Andrew Huberman “Triple Your Lifts With This Protocol” Anatoly Strength Secret
ฝัง
- เผยแพร่เมื่อ 8 ก.ค. 2023
- Dr Andrew Huberman & Dr Andy Galpin
In this Recap talks about how to train for strength also a brief comparison between the difference when training for hypertrophy x strength & endurance… watch till the end, a lot of tools & data to use that would help you in your daily life.
hope this video was helpful please make sure to leave a comment & subscribe for weekly videos.
Dr. Andy Galpin is an expert in human performance and an associate professor at California State University, Fullerton. He specializes in exercise physiology, focusing on muscle adaptation to exercise and optimizing training methods for athletes. Dr. Galpin is also a renowned strength and conditioning coach who works with professional athletes and teams. He shares his knowledge through public speaking, podcasts, and social media, bridging the gap between scientific research and practical application.
Dr. Andrew Huberman is a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. He discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
-
-
Source : • Dr. Andy Galpin: How t...
-
-
-
-
Supplements Andrew Huberman Recommends :
For Muscle Building & Performance :
- Creatine : ( Use Code FatLossVibe for 20%off)
legionathletics.com/products/...
- Multivitamin : ( Use Code FatLossVibe for 20%off)
legionathletics.com/products/...
- Protein : (Use Code FatLossVibe for 20%off)
legionathletics.com/products/...
- L-Argenine :
amzn.to/3KiKhcp
- L-Citrulline :
amzn.to/459ifYD
- Pre workout ( Use Code FatLossVibe for 20%off)
legionathletics.com/products/...
- Beet Root Powder :
amzn.to/3QfecpJ
- Rhodiola Rosea :
amzn.to/3Dzl9u3
- Omega 3 :
amzn.to/44R5xxE
- Glutamine :
amzn.to/453rslq
- Magnesium L-Threonate :
amzn.to/3OqSe1A
- Vitamine D
amzn.to/3OARnLS
- Calcium
amzn.to/3Qj2tGL
--------
For Sleep
- Apigenin : amzn.to/3O6IN5Y
For Testosterone Boost Naturally :
- Tongkat Ali : amzn.to/43xxtp
- Fadogia Agrestis : amzn.to/43yf0c5
For Mood enhancing/Antidepressant :
- Ashwagandha : amzn.to/3KxzVFR
For Fertility (having kids) and better libido
- Mac Root : amzn.to/46Yfk70
Tags :
#andrewhuberman #neuroscience #hubermanlab #muscle
-
-
Fair Use Disclaimer
Copyright disclaimer under section 107 of the Copyright Act 1976, allowance is made for "fair use" for purposes such as criticism, commenting, news reporting, teaching, scholarship and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use.
I learned all of this thru trial and error and thru various coaches over 15 years and here this guy goes giving it all away. Kids got it good these days
Most of the kids don't look at training videos.
They just go to the gym and do silly stuff.
And an experienced older guy like me tell them how to train with mind and body.
But most of them are just ignorant and don't want someone to tell them what to do.
In the end, they all train wrong and too heavy with no technique.
I tell them all the time to look at video's like Mike Mentzer, who shows them how to build muscle with short and hard training.
They just don't want to learn so I let them do their shit and I do mine.
@@Kwarkiemodo This has been my experience as well
Even if you are right, That's still a good thing.
If humanity grows in a certain aspect and moves forward and evolves, Then we did our part as elders
Jealous much?
All of you older guys out here, please don't stop giving out advices becaise some ignored your words. People like me, who would gladly listen to you guys with more experience still exists and they would love if someone tried to mentor them through thick and thin. Althou you should be more directive towards the right path and info rather than going through every info on your own because information these days is readlity available if one makes effort but it is the path and which one to takes that needs to be talked about...
Much love,
Summary of topics:
▪Exercise Selection - Choose exercises with full range of motion or close to it. - Balance between upper body press, upper body pull, lower body hinge, and lower body press exercises.
▪Intensity - For strength development, use low repetition ranges (2-4 reps). - Have high rest intervals (around 2-4 minutes) between sets.
▪Training Frequency - For hypertrophy (muscle growth), allow 72 hours of recovery between training sessions for the same muscle group. - For strength training, you can train the same muscles every day.
▪Repetition Ranges - Effective repetition range for hypertrophy and strength is anywhere between 5 to 30 reps per set. - For hypertrophy, take sets to muscular failure.
