Ok I have a question that I don’t think was satisfactorily answered. On a day to day pre performance basis are ice baths beneficial or not? But overall just a great interview and I learned a lot. And golly is Andrew a first class ( and humble ) interviewer or what?!
Yes, highly beneficial for metabolism and brown fat enrichment. As you do it more often it becomes less of a resilience tool but it makes it such that when you are in the cold you get a bigger thermic (metabolic) effect. Duncan covered the recovery vs hypertrophy part. Hopefully this clarifies. Thank you for your comment and question Arne! Best wishes, Andrew
@@hubermanlab I love that you answer YT comments like a Uni Prof might answer their students' emails :-) PS: Thank you for being such a boon to humanity Andrew!
Only way to tell is to test it out buddy. Ya know. It might not work for you or it might be magical for you. You never know until you try it out. It’s ok if you try something out. You’re allowed to do things and see how they make you feel. Like thinking about something logically can be really beneficial. More beneficial than ice bath possibly
What crazy is people like you give the answers out for free how to change your life and people would rather pay someone for quick results or shortcuts . Thank you to the real educators of the world like Dr. Andre
Dr Huberman, I think it would be great to do an episode on bulking and cutting, discussing duration, calories, protein and optimizing hormones throughout the process. For naturals mostly. Thanks for all the great content!
Not to brag, but I got up today at 5:30, went for half an hour walk to get some sun, drank my yerba mate (of course 2 h after waking up) and did 10 min yoga as a break at work. All that thanks to small changes I have made cause of your videos ❤ Thank You!!! I really feel much better (even with my thyroid issues) and it didn't cost me much of an effort. Keep up the great work! Greetings from Poland 🇵🇱
You forgot a cold shower, sardines with cottage cheese - and a dose of pickles! But otherwise I’m with you! Dr. Huberman is changing lives one tiny step at a time .
The greatest takeaway from Duncan is: "Do not label something as good or bad or it will be the only thing you remember it for - apply protocols strategically for what they are"
I've been doing 6x10 with 2m rests with 5 different exercises for 2 months now and here's the %s of 1rm I'm doing for each lift: Deadlift: 75% Squat: 72% Pull-up (total): 65% Bench: 62% OHP: 55% These are the %s I have to use if I want to complete all 6 sets. The 80% number he gives is rather odd imo, figured I'd give my experience after testing it. It is potentially relevant that my upper body lifts are in the advanced to elite range, while my squat and deadlift are intermediate.
Are you a powerlifter? I'm in a similar boat (although for me it's flipped; my lower body lifts are stronger than upper body). I cannot even imagine doing 80% of my deadlift 1RM for a 6x10 with 2 minute breaks. Even at 65% I can't complete the sets if the breaks are a strict 2 minutes. I wonder if this is a protocol more targeted at someone who is using lifting as accessory training rather than their primary sport. If you're a powerlifter you are, in a sense, "inflating" your 1RM relative to your strength at other rep ranges. 80% of 1RM is a very different number if you're specifically training for that 1RM vs not.
I want to preface that I do greatly appreciate that the rep/set/intensity/rest times of that protocol were actually specified, and that we were told the weight can be modulated to achieve the desired rep/set/rests. It's awesome that we were given some real actionable information. That said: How can it be 6x10 at 80%? Most 1rm calculators would say that you will fail at about 8 reps at 80% of 1rm, and that'd be on your very first set. On top of that, with only 2 minute rests, you probably need at least 3 reps in reserve if you want to make it through all 6 sets. So you want to be doing your 13rm, not your 8rm, so a calculator would say
I've only tried it on shoulder press and squats, and I was actually able to keep it at 10 reps for 2-3 sets, then I had to lower the weight. But I suspect I'm an outlier in terms of muscle fibre composition. I tend to do much better at higher reps than at lower reps. For instance, at 60% of my max squat I can do enough reps that my calculated 1RM is at 170 kg. but at 90% it's calculated at 125 kg. So I think I'm a majority type 1 fibre person.
@@oftankoftan I've been doing 6x10 with 2m rests for 2 months now and here's the %s of 1rm I'm doing for each lift: Deadlift: 75% Squat: 72% Pull-up (bw+added): 65% Bench: 62% OHP: 55% These are the %s I have to use if I want to complete all 6 sets. It is potentially relevant that my upper body lifts are in the advanced to elite range, while my squat and deadlift are intermediate.
@@DevinDTV How do you find the program ? Did your testosterone increase significantly? I'm going to the gym tomorrow and I am wondering if I should continue doing my 4x10 PPL or should I switch to a 6x10 program.
If your bench 1RM is 250lbs then 200lbs would be your working weight for the 6x10. But if you can complete 10 reps of 200lbs your estimated 1RM is around 265lbs. So using 265lbs as the 1RM you should be using 212lbs as the working weight for the 6x10. But if you can do 212lbs for 10 reps your new 1RM is roughly 283 which means your working weight for the 6x10 should be 226lbs. Also, I tried to do this yesterday and nearly died after 2 sets using 70% of my 1RM. Sticking to the 2 minute rest period my 6th set was using 50% of my 1RM and I needed my 8 year old to help pull the bar off me.
I (and likely many others), would love it if you could do an episode on gene expressions and methylation. Perhaps with a guest like Bill Walsh (PhD) or Ben Lynch (ND). It's such important information, especially for anyone wanting to change health factors, anyone experiencing issues with various supplements (certain gene SNPs can conflict with normally safe/beneficial supplements), and anyone still stuck with minimal benefit despite following good protocols for better health.
I found the part of the discussion involving ketones very relevant to me. I'm someone who always struggled with feeling winded/sluggish/exhausted very quickly during low intensity/long duration cardio. It makes me think of back in highschool when we would do long runs, I found it more efficient for me to do a sprint and then walk a bit than to jog like a normal person. This has caused a lot of problems for me as an adult now too, having trouble keeping up with the energy costs of moving around all day at a 9 to 5 job, often quitting after just a few months feeling absolutely physically and mentally depleted. Having been raised by a pasta loving Italian American mother, I've always had a very high ratio of carbohydrates in my diet. I'm thinking increasing my ratio of ketones/proteins and reducing my ratio of carbohydrates might help my body adapt to that low intensity exertion that's essential for a normal lifestyle. Thanks for the info!
I think you are on to something. I grew up also eating quite a lot of carbohydrate and low fat. A lot of cereal, fruit etc. I had great energy, but if I missed a meal I couldn't focus. Also, study was hard. Years later I ended up with bad IBS. After several years of struggling to figure things out trying the bodybuilder macro approach, vegan etc. I finally settled into a Paleo and eventually OMAD diet. I would eat one meal/day 40g protein, 15-20 g fat with a serving of vegetables like broccoli, green beans etc. This combination did wonders for my ability to focus and sustain and go long periods of time without eating as my job then required. I would walk 13 miles/day at the job doing repetitive lifting and then 4x/week do full body building splits. Not surprisingly in the first few months of the job I dropped 20lbs from a 12%bf 185 down to 165lb. Interestingly enough after a couple of years I was up to 210lbs and under 10% BF. Without increasing calories. I would eat oatmeal, potato or beans about once/week. Otherwise I only ate the aforementioned food. Complete life saver for me.
One issue here with this rep scheme: Most data points towards 10 reps being equal to a lifter’s 75% max. So in theory, it shouldn’t be possible to use 80% for 10 reps. Let alone 6 sets with short rest. German volume training utilizes 60% of one rep max or so. With this protocol using less sets than this (6 vs 10), I’d imagine 65-70% of one rep max for your work sets would make since.
As an ACE Fitness Instructor of 59 and athlete my entire life I find your weekly lectures extremely informative as well as currently enhancing all areas of my life! Furthermore, I’m happy to discover so many of the modalities you discuss I’ve had in place throughout my life🙏 Huge thanks for your dedication 🧜♀️✌️
I loved Andrews' comment "my listeners are scientists of themselves and are generally open to trying new things with themselves..." I have applied lots of what he has discussed to my training to great benefit. I greatly appreciate all the knowledge shared on this channel.
I have used cold showers to prepare myself for my morning yoga and meditation - on the topic of “Cold and inflammation”; a yogi named Sadhguru Jaggi Vasudev explains it well - from the cellular perspective , but in an ancient yogic language. As a physician and scientist, I have learned that a scientist can discover the science behind the wisdom in the practical practices that have been passed on for 1000s of years . You are into great discoveries by bringing top scientists pearls together !👌🏼
I used to love hitting the sauna for 30-40 min sessions after a hard workout. Was amazing for recovery and overall progression. As far as volumes vs loads I thing 10x6 at 80% max is insane. I’d be dead on the last two reps.. But staying at that routine at 50 or 60% max I will try before doing less volume overall..(I typically do 10x4 at 80% max)Good interview!
And you got it backwards. It's 6x10, aka 6 sets x 10 reps. And yes 80% one rep max is insane. When I played college football, I was 5'8 185lbs, never lifted for one rep max but one session I repped 315 5 times for bench press, which I was pretty thrilled with. Even assuming a one rep max is 315, that would put me at 252lbs 6 sets 10 reps. That would have been incredibly challenging.
