How to Build Your Weekly Workout Program | Jeff Cavaliere & Dr. Andrew Huberman
ฝัง
- เผยแพร่เมื่อ 27 ก.ค. 2022
- Jeff Cavaliere, MSPT, CSCS, and Dr. Andrew Huberman discuss how to build your weekly workout program.
Jeff Cavaliere is a world-class physical therapist, Certified Strength & Conditioning Specialist and founder of @athleanx. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab Podcast.
Full episode: • Jeff Cavaliere: Optimi...
Show notes: hubermanlab.com/jeff-cavalier...
#HubermanLab #AthleanX #Workout
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The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. - วิทยาศาสตร์และเทคโนโลยี
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This clip is from the Huberman Lab episode "Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools." The full episode can be found on TH-cam here: th-cam.com/video/UNCwdFxPtE8/w-d-xo.html
that can't be jeff. that guy has a shirt on
😂
Rofl
🤣
AX Shirt though. Never miss an opportunity for marketing 😀
You know under that shirt hes covered in marker pen lines
the two guys who always tell me I do everything wrong. this is gonna be great.
Commenting is killing your gains!
Huberman is fantastic. Would recommend his podcast Huberman Lab. Massive amount of info and learning. Definitely trust what this guys teaches.
Maybe not everything, you've reviewed what you're commented about your views now
So happy to know that the two of you know each other…. Both of you are such awesome educators!
😊😊
Agree entirely. My two favourite educators in the same room. It doesn't get any better.
Great question , great answer! Thank you for the knowledge you are sharing together. I am a big fan of both of you. Love from Italy
🎯 Key Takeaways for quick navigation:
00:04 🏋️♂️ *Weekly Workout Program Structure*
- Suggested split: 60/40 ratio, leaning towards weight training (strength) and conditioning.
- A basic weekly program: 3 days strength training (Monday, Wednesday, Friday) and 2 days conditioning (Tuesday, Thursday).
- Flexibility based on individual training and aesthetic goals.
01:59 🕒 *Workout Duration and Efficiency*
- Recommended workout duration: Around an hour or less.
- Optimal balance: 10 minutes warmup, 50 minutes intense resistance training, 30-45 minutes cardio.
- Focus on intensity over prolonged workout durations for better results and recovery.
03:24 💪 *Impact of Workout Length and Age*
- Importance of warmup: Integral for older individuals to prevent problems during workouts.
- Length vs. intensity: Longer workouts can pose more issues than intense, shorter sessions, especially with age.
- Adjustments based on age to maintain effectiveness within an hour-long workout routine.
Made with HARPA AI
“You can train long and you can train hard, but you can’t do both.” 👌🏻
Call the Olympics tell them they're doing it wrong
David Goggins
@@silky2282 wrong, Mike Mentzer
mike mentzer didn't train long... he did train intense though
I can do both
I did 6 weeks in the gym, then switch to Jeff's Pull-Ups and Planks. That with a fast paced walk mixed with short sprints was all I needed to be slim and ripped.
I'm 59.
right on brother!
Workouts need to be fun. I was most successful when working out with friends. Lunch-time spin & P98 classes, after work - group runs & bike rides, Saturday runs (5 miles at speed) at my sisters then breakfast. I changed jobs, my ability to go to my lunch classes stopped. My workout buddy moved (big loss). My stress went up - and it became very difficult for me. At age 67 and retired - still showing up. Just keep moving. "You've got to want to do the distance." (50 mile run mantra)
I 100% agree with this. I found some stuff I actually LOVE to do and I can't WAIT until my next sesh so I can sweat it out. One thing I picked up a few months ago was rucking with a weighted vest. I just love it. I love how I feel during and after, I love the burn, the sweat, the accomplishments and my body has really gotten into shape and slimmed down with it. HIIT and EMOM are cool, cardio, resistance bands, etc. Besides being fun, seeing like VISUALLY SEEING it changing your body is influential too!
No they don't
(Minimum) Recommend training schedule to increase muscle mass and fitness overall:
5x a week training comprised of:
60% strength: (M-W-F)
40% conditioning: (Tu-Th)
What does conditioning mean? Cardio?