▪Breathing - Maintain intra-abdominal pressure while breathing during resistance training. - Exhale on the concentric (effort) portion of the movement.
▪Endurance Training - Choose exercises with minimal eccentric landing to reduce fatigue. - Start with mostly concentric-based activities (e.g., rowing, pushing a sled) to avoid excessive eccentric load. - Progress endurance volume slowly to adapt to eccentric stress.
▪Concurrent Training - Endurance training will not compromise strength or hypertrophy gains. - Strength training, when added to endurance work, may not compromise endurance gains.
▪Sodium Bicarbonate - Take sodium bicarbonate (baking soda) before workouts to delay fatigue and improve exercise performance. Start with a small amount (e.g., half a teaspoon) and gradually increase if needed.
▪Creatine Monohydrate - Consider using creatine monohydrate for its wide range of benefits, including muscle performance, neurological effects, and potential associations with mental health.
Thanks
how many sets tho. lets say 2 sets warm up and then 3-4 real workout per training to gain strength?
Endurance training takes a toll on strength and hypertrophy.
Gracias 🙏
Not all heroes wear capes! Gracias
Summary of topics with timestamps:
[00:46] Optimal exercise selection: full range of motion, no injury risk, balance between movement areas
[02:12] Intensity is key for strength: low reps, high rest intervals for maximum force production
[04:15] Soreness isn't reliable for muscle recovery; 48-72 hours between hypertrophy workouts
[06:00] Train muscles every day for strength, focusing on skill and motor pattern development
[06:31] Repetition ranges of 5-30 reps are equally effective for hypertrophy
[07:27] Hit muscular failure for hypertrophy, adjust rest and frequency accordingly
[07:52] Vary rep schemes to make weight training more enjoyable
[09:23] Exhale during effort, inhale during easier part of resistance training
[11:02] Choose endurance activities with minimal eccentric landing
[11:24] Start with concentric-based exercises like cycling or swimming for endurance
[12:34] Slowly increase volume during endurance training, progress gradually
[13:06] Zone 2 cardio won't diminish strength gains, may even help hypertrophy
[14:09] Strength training doesn't compromise endurance adaptations, but vice versa
[17:10] Beta alanine is an effective supplement, creatine monohydrate is the "Michael Jordan" of supplementation
Made with tldrclip.com/XgqtSjb8slk
The breathing note at 9:23 is off. The concentric lifting portion is harder (where people fail). He is saying to inhale as you lower the weight (easier) and exhale as your try to lift the weight back up (harder). Thank you for the effort on everything else!
@@RosaAndJordan Thank you! fixed 🙂
Thxxx!!!
Inhale during gravitational force exhale against gravitational force . So inhale while pulling and exhale while pushing
Listened to the vid some time ago and wanted to find that one short bit. You just saved me 15min! Thanks
Main Takeaways:
1. The speaker emphasizes the importance of exercise selection for strength training. Exercises should have a full range of motion, not induce injury, and balance different movement patterns (e.g., upper body press, upper body pull, lower body hinge, and lower body press).
2. Intensity is crucial for strength development. Higher threshold motor neurons need to be activated by challenging the muscles to produce more total force. Low repetition ranges (2 to 4 reps) with high rest intervals (2 to 4 minutes) are recommended.
3. Breathing strategies during resistance training can vary depending on the individual and the type of exercise. Maintaining intra-abdominal pressure (bracing) is essential. One common approach is to exhale on the concentric (lifting) phase and inhale on the eccentric (lowering) phase.
4. For endurance training, exercises that minimize eccentric landing are recommended to avoid excessive muscle damage. Activities like cycling, swimming, and rowing are examples of low eccentric load exercises.
5. Combining strength training with endurance training (concurrent training) does not compromise endurance gains but may slightly reduce strength and muscle growth improvements.
6. Sodium bicarbonate (baking soda) can be used as a supplement to delay fatigue during intense workouts. Starting with a lower dose (e.g., half a teaspoon) is recommended.
7. Creatine monohydrate is highly recommended as a versatile and effective supplement for various aspects of physical health and performance, including muscle development, neurological benefits, and potential mental health associations.
Thank you
A very concise list!!!
Missing the part about training for muscle growth
@@eden5260 it's litterally from the transcription.
What’s is the best creatine mono hydrate to buy ?
I'm a former professional and international rugby player/ coach. Studied it, the works. This is by far the most informed TH-cam video I have seen on this subject. Good questions and great answers. Well done.
