Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Huberman Lab Podcast #79
ฝัง
- เผยแพร่เมื่อ 3 มิ.ย. 2024
- My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.
#HubermanLab #Exercise #StrengthTraining
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Jeff Cavaliere
Website: athleanx.com
TH-cam: / athleanx
Instagram: / athleanx
Twitter: / trainer2thepros
Facebook: / athleanx
Jeff's Articles on Workout Splits:
athleanx.com/articles/the-bes...
athleanx.com/articles/the-bes...
Hand Grip Dynamometer: amzn.to/3P3Y2M9
Jeff's Videos:
Jump Rope Video: • Fat Loss Workout - USE...
High Pull Video: • The WORST Shoulder Exe...
Fixing Back Pain Video: • How to Fix “Low Back” ...
Timestamps
00:00:00 Jeff Cavaliere, Physical Training
00:03:27 Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA
00:08:38 Tool: A Fitness Plan for General Health
00:13:27 Tool: Optimizing Body Part Training Splits
00:20:12 Two-a-Day Training
00:22:33 Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills
00:28:24 Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test
00:35:05 “Muscularity” & Resting Tone
00:41:31 Tool: Muscle Recovery & Soreness, Grip Strength
00:50:39 Sleep & Sleep Position
00:57:24 Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle
01:07:23 Tool: Jumping Rope
01:12:56 Internal & External Rotation, Upright Row vs. High Pull
01:24:27 Back Pain Relief & Medial Glutes, Body Pain & Origins
01:37:39 Tool: Properly Holding Weights & Deepening Grip
01:43:54 Tool: Physical Recovery, Heat & Cold Exposure
01:47:19 Tool: Record Keeping for Training Performance & Rest Time
01:51:47 Nutrition Principles & Consistency, Processed Foods & Sugar
02:00:15 Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates
02:11:25 Training in Men vs. Women, Training for Kids & Adolescents
02:18:05 Tool: Pre- and Post-Training Nutrition
02:26:30 Intensity & Training Consistency
02:29:53 AthleanX, Jesse Laico & Fitness Journeys
02:38:27 Zero-Cost Support, TH-cam Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com - วิทยาศาสตร์และเทคโนโลยี
Such a pleasure to host Jeff Cavalier of AthleanX on the Huberman Lab Podcast. His online tutorials and programs have been of immense benefit to me. I’m certain his science based approach and extensive knowledge will be of benefit to everyone. Thank you Jeff and thank you all for your interest in science!
Liked the old studio better
Thank you, Dr Huberman and Jeff!
Your contribution to your fields is unmatchable.
Really disappointed to see a grifter like Jeff on your channel. His info and supplements are often not at all science-based. His knowledge about strength training and programming is pretty poor. Not even talking about the fake weights debacle.
@@TheWatsche lol get outta here. His experience is unmatchable in the world of fitness. Real world experience trumps "scientific evidence".
I must admit Andrew, this is incredibly disappointing to see. Cavaliere is well known for giving poor advice (breath OUT before you squat! do 10 sets of 10 on squats at 70-80% with 1 minute rest for fat loss!) and has built his entire brand on fearmongering.
He pretends to be science based but is clearly not up to date on the research at all. He excels in clickbait BS and swamping the platform with ads to build a diehard following of newbie lifters. He's made his character clear with using fake weights and lying about it repeatedly. He sells overpriced supplements including outdated BCAAs that most up to date on the research don't say are worth it. His programs are, to be frank, extremely illogical and poorly formulated.
He does have a big following, but a very poor choice of guest, in my opinion.
Can’t wait to listen to this. It better be 2 hours and 40 minutes of Jeff talking about the benefits of face pulls
Nope, 2 hours of huberman humoring himself with long stories and boring anecdotes
@@sammitchell59 maybe you should avoid this channel, its sad to see your comment in first place. If you are not happy at the moment, you should work it out offscreen.