@@raymondqiu8202 yes I believe so.
this really stops making sense when the 40%+60% only account for 5 of the 7 days 😅
Melanie can you please give us sample work out for
STRENGTH M-W-F
CONDITIONING TU-TH
Thank you.
@@kaldonegros6796 strength work: resistance training. Conditioning: aerobic training. The rest is up to the video makers.
Two brilliant guys.
Jeff is the man!
Beautifully posed question.
Jeff is great! I follow his channel and incorporate his philosophy and exercises into my training.
I'm in my early 50s already and these days I train much differently. Essentially I do circuit style training with bodyweight and weights. My program consists of doing a full body circuit in each workout by selecting one exercise for Chest, for Back, and Legs. Like Push-Ups, Pull-Ups, and Air Squats. I do these exercises without taking a rest, one right after the other as a Superset and repeat 3-5 times. If I need to take a short rest between them I will. I also hit my Calves and Abs after each circuit. When I do the weighted version I would do: DB Bench on an incline, Pull-Ups or DB/BB Rows, Goblet Squats/ Bulgarian Splits with DBs/ Walking lunges with DBs. I do these workouts about 3x a week. I mainly do it for functional training and it also helps me stay in condition for Mountain Biking which I enjoy more than the Gym!...LOL.
I been following this for awhile and am finding that I'm growing bored of it. I could do something like a Bro split - 2 on, one off. But that would kill the Cardio component of the circuit training. Perhaps you have some suggestions?
Thanks
1st time I see Jeff outside of his channel. Nice.
This video by Huberman Lab Clips is a great resource for anyone looking to optimize their workout routine. The key takeaway for me is the 60/40 split between weight training and cardio. This approach emphasizes strength training while still incorporating conditioning to improve overall health and athleticism.
I also found the advice on workout duration valuable. The idea that shorter, more intense workouts can be just as effective as longer ones is very appealing, especially for people with busy schedules. I will definitely try out these tips in my own training program! 💪👍
I agree,the length of my workouts can positively or negatively affect my health.Intensity doesn’t bother me but longer workouts mess me up
2 LIVING LEGENDS
TH-cam recommendation system, top notch
How do you factor rest time into what they're talking about? Like, am I doing a tricep extention for an hour straight or like my heart rate's remaining over a certain amount over the course of various exercises for an hour?
fantastic!
I've tried 3 hour workout, 2 hour, 1 hour, 1/2 hour, 15 minutes. they all have their place...it's variable for me. Somedays I wanna go all day and have to force myself out of the gym. Other days I can barely handle 30 minutes. at 55 I can only do every other day consistantly tho...to much trauma to my body if I try every day.
Jeff please buy this microphone and I will watch your amazing youtube content without bleeding my ears. your voice actually sounds good and isn't annoying when the proper microphone is used.
This is what I call.. Mind-Body connection.
Fantastic stuff
Commenting for the algorithm!
solid clip
One set to absolute failure is enough to trigger muscle growth. Anything more than that is diminished returns, at best. Then, you have to rest that muscle to allow the body to do its recovery and growth. Also, no mention of diet and sleep which are incredibly relevant to achieving fitness goals. Also are you working that entire hour in the gym? Rest between sets, moving to the next piece of equipment. Workout time is really however long you are actually engaged in the movements. See Dr. John Little and Dr. Doug McGuff HIT stuff.
What are the best warm ups?
What are your thoughts on Dr. Jim Stoppani?
How long should a full body workout last? Doing just 3-4 set of 3 workouts per muscle group. I always either run out of time or energy
If you "train like an athlete" first you have to define what kind of athlete -- and you have to realize that an athlete is paid and supported to train in a level that you can't do. So for me this is more nuanced and it isn't the same year round. I am a cyclist - there is a season and a "pause" there is a build etc. I am doing a ride 5 or 6 days a week and those will vary and on top of that is weight and yoga.
If you're going hard, would you recommend supersetting? Or is this a risk for fatigue/injury?
Thanks!
Great question.