Supplements: Bicarbonate of soda, beta alanine, vitamin B12, citraline malate, creatine monohydrate.
Why would you need bicarbonate of soda? Also other than creatine and b12, aren’t these just for preworkouts for the strength
Amazing clip. The ratio of quality information to clip length is perfection. Thank you!
Lmao. What
This is how I trained for many years, I have no shoulder cartridge left. Hypertrophy focused training only considers muscular failure and recovery, it doesn't consider joint stress and recovery requirements.
Thank you so much for explaining this in terms I can comprehend. I’ve been searching to understand these things and I’m 38 yrs in. This information is not common knowledge but should be
Mike Mentzer
What a straight to the point and information packed interview. Thank you both!
I found one warm up and one working set of around 18 to 20 reps to failure has worked real well for me and has kept me injury free I’m 55 still pumping and in shape great stuff guys
Doing a little bit of high intensity not to failure every day gave me more strength. Not even high intensity actually just heavy and steady, focusing on mental aspect, coordination and control, real light work actually, but everyday, and endurance separately
This is legit stuff I’ve already started incorporating other knowledge learnt from other clips on this channel This is Gold the stuff of legends
I like the part about breathing. Naturally I never wanted to take a breath for every rep. And I still hold my breath just comfortably for several reps.
This was an excellent conversation.
Amazing video! I appreciate these clear breakdowns!
Mike Mentzer was right all along…
Yes he was, I love high intensity training. I train twice a week and every week I'm stronger.
You train chest twice a week, Monday, Friday ?
@richardadorno9187 I do 4 day Split, I train Chest on day 1 which could be a Monday and I won't train again till Friday or sometimes on Thursday.
@richardadorno9187 I do one or two sets to failure. Sometimes I'll include a rest pause set with only 4 reps heavy. But I keep it at 2 sets.
@@richardadorno9187 th-cam.com/video/852rGXEa5wQ/w-d-xo.html
Ive been learning about fitness for years now. This was the most important video ive seen to date, the wealth of knowledge and honesty here is unmatched. Thank you, the both of you. Subscribed.
Most of what this guy said is wrong or likely suboptimal actually haha. Can tell he's inexperienced
@@WhopperCheeseDotayeah not saying he's wrong but I got a couple questions lol
This is just a clip from a podcast series. The series is amazing and I highly reccomend it, Hunerman Lab, Andrew Galpin series
EXCELLENT QUESTIONS, Good Sir.
EXCELLENT clarity on answers, Good Sir.
Thank yous.
Peace!
Andrew is 100% right! 👍 You should exhale when doing the greater effort, and inhale on the smaller effort.
I love this video! before kids, I went to the gym religiously, but i hated long workouts! mainly, i did ladder workouts fast. one week, i would run first, the next week i would run after the workouts. some 2nd runs in the evening. but i used plant based protein, bcaa amino acids(i've read since they don't work) in water during the workout, and kre-alkaline creatine before the workout. i could absolutely feel a difference in my workouts!!! shoot, I running 80 plus miles a month and leg pressing over 1000lbs, but i wasn't huge or insanely ripped!! i loved it, i just felt healthy!!! i need to get back to that, i needed this video, thank you!!!!
Love this
For strength he says you could train same muscle group every day. I've found with my training over 45 years exact opposite was the case. I was weakest at each muscle group twice a week in my teens, stronger when I went to once every 7 in my 20's, then stronger again once every 9 in my 30's, then stronger again at once every 10-12 in my 40's. Now in my late 50's I"m lifting the heaviest I've ever lifted in my life at each muscle group once every 14 days. Basically every 10 years each time I started getting burnt out injuries sick of training etc the only way for me to get stronger and feel young again was to add more rest days.
He’s referring to training solely for strength (which means eliminating the eccentric part of the rep)
So if doing a deadlift for example… you pick up the weight and literally drop it. Zero controlling the negatives
This is how Olympic lifters can train everyday and not add muscle size
Greasing the Groove works for me.
how do you cope with tendon problems at that age?
I am almost 40 and keep getting shoulder/upper bicep tendom problems, golfers elbow all that
@@btf1287 I do Shaolin Kung Fu and Qigong.
