I like how simple and clear this video is. No flashy edits and songs... Not saying that anything is wrong with that... Just nice to see a simple video after a long time.
I'm only 6 minutes in, but it is very clear to me that you leveled up with this video. Phenomenal A-roll video, editing, clarity, charisma, explanations and examples of workouts - everything! You are covering all of the bases and supplementing Dr Huberman's already great protocol. It really goes to show that when this information is made publicly available, everybody benefits. So stoked to see how much effort you're putting into the channel and how quickly you have improved. I can't wait to see where this channel ends up - 15.2k subscribers means we are still in the super early days. Thank you for the video, Connor - and keep it up!
The Domino effect is the ONLY things that worked for me when i need to do new stuff. Be consistent with 1 thing only for a while, and the later on, you can add new things. Never start with 10 things at once, never worked for me tho...
This was an excellent video. First time I've come across this channel and I'm impressed. Thank you for an informative and entertaining take. Keep the work up!
This is one of the channels that gave me the courage to start my TH-cam channel 7 months ago about self development. Now I have 620 subs and > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I could haven’t learned without getting started in the 1st place.
Awesome summary of his protocol thanks very much mate I have been trying to set aside time for myself to implement this you have just saved a good chunk of time.
I'm shocked your body made so little changes. It must be because you were already is very good shape before you started this. When I do a similar program once a year, I go from a little fluffy to shredded in about 3 months. No roids involved. But my starting point is definitely much fatter than yours. And I guarantee you Huberman's program is far superior to mine. I am going to give his program a try! Thank you for sharing everything that you did in this video. All the details are highly useful. I decided to do the ice bath + sauna combo thing. You convinced me. :)
Connor, by the end of the 6 months what did your resistance training routine look like? Did you change to 3 full body resistance training sessions per week?
This is great. I'm a big AH fan; however, at 60 and rebuilding from 3 hand surgeries this year, I gotta take it A LOT slower. Recovery time is longer, etc., etc. Don't get old kids.
I was NOT expecting to see kangaroos just out and about in your neighborhood! Lol I guess they’re like the deers in the US. We only see kangaroos in the petting zoos.
Mate for like 3 years now you’ve been my favourite TH-cam Channel hope to see you post more. Really think you’ll have a good youtube future with a bit more frequency and consistency in your routine. Anyway good luck can’t wait for the next vid wouldn’t mind seeing more fitness, Football or ATG style training vids ❤
This is awesome content and excellently produced! Could you share your system for tracking the workouts? Did you use an app or spreadsheet of some king?
Great video, how you dod with 1RM method? Each exercise you checked before? For all the exercises? You took one day to do 1RM? Is it usefull for BW exercise also?
Great content. Really solid, but I just have one complaint and that is that you are off a little with AH’s program. Which is cool, but you didn’t mention it when you listed each activity.
This video is fantastic! I had not yet watched Huberman's fitness protocol vid yet (at nearly 2hrs, that's a movie night!), so your vid here is an excellent primer for what will obviously be more detailed in his. Your lanky body type really showed minor gains in size (lats, thighs, calves mainly) but I was more impressed with the newly acquired definition. The tips on home hacks--sauna, freezer, etc--I wouldn't have thought of. How often do you change the water in the chest freezer? Do you use salt or white vinegar to extend the water's "life" so to speak? How much of a difference in your daily life have you noticed your new strength makes? I'm watching this 7 months after you published this, so i'm interested in where you're at now with the protocol--still following some of it? is it something you'll revisit once a year for a tune-up? Thanks!
Yeah I still follow it to a certain extent but have been in the ice bath everyday. I clean it out once month, I put a bit of salt in there and keep the water moving with a tiny water feature pump
Though practically, if you stick to any reasonable routine that you do daily for 6 months you're going to see results. But not seeing a basic squat here (unless I missed it) is disappointing.
Can someone clarify for me as I’m being a bit stupid, what does it mean by strength month and hypertrophy month. Does it mean you have to alternate these every week so you do hypertrophy one week and then strength based workouts the next?
You do hypertrophy for a whole month then strength for the whole next month. Continue alternating. Gives you time to adapt some before you need to switch.