"You can either train long or you can train hard" You, clearly, haven't met my swim coach
That moment when you see two people you listen to on TH-cam in a video together
I do everything every time I work out. I'll do full body kettlebell, followed by cardio with the total workout taking about 90-minutes (that includes rest/catch my breath time), 5-days/week. It seems that what I do is odd, as most folks seem to target...I don't know, I'm an everything every time guy...guess I'm just a little cooler than everyone else...it's no big deal. It's kind of a big deal. It's a really big deal.
I love kettlebell training too and I do it everyday 😊
Nice. Proper funny!
i m 42 and i also love training all body parts everyday.. i just dont like any other split..
Wisdom
Does anyone recommend any specific coaches, programs, or plans for building muscle? Hypertrophy workouts I believe
I know a coach who is great, can refer you to him if you'd like
He doesn't mention strength training, like doing ab workouts or exercise routines with no equipment
Okay so, 80/20 split (weights/cardio), intensity over length of workout as you age, and one hour should be about enough time to get the workout done.
But what is a good, no frills, workout? Specifics would be much appreciated 🙏🏻
look up "body by science". I have been following the general protocol for 8 years. In that time, i have gotten stronger (i am 53, and was in reasonable shape when I started), and never once hurt myself in the gym. The purpose of exercise is to make you stronger. Stronger is fitter. It should be brief and intense, and should be done as safely as possible so as to avoid injury that would keep you from continuing to exercise. I wish i had known sooner. I would have saved a lot of time and injury.
He said 60/40 split.... But you can do whatever you wish to do, of course
it is!!!
What’s conditioning training? Cardio?
Yes, that would be the cardio/aerobic training.
❤
Awesome, I was wondering about this and going to give it a try. Does anyone know about HMB and if it really works/helps with muscle mass?
In my experience it helps, but not directly - it helps me recover faster and as such I can train specific muscles more often!
@simonvegas793 thank you, I appreciate your opinion and feedback. Have a beautiful weekend!
I've literally never seen jeff with tshirt on
great
I've been running and cycling on-an-off for over 30 years, but weight training is new to me. What do you mean by "warm up" as it pertains to weight training?
it can mean a lot, but probably it means everything that gets you and your body ready to do the intended exercises with best effect and outcome.
what I have seen once (and still remember) was a big guy coming into the studio, putting on very low weights for the exercise, and doing it with full intention, but playfully - letting his muscles fully play through, maybe loading the play-program into the muscle-memory (i am just using words to describe); after that, he did put on the real weights, of course
there are some aspects:
- get your body ready (temperature; flexibility) - helps to avoid injuries
- get your muscle tension up (there is something like a muscle tension baseline; when you are relaxed, it is low, you are weaker-than-usual) (so get that up for the exercises)
- get connected to your body, of course
- ...
Warm up to me is doing a light first set of ~60% max for about 8-12 reps and stretching in between sets. Warm up is about 2 minutes. As stated above this will help with a few things.
Biggest is getting your mind right, muscle memory, blood flowing, practice full body movement of the exercise.
Theres so much to weightlifting that will overtime make you realize its a balance of working hard and working smart. Cheers
The best people ever in the business
Interview vince demonte next
Dr. Kratos overhear claiming he's training "mainly for health".
its easy for office workers but what if you have a active job, Me myself i have an active work but still need workouts i find energy levels hard to come by.
That's tough. Work out in the morning when fresh?
Yeah, listen to this guy. Cause when I raised an issue with his program and asked to exit I was smart enough to screenshot the terms and conditions, to only see they changed the query I raised over night and told me I couldn't get my money back. That by no means, makes his knowledge redundant. To anyone wondering, yeah I got my money back, when I highlighted their dishonesty.
why is Jeff not without his T-shirt
🌺🌺
cool!
what? why?
I warm up on a sled is this ok I'm skinny guy 72kg 6ft 39 years old
What is "conditioning" exactely ?
cardio workout. Running, cycling, etc. If your focus is losing weight, do more cardio work out. It burns more calories than strength training (lifting). I burn around 650 - 700 calories per 1 hour of cardio.
Running for 30 years mainly for health, but also ive been running from the cops😂
😂
It’s as easy as doing some pull-ups push-ups and squats a few days a week and cardio every day fasted
Take my lunch break, take too long
Too long on the lunch break
And they sent me home
On the Adam Friedland Show
Also I'm gay
i think a hour long workout is just fine .