@@sammitchell59 thats all? Pathetic)
@@Herkull14 it ain't that deep bro
😂😂. I only have dumbbells and he has me terrified my rear delts will always be pathetic
I'd love to see an episode like this with Dr. Mike Israetel, he gets super in detail about training and he's a great speaker
I second this.
Yesss. Mike’s gotta be the world’s favourite strength and conditioning scientist on the internet! A well of knowledge + a great speaker 🙌
I third this!
Also would love this - I 4th this and beyond!
5th this. Bring Mike in
Man. What a solid podcast. I’m used to seeing Jeff’s content in his usual video format, so seeing him in this long form format was incredible. Thank you both.
I've never seen a Jeff's collab. He is above and beyond 99% of internet bro science in fitness. Until the rubber man showed up!
@@k4dr0n2 did you mean to say “..until Huberman showed up”
Jeff is one of the worst possible workout youtubers
@@BigPapa64469 cool man.
Couldn't agree more! Love this ♥
Jesse sure buffed up a lot and he’s asking great questions
😂
he's a goof
Eccentric face pulls
LOL I looked through the video to see if Jesse came on later.... I'm not a smart man
@@Dan-zs4kv😂
Andrew Huberman is killing your gains
this made my day
As soon as I saw the notification I knew this comment would be here
😂😂😂😂
Rofl
@@kurmangee58 hahahaha mine to
I can confidently say that because of Jeff Cavalier’s teachings I have corrected all my injuries and have built my body back better than ever!
Nothing but praise for him and AthleanX!
Blessings to you all!
Build back better !? can't we keep this channel politics free?
Cap
@@Dm3qXY lol
Writing this post is killing your gains.
Me reading this post is killing my gains.
Everyone else reading this post is killing their gains.
I tore my plantar fascia and it was a 6-8 month recovery. I saw a podiatrist and she made things worse. Jeff’s short video on the topic cured me and set me up for long-term success. Forever grateful
What was the protocol please 😢
Jeff's videos taught me consistency is all that matters with nutrition and I've lost 2 pant sizes over the past few months. Hit my home gym daily. Changed my whole life.
This is awesome!! What a W, congrats ☺️☺️☺️
@@Joe-hu7di It's awesome isn't it? I'm 57 and just found Jeff recently. He's made me excited about working out. Was in a rut with lifting
Unexpected collab! Thank you, guys, my two favourite educators in the same podcast. What a great Monday.
Now Jeff has to create a podcast and have Andrew on so that it’s even
I got your joke
Muscular in Balance lmao
then andrew tate getting interviewed by andrew huberman with kanye west interrupting them so it can really break the internet
Yeah, can't have a podcast imbalance like that!
Its all about isometric
Ive probably watched 90% of Jeff’s videos and have learned so much from him. My goal was to become big and strong but his dedication to teaching me about the body and exercising in a healthy manner really sparked something in me. It pushed me to do right by my body in general. Nutrition, sleep, exercise, meditation, etc. were all areas that I began to care deeply about. Your podcast has helped me explore those topics so much further and I feel in part that Jeff brought me to you.
I’m saying this because I am overjoyed that you have Jeff on here, I trust him and I trust you. It’s rare that I find people to trust when it comes to health and the fact that you collaborated with him brings not only excitement but an emotional response.
I honestly cannot thank you enough for this.
Heck yeah brother...same here!
And here! Jeff is probably the only person I hold as an example to be like
unfortunate you followed an inferior strength training program like so many millions of other people on his channel.
The guy is fine for PT, but that's it
I follow and watch both Andrew & Jeff, so this is like a collab dream come true for a science & fitness nerd like me ☺️
Same here !!! My top 2 !!!❤
Same here
Best crossover episode since Andrew went on Jocko podcast!