Professor Huberman, I am a big fan of your podcast and truly appreciate the knowledge you have shared. My best friends fiance recently had a siezure where she fell and hit her head. She has since lost her sense of taste and smell (confirmed to be unrelated to covid). If you have any knowledge on siezures or related topics, we would love to gain some insight into her condition so that we may best work to manage it. Thank you for all of your hard work.
As soon as I saw the guest, I was like, YES!! He has been mentioned a few times and I’ve been hoping we could hear more about him and his recommendations. Thank you!
I really enjoyed this guest. Very easy and knowledgeable listen. I don’t feel it’s in this month’s theme, but would a future episode on trauma and ptsd be reasonable? I certainly hope it isn’t already in one I’ve overlooked. Thank you for your public service. ✌️👍
The author of The Body Keeps the Score, Bessel van der Kolk or Dr. Gabor Mate would make great guests on the topic of trauma and its neurophysiology. @Andrew Huberman
This is incredibly valuable. I am awestruck. Think about the fact that Huberman himself didn't know many of the answers to these quite basic questions actually, and it really shows you how much confusion there is. I am very glad I watched this, thank you.
Would love an episode on OCD! I absolutely love your channel, these have actually been one of the only things to allow my mind to focus on something truly intriguing enough to distract me from my anxious/OCD loop of thoughts at bedtime. Listening to these at night have actually resulted in allowing me to drift off to sleep naturally, because my mind is captivated by the content and I love the way you explain everything (chronic insomnia sufferer here). Thank you so much!
Great episode! Just one question: Am I the only one who does not get the 6x10 @80% 1RM? Usually at 80% we should be able to do 6-8 reps, maybe 9-10ish if we're extremely endurance based. But 6 sets of 10 with 2 minutes rest that's like 6 sets of 1 with 105% of the 1RM, that sounds like a weird thing.
What we learn through all these studies and experiences you present in these podcasts is that our body is an amazing adaptable machine. It can adapt when exposed to temperature changes, diet changes, intensity and load changes.. having the knowledge that we can change our strategies depending on the goal and helping our body respond to the best of its ability to help us achieve these goals is just amazing. I love how all these topics are all interrelated (physical stress of many forms, diet and nutrient intake, rest, emotional health). An athlete interested in achieving top level will work on all these areas but we, normal folks lol, can also benefit so much when adjusting all these areas according to our goals. 👏🏻👏🏻
Me trying to apply it all to my day to day routine: Wake up and enjoy some time outdoors enjoying the natural sunlight, adapt my daily diet according to the training session of the day but making sure I get the good amount of high quality protein between 1 hour post wake-up time and 10am, during training expose palms to cold 🥶 in order to boost my performance, shower and expose to cool water a few minutes on and off a few times, keep my meal time and sleep time consistent.. 🤣 each episode I add/change a few more things.. 😅❤️👏🏻
As much as I enjoyed this, I didn’t have as many take-always as I normally do. I realize that may be because I’m an average person, not an elite athlete (or any kind of athlete). I may give it a second listen to make sure I didn’t miss any personally useful tidbits.
I would love a second interview with Duncan French where they focus more on strength and conditioning protocols and variations in response / recovery and how to programme both S&C to avoid interference...
There is a fine line between keeping the metabolic stress high and being recovered enough to adequately overload the muscle to elicit a training effect. There are so many factors that affect muscle growth beyond training. In years past I worked a manual labor job. Doing repetitive lifting and walking/light jogging all day. Before or after work I would do bodybuilding splits 4x/week. I trained in much the manner described here for eliciting an optimal hormonal environment. My workouts were circuit style going from one exercise to the next with enough time to swap out the weights for my recovery. At the time I would lift 24,000lbs in 45 - 60 minutes depending on the day. Currently I train with a more power lifting style sometimes combined with Olympic lifting or other power based moves. For example, I will do heavy lifting for something like Deadlift and then take a minute or so break, long enough to catch my breath followed by power cleans, barbell or dumbell snatch followed by another rest period maybe a little longer than the first. I do way less volume and to be honest my muscle mass, strength and degree of leanness has not been hurt if anything it has improved. The only difference is I eat more, do way less volume in the gym and on the job.
Hi Andrew, Another great podcast as usual, you sure do know how to pick your topics. The part about how hard exercise can create mental fatigue or this feeling of brain fog is probably due to desensitization of the beta-adrenergic receptors. This is a very common issue with athletes or people in general who push too hard or do too much volume in a session for prolonged periods of time. Pushing too hard often or doing too much volume increases cortisol and adrenaline output (cortisol increases the conversion of noradrenaline into adrenaline because it upregulates the activity of the enzyme responsible for that conversion). Noradrenaline and adrenaline are made from dopamine, the main neurotransmitter responsible for motivation, drive and wellbeing. When cortisol is chronically elevated (either due to increased physical stress from training or mental stress like anxiety) you have an increased risk of depleting dopamine because of the increased adrenaline levels. BUT, and this is actually equally important, too much adrenaline also increases the risk of beta-adrenergic desensitization (this happens when the BA receptors are continously flooded with adrenaline. The body adapts by making the receptors less responsive). When the receptors are desensitized, you become less and less responsive to your own adrenaline. Because adrenaline is so important for physical and mental performance, a downregulation of the receptors leads to decreased strength, mental focus, coordination issues and a host of other problems. With both dopamine and adrenaline the amount you produce is important but keeping the receptors sensitive is even more important. If you want to learn more about neurotransmitters (by this I mean extend your knowledge even further off course, I know you're a neuroscientist and not new to the concept), individual differences in neurotransmitter dominances and how to optimize training/lifestyle based on your neurological profile, I highly recommend inviting Christian Thibaudeau, a highly respected, succesful strength & conditioning coach who's been training high level athletes from different sports for over 20 years, to your podcast. The man is a fountain of knowledge, you won't regret it.
I look forward to Mondays so I can listen to the entire upload from start to finish, you deserve all the success that comes from such hard work and commitment to education
Great guest. Great information as always. I'll be changing my workouts. Have you ever considered selling some merchandise to support the lab and get the word out about the podcast? I'd rather wear a Huberman Lab T-shirt to the gym than Nike or Under Armor.
Thank you Dr. Huberman, team, sponsors and supporters☀️ THANK YOU DR. DUNCAN FRENCH! I will never take for granted the privilege of listening in while great men speak! #science #thebodyrocks EPISODE 48- 1 MILLION SUBSCRIBERS
Thank you so much for this episode. I am both a scientists and "weekend karateka"😁, while my son is training to become a professional tennis player. I learn a lot from this talk and clarified many information about sports. Thank you both!
I’m not understanding part of Duncan’s study, and I’d really like to, so if you could explain; the study says 6 sets of 10 reps at 80% of 1 rep maximum... here’s where I’m confused: if someone can perform 10 reps at 80% of their 1RM, then that weight is simply not their 1RM. For example, if my squat 1RM is 225lb, that means 180lb is 80% of my 1RM. Not only can I physically not perform 180lb for 10 reps, but if I calculate 180 x 10 into a rep max calculator, that puts my estimated 1RM at 240, which it is not. The numbers never add up. What am I missing? Thanks so much for all your videos Dr. Huberman!
Great podcast! One thing I was wondering is how you would program in progressive overload into the 6x10 style training Dr. French was talking about and how many exercise you could do in a day without driving down hormone optimization. For example could you do 6x10 on bench then 6x10 on squat after during the same workout? Or would that be to much stress? the same
I am also wondering about this. Plus, the two minutes rest definitely feels like a "lazy workout " as Andrew described it...does 6x10 work with shorter rests?
I feel like young people in the UK could benefit massively from hearing about Duncan's life experience. There are thousands of kids here in the UK that would be inspired if they knew a working class guy from the north of England did a PhD in strength training and was now training UFC fighters. I guarantee I'd have listened more in biology class if I'd known that was a career option.
Finally figured out why I feel so much better and have lots more energy if I do not eat many starch carbs. I do work that requires energy, but it is the low level long duration type. What I need is fat burning, not sugar burning. So thank you, Huberman and French. I eat a lot of carbs, I am a vegan, but I will be slashing the amount of starch carbs.
Thank you Dr. AH! Every time I listen to topics about stress and how pushing through stress is beneficial… truly helps. I would love a podcast clarifying the boundary lines of Healthy and unhealthy stresses and stress circumstances
Noticed this too. Using 81% of your 1RM gives you roughly 8 reps until you collapse (according to RM tables). That being said, he added that they lowered the weight on every set (don't know how he did the first set though. Maybe he meant 80% of 10RM for 6 sets?