Depending your needs
jeff's clothing is perpetually from 2017 lol
Excuse me, what does conditioning mean, thanks.
Means cardiovascular
also, before asking a question, read some of the comments... someone else may have asked the same as you, plus answer
5 дней в неделю, по часу. Я хожу 3 раза в неделю по 3 часа, гейнинг есть и хороший
I keep telling her I can go long, or I can go hard, but I can’t go both
I've been going to the gym 3 days per week for about 4 months now. Each time I spend about 40 minutes lifting, 20 minutes on core/stretching, and 30 minutes on the treadmill. Are you suggesting NOT doing the cardio on the same days as lifting?
Just do some of the cardio-stuff for warm-up, put it first? (and often, the pulse is highest after anaerobic work, but not on the treadmill; so maybe 'cardio' is a misnomer/misconception anyway)
if your diet is tight and you are any type of active in "regular" life I'd cut the cardio down or out altogether.
I recall there were some studies done on doing a bit (~20 min) of cardio before a workout, and it led to quite notable differences in hypertrophy. Over the course of the study, those who did the cardio before workout saw 6% hypertrophy vs. 3% for those who didn't do cardio. PGC-1A expression increased (meaning increased mitochondrial biogenesis), FOXO3 decreased, 65 % decrease in myostatin (myostatin blocks muscle growth, google belgian blue cattle). Cardio increases AMPK and strength training increases MToR. MToR will overpower AMPK, so as long as you don't overdo cardio before your workout, it actually increases hypertrophy. If you want to do like a "proper" cardio session on the same day, seperate them by preferably 8 hours
Jesse looking kinda buff
I do more cardio than weights for general health
"Weights" is... "wide" word. My weights mostly kettlebell and calistenics, and it works as cardio too.
It depends how busy the gym 😅
5 strenght training 2 cardio
I didn't know this guy wears upper body clothing too 😮
I thought Jeff be like " what's up guys.... "
i think cortisol inbalance plays a big factor
I hope you will read my comments please talk about Trichotillomania and body focus repetitive behavior bfrb
“Andrew Huberman is killing your gains”
Dr. Huberman idk if on purpose or coincidence is looking extra chonky at this angle for this particular interview 😂
1st video Jeff isnt shouting at you...
Two absolute hacks of their respective fields.
I do zero weight training and 100% cardio. Maybe I should change.
You can make these into TikTok’s too
No
No
No.
So lets say you work legs monday. The whole rest of the week you wont train legs.. the body dont need a week to recover
What upper body exercises (including reps/sets) are the most important ones to do to get "jacked" (big)?
I'm 40 years old, 5' 9" @ 160 lbs, very active (via cardio (ex: cycling)), but I was never a fan of going to gyms (I dislike most people tbh). However now that I'm in my 40s, I feel like building up my upper body is the smarter move than doing the amount of cardio I've been doing. What upper body exercises are most important for someone to get the most out of going to the gym but get in and out of the gym in the quickest amount of time? Thanks.
Chinups rows and pressing
Maybe rather focus on stopping to dislike people? Seems like a very bad thought habit
the goal is not be "jacked" but rather to be healthy.. the dislike of people is another situation that needs to be addressed... I find them interesting to watch as "entertainment" so it is a mindset... you never know, they may be nice and be able to help motivate and cheer you on!
@@rodrigocalixto470 If he doesn't like people that's his business. What works for you doesn't work for the world.
You seem to be the kind of guy that looks for short cuts and doesn't even want to feed off the collective vibe of the gym rats there (all striving for the same purpose you claim to seek).
Why don't you just accept the fact that there are NO shortcuts ...
It's a DISCIPLINE.
YOU HAVE TO FALL IN LOVE WITH THE STRUGGLE AND THE STRAIN.
It's in that pain you build yourself up internally as well as externally.
The gym is not a place for dudes wanting shortcuts. That says a lot about your whole personal life ethic,bro
Bro edit with lyrics
Next video title: WATCHING ANDREW HUBERMAN is KILLING YOUR GAIN.
Content: only watching not exercising will kill your gains.
