I was doing steady state endurance runs most of the year, but then added 4 minute intervals with 1-3 minutes of recovery (until my heart rate got down to 135bpm) for 4-6 reps, managed to increase my vo2max by 3 points in 5 months.

Excellent overview. Thank you

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Brilliant episode Andy, thank you. Re the hypertrophy program I have ankylosing spondylitis so struggle with back squats / deadlifts. Any suggested swaps for the those exercises in the hypertrophy program. I can manage to do leg press and lunges. Thanks again.

coo thank you very much

man u are really cool, thank you

so it's optimal to perform at a consistent time of day. why

What does the last sentence really mean?

You changed my life Dr Andy 💪 ❤️

Thank you, Andy. I love this type of approach with example programs. I would love to hear your perspective on how to program strength, power, and hypertrophy throughout the year (so in season and off season). I know it depends upon the sport. In my case, I'm an obstacle course racer and trail runner (and skier and climber in the winter), with most of my strength training in the fall, winter and early spring, then less in the summer. I'm going to give your programs you covered in this episode a go over the next 20 weeks, starting with hypertrophy, then moving into the 12 week power and strength program, rationale being that will lead right into the main season for me. Keep up the good work!

Awesome video! But if lactate doesn't cause burning sensations and fatigue, what does?

Great info, Multipoid, a bit trickier, using grip strength to gauge things to a degree which I want. do to cervical stenosis and all the muscle deteriorating in 1 hand!!!

Thank you so much for your effort and commitment to sharing your knowledge and insight free of charge. Its an invaluable service to people who are interested. I will recommend this to all the fitness geeks I know.

So grateful this info is articulated so well, and FREE?!! Insane and incredibly educational and helpful 👍🏼👍🏼

What about all in 1 day per week? So 3 excercises 4-5 sets each

I said I lived in n y :-)

I can’t seem to find the program in the show notes- I only see access to the 8 week program site

Thanks a lot @Andy, I learn a great deal from your videos. One request though: could you slow down a bit to let the stuff sink in? There's SO MUCH information and I just can't keep up with you 🙂 Andrew Huberman's pace (and numerous repetitions) seems perfect to a lot of people, especially those who are not native speakers.

so as a beginner with just about no equipment/ experience, what would you recommend?

Pure information is only one part of the puzzle, it has to be implemented and to be integrated into my life as a process.to become useful.

I don't get a clear picture from this video. No details, nothing specific. There are so many open questions, it's just overwhelming.

Customer support for this product does not respond at all.

If we pay for this, and you learn new information about blood tests will these seminars update with what the new information is?

Suga Sean and Brian Ortega were featured in this video. Side note both guys lost this past weekend...

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would be great to have a follow up episode about post concussion syndrome or post concussion exercise and rehab, both cognitive and physical exercises for recovery and how to implement it effectively.

Galpin the guru in sports& science performance!!

Do you have a program for newbies?

Great lesson on lactaid and metabolism 🎉 question: how does nitric oxide play role in lactaid production & metabolism?? I take nitric oxide supplements & wonder the benefits... thanks for lesson ❤

For a future podcast, I'd really like to know how long the adaptations from exercise "stick". We have some on muscles and strength, but I'm really curious on the "cardiovascular" adaptations (V02 max, capillarization, muscle fibre types, and stroke volume). I powerlift, now, but I did a LOT of cardio in the past. I have a lot of endurance, and while I'm not primed, I can still keep up with my "fitter" friends on hikes, can still run a 10km without stopping, and don't really get out of breath all that easily compared to other lifters. It's probably been years since I was really dedicated to cardio/HIT.

Thank you professor

My Mag supplement label says: Magnesium (as Dimagnesium Malate) 500mg & Malic Acid (as Digagnesium Malate) 1,436mg, what does this mean ? How much Mag am I getting?

45 minutes in and my brain is melting... being metabolized :D

Speed of the bar does not matter to develop power. Heavy loads are best. The weight may move slowly but it’s the intent to move quickly is what is important. I agree with everything else. This has been proven numerous times by Dr. Ralph Carpinelli. Check out Ken Mannie and his articles written he explains this very well.

Just to make 100% I understand - for the 50-day marathon program, the days where lifting and running are combined. This is done right after each other to be the most effective? One shouldn't say do the lift in the morning and the running in the evening? Thanks appreciate all the info and guidance.

1:41:23. There is a common claim that moderate intensity is superior for maximizing chamber size and stretch because the ventricles fill more completely at lower heart rates. But others claim the actual reason moderate intensity is better is simply because much more volume can accumulate with less fatigue. There is no question HIIT increases wall thickness more than moderate intensity. However some HIIT studies show greater increases also in chamber size. Do you know why some HIIT studies show larger increases in chamber volume, not just wall thickness when compared to moderate intensity? Do you know how HIIT can induce eccentric hypertrophy in spite of the high heart rate, pressure, and reduced filling?

Andy regarding training aerobically even though you make the point that burning fat during exercise doesn’t necessarily mean losing body fat, but does it not strengthen the fat burning enzymes and that might be helpful for fat loss? Thank you for sharing your knowledge!

for ppl who dont have time: what's the best way to improve your condition then, summarized in two sentences?