Jeff's advice fixed my ruptured disc. I was healed in 3 months. And he is a gem of a human being. Thanks!
which video
Could you point me to where his advice is?
if i recall correctly, i thought he said ruptured disc needs surgery - its bulging discs that can be worked to recovery. unless im mis-remembering the exact wording he used
athlean x gives bad advice
I was so excited to find this podcast. I am a 64 year old "average" female wannabe athlete, having participated in every sport available since childhood. There was no youtube to even know there was such a thing as proper body mechanics, so I pretty much wrecked my entire body. It has taken me years with the help of a PT and trainer to get my body functioning properly. Jeff Cavaliere is without a doubt the most knowledgeable and interesting high-level PT on youtube (and I've seen every one of them), and I am able to take his information for high functioning athletes, and apply them for my own use. (As for Andrew Huberman, what an amazing scientist that is willing to share his knowledge with us and that we are lucky enough to have access to!!!!! ) What a wonderful world we live in now! Thanks again for all you do for us!!!
Jeff is a warrior and a guru - even though he seems to be hardest on himself (maybe that's why he's reached the levels that he has - personally and professionally). I've been following him on YT for years and he has helped me tremendously to address muscle development and muscle pain. He's a brilliant guy. Thanks for having him on.
Hes great
HI Andrew,
I have been enjoying your podcast for many months now (mostly when working out or getting that sun exposure by walking in the morning ;) thanks for the motivation)
That being sad, as a person that had a problematic relationship with food, I was hoping you could explore intuitive eating. I have tried following many diets, IF, protocols from your podcast and once I allowed myself to just eat whatever, whenever I finally feel like most of my food anxiety is gone.
I would love to hear what you have to say about it.
2 more ideas for podcast:
-Migraines
-Effect of social media and porn on relationships, self esteem, etc. I find it difficult to find quality information on those topics. Especially since both are either commonly used or hated I find a lot of bias in how people talk about them.
Thanks for all your work! Looking forward to listening to this podcast!
Pornography has been an issue on my daily life, so I am curious of how a neurobiologist’s take would be
@@rambutan_lychee9255 social media and porn addiction was discussed in one of his episodes about dopamine.
@@buhatmarccarlson4596 it was mentioned but there was not that much information; it might still be useful to check it out!
@@paulajones6804 I really like your comment and agree. Would love to hear him explore these topics. Thanks for posting, and keep up the good work with the exercise and sun exposure! I get motivated listening too. 👍
@@buhatmarccarlson4596 thanks for letting me know. I am aware that Huberman talked about it in other podcast, so I might revisit some episodes
As a woman and a mom I appreciate Jeff acknowledging the changed focus that motherhood brings, thanks for another great episode Andrew!
I think thats true for mothers and fathers. Since I got kids, the bulk of my workouts happen at home between 21-23 p.m. with bodyweight, kettlebells and sandbags.
as a woman. my eyes appreciate this podcast.
@@IamDakotaaaa hahahahaha
@@IamDakotaaaa As a former woman. I concur
This felt like one of those podcasts that make 3 hours feel like 1. I would love to see you two bounce around more topics again
I agree! This podcast has been one of my favorites. Would love to see more. Thanks to you both
We just need Jeff on JRE to complete the circle
Seeing Andrew Huberman and Jeff Cavaliere in one and the same podcast is such a BLESSING! 🙌
Can't wait for Coach Greg to see this.
These two men and the information they have freely shared with me and millions of others the world over have lead to the some of the greatest personal achievemts most of us will ever make.
I genuinley can not thank you two for what you been able to provide for me and levels of performance and quality of life I now have. With out your help I would probably be dead from addiction.
Was 178cm, 120lbs, 30 year old male opiate addict.
Now 181cm, 156lbs 34 year old 8-10% body fat, sober, 8a boulderer.
Thanks again lads.
I'm proud of you man
Nothing more satisfying then two, one of a kind experts coming together, and bringing their expertise and knowledge to the surface for all to benefit from 👊
Than* … I had to sacrifice my gains to correct you
It's so awesome to listen to Andrew and Jeff talk about really focusing, contracting or "squeezing" the particular muscle on each excersice. Or simply flexing/contracting it without load throughout the day. Because these are some of the tips a great man called Rich Piana, that has sadly passed away far too soon, had been preaching as well. It just makes me happy hearing these scientists confirm the "bro science" of Rich. Rest in peace big man
I've never done body-building. I watched some Rich Piana videos in years past. Aside from the Ben and Jerry's nonsense lol he seemed like was a real down to earth loving dude.