Yes, inedeed. Maybe it's because they never train for strength and their 1RM is relatively low compared to their "rep strength"? Needs clarification for sure
He said they dropped weight, but made them finish all the reps. I probably would burn out after the 4th set with the 5th/6th I'd need assistance or drop weight but keep the rest at 2 minutes to maintain the intensity
Did I understand correctly that we can teach our body to tap into a particular energy sources i.e. fat or carbohydrates based on level and intensity of our training? I must also say a massive thank you to you Andrew for your wonderful podcast which has changed the quality of my life and training massively 🤗
Yeah, slow state endurance type exercise uses primarily fat, and higher intensity uses primarily carbohydrates... so it's best to use carbs pre and post intense workouts 💪
Yes intense exercise are anaerobic which means oxygen is not present literally means without oxygen. Endurance exercises are aerobic which means with oxygen. Out of all macronutrients ie protein carbs and fat, carbs are the only macronutrients that can be used for fuels WITHOUT oxygen being present. Moreover the number of steps required to convert carbs to ATP (body's energy currency) is far less the steps it takes the body to convert fat to ATP.
I have a question regarding 23:14. Dr. French mentions that shorter rest periods + higher metabolic stress at the cost of volume leads to more muscle growth. Is there any evidence to support this? Most of the information I've seen on this topic indicates that volume is a greater contributor to hypertrophy. There are several studies that directly support longer rest periods, and I wasn't able to find any that support the opposite. I can't seem to link them in the comments, but there's one by Schoenfeld et al. titled "Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men".
Mechanical tension is what leads the most to hypertrophy. In the end Duncan might be an amazing performance specialist but not a strength a conditioning specialist. This is the main two reason why i am very doubtful of Duncan. Suggesting that metabolites are the main vector for hypertrophy and his "80% for 10 reps" when you literally can't go past 8 reps on 80% and if you can, it's not really 80%.
@@LexieDaian This is exactly right. I am a very novice powerlifter at best and it was obvious neither of these guys are powerlifters. They have my respect and a ton of expertise but yeah, no one does 10 reps at 80% even if their life depends on it. There was a lot of other discrepancies such as the rest between sets. Still some great information in here. Some of this podcast was helpful but if you want to powerlift, and increase strength and muscle size find another source of information in addition to this podcast.
I think he's saying that shorter rest is better for hypertrophy provided you are able to reduce the weight being lifted between sets. It's an impractical method for most people, but that might be the distinction where shorter rest is superior.
Maybe I missed this answer in the pod, but understanding that the "ideal training protocol to stimulate testosterone release: 6 sets of 10 repetitions with 120-sec rest between reps", what number of exercise should be done per body group per workout without negatively affecting testosterone stimulation?
@@Bordsteinpflaster I think he said 6 sets of 10 reps per muscle group, and do that 2 times a week. I don’t think this protocol works if you want to do full body workouts in a single work out. I train a push, pull, legs split, twice a week on a 6x10 protocol. Push = 1x chest, 1x shoulders, 1x triceps = 18sets Pull = 2x back, 1x biceps = 18 sets Legs = 3x legs. = 18 sets.
This is such a lovely conversation. I loved the "learning to sweat question" and found it interesting you speak of sauna as being stressful as it is the most relaxing thing in the world (well, almost) for my people. I do not sweat much, but I grew up using banya (sauna) and my body learns to sweat if there are periods that I can't hot bathe. After 18 mths out of the banya during covid it took me about 3 sessions to really sweat a lot again, and I've always explained this to friends who don't know sauna. Yes, yes, you will learn to sweat if you aren't a sweater. It might take longer for some than others, but it happens. Of course you want to sweat more! We really don't feel properly clean without it. So fun to hear you talk about this because as you say, it's not in the textbooks and people don't believe me!
It was such a pleasure and super informative listening to two highly experienced, science led professionals discuss the topic. The interplay was like listening to 'science jazz' (Andrew even used the expression Riff during the session) - great insights, thank you both.
Love this podcast and have really gotten a lot out of it. Episode suggestion: snoring, sleep apnea and sleep breathing. What can you do about snoring and sleep apnea and should you use mouth tape?
LOL no dont ever tape your mouth shut! Get a CPAP machine. Its expensive but treating this condition is well worth it. Sometimes, surgery can be an option but not every one will be able to do it. It only has about a 60% success rate irrigardless.
@@TheDocbach I've been taping my mouth for about a year. Feel much less shit when I wake up. If it falls of during the night or my nose is stuffy so I breath with my mouth anyways I wake up feeling hung over. Don't have sleep apnea so don't need CPAP but I am a snorer. Interested to know what the science says about all of the above
Breaking my clavicle recently forced me to sleep on my back which makes me snore like a bear. To keep the peace I've been trying taping my mouth which works well when my nose is clear, but I often get stuffed up and then can't breath all that well... Nasal strips help in that regard but aren't really a fix. I notice with my mouth taped shut (and when not congested) I sleep way better, waking up refreshed and not super dry mouthed like normal. I also don't have "gasping wakes" with my mouth taped shut but do often when back sleeping without (I normally side sleep and don't snore or have gasping wakes like that). That said I'm often congested enough to make nose breathing labored at some point during the night and hate the feel of the tape so only do it as needed to "keep the peace." Just relaying my experience, not sure what the solution is.
clarification please: heard you say stress is beneficial (paraphrased). Heard Duncan say: it’s beneficial when used as a stimulus to manage a mindset. By “manage”, is it fair to assume he means it’s beneficial when one can predict the stress intensity and duration? As opposed to unexpected and/or persistent, inescapable stressors? (i.e. abusive coaches, rage-y sideline parents, etc.) Are there sex differences in appropriate levels of stress intensity? Do women require the same/less/more intense stress stimulus than men to optimize performance output? Thank you kindly.
Another amazing conversation that answers some of the questions I’ve had lately. Community question: (If someone reads the comment section) Does Hubberman have an episode on adapting nutrition and workout regiment to menstrual cycles by any chance? There is so much information online, some on training, some on nutrition, but nothing as easy to comprehend as this episode was. Thanks!
Hey Andrew Huberman I will just say that your videos that you produce. I haven't just educated myself on science and health, but set me on a better course of life in general through motivating me to develop a habitual intrinsic learning pattern that I thoroughly enjoy, so thank you! Kind Regards
I did my low intensity clean up while listening to this one. I loved the part about the nutritional adaptation for training, finally validation for not giving up on my favorite food group, Carbs! . My son 14 y/o is now doing wrestling and is OBSESSED with Protein.I was worried he was overdoing it, but after listening to this not so much. Thank you!
Duncan seems like an awesome dude. Is 6x10 @ 80% of 1RM with 2 min rest really accurate? I don't think I've ever been able to do this. Need to get my shit together
@@ndhaon91 that's what I kind of assumed. I'm open to any idea, but I'm a pro BBer and have been lifting for a decade+ so my ears perked up when I heard that lol
One of my fave eps so far. Love the section on metabolic efficiency. Aligned with my views on nutrition that I learned from Mark Sisson (Mark's Daily Apple) though he calls it metabolic flexibility
13:00 minutes he states adrenals are the only glands producing testosterone is women... correct that please as the ovaries are well known to produce testosterone in women. The ovaries are now known to continue to produce some testosterone post menopause as well. Now conversion by aromatase is another topic pre and post menopausal conversion to estrogens shift strongly to the adrenals post menopause. That adrenal DHEA converts mostly to E1/Estrone.
Professor Huberman, thank-you for giving us this free information, the testosterone 6x10 workout gets me about 15 min. of training with protocols using combined muscle groups, for example: Deadlift to Zottman Curls or Hang Clean to Shoulder press or Deadlift to Squat to Jerks.
Can’t wait for this podcast. Thank you Andrew for all your contributions to health and wellness longevity community but also or in addition the performance enhancement community who could really use your guidance and feedback to help mitigate or understand what they’re doing and how it can be done safer and also as effective. I look forward to this journey along with you in pursuit of new knowledge and debate in these areas for years to come. Have a great week !
Dr. Huberman and Dr. French, Thank you for taking time to share with us laymen your knowledge on the presented topic. The information is invaluable and will be incorporated into my personal training.
Not a single person can do 6x10 at 80%. 80% is, by definition, about where you can only do about 3 reps. Either he meant 60% or they were wrong about their 1RMs.
Great podcast as always. One quick question w/ respect to Duncan's testosterone promoting exercise protocol: Do you just do 6 sets of 10 reps (w/ 2 min break) of the same exercise and complete your workout? Obviously most workouts include a variety of diff exercises/movements.
From my experience it is like that, those 6 sets are the workout. Though if you really have the need for more load, you could come back later in the day and hit different muscle groups with lower intensity. Hope this helps, I'm not a doctor
That what I was wondering. I thought it was 6x10 per muscle so eg. Push day would be 6x10 chest the. 6x10 shoulder then 6x10 triceps because that’s optimal for muscle growth. That also falls into the 45-50min rang
The Hube actually clarified that in a recent episode, can't remember which it was but I'll post it here. The measurements of the study were taken after a single 6x10 compound exercise.