His strength and hypertrophy routine isn't very good in my opinion. It's 3 days a week weights. But each body part is trained only once per week. Two or three times a week is better. Also, the last (arm and neck) day is needlessly added. Quite easy to add those few exercises onto the other two days as pretty light and not too taxing. Full body twice a week would be superior rather than this super low volume almost "bro" split which has been out of fashion for about a decade.
It says in the foundational protocol "Aim for 180-200 minutes of Zone 2 cardio per week" but actually only Sunday is dedicated to Zone 2 cardio... How did you handle that?
Congrats on your strength gains! I have to say your experiences and tips with the sauna made me laugh out loud coming from a culture where almost everyone has access to a sauna and goes there at least once a week starting from when you’re a kid (I live in Finland)😅 We find it extremely relaxing, and you should NOT be experiencing an icreased heart rate! Holding an ice pack to your balls would definitely make people raise their eyebrows here as well 😂
Pretty much just bought a chest freezer and filled it up with water haha, nothing very advanced. I did also use a silicon substance to make sure that there was no leakage
Tbh the training results are disappointing to day the least.. Now I am not sure if it has to do with this training schedule or other factors, but when workout out 3 times a week this should be achievable in 2-3months.
Mate, please don't encourage people to use a chest freezer for ice baths. Anyone on their own if that lid comes down might not get out. Can you please put up a re-edit instead?
I to am a very fast recoverer. I can workout, get super sore and be back in the gym in 1-2 days nearly fully recovered. But then again I eat a full on massive, high quality carnivore diet with at least 2-3 pounds of meat a day. So with the massive amount of amino acid diversity I have, I enjoy super fast recovery. My primary food is grass fed and finished beef. And ground beef mixed with heart and liver.
Great presentation, however if I'm to be critical with your execution, I was a little underwhelmed with your strength results. Based on the baseline strength of your compound movements (eg. bench, squat, deadlift, dips, pull ups etc), I'd have expected to see at least 200% improvements in most of those over the course of 6 months. I don't mean to offend, but I'd like viewers of this video to know that a protocol like this is capable of yeilding considerably better results, and can expect such results if they push their intensity within the workouts. It's really important to emphasise the importance of intensity when making gains, and consequently pushing truly hard to understand what high intensity actually feels like as a berometer to work from. If I'm being honest, it doesn't look like you overloaded aggressivley enough and therefore didn't realise your potential over that 6 month training block. It's common for novice lifters to underestimate their potential in the beginning and not capitalise on the results they're capable of. I hope the sentiment of this critique is understood, and doesn't detract from what is a fantastic video outlining a comprehensive and effective training protocol. Great job!
Appreciate the feedback mate! I think I did not focus on the lifts too much because this is not a training protocol that would be used specifically for strength gains. He doesn't even squat in the program. I have a video on the channel squatting 2x a week for six months where I went from 100kg to 140kg. A 200% improvement from 140kg would put me to a 420kg squat iIm not sure thats possible in 6 months training legs 1 time a week haha. But I do understand what you are saying and I did not focus on 'getting stronger' as thats just a smaller part of broader program. I think I will make another one outlining every single best Andrew recommended programming for hypertrophy and strength
I think because Huberman‘s goal is not to get maximum muscles gains or reach to be like an athlete , it’s more about to become healthier in every level, to help you to improve your performance like think clearer, more motivated at work etc. And ultimately live longer
It’s no more than an hour a day except for the sauna ice bath cross that is pretty optional. Also things could be tapered back if you do a more physical job. Which part do you think is too hard to manage with a full time job ??
Who has time for all this stuff ? I dont mean this towards you mate your channel is great but i find Huberman to be just the newest person people are latching onto and at the end of the day hes just shilling shitty products like everyone else
I feel like it is pretty manageable, generally no more than 1 hour a day that covers all the bases of fitness and health. The most time consuming one is the ice bath sauna rotation which I think can be a bit much
I like how simple and clear this video is. No flashy edits and songs... Not saying that anything is wrong with that... Just nice to see a simple video after a long time.
I'm only 6 minutes in, but it is very clear to me that you leveled up with this video. Phenomenal A-roll video, editing, clarity, charisma, explanations and examples of workouts - everything! You are covering all of the bases and supplementing Dr Huberman's already great protocol. It really goes to show that when this information is made publicly available, everybody benefits.