Your podcasts are the only reason I look forward to Mondays!!
I follow your channel since you started it and I very much appreciate your concept of giving the best quality lectures with experts in each area at 0 cost.
I am really grateful because I have learned a lot and you have awakened even more my interest in science from an aficionado's perspective.
Great to see Jeff getting recognized here. He truly deserves it.
Jeff has like 12 million subs lol
This podcast is greeeeeeat.
Dr Kelly Starrett would be a GREAT follow up to these last 2 movement/fitness podcasts
You guys are 2 staples in my life of growth. Thank you to both of you.
Dr. Andrew Huberman you’ve outdone yourself in this one. Your enthusiasm for one another is infectious - it’s inspiring to see two men talk about health in the specific way with this amount of detail. This is one of my favorites even though I have to say that I love each and everyone of your episodes and have watched them as if I were taking your courses with eagerness on a weekly basis. I appreciate you and all that you offer and expose us to hear. Your generosity, your description of ethics, your way of thinking in both expansive and compartmentalized approaches is offering great value to many here
I love that you had an east coast, fellow Italian on here! I’ve loved this gentleman’s channel for a while so it’s fantastic to see him speak with so much detail here with you. You pulled out the individual threads of important aspects in this episode so so eloquently. Thanks again
“They can’t catch us” - Laughed out loud. Always love your light-hearted wit injected into such intellectual discussion. Wonderful episode.
Ive been a trainer for about 15yrs and Jeff is just a Dr of Performance! Brilliant really. Excellent podcast.
This wonderful podcast has cured my back pain! I truly thought this continuous pain and stiffness was going to be with me forever. It was making me feel so down.
I followed the linked back pain video in the show notes and I am pain free! I can’t believe it. It’s been a few days now.
I would have given up Everything I own to feel how I do now.
Thank you both for all you do.
Am I dreaming?!?!??! Jeff cavaliere and Andrew huberman together! This is awesomee!
*Podcast* *topic* *idea* : mold exposure effects on brain health.
There was a study published in 2019 in the journal Brain, Behavior, and Immunity titled "Mold inhalation causes innate immune activation, neural, cognitive and emotional dysfunction"
The study found exposure to both toxic and nontoxic mold spores interfered with the production of neurons in mice.
I would be fascinated and appreciative of a deeper dive on this health topic; I don't feel it gets spoken about enough.
The diagnosis for those who suffer from mold exposure is CIRS (Chronic Inflammatory Response Syndrome). Approximately 25% of the population is unable to rid themselves of the biotoxins that accumulate in your body from mold exposure. Dr. Ritchie Shoemaker pioneered the definition and treatment of CIRS with many others following in his footsteps since. Definitely a worthwhile topic to explore given there is little awareness of this issue, and as a result, many people suffer needlessly for years without a proper diagnosis and treatment.
great suggestion
'Mold inhalation' is about as specific as 'vegetable ingestion'
Slept om my back with the sheets untucked and my mouth closed last night. Best night of sleep ever. Also saw the blue light last night and this morning. Been doing that for a while now. It's made my brain fog disappear and I've started having dreams that make sense. I thank you and all your guest for your knowledge. Eternally greatful!
One more thing- My sons are like night and day, but your information has made a large impact in my less athletic boy. He's beginning a journey and I am excited to see his results. Thanks, again.
Hi Andrew, I admire your humility when you talk to every guest. You always have the forever learner mentality and you show great respect for people's accomplishments - even though you are an acclaimed, highly educated professor yourself. Something to learn from!
Stoked on this. Jeff's videos kickstarted my fitness journey.
I've followed Cavalier for 7 years now. From college and into the military Jeff has helped me and I trust his advice.
Jeff's fitness videos have been a big game changer for me.
Particularly, the ab workouts.