I did the 6x10 reps protocol (I have low T and am interested in improving it naturally). I did squat with 50 kg. But then I spent 4 days walking like a duck. The question now is: since the T increment is acute, how often can I practice the protocol? Should I work with less intensity in order to be able to do it 3 times a week? Or I have to accept I have to destroy my legs every 4 days and walk like a duck for the rest of my life? jaajajaj
This episode provided for a STELLAR background conversation to my WO this evening! It also raised a question in my mind concerning vitamin C supplementation and training, that I am curious to hear your thoughts on. Is supplementing with Vitamin C immediately following training not the best idea- because it counter-acts the necessary inflammation that takes place post-training that is helpful to the adaption process. And again, THANK YOU Andrew and Duncan!🙏💜🤗
@Emily Barry. yes. You would not take vitamin C before training or after. Its counter-productive, any multivitamin. Your gains will be down the drain, after exercise. Before, as well. An orange, a pear, a apple, a graprefruit, daily, no issue with some fruit each day. But any powdered or tablet crap, stay away. Some men, do or its in supplement drinks, but its not right.Most are on Fads, "follow the group". You need cortisol and inflammation. You want to take any supplement like vitamin c tablets in a high dose use it on you off days from exercise/ training, or one in 2nd or 3rd meal of the day, away from before training, and after training meal.
Hey Dr. H- thanks for this talk with Dr. French. I teach strength training at the University of Oregon. I have learnt so much from this episode. Thank you. Go Ducks!
Dr Huberman Please Talk on how can dopamine be reduced??? Everyone talks about increasing dopamine nobody speaks about how to reduce it? I would like to know any measures to reduce it without using any medication??? Can you please talk about this????? Neuroplasticity and habits for preventing cognitive decline
Great interview! I’m giving it a go, my usual 5x5 routine to 6x10 for 12 weeks. You’re so right about the conflicting protocols out on the web. I have more confidence in listening to scientific based information and putting that into practice, thank you!
@@alexitanguay Will do…Did my first session this morning. Double my reps, added a set and keep the same weight. Thought I might have unload a bit of weight, but nope! No more lazy bear workouts. 🤣😂
Your podcasts are super interesting, these are gemstones. I admire your work Dr Huberman and appreciate your efforts to bring us all this knowledge. Regards from Panama City, Panama 🇵🇦.
Great episode! Something that wasn't exactly clear to me regarding the 6x10 testosterone boosting workout. Should you be doing 6x10 once or twice a week and then going home? And then doing your regular program on other days? I'm still a bit confused on the optimal way of implementing this in my routine. I would really like to do it well though, I've looked up the study and the gains in testosterone seemed massive (+30%!).
I had the same question. From what I've gathered here: 6x10 protocol 2x per week if you're a rather conditioned athlete/lifter. Other days it is up to you, allowing for flexibility and ideally promoting a variety of stimuli to your muscles. So on some days, you could focus on volume with lower loads & more reps, and other days you focus on intensity by working with higher loads and fewer reps. Another remaining question I have: is the 6x10 protocol the entire workout?! Gonna try this tomorrow on benchpress and see how fried I am afterward!!
Great interview. But 6 sets of 10 at 80% of 1RM? If you are actually training at 80%, you shouldn’t be able to get 10 reps in one set, more like 7 if you are training to an RPE 10.
I was wondering the same... In powerlifting it's often calculated that 85% of max, you can do 5 reps and with 70%of max 10reps. Like if someones deadlift 1 rep max is 400lbs, you should do with 320lbs 6set of 10 reps with 2 min rest... That's hell of a workout... But i'm going to include this style to my own workouts, very interesting... Great podcast's these. Thanks.
@@janhedman22 I've been doing it off and on for a couple months now, and it's indeed closer to 70%. Usually about 73% but no one needs to be that specific. All i gotta say is, prepare to feel like you're in puberty again. Given that your diet is completely in check, and you live in a low stress environment. Also, it is a slightly double edged sword because having higher testosterone will make you more impulsive. But also in general it will make you more happy and energized, so it's definitely something. Edit: I'm 21 at the time, so that would be a huge factor in my total testosterone production regardless of the training protocol. So it might and will very from person to person
Yeah, this must be wrong. If you can lift more than 8 reps on your 80% 1RM max, that is not 80%. Usually people can't do much more on 5x10 than 60%-65%.
@@catcat4697 so something that wasn't exactly clear to me, are you doing 6x10 once a week and then going home? And then doing your regular program on other days? I'm still a hit confused on the optimal way of implementing this in my routine
Switching between different states of arousal reminds me of my inlaw who is a nurse. Especially during night shifts there were moments where all of the nurses would wait for an emergency. Back in the day they would knit and chat, nowadays they are mostly on their phones. But when emergency arises they have to immidiately switch from calm state to complete alertness to save someone's life. My inlaw often mentioned her head nurse, who would train nurses by asking them to answer specific questions about surgery routines. Of course she would "attack" them out of the blue, when they were chilling.
Dr Huberman - I love your content. I wonder how much that this 6x10 protocol moves the needle on T levels. Seems like even if it causes an acute spike, would it be worth it for most people looking for a boost in this area to gear their training around such an intense protocol? I've seen you recommend this protocol but I wonder if there is any info on if this type of protocol provides any sustained/ impactfull increases. I've wondered the same thing about the sauna protocols you've mentioned for raising GH and how much it really moves the needle overall, and if the juice is worth the squeeze on these things.
Dr. Huberman: why when discussing fermented foods do you never mention yogurt? I assume you leave it out because it's typically loaded with sugars and you wouldn't want to recommend that, but I'm left wondering if there's another reason behind it. I make my own greek yogurt btw, it's incredibly tasty, easy to make and extremely satisfying to make your own. Thanks!.
Proud Bulgarian here! Happy to hear that Professor Huberman is a fan of Lactobacillus Bulgaricus! What you call yoghurt in the US we literally call 'sour milk' in Bulgarian and we rarely mix it with sugars (maybe honey or jam). We call yoghurt anything that is with processed sugars here and fortunately it is not as popular as our 'sour milk' yoghurt.
Andrew just to clear/clarify. On ice for inflamation etc: Let's say I have a rough night at Jiu Jitsu my neck/shoulder/knee etc is stiff would this be an ideal time to ice so I could make the Jiu Jitsu the following day? The audience are very grateful for the time you take to interact with us. Kind regards.
Ok I have a question that I don’t think was satisfactorily answered. On a day to day pre performance basis are ice baths beneficial or not? But overall just a great interview and I learned a lot. And golly is Andrew a first class ( and humble ) interviewer or what?!
Yes, highly beneficial for metabolism and brown fat enrichment. As you do it more often it becomes less of a resilience tool but it makes it such that when you are in the cold you get a bigger thermic (metabolic) effect. Duncan covered the recovery vs hypertrophy part. Hopefully this clarifies. Thank you for your comment and question Arne!
Best wishes, Andrew
@@hubermanlab I love that you answer YT comments like a Uni Prof might answer their students' emails :-) PS: Thank you for being such a boon to humanity Andrew!
Only way to tell is to test it out buddy. Ya know. It might not work for you or it might be magical for you. You never know until you try it out. It’s ok if you try something out. You’re allowed to do things and see how they make you feel. Like thinking about something logically can be really beneficial. More beneficial than ice bath possibly
@@Lukedapook agreed!!
@@Lukedapook i do it . its like Andrew said it .
What crazy is people like you give the answers out for free how to change your life and people would rather pay someone for quick results or shortcuts . Thank you to the real educators of the world like Dr. Andre
Just wanted to say thank you for always addressing female physiology in your podcasts. Means a ton to us heavy-lifting ladies! 🙏
The audio quality in Andrew’s interviews is stunningly good. Thank you for this interview Andrew! Thank you for your podcast!
Dr Huberman, I think it would be great to do an episode on bulking and cutting, discussing duration, calories, protein and optimizing hormones throughout the process. For naturals mostly.
Thanks for all the great content!
Not to brag, but I got up today at 5:30, went for half an hour walk to get some sun, drank my yerba mate (of course 2 h after waking up) and did 10 min yoga as a break at work.
All that thanks to small changes I have made cause of your videos ❤ Thank You!!! I really feel much better (even with my thyroid issues) and it didn't cost me much of an effort.
Keep up the great work!
Greetings from Poland 🇵🇱
You forgot a cold shower, sardines with cottage cheese - and a dose of pickles! But otherwise I’m with you! Dr. Huberman is changing lives one tiny step at a time .
@@monikab8200 haha oh no!! How could I forget! But I did take fish oil thankfully 😅
Andrew you're literally the best !
Without a doubt.
ok but what about me
@@Michael-xb5zq you too
Fully agree with you. 100% right statement
The greatest takeaway from Duncan is: "Do not label something as good or bad or it will be the only thing you remember it for - apply protocols strategically for what they are"
yes thats true not just for workout but for everything .
@@Q_QQ_Q exactly even andrew was fascinated by the way he thinks 🤓
:(
This is gold
I've been doing 6x10 with 2m rests with 5 different exercises for 2 months now and here's the %s of 1rm I'm doing for each lift:
Deadlift: 75%
Squat: 72%
Pull-up (total): 65%
Bench: 62%
OHP: 55%
These are the %s I have to use if I want to complete all 6 sets. The 80% number he gives is rather odd imo, figured I'd give my experience after testing it.
It is potentially relevant that my upper body lifts are in the advanced to elite range, while my squat and deadlift are intermediate.
I have almost the same experience as you, and I use the same solution to the problem. But is this the best way to get around this problem?