@@StimParavane I clearly meant @mattd3046 not that bs lmao
Love this information answered a lot of questions for me great video
vowwww..simple answers great questions too much clarity ..tx both
Push, Pull, Legs has worked wonders for me. Though my metabolism is rather absurd. My muscles recover within a day or two, however my nervous system takes about a day or two longer to recover.
i think mentzer was right
Is the recovery per muscle group OR general exercise e.g. if you do push today, pull tomorrow and legs the day after. Is this still optimal?
@@mortaldao8044 per muscle group, by the next push day about 48 hours later.
i switch from push pull legs to day 1 legs (gets the hormones going for the rest of the week ) then back day 2, core and shoulders / chest / arms (tri and bicep) and it adds mass when I break it out more
@@taefithendo My thoughts as well: Give each muscle group 48hrs pending soreness for a rest day.
AthleneX recommends a rest day in between each push/pull/leg.
The body is amazing, but I am thinking about how practical it is for the body to be recovering from one exercise while also trying to overcompensate (hypertrophy) from the previous.
I think we really need to hone in on our sleep, diet and macro's to ensure we're getting the full ROI from each workout session if it is back-to-back.
The research you typically see on recovery of muscles is done on beginners (less than 2 years of serious training).
A beginner isn’t strong enough to tax much of anything, their coordination and cns level is in optimized. This is why their muscles can recover in 2-3 days.
It’s been shown in advanced lifters, it can take well over a week for their muscles to recover.
FYI, tripling your lifts would mean a 200% increase, not 300%
100 x 200% is 200, 100 x 300% is 300. 100 x 3 is 300. Just saying
But a 300% increase is an addition not a multiplication
Excellet. I love the fact that they do not only address gym freaks. I loved the part where he said do the reps so that you don't get bored. I hate gyms but understand is good for me so I loved that part. I would not be consistent if I had to follow one of those 2 body parts per day!
Ye video dekh ke toh mera dil garden garden ho gaya, kya solid energy hai bhai, can't wait to be part of it 🥳🔥
At 14:48 there is a contradiction from prior conclusions that same day endurance work compromises strength & hypertrophy work.
Seems like a total contradiction to me.
My guy is whistling at every "S" sound 😂😂
😂😂😂
Brilliant. Thank you.
Excellent information!
I really look forward to be able to do an 1800 lbs deadlift. Thank you!
True, a bit click baity title lol
i dont think that's what he was referring to, i think he was just making a joke@@Senninha1960
Oh yeah. And I'm going to bench 750 because of this video.. I can't wait
Good Luck with your back
Very good info. I didn't know about Baking Soda use for pre-workout but I have been utilizing Creatine Monohydrate + D-Ribose as well as L-Arginine, Citrulline Malate and Beta Alanine. I was using those when I used to do more weight lifting and strength training but lately all I do is train on the heavy bag and I could tell the difference of intensity between taking them and not.
how tall are you? asking becuase you take L-arginine
@@AJ-qt6ec Curious, what does height has to do with taking L-Arginine?
@@Turco949also curious
Be careful with baking soda. Benefits are very limited and potential for serious GI distress is very high. Lots of research published on this. Don’t just believe what you hear on YT.
@@marcdaniels9079 For sure. My motto is listen but take it with a grain of salt while you do your own due diligence.
Super useful information!
Excellent video!
Mike Mentzer was exactly 💯 right!
Wow, I just learned so much about "Anatoly Strength Secret" (Vladimir Schmondenko) I'm having trouble processing it all. Oh wait, now I can. I'm processing clickbait. Thanks Brain Mindset.
Yup total clickbait. Did they even talk about isometrics? Guaranteed Anatoly does them. Tendon strength
Wow this information is awesome
In my opinion, building muscle if only look at weight lifting is the volume of workout not so much about how heavy to lift. Target 10% increase everyweek, this method has helped me a lot.😊
every body recovers different depends on age and what training you are doing
If I triple my lifts I’m gonna be a gold medalists, let’s go!
Haha
Why does a Stanford professor get away with these headlines on TH-cam, but not in academia?
tyvm - great content
Thanks Top information.
mike mentzer timeless knowledge'
This gentleman is well equipped regurgitating Mark Rippetoe’s Starting Strength Methodologies. Well explained.
most these guys have NOTHING new,
this has nothing to do with Mark`s training practices lmao what are you talking about dude.
Video dekh ke toh josh bhar aaya, motivation level up ho gaya, abhii register karna hai zaroori! 🎉💪
Awesome information
Makes sense training everyday for strength. In HS I really adhered to squats, since I never had a big upper frame/strength. I squatted everyday in weight training class. I was able to squat 425 lbs max @ 115 lb body weight. I never got close to twice my weight on my other maxes, except a 250 deadlift.