I appreciate how polite you are, you can hear in your voice how controlled and kind you are. 😊
Oh my effin lord.... two of my favorite people on TH-cam in an interview. This is EPIC!
Can't believe this... My 2 favourite ppl in one video♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️
I KNOW RIGHT?!!?!? I’ve been following Jeff for 5 years now! And Andrew for 1.5 years. FINALLY!!!!!!!!!😍😍😍😍😍
I hope I die before Jeff does. I cannot visualize life without someone as great as Jeff. Thank you for existing.
This was PHENOMENAL. Been a Jeff fan for years, newer to Andrew but this is the best of both worlds.
Thank you! I am a follower, client, and believer of the AthleanX program. Amazing to see Jeff outside of his channel! Both of your channels have helped me control my body/mind better. So THANK YOU GENTLEMEN!
Learned so much from Jeff over the last 10 years. Helped me play semi pro soccer while being healthy and not needing to afford PT
Feelings of powerlessness become aggression. Such a simple sentence with so much meaning especially in this day and age
💯
Thank you Dr. Huberman, team, sponsors and supporters!
THANK YOU DR. JEFF CAVALIERE!
I'd love to see an episode about pelvic health, perhaps with Stanford professors David Wise and Rodney Anderson. Pelvic floor dysfunction is on the rise - Anna Lembke mentioned that at the beginning of her book.
Deborah Bowes has some excellent material on pelvic floor health
I am traveling an hour to see a specialized pelvic floor specialist after Botox injections for pelvic floor dysfunction. It is so much more than kegels.
Is Deborah Bowes specific for men or women?
@@StoryThyme100 It also may help to find a DO that treats pelvic floor dysfunction within their ONMM practice. If you're getting the botox injections, combining manual therapy to the pelvic floor with it would be more beneficial and likely help expedite your treatment progress.
I’ve got this, need to do 2 hours of pelvic relaxation a day. Pelvic floor dysfunction can be heavily related to posture issues as well I think
Dang he is truly a master level researcher. I'm just browsing the description box, and something tells me his college dissertation or thesis had a flawless appendix. Thank you for the time stamps, specifically.
Incredible video! Jeff was the first influencer I followed 10+ years ago and he's had a tremendous impact on my life and fitness, and he'll forever hold a special place for me. He's such a knowledgable and charasmatic guy and amazing to see you 2 legends come together and have such an informative, respectful, open minded conversation. Absolute gold mine. Thank you both and your respective teams for making this happen.
One of Jeff Cavalier's videos helped me cure planters' fasciitis I got from wearing ill-fitting sandals. I had the pain for more than a year and I tried his technique and cured me in 10 minutes for good. Another video cured my shoulder impingement that hurt me bad for over a year. I got that from over training. Huge Value of his videos. Great Guest. I get a lot of value from your podcasts, Andrew. Thank you!
Andrew is correct. All my back injuries, major sciatica pain issues were all healed by core strengthening. Just like Jeff said it was!
Two of my favorite TH-camrs! This made my morning!
this podcast is such a treasure for everybody who is searching for science-based approach to exercises. thank you very much!
Thank you for this interview Andrew and Jeff. You both are my heroes! You both talking to each other is like magic.
Suffering the last 2 years with a “frayed rotator cuff “, due to primary caregiver to my dad who is a paraplegic. Finally with physical therapy I was regaining range of motion. Then last November I suffered a proximal humerus fracture on the same arm
Which resulted in arm sling for 6 weeks. Intense pain
Very frustrated and depressed about my arm . Orthopedic surgeon scheduled me for a MUA In June ( manipulation under anesthesia). Dr was able to get my arm to 130 degree rotation
Lots of scar tissue. Starting over again with physical therapy and I’m very grateful to a wonderful surgeon, and physical therapist team . Hard work and perseverance has helped tremendously . Perfect timing for this podcast and very informative
Thank you
Wow, that’s great to hear about your journey.