Are you a powerlifter? I'm in a similar boat (although for me it's flipped; my lower body lifts are stronger than upper body). I cannot even imagine doing 80% of my deadlift 1RM for a 6x10 with 2 minute breaks. Even at 65% I can't complete the sets if the breaks are a strict 2 minutes.
I wonder if this is a protocol more targeted at someone who is using lifting as accessory training rather than their primary sport. If you're a powerlifter you are, in a sense, "inflating" your 1RM relative to your strength at other rep ranges. 80% of 1RM is a very different number if you're specifically training for that 1RM vs not.
Super helpful. How many times a week?
@@stianandrehammersvik3856 They did as i understand it, 19:48
@@booazi Thank you😊
I want to preface that I do greatly appreciate that the rep/set/intensity/rest times of that protocol were actually specified, and that we were told the weight can be modulated to achieve the desired rep/set/rests. It's awesome that we were given some real actionable information. That said:
How can it be 6x10 at 80%? Most 1rm calculators would say that you will fail at about 8 reps at 80% of 1rm, and that'd be on your very first set. On top of that, with only 2 minute rests, you probably need at least 3 reps in reserve if you want to make it through all 6 sets. So you want to be doing your 13rm, not your 8rm, so a calculator would say
I've only tried it on shoulder press and squats, and I was actually able to keep it at 10 reps for 2-3 sets, then I had to lower the weight. But I suspect I'm an outlier in terms of muscle fibre composition. I tend to do much better at higher reps than at lower reps.
For instance, at 60% of my max squat I can do enough reps that my calculated 1RM is at 170 kg. but at 90% it's calculated at 125 kg. So I think I'm a majority type 1 fibre person.
@@oftankoftan I've been doing 6x10 with 2m rests for 2 months now and here's the %s of 1rm I'm doing for each lift:
Deadlift: 75%
Squat: 72%
Pull-up (bw+added): 65%
Bench: 62%
OHP: 55%
These are the %s I have to use if I want to complete all 6 sets. It is potentially relevant that my upper body lifts are in the advanced to elite range, while my squat and deadlift are intermediate.
@@DevinDTV How do you find the program ? Did your testosterone increase significantly? I'm going to the gym tomorrow and I am wondering if I should continue doing my 4x10 PPL or should I switch to a 6x10 program.
One of the reasons I love Mondays! Thanks, Dr. H!
If your bench 1RM is 250lbs then 200lbs would be your working weight for the 6x10. But if you can complete 10 reps of 200lbs your estimated 1RM is around 265lbs. So using 265lbs as the 1RM you should be using 212lbs as the working weight for the 6x10. But if you can do 212lbs for 10 reps your new 1RM is roughly 283 which means your working weight for the 6x10 should be 226lbs. Also, I tried to do this yesterday and nearly died after 2 sets using 70% of my 1RM. Sticking to the 2 minute rest period my 6th set was using 50% of my 1RM and I needed my 8 year old to help pull the bar off me.
Andrew you are providing us with some premium content everytime. I just want to say, thank you!
I (and likely many others), would love it if you could do an episode on gene expressions and methylation. Perhaps with a guest like Bill Walsh (PhD) or Ben Lynch (ND). It's such important information, especially for anyone wanting to change health factors, anyone experiencing issues with various supplements (certain gene SNPs can conflict with normally safe/beneficial supplements), and anyone still stuck with minimal benefit despite following good protocols for better health.
This would be fantastic
Dr Ben Lynch would be a wonderful guest!🌷🌷
I completely agree!
I found the part of the discussion involving ketones very relevant to me. I'm someone who always struggled with feeling winded/sluggish/exhausted very quickly during low intensity/long duration cardio. It makes me think of back in highschool when we would do long runs, I found it more efficient for me to do a sprint and then walk a bit than to jog like a normal person. This has caused a lot of problems for me as an adult now too, having trouble keeping up with the energy costs of moving around all day at a 9 to 5 job, often quitting after just a few months feeling absolutely physically and mentally depleted. Having been raised by a pasta loving Italian American mother, I've always had a very high ratio of carbohydrates in my diet. I'm thinking increasing my ratio of ketones/proteins and reducing my ratio of carbohydrates might help my body adapt to that low intensity exertion that's essential for a normal lifestyle. Thanks for the info!
I think you are on to something. I grew up also eating quite a lot of carbohydrate and low fat. A lot of cereal, fruit etc. I had great energy, but if I missed a meal I couldn't focus. Also, study was hard. Years later I ended up with bad IBS. After several years of struggling to figure things out trying the bodybuilder macro approach, vegan etc. I finally settled into a Paleo and eventually OMAD diet.
I would eat one meal/day 40g protein, 15-20 g fat with a serving of vegetables like broccoli, green beans etc. This combination did wonders for my ability to focus and sustain and go long periods of time without eating as my job then required.
I would walk 13 miles/day at the job doing repetitive lifting and then 4x/week do full body building splits.
Not surprisingly in the first few months of the job I dropped 20lbs from a 12%bf 185 down to 165lb.
Interestingly enough after a couple of years I was up to 210lbs and under 10% BF. Without increasing calories. I would eat oatmeal, potato or beans about once/week. Otherwise I only ate the aforementioned food. Complete life saver for me.
One issue here with this rep scheme: Most data points towards 10 reps being equal to a lifter’s 75% max. So in theory, it shouldn’t be possible to use 80% for 10 reps. Let alone 6 sets with short rest. German volume training utilizes 60% of one rep max or so. With this protocol using less sets than this (6 vs 10), I’d imagine 65-70% of one rep max for your work sets would make since.
As an ACE Fitness Instructor of 59 and athlete my entire life
I find your weekly lectures extremely informative as well as currently enhancing
all areas of my life!
Furthermore, I’m happy to discover so many of the modalities you discuss I’ve
had in place throughout my life🙏
Huge thanks for your dedication 🧜♀️✌️
You need to post some videos. Us over 50 year olds need more resources. With your experience it would be awesome.
I loved Andrews' comment "my listeners are scientists of themselves and are generally open to trying new things with themselves..." I have applied lots of what he has discussed to my training to great benefit. I greatly appreciate all the knowledge shared on this channel.
I have used cold showers to prepare myself for my morning yoga and meditation - on the topic of “Cold and inflammation”; a yogi named Sadhguru Jaggi Vasudev explains it well - from the cellular perspective , but in an ancient yogic language. As a physician and scientist, I have learned that a scientist can discover the science behind the wisdom in the practical practices that have been passed on for 1000s of years . You are into great discoveries by bringing top scientists pearls together !👌🏼
I used to love hitting the sauna for 30-40 min sessions after a hard workout. Was amazing for recovery and overall progression. As far as volumes vs loads I thing 10x6 at 80% max is insane. I’d be dead on the last two reps.. But staying at that routine at 50 or 60% max I will try before doing less volume overall..(I typically do 10x4 at 80% max)Good interview!
its a drop set essentially, you decrease weight if you cant hit 10
And you got it backwards. It's 6x10, aka 6 sets x 10 reps. And yes 80% one rep max is insane. When I played college football, I was 5'8 185lbs, never lifted for one rep max but one session I repped 315 5 times for bench press, which I was pretty thrilled with. Even assuming a one rep max is 315, that would put me at 252lbs 6 sets 10 reps. That would have been incredibly challenging.
Professor Huberman, I am a big fan of your podcast and truly appreciate the knowledge you have shared. My best friends fiance recently had a siezure where she fell and hit her head. She has since lost her sense of taste and smell (confirmed to be unrelated to covid). If you have any knowledge on siezures or related topics, we would love to gain some insight into her condition so that we may best work to manage it. Thank you for all of your hard work.
As soon as I saw the guest, I was like, YES!! He has been mentioned a few times and I’ve been hoping we could hear more about him and his recommendations. Thank you!
I really enjoyed this guest. Very easy and knowledgeable listen. I don’t feel it’s in this month’s theme, but would a future episode on trauma and ptsd be reasonable? I certainly hope it isn’t already in one I’ve overlooked. Thank you for your public service. ✌️👍
The author of The Body Keeps the Score, Bessel van der Kolk or Dr. Gabor Mate would make great guests on the topic of trauma and its neurophysiology. @Andrew Huberman
@@stailenknife5453 YES!!!!!
@@stailenknife5453 Both the people I was going to say
This is incredibly valuable. I am awestruck. Think about the fact that Huberman himself didn't know many of the answers to these quite basic questions actually, and it really shows you how much confusion there is. I am very glad I watched this, thank you.
Dr. Huberman is the best thing that’s happened to the internet in a decade!
Would love an episode on OCD! I absolutely love your channel, these have actually been one of the only things to allow my mind to focus on something truly intriguing enough to distract me from my anxious/OCD loop of thoughts at bedtime. Listening to these at night have actually resulted in allowing me to drift off to sleep naturally, because my mind is captivated by the content and I love the way you explain everything (chronic insomnia sufferer here). Thank you so much!
Seconded. I'd also love an OCD episode.
OCD tends to be overlooked!
This guy helped me a lot, i really appreciate what u do for the people very grateful for this podcast.
Great episode!
Just one question: Am I the only one who does not get the 6x10 @80% 1RM?