So stoked to see how much effort you're putting into the channel and how quickly you have improved. I can't wait to see where this channel ends up - 15.2k subscribers means we are still in the super early days. Thank you for the video, Connor - and keep it up!
Thanks so much bro, means the world
I couldn't agree more with this comment.
yesss let’s gooooo! ❤️❤️🙏
this might be my favorite channel on youtube these days
Thanks bro
Your dedication to the cause and to tracking and presenting all the info so clearly is incredible! Great job and thanks !
I appreciate that! Thanks so much
The Domino effect is the ONLY things that worked for me when i need to do new stuff. Be consistent with 1 thing only for a while, and the later on, you can add new things. Never start with 10 things at once, never worked for me tho...
I completely agree
Agreed.
I can see that in 6 months, your hair has grown. Excellent job.
How does this high quality vídeo has so little views?Keep up the good work man!!!
Thanks bro, I just gotta be a bit more consistent to appease the TH-cam algorithm
Love your content man! SO underrated. So cool seeing ATG believers in different parts of the world
i have been doing it for 3 months now - i think its mainly the fact to regularly doing sports - i feel really strong and fast. I love it
Connor, this is a phenomenal video, very simple to follow and with really great graphics!! Well done mate! You got a new subscriber!
This was an excellent video. First time I've come across this channel and I'm impressed. Thank you for an informative and entertaining take. Keep the work up!
This is one of the channels that gave me the courage to start my TH-cam channel 7 months ago about self development. Now I have 620 subs and > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I could haven’t learned without getting started in the 1st place.
Awesome summary of his protocol thanks very much mate I have been trying to set aside time for myself to implement this you have just saved a good chunk of time.
Thanks man for breaking this down.
Such great content. Love what you’re doing Connor!
I'm shocked your body made so little changes. It must be because you were already is very good shape before you started this. When I do a similar program once a year, I go from a little fluffy to shredded in about 3 months. No roids involved. But my starting point is definitely much fatter than yours. And I guarantee you Huberman's program is far superior to mine. I am going to give his program a try!
Thank you for sharing everything that you did in this video. All the details are highly useful. I decided to do the ice bath + sauna combo thing. You convinced me. :)
Well done on hitting 40k!
This video definitely deserves more viewes!!
Great job! I will consider implementing this protocol
Connor, by the end of the 6 months what did your resistance training routine look like? Did you change to 3 full body resistance training sessions per week?
This is great. I'm a big AH fan; however, at 60 and rebuilding from 3 hand surgeries this year, I gotta take it A LOT slower. Recovery time is longer, etc., etc.
Don't get old kids.
It kinda surprises me that this channel doesn’t have more subscribers
I was NOT expecting to see kangaroos just out and about in your neighborhood! Lol I guess they’re like the deers in the US. We only see kangaroos in the petting zoos.
Same here! I hit the rewind - “wait kangaroos in the front yard”?
Mate for like 3 years now you’ve been my favourite TH-cam Channel hope to see you post more.
Really think you’ll have a good youtube future with a bit more frequency and consistency in your routine. Anyway good luck can’t wait for the next vid wouldn’t mind seeing more fitness,
Football or ATG style training vids
❤
Thanks bro. The TH-cam grind starts now gonna give it all I got for the next 6 months
Very organized stuff.
Great stuff ;)
Interesting. Good video, glad I watched till the end. Subscribed.
great video !! thank you so much
This is awesome content and excellently produced! Could you share your system for tracking the workouts? Did you use an app or spreadsheet of some king?
I just recorded it in my personal notion, But I am in the process of completing a full downloadable version that you will be able to use!
That would be amazing. Thank you!
The face in the cold plunge 😂🤣 😂 🤣 😂 🤣 Priceless 😂🤣 😂 🤣 😂 🤣
Dam always see your videos and think I wish I’d thought of that! Loving it matey keep it up
Thanks mate
Great video!
Great video, how you dod with 1RM method? Each exercise you checked before? For all the exercises? You took one day to do 1RM? Is it usefull for BW exercise also?
Great content. Really solid, but I just have one complaint and that is that you are off a little with AH’s program. Which is cool, but you didn’t mention it when you listed each activity.