If you liked this content you may like some of the information available on the ‘Renaissance Periodization’ YT channel. (:
About time to see Jeff doing podcasts ,omg ,this guy is an encyclopedia when it comes to fitness ,injuries and so on ,he does have a site ,you can contact him on it if you need fitness assistant
I’ve been watching Jeff for a decade now, I remember when he hit 100,000 followers, and this was a side of him not often seen. Love this in depth talk and will definitely check out this podcast too!
Professor Huberman, please do an episode on music and the brain! What effects it has physiologically, it’s ability to help patients suffering from degenerative diseases, etc.
Not a bad recommendation. Music has temporal effects on movements for Parkinsons patients profoundly! Good suggestion. I'd listen to that
As a professional athlete I tune into your channel to improve my overall knowledge and body function. But I'm especially excited in these kinds of videos dealing with exercise and diet. Thank you for your content Mr. Huberman.
This is the colab no one expected but everyone needed
Dude taught me so much just by watching his vids. Before my bench press would hurt until he did a vid to tell why that is and multiple other things. Dude is the truth and awesome.
Two of the most important people I've known. The information they share has helped (and helping) me to live with EDS (Ehlers-Danlos) and some crippling mental disorders. They don't know about all that, but I'm incredibly grateful.
Thank you, Dr. Huberman, for your ongoing lifechanging advice and amazing guests!! A true man of the people bringing science-based info that can easily be applied.
Have consistently applied several of your reccomendations (physiological sighs to name one of many) over the last few months and have had noticeable improvements in my life - fitness, anxiety, motivation, sleep, supplementation, you name it!
Name a more iconic duo! You two guys are my favourite on youtube
It’s like the Michael Jordan of fitness and Albert Einstein of acconable science into every day life having a conversation! Thanks so much to everyone involved for bringing this content to us!!!!!
As someone who's had joint problems since a child, i appreciate this episode in particular. Both of these gentlemen can see and give whole body solutions to singular problems. Each component combines into a symbiotic structure and these gentlemen give real world solutions.
This was great, and it was nice to have Jeff sitting still and just talking for a change ;)
I would honestly love it if you interviewed Jesse too - getting his "everyman" take on health and fitness would be amazing.
Thank you Dr. Huberman and Jeff for this excellent educational exchange! As a subscriber to both of your YT channels and as an MD PhD clinician caring for cancer patients, your content has helped me, my family, and my patients.
1:28:15 it has helped me. Thank you...🙏🏽. Year's ago I had bad back pain from an accident. Doing your back work out literally fixed my back. I was shocked it worked... Shocked and Shooked...! It was a Hail Mary try and it fringing worked. This is why I looooovvvveeeee Jeff. LOVE HIM...!!!
Jeff is amazing! I've watched his content for years and his workouts were a key to soccer performance in high school, a change in body comp for college cheer as a male base (something I'm not naturally built for) and for fitness and aesthetic later on. Great interview and tons of important information to incorporate moving forward. Another major key in my opinion is that anything is better than nothing. Obvious, but we all go into a weight room intimated either by others or the sheer mountain of work we have to do. Even if you're sore or exhausted just go and scan in, once you're there you'll do SOMETHING, or at least you maintain the consistency of going to the gym at all. Just something that works for me!
Fantastic that you got Jeff on !!!!!!!!!! THANK YOU
Every week you surprise us with a selection of fascinating topics related to health. Shows the problems and the solutions. Your contribution is
tremendous. Thanks.
Jeff is a great guy. I've had a back problem for years (disc) and he helped me fix it. Thank you Jeff. Very grateful.
Thank you Dr. Huberman for taking the time and the care of presenting complex scientific concepts in a clear and easily understandable way for the laymen. I especially appreciate your emphasis on how behavior, nutrition and supplements have direct effects on the human body. A ton of knowledge to be referenced, a many new lines of inquiry for me.
Hello! Not-so-angry PT here.
At 1:15:58 Jeff says the rotator cuff (RC) is the only muscle group that externally rotates the shoulder.
That's no true, the posterior part of the deltoid also externally rotates. It may seem nit picky but it's important to understand as it changes the way you train.