Usually at 80% we should be able to do 6-8 reps, maybe 9-10ish if we're extremely endurance based.
But 6 sets of 10 with 2 minutes rest that's like 6 sets of 1 with 105% of the 1RM, that sounds like a weird thing.
he must have ment 80% of 10 rep max not 80% of 1 rep max
This podcast just keeps getting better and better. Thank you Dr. Huberman!
What we learn through all these studies and experiences you present in these podcasts is that our body is an amazing adaptable machine. It can adapt when exposed to temperature changes, diet changes, intensity and load changes.. having the knowledge that we can change our strategies depending on the goal and helping our body respond to the best of its ability to help us achieve these goals is just amazing. I love how all these topics are all interrelated (physical stress of many forms, diet and nutrient intake, rest, emotional health). An athlete interested in achieving top level will work on all these areas but we, normal folks lol, can also benefit so much when adjusting all these areas according to our goals. 👏🏻👏🏻
Me trying to apply it all to my day to day routine: Wake up and enjoy some time outdoors enjoying the natural sunlight, adapt my daily diet according to the training session of the day but making sure I get the good amount of high quality protein between 1 hour post wake-up time and 10am, during training expose palms to cold 🥶 in order to boost my performance, shower and expose to cool water a few minutes on and off a few times, keep my meal time and sleep time consistent.. 🤣 each episode I add/change a few more things.. 😅❤️👏🏻
Best part of Monday! ❤️ also, just heard on Joe Rogan’s show, Lex Friedman said Andrew is writing a book!!!!!!! Too exciting 🙏
Awesome news 😍
Why read a book when he verbally gives us all his information? It's simply more efficient.
@@FartCakes I’d do both, more likely to remember. And we don’t know what he’s gonna write about, maybe a memoir?! 😂
@@FartCakes i find a book easier tbh. I can peruse it at my own speed. I can skim and jump about more easily. Also i struggle to pay attention
Here I am to improve my monday
As much as I enjoyed this, I didn’t have as many take-always as I normally do. I realize that may be because I’m an average person, not an elite athlete (or any kind of athlete). I may give it a second listen to make sure I didn’t miss any personally useful tidbits.
You can apply what he is teaching to your everyday life. You don’t have to be an elite athlete or a Marine to learn optimum performance.
I would love a second interview with Duncan French where they focus more on strength and conditioning protocols and variations in response / recovery and how to programme both S&C to avoid interference...
There is a fine line between keeping the metabolic stress high and being recovered enough to adequately overload the muscle to elicit a training effect. There are so many factors that affect muscle growth beyond training. In years past I worked a manual labor job. Doing repetitive lifting and walking/light jogging all day. Before or after work I would do bodybuilding splits 4x/week. I trained in much the manner described here for eliciting an optimal hormonal environment. My workouts were circuit style going from one exercise to the next with enough time to swap out the weights for my recovery. At the time I would lift 24,000lbs in 45 - 60 minutes depending on the day.
Currently I train with a more power lifting style sometimes combined with Olympic lifting or other power based moves. For example, I will do heavy lifting for something like Deadlift and then take a minute or so break, long enough to catch my breath followed by power cleans, barbell or dumbell snatch followed by another rest period maybe a little longer than the first. I do way less volume and to be honest my muscle mass, strength and degree of leanness has not been hurt if anything it has improved.
The only difference is I eat more, do way less volume in the gym and on the job.
Hi Andrew,
Another great podcast as usual, you sure do know how to pick your topics. The part about how hard exercise can create mental fatigue or this feeling of brain fog is probably due to desensitization of the beta-adrenergic receptors. This is a very common issue with athletes or people in general who push too hard or do too much volume in a session for prolonged periods of time.
Pushing too hard often or doing too much volume increases cortisol and adrenaline output (cortisol increases the conversion of noradrenaline into adrenaline because it upregulates the activity of the enzyme responsible for that conversion). Noradrenaline and adrenaline are made from dopamine, the main neurotransmitter responsible for motivation, drive and wellbeing.
When cortisol is chronically elevated (either due to increased physical stress from training or mental stress like anxiety) you have an increased risk of depleting dopamine because of the increased adrenaline levels. BUT, and this is actually equally important, too much adrenaline also increases the risk of beta-adrenergic desensitization (this happens when the BA receptors are continously flooded with adrenaline. The body adapts by making the receptors less responsive). When the receptors are desensitized, you become less and less responsive to your own adrenaline. Because adrenaline is so important for physical and mental performance, a downregulation of the receptors leads to decreased strength, mental focus, coordination issues and a host of other problems.
With both dopamine and adrenaline the amount you produce is important but keeping the receptors sensitive is even more important.
If you want to learn more about neurotransmitters (by this I mean extend your knowledge even further off course, I know you're a neuroscientist and not new to the concept), individual differences in neurotransmitter dominances and how to optimize training/lifestyle based on your neurological profile, I highly recommend inviting Christian Thibaudeau, a highly respected, succesful strength & conditioning coach who's been training high level athletes from different sports for over 20 years, to your podcast. The man is a fountain of knowledge, you won't regret it.
I look forward to Mondays so I can listen to the entire upload from start to finish, you deserve all the success that comes from such hard work and commitment to education
Great guest. Great information as always. I'll be changing my workouts. Have you ever considered selling some merchandise to support the lab and get the word out about the podcast? I'd rather wear a Huberman Lab T-shirt to the gym than Nike or Under Armor.
Thank you Dr. Huberman, team, sponsors and supporters☀️
THANK YOU DR. DUNCAN FRENCH!
I will never take for granted the privilege of listening in while great men speak!
#science #thebodyrocks
EPISODE 48- 1 MILLION SUBSCRIBERS
Thank you to you and Duncan for both of your time and also a big thanks to all involved in making these podcasts happen. Peace
Thank you so much for this episode. I am both a scientists and "weekend karateka"😁, while my son is training to become a professional tennis player. I learn a lot from this talk and clarified many information about sports. Thank you both!
What about combining workouts? How can we combine mixed martial arts with type of bodybuilding without sacrificing one for other?
I’m not understanding part of Duncan’s study, and I’d really like to, so if you could explain; the study says 6 sets of 10 reps at 80% of 1 rep maximum... here’s where I’m confused: if someone can perform 10 reps at 80% of their 1RM, then that weight is simply not their 1RM. For example, if my squat 1RM is 225lb, that means 180lb is 80% of my 1RM. Not only can I physically not perform 180lb for 10 reps, but if I calculate 180 x 10 into a rep max calculator, that puts my estimated 1RM at 240, which it is not. The numbers never add up. What am I missing? Thanks so much for all your videos Dr. Huberman!
It simply means you are doing 80% of your strenght in yoir workout, nevermind the weight.
Great podcast! One thing I was wondering is how you would program in progressive overload into the 6x10 style training Dr. French was talking about and how many exercise you could do in a day without driving down hormone optimization. For example could you do 6x10 on bench then 6x10 on squat after during the same workout? Or would that be to much stress?
the same
I am also wondering about this. Plus, the two minutes rest definitely feels like a "lazy workout " as Andrew described it...does 6x10 work with shorter rests?
Too complicated...just train hard and get adequate rest and diet
@danial javady he describes a workout that takes all morning. That is what I was asking about. Not the difficulty but the duration.
Some important topics covered which should be debated.. it’s time our experts engage in discussions
I feel like young people in the UK could benefit massively from hearing about Duncan's life experience.
There are thousands of kids here in the UK that would be inspired if they knew a working class guy from the north of England did a PhD in strength training and was now training UFC fighters.
I guarantee I'd have listened more in biology class if I'd known that was a career option.
Finally figured out why I feel so much better and have lots more energy if I do not eat many starch carbs. I do work that requires energy, but it is the low level long duration type. What I need is fat burning, not sugar burning. So thank you, Huberman and French. I eat a lot of carbs, I am a vegan, but I will be slashing the amount of starch carbs.
Thank you Dr. AH! Every time I listen to topics about stress and how pushing through stress is beneficial… truly helps. I would love a podcast clarifying the boundary lines of Healthy and unhealthy stresses and stress circumstances
6 x 10 @ 80% is impossible, even with full rest between sets. This needs some clarification about how percentages were determined.
Noticed this too. Using 81% of your 1RM gives you roughly 8 reps until you collapse (according to RM tables). That being said, he added that they lowered the weight on every set (don't know how he did the first set though. Maybe he meant 80% of 10RM for 6 sets?
Maybe he meant 6x10 at RPE 8
Yes, inedeed. Maybe it's because they never train for strength and their 1RM is relatively low compared to their "rep strength"? Needs clarification for sure
@@bobbobson4030 good call. this is really the only thing that makes sense.
He said they dropped weight, but made them finish all the reps. I probably would burn out after the 4th set with the 5th/6th I'd need assistance or drop weight but keep the rest at 2 minutes to maintain the intensity
Did I understand correctly that we can teach our body to tap into a particular energy sources i.e. fat or carbohydrates based on level and intensity of our training?