Hey can you please tell how did you trained, like how many sets everyday for how many days, rep ranges etc,
@janakibarik6800
Well back in HS it was just a normal 6-10 reps per set, 3-5 sets per day, and 2-3 workouts each week, resting as needed per week, for each major compound lift. Then 15-20 reps for smaller concentrated muscle groups. You do this for 3-4 months with progressive overload, then push for your one rep max lift for each lift after the 3-4 months.
Thumbs Up! I am a user of both sodium bicarbonate and creatine and find they are efficacious. 😁😁
Soda iz agentibus ipsum
Finally! Someone who uses efficacious:)
how much baking soda do you take? they say half a tablespoon here but everything else ive seen says to take .2g per kilo of body weight. thats like 19 grams, waaay more than they suggest here.
@@HavokBWRbro, take the halfs spoon damn, 19g will kill u, watch out for the trust me bro around this community 😂
Brilliant podcast
It looks like an unedited reversed version ( without back ground added ..? ) of their conversations series that was uploaded on Huberman's lab channel ?
Where did you get this footage ?
If, for strenght, we can train everysingle day, how about the ligaments nor tendons? They recover longer than the muscles... And using very big weight, you kinda put a lot of pressure on the ligaments and tendons.
Volume is the key. With increased frequency and high intensity, volume has to be very low. I think when I was doing this for squats I worked up to a quick heavy single daily. After 2 months my squat max went up 75lbs. I was doing very quick, speed squats with 475lbs. I was around 176-180lbs depending on the day. Just pick one exercise to do this with, and you need to have really good form in it. I would not use deadlifts, I tried this and got my butt kicked even with 70% of 1RM.
Training with full range of motion strengthens the tendons. Also the faster you lift the more it trains the tendons while slow eccentrics trains more the muscle. Training reverse motions strengthens the tendons such as nordic curls if you squat alot
No one (typically)has enough proper rest to strength train everyday the same body part.
I did it a bit a few months back…
3xs a week good enough for me. 😊
@@pathtooptimalhealth you are right about that, it eventually catches up to you.
isn’t the stomach full of acid. how does drinking baking soda make your body alkaline if once it gets into your stomach it quickly neutralizes?
Why stop the video at, what I thought to be, the most important part? In any case, thank you, all round a great video.
Awesome video..
I cycle everyday. 30-40 mile a nite.
Weather stationary bike or road course.
Absolutely no muscle soreness at all.
Within a yr I’ve lost 70 lbs with out touching a single piece of weight lifting equipment.
#MasterBuilder#Numerology#✊🏻🤔👍🏻
Triple your lifts!?!? Don’t click… that’s physically impossible… don’t click… don’t click….
*CLICK*
Maybe for someone who totally comes from a couch
Can't wait for my 330 Kg snatch!
incredible info!!! ty
Wow…. Thank you.
Anatoly is awesome. Amazes me how he can lift as heavy as big power lifters.
Start very early in life to prepare the nervous system. Practice of practicing. Hard work. Technique. Adaptation over time. Nutrition. Low stress life. Sleep. Application of correct training methods. Finally genetic helpful.
@@DrAJ_LatinAmerica Too bad I'm older now, higher stress, and skinny genes that can't gain hardly a pound of weight. Have been lifting for years and am cut, but can't pack any weight on. Increasing calories never worked for me either. They say I'm an enigma!
@@farmerj490 Same, sounds like the classic ectomorph, aka "hard gainer."
@@farmerj490 Weight and protein intake? Protein sources?
@@yeetdeets Lots of meat. protein shake in morning.
Gladci found this iam 56 wanting to go back to the gym for exercise but need to advoid neck area as have had part of the musle on left removed from cancer
Good luck ! For the neck area avoid doing deadlifts, shrugs, and lateral raises ( you could perform them with light weight )
Excellent video
Give exact link of the podcast
I would also like it
The one in the description is the wrong one
Where is the bit about +300% strength. Clickbait?
All videos on TH-cam are clickbait. That is what a social media site like TH-cam is. All clickbait, you just need to find out which one you want to click on.
Remember if you're watching anything on the screen it is fake until you do it and get results no matter what it is. 😂😂😂😂
High quality here!!!!