When doing external rotation in an a position, your deltoids are busy abducting, some of their contractile potential is taken up so the rotator cuff will be more active. A Cuban rotation is a good example of this. When your deltoid is not busy abducting (shoulder in neutral position or supported on knee) the posterior part of the deltoid will be able to produce more force than the RC.
It is important to train both for strong, healthy shoulders. When people don't understand this, it's easy to fall into only training one and miss out on a lot of the benefits.
A common mistake people make is thinking if you are pushing and pulling, you will have balanced shoulders. However, the pecs and the lats are the prime movers for both those movers and they both share internal rotation as an action.
That's why it is key to get plenty of external rotation in to balance the system. But, if you are only training RC and not posterior delt or vice versa, you are missing out.
As I get older, I find the Upper / Lower splits 4 days a week and will ride on one day for fun and cardio. Sometimes I will fit in a cycling session on an upper day. Anything more and I recovered poorly. Menopausal hormone replacement has been a huge help in trying to maintain and grow muscle. ALWAYS take 1 day off or sometimes 2.
I LOVE IT when my favorite youtubers get together for a podcast.
Dr. Huberman you are an amazing human being, so humble. I appreciate so much your podcast, thanks for bringing people as amazing as Jeff. You make me want my PhD everyday more!
What a combo! Thanks for making this happen.
Love that your so dedicated - and posted this new episode
Omg - I really needed this topic specifically and today …
THANK YOU DR. Andrew Huberman! Your library of online education is incredibly invaluable … wow!
💪❤️👏
Total respect for Jeff. Thanks for having him on the show!
Dude I love you thank you so much for what you do to the community after 50 years of martial arts over 40 years of fitness strength and nutrition training I still learn from you and your guests
Thank you so much for talking with Jeff Cavalier. I have learned so much from him. Can you please invite Maik Wiedenbach to your podcast too. Many thanks for your amazing podcast 🙌🙌
Lets see what else kills your gains!!
but to be honest thanks Andrew Huberman for these awesome podcasts!!!!
Bangali spotted
So thankful to hear Jeff in a setting like this. Excellent discussion.
King of mental health and King of physical health having a conversation. Haven’t been more excited to listen to a conversation between two men before this
Greatest crossover ever!!
Andrew!!! I love that you finally had Jeff Cavalier here, thank you!
It would really help a whole lot if you had someone help you edit some graphics of what you guys are talking about - like what Lex Fridman does in his podcasts.
Jeff should do podcasting more often. Really enjoy hearing more detailed/elaborated explanations. Had great success with Jeff’s advice over the past decade and can’t thank him enough.
Thank you for your commitment to the public and exceedingly rare appreciation of quality, cost, and benefit. We appreciate you.
Love cavaliere, have benefited much from his content. I can definitely say I have that shoulder impingement Jeff talked about. I have more internal rotation of my left humerus and it's from a long ago injury. I've been working on them to get them square, and it is helping. Jeff has definitely helped me with that understanding and so much more. I also have a background in exercise and training, but watching Jeff is taking me to the next level. That pursuit of external rotation, mind to muscle, and glute training has been a game changer. Thanks so much and God Bless!
Someone mentioned about migraines , please make a video on migraines and prevention tools. Thank you for your work so far Mr.Huberman
I'm a huge fan of both these specialists, it's great to listen to them together!
That’s something I’ve wanted to see for years. I’ve been following Jeff for years huge fan of him.
Andrew knows we dislike mondays so he intentionally decided to upload on mondays so we are distracted from our negative thoughts about an abitrary day and look forward to it instead to boost our mood up. Gread podcast, completely unexpected guest, love it
Holy shit! You got Jeff Cavaliere! Seriously one of the most respectable and knowledgeable fitness coaches around. Can't wait to dig into this one!!
Overwhelmingly awesome! Thank you! Jeff Cavaliere is my favorite physical therapist & my absolute go-to for exercise instructional guidelines.
We are so fortunate to have as many resources online and on TH-cam as we do today. So many great people and ideas.