How to gain muscle | Andrew Huberman and Lex Fridman

Lex Fridman Podcast full episode: • Andrew Huberman: Focus...
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Andrew Huberman is a neuroscientist at Stanford.
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[@Medicine91]

Lex Fridman will begin his transition to Flex Bigman.

[@Brand00d]

Nice

[@CaDzA818]

Noice

[@kevinr.9896]

Hahahah

[@robertthomas2965]

Nice

[@lukemckay1744]

LOL

[@jpswaddle7899]

Eat right, Sleep right, Train right, Stay consistent, Trust in the process. Consistency is the hardest of any goal.

[@saltybadkid9002]

Live Laugh Love

[@treal512]

@@saltybadkid9002 blessed

[@chrisweidner4768]

True, also supersets and vary workouts. Diet is 85% ish.

[@blackman4life]

Love this comment👍 CONSISTENCY is key!

[@oggedask]

Believe concieve achieve

[@FacePullTiToX]

Somewhat general but overall good advice. I can 100% relate to some of the broad guidelines he suggested: 1) Lift progressively heavier weights consistenly over many years 2) pick your battle wisely when it comes to reaching failure (compound vs accessory lifts) 3) develop a good base of cardio for overall health, weight management and recovery capabilities 4) and expose your body to bouts of all-out effort (sprinting) every now and then If more people did this, countries around the world would save trillions of dollars in 'health' care spending. Not to mention the boost in mental health that would happen as a consequence of implementing these principles

[@lucifervalentine275]

Not to mention the epic rise in durex stocks

[@FacePullTiToX]

@@lucifervalentine275 Unless Elon has already taken us to Mars and the goal is to repopulate the new colony. In that case, he would Marstweet something to encourage 'love' on a massive scale

[@TheGreatArlei]

Hey man I've been lifting for about 4-5 years already. I've had to stop a number of times (due to covid, travel or sickness) but have never stopped indefinitely. I love doing it, I've built muscle and am generally a very fit 24 y/o man. The problem is I see a stagnation in my growth while I am very sure I haven't reached my true physical potential. My arms don't grow any more. Other muscle groups do seems to develop more noticeably but also seem to stagnate. Any advise you got for me?

[@colbyd.5044]

Save.. more like lose

[@danzo1999]

Is it better to reach failure on compound or accessory lifts?

[@huzefahamid9339]

My notes: 1. Avoid cold immersion (ice baths and being in uncomfortably cold water up to the neck) within the 4 hours after a training session designed to evoke an adaptation (endurance, hypertrophy or strength. The inflammation you experience from a hard workout is the stimulus by which you’ll adapt, and cold-water immersion reduces inflammation and can short-circuit some of that. After 4 hours, you’re probably okay, but it’s better to do cold-water immersion on a different day or before training sessions. That said, for people who are only interested in performance and are doing many workouts and trying to recover but not trying to grow muscle or get stronger or build endurance, e.g., skill development, or you’re an athlete in season, it makes sense to do cold water immersion. Cold showers after training do not short-circuit the training effect to the same extent as immersion in cold water. Cold showers, even though they can provide adrenaline for the mental effects, will not have the same metabolic effect or other positive effects that cold water immersion has been shown to have. (That’s unfortunate because most people can access cold showers but not cold water or ice dunk.) 2. Heat can be applied immediately after training, and it’s probably beneficial because it dilates the vascular system and proliferates the muscles and ligaments with more nutrients. 3. The 3-by-5 concept for strength training: pick 3 to 5 compound (multi-joint movement) exercises for 3-5 repetitions per set, rest for 3-5 minutes, and do that 3-5 times weekly. People training primarily for strength can do these low-rep type regiments frequently because most of the adaptation is neural, and you’re not pushing to failure in most cases, so you don’t get that sore. The motor neurons are getting the muscle fibers to contract more intensely or efficiently, leading to these strength gains. That’s why powerlifters can train 4-5 days or week or even daily. 4. For hypertrophy, the rep range can be broad: anywhere from 6 to 30 reps. You should do ten sets per muscle group weekly (maybe even more). So, high volume. And you should go to failure to stimulate growth. The broad rep range works for hypertrophy because there are three ways to stimulate hypertrophy: 1. Microdamage to the tissue. 2. Tension-based changes in the molecular gene programs of cells lead to protein synthesis. 3. Metabolic effects of high-rep work of super-fusion of the muscle with blood. (We know this exists because people are doing blood-restricted training where they cuff off the muscle and use a light weight.) 5. Andrew goes to the gym on alternate days, not consecutive days. In between, he does cardio: 30-45-minute jog in Zone 2. 6. To build endurance while building strength and maintaining or building muscle size, do two things: a. take one day a week and do max heart rate work for 90 seconds (maybe twice with rest in between). Andrew does a 90-second sprint. b. Plus, run a mile and walk or rest for the time it took you to do the mile run, run another mile as fast as you can, and then rest again. Do that 1-3 times once per week. 7. So, as an all-around fitness program: a. Work out with weights for about an hour every other day. It’s okay to take two days off occasionally. b. Go to 6-15 reps. Push to failure on some of those, but not all, because some are designed to build more strength, and some are designed for hypertrophy. c. On off days, jog for 30-45 minutes. d. Do some all-out sprints twice a week (maybe at the end of the jog). Rest & repeat. This adds to decent strength protocols, hypertrophy, and cardiovascular training that establishes the A-base. You won’t get exceptionally good at anything, e.g., you won’t become a marathoner this way or optimize powerlifting or hypertrophy. But most people want some strength, some endurance, some muscle, and they want the capacity to sprint down a hallway when necessary-functional stuff.

[@jaidenm6464]

Thanks for this !!