I must also say a massive thank you to you Andrew for your wonderful podcast which has changed the quality of my life and training massively 🤗
Yes and different fuel sources are suitable for different activity intensities
Yeah, slow state endurance type exercise uses primarily fat, and higher intensity uses primarily carbohydrates... so it's best to use carbs pre and post intense workouts 💪
Yes intense exercise are anaerobic which means oxygen is not present literally means without oxygen. Endurance exercises are aerobic which means with oxygen. Out of all macronutrients ie protein carbs and fat, carbs are the only macronutrients that can be used for fuels WITHOUT oxygen being present. Moreover the number of steps required to convert carbs to ATP (body's energy currency) is far less the steps it takes the body to convert fat to ATP.
@@kcopara1 thank you 😊 you explained it beautifully
@@LJ-MMA I will remember that for my training cheers 👍👍
I have a question regarding 23:14. Dr. French mentions that shorter rest periods + higher metabolic stress at the cost of volume leads to more muscle growth. Is there any evidence to support this? Most of the information I've seen on this topic indicates that volume is a greater contributor to hypertrophy. There are several studies that directly support longer rest periods, and I wasn't able to find any that support the opposite. I can't seem to link them in the comments, but there's one by Schoenfeld et al. titled "Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men".
Yeah same, all data I've ever seen has supported longer- rather than shorter breaks between sets.
Mechanical tension is what leads the most to hypertrophy. In the end Duncan might be an amazing performance specialist but not a strength a conditioning specialist.
This is the main two reason why i am very doubtful of Duncan. Suggesting that metabolites are the main vector for hypertrophy and his "80% for 10 reps" when you literally can't go past 8 reps on 80% and if you can, it's not really 80%.
Dorian Yates.
@@LexieDaian This is exactly right. I am a very novice powerlifter at best and it was obvious neither of these guys are powerlifters. They have my respect and a ton of expertise but yeah, no one does 10 reps at 80% even if their life depends on it. There was a lot of other discrepancies such as the rest between sets. Still some great information in here. Some of this podcast was helpful but if you want to powerlift, and increase strength and muscle size find another source of information in addition to this podcast.
I think he's saying that shorter rest is better for hypertrophy provided you are able to reduce the weight being lifted between sets. It's an impractical method for most people, but that might be the distinction where shorter rest is superior.
Maybe I missed this answer in the pod, but understanding that the "ideal training protocol to stimulate testosterone release: 6 sets of 10 repetitions with 120-sec rest between reps", what number of exercise should be done per body group per workout without negatively affecting testosterone stimulation?
I have not heard an answer to this question either and am also very interested in the answer....
I was also kinda confused. I'm doing a fullbodyworkout so 6 Sets per musclegroup is alot from my perspective.
@@Bordsteinpflaster I think he said 6 sets of 10 reps per muscle group, and do that 2 times a week.
I don’t think this protocol works if you want to do full body workouts in a single work out.
I train a push, pull, legs split, twice a week on a 6x10 protocol.
Push = 1x chest, 1x shoulders, 1x triceps = 18sets
Pull = 2x back, 1x biceps = 18 sets
Legs = 3x legs. = 18 sets.
Yea I think it’s 6x10 per muscle. So if do 3 exercises per muscle 6sets each. And all that could be done under 50minutes which is good
it should also be on a multi-joint compound exercise, like a squat. I would do a few of these that cover most of the target muscles you want to
This is such a lovely conversation. I loved the "learning to sweat question" and found it interesting you speak of sauna as being stressful as it is the most relaxing thing in the world (well, almost) for my people. I do not sweat much, but I grew up using banya (sauna) and my body learns to sweat if there are periods that I can't hot bathe. After 18 mths out of the banya during covid it took me about 3 sessions to really sweat a lot again, and I've always explained this to friends who don't know sauna. Yes, yes, you will learn to sweat if you aren't a sweater. It might take longer for some than others, but it happens. Of course you want to sweat more! We really don't feel properly clean without it. So fun to hear you talk about this because as you say, it's not in the textbooks and people don't believe me!
It was such a pleasure and super informative listening to two highly experienced, science led professionals discuss the topic. The interplay was like listening to 'science jazz' (Andrew even used the expression Riff during the session) - great insights, thank you both.
Love this podcast and have really gotten a lot out of it. Episode suggestion: snoring, sleep apnea and sleep breathing. What can you do about snoring and sleep apnea and should you use mouth tape?
LOL no dont ever tape your mouth shut! Get a CPAP machine. Its expensive but treating this condition is well worth it. Sometimes, surgery can be an option but not every one will be able to do it. It only has about a 60% success rate irrigardless.
@@TheDocbach I've been taping my mouth for about a year. Feel much less shit when I wake up. If it falls of during the night or my nose is stuffy so I breath with my mouth anyways I wake up feeling hung over. Don't have sleep apnea so don't need CPAP but I am a snorer. Interested to know what the science says about all of the above
Breaking my clavicle recently forced me to sleep on my back which makes me snore like a bear. To keep the peace I've been trying taping my mouth which works well when my nose is clear, but I often get stuffed up and then can't breath all that well... Nasal strips help in that regard but aren't really a fix.
I notice with my mouth taped shut (and when not congested) I sleep way better, waking up refreshed and not super dry mouthed like normal. I also don't have "gasping wakes" with my mouth taped shut but do often when back sleeping without (I normally side sleep and don't snore or have gasping wakes like that). That said I'm often congested enough to make nose breathing labored at some point during the night and hate the feel of the tape so only do it as needed to "keep the peace."
Just relaying my experience, not sure what the solution is.
clarification please: heard you say stress is beneficial (paraphrased). Heard Duncan say: it’s beneficial when used as a stimulus to manage a mindset. By “manage”, is it fair to assume he means it’s beneficial when one can predict the stress intensity and duration? As opposed to unexpected and/or persistent, inescapable stressors? (i.e. abusive coaches, rage-y sideline parents, etc.) Are there sex differences in appropriate levels of stress intensity? Do women require the same/less/more intense stress stimulus than men to optimize performance output?
Thank you kindly.
Another amazing conversation that answers some of the questions I’ve had lately.
Community question:
(If someone reads the comment section)
Does Hubberman have an episode on adapting nutrition and workout regiment to menstrual cycles by any chance?
There is so much information online, some on training, some on nutrition, but nothing as easy to comprehend as this episode was.
Thanks!
Hey Andrew Huberman
I will just say that your videos that you produce.
I haven't just educated myself on science and health, but set me on a better course of life in general through motivating me to develop a habitual intrinsic learning pattern that I thoroughly enjoy, so thank you!
Kind Regards
I did my low intensity clean up while listening to this one. I loved the part about the nutritional adaptation for training, finally validation for not giving up on my favorite food group, Carbs! . My son 14 y/o is now doing wrestling and is OBSESSED with Protein.I was worried he was overdoing it, but after listening to this not so much. Thank you!
Getting the Juice every Monday
Duncan seems like an awesome dude. Is 6x10 @ 80% of 1RM with 2 min rest really accurate? I don't think I've ever been able to do this. Need to get my shit together
No. It's impossible. There is some miscommunication happening here. Not sure where. But even getting a single set off 10 with 80% would be a stretch.
You can and should drop weights to get 10 reps with adequate intensity ( probably RIR of 2-3)
@@ndhaon91 that's what I kind of assumed. I'm open to any idea, but I'm a pro BBer and have been lifting for a decade+ so my ears perked up when I heard that lol
At 80% of 1RM you can do a single set of 8 reps until you collapse. He made a mistake.
One of my fave eps so far. Love the section on metabolic efficiency. Aligned with my views on nutrition that I learned from Mark Sisson (Mark's Daily Apple) though he calls it metabolic flexibility
13:00 minutes he states adrenals are the only glands producing testosterone is women... correct that please as the ovaries are well known to produce testosterone in women. The ovaries are now known to continue to produce some testosterone post menopause as well. Now conversion by aromatase is another topic pre and post menopausal conversion to estrogens shift strongly to the adrenals post menopause. That adrenal DHEA converts mostly to E1/Estrone.
Professor Huberman, thank-you for giving us this free information, the testosterone 6x10 workout gets me about 15 min. of training with protocols using combined muscle groups, for example: Deadlift to Zottman Curls or Hang Clean to Shoulder press or Deadlift to Squat to Jerks.
Can’t wait for this podcast. Thank you Andrew for all your contributions to health and wellness longevity community but also or in addition the performance enhancement community who could really use your guidance and feedback to help mitigate or understand what they’re doing and how it can be done safer and also as effective. I look forward to this journey along with you in pursuit of new knowledge and debate in these areas for years to come. Have a great week !
Dr. Huberman and Dr. French, Thank you for taking time to share with us laymen your knowledge on the presented topic. The information is invaluable and will be incorporated into my personal training.
Not a single person can do 6x10 at 80%. 80% is, by definition, about where you can only do about 3 reps. Either he meant 60% or they were wrong about their 1RMs.
Great podcast as always. One quick question w/ respect to Duncan's testosterone promoting exercise protocol: Do you just do 6 sets of 10 reps (w/ 2 min break) of the same exercise and complete your workout? Obviously most workouts include a variety of diff exercises/movements.