Thanks
"Professional athletes train everyday" i agree but he didn't say if they use drugs or not.since with drugs you recover a way faster and are able to train on daily basis and 95% of pro athletes are using drugs if they are really pro
I’d say 95% are using recreational drugs but I don’t think the PED usage is that high. I do agree though that there are way too many athletes that do PEDs and using the phrase “athletes train everyday” in your argument, isn’t a very credible source.
The other thing is genetics. They also play a huge role in recovery as not everyone is built like the best athletes in the world. I believe steroids are used a lot but not up to the number that you describe. Genetics make everything extremely unfair, especially with steroids since they only give you the “good” benefits if your genetics are already optimal.
That being said, using athletes to describe proper training is not very credible and doesn’t give the general audience any of the “reality” that they will be facing when they try to do the same thing. I got a spinal chord injury from having that mindset and now I’m learning that there are certain limitations that I have, that are unique to me and have to be addressed and requires a much different training design then other people and/or professional athletes
Triple Your Lifts With This Protocol? I am no hater or anything, it's an informative video for someone who is new to lifting weights, but there's much more to it to TRIPLE your lifts than this... Obviously it depends who is the lifter, a beginner or someone who has been training for some time. Click bait nowadays is getting out of hand.
brilliant
Great content man, your nothing but the truth. Next big science based fitness channel you will be. Bet you money 💪
18 minutes, wheres the protocol?
Interesting bit on baking soda. I’ve been wondering about the effect the high ph in government tap water has on our bodies. Can’t feed tap water to plants, the high Ph keeps the plant from being able to absorb nutrients, doesn’t matter how many nutrients are available. The chlorine kills the bacteria in the dirt which renders the soil toxic and inert.
Rainwater is generally neutral, i have to make sure all plants get watered with a Ph less than 6.5-7 or, the die slowly despite having all available and needed nutrition. Our bodies may work similar by the sounds of it.
The issue of breathing is one of my priorities para fazer Abs and because my alba line does not remain inward, as when you see the separation in the ABS. I can only hold it in when I raise my head about 5 degrees above the ground.
Mark Ripatoe’s “Starting Strength” does this. No wonder it’s the best results I’ve had.
Starting strength is good for strength, but it’s not the best for bodybuilding.
You will build muscle on it, but it’s very disproportionate and many areas will be lacking. I would know because it added 2 inches to each of my legs but everything else barely grew even though I got strong.
Starting strength is also terrible because it forces you to use squat bench deadlifts. You don’t need go do these exercises.
One thing i use in gym is what i call pyramid training. Start 40reps down to 5 and then back up again, as decrease reps i go higher weight. When at lowest i maximize the weight to the point of failure. I've been training for 15years now and by far this has helped me the most with muscle building, its taxing on the body but nice.
It's ok to alternate time of day. Morning one day then, the evening after the 48 hour window
So what would be a good routine for strength training? Is it like 3 sets per body part every day? If so, and if we are doing chest for example, do we do like incline press one day and flat press another? This can get confusing.
Knew it was creatine. It's good stuff.
Weird, didn't hear anything in the convo to take my bench to 795, lol! Such clickbait buillshit.
Pyramid lifting, helped me out with some strength, but I’ve never been strong. I just have tremendous endurance. My biggest drawback when I use to train was Recovery. My body was always running. 5 to 6 hr sleep per night. I couldn’t get 8 to 10 hr.
At the end they were talking about baking soda. One thing they didn't mention is your choice of baking soda, baking soda is contaminated with anti caking agent, aluminium. Find a pure one, Arm & Hammer, or Mckenzis Sodium Bicarbonate.
Wtf. Says in one sentence zone 2 cardio will not affect hypertrophy in any way then says in the study endurance work affected hypertrophy and strength gains🤔
Endurance work would be considered more intense than zone 2 cardio. Ex., running and jogging. Zone 2 cardio is more a brisk walk. A general rule of thumb is when doing you're cardio, if you can't do it only breathing through your nose you've gone beyond zone 2.
@@ghostyff9183 zone 2 is the “aerobic zone”. I always considered aerobic training as endurance training. Anything faster than zone 2 starts to hit anaerobic zone which I wouldn’t consider endurance as much at that point.
@@wlbernie word
Exactly. They didn't make any distinction here between zone 2 and higher level endurance training. I'm still unclear. It actually seems like the video was edited at the point after mentioning the study and a bit was cut out.
If you are going to drink baking soda I hope your gym has toilets close.