Bruh we listeing to Fakeweights MacSteroids again?
The illumiNutti cloned Jeff! We all know Jeff doesn't own any shirts.
You dont recover from weight session if you do conditioning the next day and vice vercer
You recover just great, for many people even better than if you took a REST day. The only way that conditioning workout can actually harm your recovery from strength session is if you do 1) high-impact conditioning exercises that actually harm you (most often: running , especially at high bodyweight; jumping / burpees etc) , or 2) too long sessions - in most cases it means over 1 hour; for some people even less. If you do some kind of stepper/elliptical mix, even high intensity, you should feel great and recovered as long as it isn't crazy unnecesarily long.
Not true, even medium intensity cardio like running eats into recovery. If you train hard you need a day off the next day. Active recovery is a myth. The only way to recover is rest and sleep
@@furnsidebarbel I think you are talking from a viewpoint of a competitive athlete - then maybe you are right. but it doesn't concern overwhelming majority of gym goers. As a lifelong gymrat, pretty systematic and determined, I found it at some point (around my mid-30's) a perfect workout plan to alternate weights and conditioning days - feels great and works totally fine for me. To be precise, at almost 43 yo, I'm not aiming towards any personal bests in strength, nor I was ever training just for bodybuilding reasons (though this effect obviously came by itself).
Money.😁
Jeff Cavaliere is killing your gains 🤣
SCREW cardio.... I'm doing gymnastics --- they train for natural strength- and you never see a gymnast that isn't built like a brick sh.. house!!! They do JOINT PREP work first-- then STATIC exercise with FLEXING-- and then slowly dynamic slow movements with FLEXING-- (much like tai chi without the flexing) and then calesthenics with some flexing and stretch... and they ALL look great- without being the HULK or anything..
A lot of these guys did strenght training before. Open you eyes buddy.
@@flipmanonline they ARE open Dumba...!!
What a bunch of BS. Lift weights 3 sets of 10. bicep curls squats calf raise bench press military press. 3 days a week. 3 days a week ride a bike or take a walk for 40 minutes. eat food thats not processed and you will live a long healthy life.
what you describe is a program for eternity XD; good for reaching some state of fitness and keeping it. what I like about your program is the implied regularity. but maybe, if someone is still young or otherwise has some special potential or special interests, some other, and less stiff training plan might be more helpful.
You don't need 10 reps....but I kind of agree with the rest of what you said....kinda.
Haha, that guy looks weird xD He has this rough face, but a hairline like a youngster. Funny combi
lol nah
Crossfit!
I'm really new to the whole 'getting fit' thing, I don't struggle with my weight but I am very unfit. How do I find out what my 50% effort is? Do I just go until i feel fucked and then next time only do half the time?
Ask Jeff about the fake weights
Training like an athlete is killing your gains
...cuz of high % of the population arent real athletes or meaning that there athleticism isn't going to take them anywhere as in NHL NBA MLB unless you have the genetics and discipline and mentality and so far most of your average humans i know don't have that.
Right, and most people won't be Olympic powerlifters or StrongMan champs, so why even lift at all?
'Training like an athlete' is kinda bs empty words which nobody actually understands (every one can interpret in his own way.. which means it doesn't mean anything concrete actually). It's a slogan similar to 'always give your 100% (which is a moronic slogan if to take it seriously by what it means). To me, 'training like an athlete' makes sense only it the sense of APPROACH, not of training volume/exercises/intensity. It means you don't take your cell phone to the gym.. you try to do your best.. to match or exceed your previous results if only it's possible. You actually focus on training, and not on social aspect of being in the gym.
@@justinarnold84 I never said why try? I just say why train like an athlete unless your trying to make it to the big leagues which most people aren't
Came here for the advice, stayed for the fake weights.
Hate cavalier
Ol Mar. Why?
You've just lost all credibility hosting Jeff FakeweightsRoidyboy... hahaha
Dude I was just thinking that lol....in defense of the video I only watched 2 mins . before I was going to comment, so I will come back and watch it all, but right now..I...Just....can't
1hr is minimum length? Ridiculous. These guys look great but they are not gaining anything in the gym anymore and probably haven’t for 10 years even with drugs.