From my experience it is like that, those 6 sets are the workout. Though if you really have the need for more load, you could come back later in the day and hit different muscle groups with lower intensity. Hope this helps, I'm not a doctor
Actually I was wondering the same thing.
That what I was wondering. I thought it was 6x10 per muscle so eg. Push day would be 6x10 chest the. 6x10 shoulder then 6x10 triceps because that’s optimal for muscle growth. That also falls into the 45-50min rang
Would appreciate some clarification here as I was also confused as to what a full 'workout' would look like
The Hube actually clarified that in a recent episode, can't remember which it was but I'll post it here. The measurements of the study were taken after a single 6x10 compound exercise.
I did the 6x10 reps protocol (I have low T and am interested in improving it naturally). I did squat with 50 kg. But then I spent 4 days walking like a duck. The question now is: since the T increment is acute, how often can I practice the protocol? Should I work with less intensity in order to be able to do it 3 times a week? Or I have to accept I have to destroy my legs every 4 days and walk like a duck for the rest of my life? jaajajaj
this is one of my favorite things about monday :) just finished a workout so excited for this episode
This episode provided for a STELLAR background conversation to my WO this evening! It also raised a question in my mind concerning vitamin C supplementation and training, that I am curious to hear your thoughts on. Is supplementing with Vitamin C immediately following training not the best idea- because it counter-acts the necessary inflammation that takes place post-training that is helpful to the adaption process. And again, THANK YOU Andrew and Duncan!🙏💜🤗
@Emily Barry. yes. You would not take vitamin C before training or after. Its counter-productive, any multivitamin. Your gains will be down the drain, after exercise. Before, as well.
An orange, a pear, a apple, a graprefruit, daily, no issue with some fruit each day. But any powdered or tablet crap, stay away.
Some men, do or its in supplement drinks, but its not right.Most are on Fads, "follow the group".
You need cortisol and inflammation.
You want to take any supplement like vitamin c tablets in a high dose use it on you off days from exercise/ training, or one in 2nd or 3rd meal of the day, away from before training, and after training meal.
Hey Dr. H- thanks for this talk with Dr. French. I teach strength training at the University of Oregon. I have learnt so much from this episode. Thank you.
Go Ducks!
Literally my favorite podcast to watch. Mondays don’t suck now lol.
Same!
Alternative therapies for health - infrared light therapy, colonic irrigation, oxygen therapy
Dr Huberman Please Talk on how can dopamine be reduced??? Everyone talks about increasing dopamine nobody speaks about how to reduce it?
I would like to know any measures to reduce it without using any medication??? Can you please talk about this?????
Neuroplasticity and habits for preventing cognitive decline
I really enjoy all hubberman podcast , but specially training excersise episodes , thanks for the great info
Hey, is a video about auto immune diseases on your list?
Last one was about immune system
Just take lions mane
@@r-type4945 yes, that is true, edited my comment and left out the main question
Great interview! I’m giving it a go, my usual 5x5 routine to 6x10 for 12 weeks. You’re so right about the conflicting protocols out on the web. I have more confidence in listening to scientific based information and putting that into practice, thank you!
Please give us an update after :)
@@alexitanguay Will do…Did my first session this morning. Double my reps, added a set and keep the same weight. Thought I might have unload a bit of weight, but nope! No more lazy bear workouts. 🤣😂
@@lisabauer8728 how do we follow your scientific progress?
Whats up mate? Any good results?)
Sports science nut here ! I could nerd out on this high performance stuff 24 / 7 . Thanks for your service man 👍👍👍
Your podcasts are super interesting, these are gemstones. I admire your work Dr Huberman and appreciate your efforts to bring us all this knowledge. Regards from Panama City, Panama 🇵🇦.
I didn't realise that I was a Huber. Out and Proud!
We Are The Function 🙏🔥✨😘🌻🦋❤💞🎉🥰🌄🎊🫂😊🤍
I look forward to every single podcast.. You're an inspiration. I am grateful you provide information that has been life-changing🙏🌈💛
By far the best podcast on the internet.
Great episode! Something that wasn't exactly clear to me regarding the 6x10 testosterone boosting workout. Should you be doing 6x10 once or twice a week and then going home? And then doing your regular program on other days? I'm still a bit confused on the optimal way of implementing this in my routine. I would really like to do it well though, I've looked up the study and the gains in testosterone seemed massive (+30%!).
I had the same question. From what I've gathered here: 6x10 protocol 2x per week if you're a rather conditioned athlete/lifter. Other days it is up to you, allowing for flexibility and ideally promoting a variety of stimuli to your muscles. So on some days, you could focus on volume with lower loads & more reps, and other days you focus on intensity by working with higher loads and fewer reps.
Another remaining question I have: is the 6x10 protocol the entire workout?! Gonna try this tomorrow on benchpress and see how fried I am afterward!!
Amazing work done for humanity, thank you Professor!
So excited for this episode!! Here for my weekly knowledge from the hubes 💪
Great interview. But 6 sets of 10 at 80% of 1RM? If you are actually training at 80%, you shouldn’t be able to get 10 reps in one set, more like 7 if you are training to an RPE 10.
I was wondering the same...
In powerlifting it's often calculated that 85% of max, you can do 5 reps and with 70%of max 10reps.
Like if someones deadlift 1 rep max is 400lbs, you should do with 320lbs 6set of 10 reps with 2 min rest...
That's hell of a workout...
But i'm going to include this style to my own workouts, very interesting...
Great podcast's these. Thanks.
@@janhedman22 I've been doing it off and on for a couple months now, and it's indeed closer to 70%. Usually about 73% but no one needs to be that specific.
All i gotta say is, prepare to feel like you're in puberty again. Given that your diet is completely in check, and you live in a low stress environment.
Also, it is a slightly double edged sword because having higher testosterone will make you more impulsive. But also in general it will make you more happy and energized, so it's definitely something.
Edit: I'm 21 at the time, so that would be a huge factor in my total testosterone production regardless of the training protocol. So it might and will very from person to person
Yeah, this must be wrong. If you can lift more than 8 reps on your 80% 1RM max, that is not 80%. Usually people can't do much more on 5x10 than 60%-65%.
For real. Sounds like some shitty athlean x workout.
@@catcat4697 so something that wasn't exactly clear to me, are you doing 6x10 once a week and then going home? And then doing your regular program on other days? I'm still a hit confused on the optimal way of implementing this in my routine
Thanks. Many areas covered. One that was not, or I missed was on warm up.
As a follow up, I would really appreciate it.
🧡🧡🧡 Topic Idea👉 procrastination🙌🙌
Yes!
Talking about procrastination for two hours would probably result in him drawing on his mic until it becoms multicolored on every side.
Switching between different states of arousal reminds me of my inlaw who is a nurse. Especially during night shifts there were moments where all of the nurses would wait for an emergency. Back in the day they would knit and chat, nowadays they are mostly on their phones. But when emergency arises they have to immidiately switch from calm state to complete alertness to save someone's life. My inlaw often mentioned her head nurse, who would train nurses by asking them to answer specific questions about surgery routines. Of course she would "attack" them out of the blue, when they were chilling.
Dr Huberman - I love your content. I wonder how much that this 6x10 protocol moves the needle on T levels. Seems like even if it causes an acute spike, would it be worth it for most people looking for a boost in this area to gear their training around such an intense protocol? I've seen you recommend this protocol but I wonder if there is any info on if this type of protocol provides any sustained/ impactfull increases. I've wondered the same thing about the sauna protocols you've mentioned for raising GH and how much it really moves the needle overall, and if the juice is worth the squeeze on these things.
Dr. Huberman: why when discussing fermented foods do you never mention yogurt? I assume you leave it out because it's typically loaded with sugars and you wouldn't want to recommend that, but I'm left wondering if there's another reason behind it. I make my own greek yogurt btw, it's incredibly tasty, easy to make and extremely satisfying to make your own. Thanks!.
Greek yogurt is great. Bulgarian is my favorite. Yes the sugar content in most is the reason I don’t mention in light of fermented discussion.
Proud Bulgarian here! Happy to hear that Professor Huberman is a fan of Lactobacillus Bulgaricus! What you call yoghurt in the US we literally call 'sour milk' in Bulgarian and we rarely mix it with sugars (maybe honey or jam). We call yoghurt anything that is with processed sugars here and fortunately it is not as popular as our 'sour milk' yoghurt.
Andrew just to clear/clarify. On ice for inflamation etc: Let's say I have a rough night at Jiu Jitsu my neck/shoulder/knee etc is stiff would this be an ideal time to ice so I could make the Jiu Jitsu the following day? The audience are very grateful for the time you take to interact with us. Kind regards.
Happy Monday! ☕ Now the best thing I look forward to every Monday!
Andrew, could you please say what you do now in your workout routine after having done this interview?
Best channel on UA-cam .
Andrew , you are AWESOME! thank you for your dedication to juman health !
Most places I read say 60-90 seconds for optimal muscle growth
This is a goldmine of information, thank you for this I shall be listening to this a couple times 🤝
Totally in love of Andrew Huberman 🥰
Andrew taking his BJJ training seriously with guests like that. Lex, watch out!
I think he'd probably give Lex a piggy back ride if he asked him nicely enough, so no worries there.