Nice dude!! Keep at it and you’ll get fit within a year! ✊🌞
This video is fantastic! I had not yet watched Huberman's fitness protocol vid yet (at nearly 2hrs, that's a movie night!), so your vid here is an excellent primer for what will obviously be more detailed in his. Your lanky body type really showed minor gains in size (lats, thighs, calves mainly) but I was more impressed with the newly acquired definition. The tips on home hacks--sauna, freezer, etc--I wouldn't have thought of. How often do you change the water in the chest freezer? Do you use salt or white vinegar to extend the water's "life" so to speak? How much of a difference in your daily life have you noticed your new strength makes? I'm watching this 7 months after you published this, so i'm interested in where you're at now with the protocol--still following some of it? is it something you'll revisit once a year for a tune-up? Thanks!
Yeah I still follow it to a certain extent but have been in the ice bath everyday. I clean it out once month, I put a bit of salt in there and keep the water moving with a tiny water feature pump
Though practically, if you stick to any reasonable routine that you do daily for 6 months you're going to see results. But not seeing a basic squat here (unless I missed it) is disappointing.
I know what you mean, but Andrew doesn’t squat! I have a 6 month squat transformation on my channel if you want to check it out
@@ConnorCurtiswhich is just an exemplary example why he's full of sheit.
@@ConnorCurtisWhat day does he work his jaw?
You can do a squat on the leg day instead of a hack squat
@@ConnorCurtisWhy doesn’t he squat??
Here before you’re famous 🎉
Nice video, very interesting. I enjoyed it 😊
best content of this kind out there, keep smashing it.. aren't you playing football in a club anymore??
Really Great Video!
Well done Sir!
Excellent YT channel.
Is that correct that hypertrophy traning has more reps? I was always told other way.
Bro what microphone is that? it's dope
Some type of yeti microphone, my gf bought it for me
Great videos, keep it up!
Are you supposed to do the 1 exercise for 3 sets, then the next exercise for 3 sets or as a circuit?
What’s going on with the scars on the inside of your calves?
Can someone clarify for me as I’m being a bit stupid, what does it mean by strength month and hypertrophy month. Does it mean you have to alternate these every week so you do hypertrophy one week and then strength based workouts the next?
You do hypertrophy for a whole month then strength for the whole next month. Continue alternating. Gives you time to adapt some before you need to switch.
hey bro im wondering if you did anything to improve your testosterone levels even more, if so can you give me a update?
Sorry for the total newb question, but does this protocol mean you are training 6 days/week every week (with heat/cold 1 day a week)?
Yeah pretty much
amazing content!
Love these videos
Glad you enjoy them
Hoping to be helpful, I suggest you need better audio quality, its too soft to be able to follow you
do you do the ice bath and sauna the same day?
great video, very motivating
Thanks! Glad you enjoyed it
Normal black guy here: they really got kangaroos hopping around the streets like cats and dogs in Australia? 😮
Not like cats or dogs, but in the suburbs sure. Definitely in the country.
His strength and hypertrophy routine isn't very good in my opinion.
It's 3 days a week weights. But each body part is trained only once per week. Two or three times a week is better.
Also, the last (arm and neck) day is needlessly added. Quite easy to add those few exercises onto the other two days as pretty light and not too taxing.
Full body twice a week would be superior rather than this super low volume almost "bro" split which has been out of fashion for about a decade.
It says in the foundational protocol "Aim for 180-200 minutes of Zone 2 cardio per week" but actually only Sunday is dedicated to Zone 2 cardio... How did you handle that?
A sunday hike with your family/friends can last for more than those 200 min.
thank you so much
I have a challenge/video for you to make
1 hour of yoga a day for 6 months
On the list !
Congrats on your strength gains! I have to say your experiences and tips with the sauna made me laugh out loud coming from a culture where almost everyone has access to a sauna and goes there at least once a week starting from when you’re a kid (I live in Finland)😅 We find it extremely relaxing, and you should NOT be experiencing an icreased heart rate! Holding an ice pack to your balls would definitely make people raise their eyebrows here as well 😂
Can you do a video on how you made your ice bath,
Thanks
Pretty much just bought a chest freezer and filled it up with water haha, nothing very advanced. I did also use a silicon substance to make sure that there was no leakage
The random kangaroos on the street 😳
Would have been good to show body measurements anyway
Tbh the training results are disappointing to day the least..