Ive done it for heartburn when i didnt have any tums, it was gross but no side effects. Im more concerned about the dose though. Everything else ive seen says to take 19 grams! so i cant see half a tablespoon doing much.
Starting any weightlifting training, and committing to training consistently 2-3 or more times a week, it is quite common for a novice to see a doubling to tripling of the weights they use in several years.
For hypertrophy does this split work
Monday: Upper body push
Tuesday: Lower push/pull
Wednesday: Upper body pull
Thursday: off
Friday: off
Saturday: Upper body push
Sunday: Lower push/pull
Monday: Upper body pull
Tuesday: off
Wednesday: off
Thursday: Upper body push
Friday: Lower body push/pull
Saturday: Upper body pull
Sunday: off
And so on. For hypertrophy we can do anywhere from 5 to 30 reps while focusing on intensity? And if you want to combine with anaerobic training you can push or pull a sled, row or walk uphill every day?
"triple your lifts" "+300%"
Bruh, you need basic math 5x5's at least 3 times a week.
Tell a powerlifter they don't need a tremendous amount of rest after squats or deadlifts and they're going to laugh in your face. Some strength athletes don't recover from deadlifts for 14 days. I'm not the strongest person in the world and I still can't train deadlifts more than once per week. And squat EVERY DAY at the intensity it takes to build strength?! This is laughable.
All due respect, but this is not good information. National level powerlifter here, totaled 'elite', won state and national titles over 15 years. You sound like one of those "my CNS is fried bro" type of guys. 14 days is absolutely ridiculous. What is so special about the deadlift that you cannot train it more than once every week? If you can't deadlift more than once a week, you need to improve your work capacity because you are just not a well-conditioned athlete and your programming is likely trash. Look at the top IPF lifters, they are all squatting 2-3x per week and deadlifting 2x per week. I trained squat 3-4x per week and deadlifted 2x, benched 4x and totaled Elite. Olympic lifters squat 4-5x per week. I have no idea where you got your information, you sound like those old geared powerlifters from the late 90s and early 2000s. Look at the science and what the top guys are doing, high frequency is what are going to find.
You not understanding what the dude said. Every rep doesn’t have to be MAXED out. I am sure you do not try PR every workout.
@@oa2621 you're not understanding what IIII said. I didn't say every rep is maxed out. I said Olympic lifts are submaximal. That's two different things. Olympic lifting isn't strength training. That's why it can be done so often (even though the 5-6 times per week the previous person claimed STILL isn't everyday like this guy says). Ask a strongman or powerlifter (athletes who actually strength train( whether they squat everyday.
@cdubb6983 Powerlifter here. I squat, bench, and deadlift 2x/week, for each. Still progressing. Rest is crucial and fatigue is real, but you're likely holding yourself back if you only squat and deadlift once a week.
@@TheMulalley Im a woman who weighs under 84 kilos who deadlifts 470 pounds. I'm not recovering from a 470 lb deadlift in less than a week to be able to do it again. 470 would be glued to the floor on the second session. Just like a if a man who deadlifts 800 pounds wouldn't be able to do so twice a week. Technique and accessory deadlift for the second session? Sure. But heavy deadlifting twice a week? No way. Nervous system won't recover enough. Once you progress to the point where the relative intensity of those lifts are high enough, you're not performing deadlifts everyday. Bench and squat are absolutely doable 2/week at that intensity (squat still depends on your leverages as lifters with long limbs will need a lot more recovery do to having done more work) But deadlift? Absolutely not.
Where is the full show found? Guest name please?
Pavel Tsasouline from simple and sinister, talked about greasing the groove for like a decade now.
Who is Anatoly?
cleaner
Look up anatoly the cleaner😂
Click Bait.
Thanks for saving me 20 min
How to delay lactic acid during training specially in Rope climbing up down endurance.
Which supplements as well as training plz guide
Zone 2 training is in fact highly recommended for ALL athletes including strength athletes BECAUSE such training proliferates new mitochondria which are our energy producing engines. More mitochondria = more energy and it also optimizes metabolism (a foundation of health) as does muscle gain from strength training. The two are a winning duo important for strength athletes as much as strength training is for endurance athletes. One cannot be a complete athlete unless both systems of training are applied, along with optimal nutrition and rest of course. Former professional cyclist here who went against my own coach’s advice not to strength train for years before it became “fashionable” nowadays.
