed the query I raised over night and told me I couldn't get my money back. That by no means, makes his knowledge redundant. To anyone wondering, yeah I got my money back, when I highlighted their dishonesty.
Awesome, I was wondering about this and going to give it a try. Does anyone know about HMB and if it really works/helps with muscle mass?
In my experience it helps, but not directly - it helps me recover faster and as such I can train specific muscles more often!
@simonvegas793 thank you, I appreciate your opinion and feedback. Have a beautiful weekend!
solid clip
I've literally never seen jeff with tshirt on
Excuse me, what does conditioning mean, thanks.
Means cardiovascular
I warm up on a sled is this ok I'm skinny guy 72kg 6ft 39 years old
Take my lunch break, take too long
Too long on the lunch break
And they sent me home
On the Adam Friedland Show
Also I'm gay
It’s as easy as doing some pull-ups push-ups and squats a few days a week and cardio every day fasted
Dr. Kratos overhear claiming he's training "mainly for health".
I'd be very interested in seeing a conversation between Andrew, and Jeff Nippard.
Running for 30 years mainly for health, but also ive been running from the cops😂
😂
I've been going to the gym 3 days per week for about 4 months now. Each time I spend about 40 minutes lifting, 20 minutes on core/stretching, and 30 minutes on the treadmill. Are you suggesting NOT doing the cardio on the same days as lifting?
if your diet is tight and you are any type of active in "regular" life I'd cut the cardio down or out altogether.
I recall there were some studies done on doing a bit (~20 min) of cardio before a workout, and it led to quite notable differences in hypertrophy. Over the course of the study, those who did the cardio before workout saw 6% hypertrophy vs. 3% for those who didn't do cardio. PGC-1A expression increased (meaning increased mitochondrial biogenesis), FOXO3 decreased, 65 % decrease in myostatin (myostatin blocks muscle growth, google belgian blue cattle). Cardio increases AMPK and strength training increases MToR. MToR will overpower AMPK, so as long as you don't overdo cardio before your workout, it actually increases hypertrophy. If you want to do like a "proper" cardio session on the same day, seperate them by preferably 8 hours
So 5 days straight without day off? what about recovery, sleep is enough?
it is!!!
I keep telling her I can go long, or I can go hard, but I can’t go both
I do more cardio than weights for general health
"Weights" is... "wide" word. My weights mostly kettlebell and calistenics, and it works as cardio too.
5 дней в неделю, по часу. Я хожу 3 раза в неделю по 3 часа, гейнинг есть и хороший
“Andrew Huberman is killing your gains”
Interview vince demonte next
i think a hour long workout is just fine .
Depending your needs
What upper body exercises (including reps/sets) are the most important ones to do to get "jacked" (big)?
I'm 40 years old, 5' 9" @ 160 lbs, very active (via cardio (ex: cycling)), but I was never a fan of going to gyms (I dislike most people tbh). However now that I'm in my 40s, I feel like building up my upper body is the smarter move than doing the amount of cardio I've been doing. What upper body exercises are most important for someone to get the most out of going to the gym but get in and out of the gym in the quickest amount of time? Thanks.
Chinups rows and pressing
Maybe rather focus on stopping to dislike people? Seems like a very bad thought habit
the goal is not be "jacked" but rather to be healthy.. the dislike of people is another situation that needs to be addressed... I find them interesting to watch as "entertainment" so it is a mindset... you never know, they may be nice and be able to help motivate and cheer you on!
@@rodrigocalixto470 If he doesn't like people that's his business. What works for you doesn't work for the world.
You seem to be the kind of guy that looks for short cuts and doesn't even want to feed off the collective vibe of the gym rats there (all striving for the same purpose you claim to seek).
Why don't you just accept the fact that there are NO shortcuts ...
It's a DISCIPLINE.
YOU HAVE TO FALL IN LOVE WITH THE STRUGGLE AND THE STRAIN.
It's in that pain you build yourself up internally as well as externally.
The gym is not a place for dudes wanting shortcuts. That says a lot about your whole personal life ethic,bro
Wisdom
The best people ever in the business
jeff's clothing is perpetually from 2017 lol
It depends how busy the gym 😅
I didn't know this guy wears upper body clothing too 😮
i think cortisol inbalance plays a big factor
I thought Jeff be like " what's up guys.... "
cool!
great
I hope you will read my comments please talk about Trichotillomania and body focus repetitive behavior bfrb
1st video Jeff isnt shouting at you...
So lets say you work legs monday. The whole rest of the week you wont train legs.. the body dont need a week to recover
5 strenght training 2 cardio
3:07
You can make these into TikTok’s too
No
No
No.
Jesse looking kinda buff
Next video title: WATCHING ANDREW HUBERMAN is KILLING YOUR GAIN.
Content: only watching not exercising will kill your gains.
Dr. Huberman idk if on purpose or coincidence is looking extra chonky at this angle for this particular interview 😂
Two absolute hacks of their respective fields.
What a bunch of BS. Lift weights 3 sets of 10. bicep curls squats calf raise bench press military press. 3 days a week. 3 days a week ride a bike or take a walk for 40 minutes. eat food thats not processed and you will live a long healthy life.
You don't need 10 reps....but I kind of agree with the rest of what you said....kinda.
❤
You dont recover from weight session if you do conditioning the next day and vice vercer
You recover just great, for many people even better than if you took a REST day. The only way that conditioning workout can actually harm your recovery from strength session is if you do 1) high-impact conditioning exercises that actually harm you (most often: running , especially at high bodyweight; jumping / burpees etc) , or 2) too long sessions - in most cases it means over 1 hour; for some people even less. If you do some kind of stepper/elliptical mix, even high intensity, you should feel great and recovered as long as it isn't crazy unnecesarily long.
Not true, even medium intensity cardio like running eats into recovery. If you train hard you need a day off the next day. Active recovery is a myth. The only way to recover is rest and sleep
@@furnsidebarbel I think you are talking from a viewpoint of a competitive athlete - then maybe you are right. but it doesn't concern overwhelming majority of gym goers. As a lifelong gymrat, pretty systematic and determined, I found it at some point (around my mid-30's) a perfect workout plan to alternate weights and conditioning days - feels great and works totally fine for me. To be precise, at almost 43 yo, I'm not aiming towards any personal bests in strength, nor I was ever training just for bodybuilding reasons (though this effect obviously came by itself).
The illumiNutti cloned Jeff! We all know Jeff doesn't own any shirts.
Bruh we listeing to Fakeweights MacSteroids again?
I do zero weight training and 100% cardio. Maybe I should change.
🌺🌺