Now I am not sure if it has to do with this training schedule or other factors, but when workout out 3 times a week this should be achievable in 2-3months.
What should be achievable?
Mate, please don't encourage people to use a chest freezer for ice baths. Anyone on their own if that lid comes down might not get out. Can you please put up a re-edit instead?
Not everyone can afford 10k for an ice bath, and they are shallow. I love my freezer. There is no lock on the lid.
I to am a very fast recoverer. I can workout, get super sore and be back in the gym in 1-2 days nearly fully recovered. But then again I eat a full on massive, high quality carnivore diet with at least 2-3 pounds of meat a day. So with the massive amount of amino acid diversity I have, I enjoy super fast recovery. My primary food is grass fed and finished beef. And ground beef mixed with heart and liver.
not much difference in 6 months - you looked pretty good in the "before".
Casually runs past a dozen kangaroos haha
why the ice pack on the balls for the sauna?
Seems physically impossible for people to actually have consistent lighting in before and after photos.
Awesome. You grew some hair! 😆
Great presentation, however if I'm to be critical with your execution, I was a little underwhelmed with your strength results. Based on the baseline strength of your compound movements (eg. bench, squat, deadlift, dips, pull ups etc), I'd have expected to see at least 200% improvements in most of those over the course of 6 months. I don't mean to offend, but I'd like viewers of this video to know that a protocol like this is capable of yeilding considerably better results, and can expect such results if they push their intensity within the workouts. It's really important to emphasise the importance of intensity when making gains, and consequently pushing truly hard to understand what high intensity actually feels like as a berometer to work from. If I'm being honest, it doesn't look like you overloaded aggressivley enough and therefore didn't realise your potential over that 6 month training block. It's common for novice lifters to underestimate their potential in the beginning and not capitalise on the results they're capable of. I hope the sentiment of this critique is understood, and doesn't detract from what is a fantastic video outlining a comprehensive and effective training protocol. Great job!
Appreciate the feedback mate! I think I did not focus on the lifts too much because this is not a training protocol that would be used specifically for strength gains. He doesn't even squat in the program. I have a video on the channel squatting 2x a week for six months where I went from 100kg to 140kg. A 200% improvement from 140kg would put me to a 420kg squat iIm not sure thats possible in 6 months training legs 1 time a week haha. But I do understand what you are saying and I did not focus on 'getting stronger' as thats just a smaller part of broader program. I think I will make another one outlining every single best Andrew recommended programming for hypertrophy and strength
I think because Huberman‘s goal is not to get maximum muscles gains or reach to be like an athlete , it’s more about to become healthier in every level, to help you to improve your performance like think clearer, more motivated at work etc. And ultimately live longer
Put those hand in during the ice bath and go up to the neck… trust me it makes the after effects even better.
I’m agree… if you don’t have a job… cheers
It’s no more than an hour a day except for the sauna ice bath cross that is pretty optional. Also things could be tapered back if you do a more physical job. Which part do you think is too hard to manage with a full time job ??
Ossie's call it soccer?
We have too many different footballs haha
Just do push pull legs
Bro prolly gets it all the time, but he's a dead ringer for Austin Butler
Liking video for random kangaroo gang
i lost everything on the kangaroo
100 degrees? Don't your eyeballs boil?
I need to get one of those portable saunas ASAP
They look ridiculous but they work haha
fit theo von
Who has time for all this stuff ? I dont mean this towards you mate your channel is great but i find Huberman to be just the newest person people are latching onto and at the end of the day hes just shilling shitty products like everyone else
I feel like it is pretty manageable, generally no more than 1 hour a day that covers all the bases of fitness and health. The most time consuming one is the ice bath sauna rotation which I think can be a bit much
Huberman is not a coach or person trainer...damn..the guy never even benchpressed before
train everyday if you wanna make 0 gain
Aussies have kangaroos running in the streets?!
Not in the big cities but there are a lot here
Y’all just have kangaroos running around in neighborhoods?
Lol
6 months? looks no different at all lol. Maybe a little tanner and a tad hairier.
👏👍🎃💖wientv
but this guy is ill?
Broo thank you soo much one of the best videos i have ever seen 🤍
Glad you liked it
@fitfusion123
Great video!
Great vid!