This guy never gives up..Proper bore now
who is a bore and why
@@ash9x9 Huberman... Just loves it
@@sacredneutral7304 loves what? Sorry didnt get it..
As someone who has had really good results going very high volume (90 to 150 reps per exercise in a session), 5-30 seems like a very dubious claim.
The study that they did basically shows that anywhere from 5-30 reps per set had the best outcome for short & long term, you can go higher for sure but keep in mind that the recovery may take you more than just 2-3 days due to muscle fatigue & in some rare cases you could experience nausea & vomiting or loss of consciousness during the workout, and that’s due to high accumulation of acid lactate.
@@brain.mindset Yeah, I recently went down to a session per week so you got a point there. No issues with nausea or light headedness for me and lactic acid exposure is suspected to be anabolic. CO² exposure is also angiogenic, meaning better blood supply (promotes recovery/anabolism) and vascularity (aesthetic). Lactic acid metabolism prolongs CO² exposure as it's basically a metabolic buffer.
Can you quantify your “good results”. The sort of issues with your comment is its 1) anecdotal whereas data is based on averages 2) may be based on your perception, which *may* not be realistic 3) may be contributive to other variables unknown 4) the good Dr is referring specifically to sarcoplasmic hypertrophy and you didn’t define what you specifically mean by “good results” (there are other benefits outside of sarcoplasmic hypertrophy to more endurance based resistance training). 5) 5-30 reps was the recommended range per set, not per exercise.
Buddy 90 reps is insane
@@319jmp 185cm 95kg with abs casting shadows in good lighting. Flexed left arm is 39cm circumference with tape pulled hard, elbow 90 degrees and no pump. I'm a rightie. Low enough arm fat to clearly see indent between bicep and tricep on the inside.
Objective enough?
I tried the baking soda in seltzer water for a sealift event. It could’ve been placebo but I felt like it made a difference. I doubt the other teammates tried it, but we all succeeded.
Ye ambassadors jo passion dikha rahe hain, mujhe bhi kuch bada karne ki inspiration mili hai, chalo sab milke participate karte hain 🌟🙌
lol strength training a muscle every day sure
Absolute bs
Are either of you a high-level strength athlete? Obviously not. Yes, we train 5-6x per week. Take five seconds to look up what the top level olympic weightlifters are doing and you may learn something.
@@sandrost4243 yes I am. And yes I train 5-6 times a week. BUT THERES NO WAY IM SQUATTING (AT A STRENGTH REP/INTENSITY RANGE EVERY DAY). It's simply not possible from a recovery standpoint when you're moving heavy weight. You're comparing a technical sport with submaximal lifts (weightlifting) to a strength sport with maximal lifts (powerlifting). You can do Olympic lifts everyday because it's mostly skill and not at the intensity of a powerlift. Because they are submaximal lifts. (Take it up with physics. I don't make the rules). Just deadlifted yesterday and at that intensity there's no way I can deadlift today or even squat or row today for that matter because there's no way you're recovered the next day after doing a top set of 5 at 90% or higher and then back down sets. You're comparing apples and oranges. We're talking about true strength training here.
@@cdubb6983 I respectfully disagree, I was an elite powerlifter for 15 years, I trained 5x per week, 3-4x squat, 2x deadlift, 4x bench, plus supplement lifts that very closely resembled the competition lifts. I agree with your point about the olympic competition lifts, but Olympic lifters also squat nearly every workout. That's what I switched to, I never squat less than 4x per week. And it's pretty heavy, 80-90% range. Look at how Boris Sheiko trained his top powerlifters, they trained 6x per week, i.e., Andrey Belyaev, same with Sivokon. They were deadlifting 2-3x per week. I would agree, if I deadlift, I'm not deadlifting the next day, but I could easily do straight-leg deadlifts or snatch deadlifts, etc. However with squat, there is absolutely no doubt you can squat the next day, and the next day and the one after that. Thousands of athletes do this every week. It's possible your work capacity is low, or you just never pushed your volume. However, I'm not dogging you, if you are getting stronger doing what you are doing, then that's awesome, keep it going. I'm also not saying everyone should train this way, only that tons of people do and it is very possible to train this much and recover if your training loads are planned out intelligently.
@@sandrost4243 powerlifting is different. sure squat every day is a thing among some circles but it's mostly just fluff. no one at the top does it
Hey let this guy talk for 20 min and hear nothing of importance and 90% of people are like ”mezzzzmerizing”. Dr BS.