[@LaForce97]

O

[@ax10m19]

Thank you for the summary

[@myhandle__]

Thanks buddy

[@joza5623]

what does it mean to do 10 sets per muscle group weekly?

[@roberts1572]

“Tension based changes on the molecular level.” This guy.

[@bperez8656]

Lol

[@bippins]

it's like Derek MPMD turned up to 100

[@jackasswarvetrian]

Someone tell him he doesn’t need to hit an allocated word count 🤦‍♂️😂

[@goprimate]

Love listening to Hubermans podcasts in the car, such a reliable and easily digested source of information!

[@24kobe243]

Thank you for adding that info about the cuffs. Very responsible on your part.

[@Sean-me1je]

Powerful stuff guys. These short clips are blessing. 💪🏼🔥🔥🔥

[@freddie_mvp]

I’m so glad I watched this summary.

[@RatherCrunchyMuffin]

What I would love these two to explore is the benefits of a self induced penile vascular stimulus to locking in post exercise gains. Additionally a pre work out penile stimulus facilitating oxygen rich blood flow to the groin and ligaments. I often do a pre and post exercise self induced penile vascular stimulation, with the exercise itself consisting entirely of self induced penile stimulation. I do three to eight sets a day depending on when mom is grocery shopping 💪

[@FeterPrahm]

lmao

[@insane020]

What exercises

[@LordLotman]

Hahaha best comment I’ve seen in a hot minute! Keep beating dat meat for XXL forearm gainzzz!

[@adamgoudy]

😂😂😂

[@andysingh1951]

Bro you a fool for this one 😂😂

[@LeksoS]

What he just described is a speed endurance protocol. M plyometrics and agility, T sprint, W weights, R sprints, F weights, S sprints, Su active cardio recovery

[@nicwalshy]

You absolutely do not “need” to push to “failure and sometimes beyond” for hypertrophy and the research overwhelmingly supports this. You should probably do it sometimes and very sparingly due to the fatigue cost of doing so

[@grahammartin4592]

Was looking for this. Yea you absolutely do not need to go to failure every session

[@2204JCM]

Yeah LOTS of misinformation here.

[@varnadorel]

True. Going to failure is not required to build muscle.

[@karlpk3907]

The low rep compound movement exercises (squat, deadlift, press, bench) are the heart of the Starting Strength method designed by Mark Rippetoe. I am 70, and have been doing SS for 6 years now and can squat 250, deadlift 325, press, overhead press 125, all with the barbell. Bench is weak, 180. Do two exercises on lift day, lift every third day more or less. In between, row 45 minutes at Zone 2. Based on this, I will add the 90 second twice HIIT approach.

[@jd8226]

180 is a respectable bench for any man. Let alone a 70 year old man.

[@jorgec55]

Amazing..., I'm 67 and have switched to kettlebell workouts with walking for cardio and haven't felt this good in years. Five times per week with only two daily meals and good sleep

[@bradyburns2672]

That’s dope!

[@officialthomasjames]

Wow

[@holotrout]

Absolutely can not beat the classic Squat Bench Deadloft

[@rjm2000HD]

I love Andrew Huberman! Some great info for men

[@ashish_sunny]

I always wanted to know if I could ice bath right after a workout session. Always glad to see Hubberman at Lex's

[@pauloya]

I've been doing it right! never ice bathed!

[@stefanvasov3843]

A lot of men in sports are doing ice baths after training

[@jackdetweiler3442]

Really like hearing from Dr Huberman Most of this stuff I’ve already learned from watching Mind Pump

[@Kartik-xt1cp]

Would love to ask Lex and Andrew about their thoughts on jumping rope

[@nelacostabianco]

The Mentzer way is the best way. 'Heavy Duty' training (Low volume, high intensity and infrequent) 1-2 working sets per exercise 2-6 exercises per session 2x per week. Cardio on off days. 58 yrs old still making strength and size gains without any injuries. 💪

[@GhettoPCbuilds]

Rest In Peace Mike and Ray Mentzer

[@StuartHollingsead]

in cross country training, we would run 8-12 miles every day after school. And once a week we would do hill sprints. There was a hill that took 30-60 seconds to sprint up, and 1/2 a mile jog around to get back down to the base. Run that 10-15 times. So the all out sprint idea really does work and has been used for centuries to build endurance.

[@olesmokey394]

Fuck that man I smoke too damn much to be runnin I'll walk 10 miles and smoke 2 blunts tho

[@4eversearch]

Love both, LF and AH, I listen regularly to both to most talks on a variety of topics. Listened to all AH’s presentations related to training, but here is a Q: How to adapt these very valuable advices / concepts to people in their 60’s -70’s who haven’t had a chance to train when younger, get but really want to do it now. Which concepts/ neural regulations/

[@4eversearch]

…. apply to older people? Is it possible to gain muscle mass and strength?

[@youtubescholar]

You’re not gonna be gaining too much muscle but it’s really good for maintaining muscle which is very important in your 60-70s. I believe it’s just really important to make sure you don’t push too hard and take your time/perform the exercises right. I’d recommend checking out kneesovertoesguy on KZbin for more of the joint strengthening stuff

[@OnTheRiver14]

Balance is huge for older people work on it!!!

[@jsmith5764]

I'm 74 and I'm definitely not able to push or pull heavier weight without feeling tired the next day or 2. I do reistence workouts 3 times a week. My form from what I can tell is very good. Now if I could look like I do after working out all the time I would be very happy. I got into some trouble, gluteal syndrome about Nov 2 or so. I was doing Bulgarian split squats, just for my left weaker leg. I did them 2 consecutive workouts one set of 11 or 12 reps holding a 12 pound kettle bell, no problem But the third week I did it 2 days later, I had very painful left glute and some stiffness from the pelvic crest. I thought it's either the Q.L or my lower back plus the piraformis pain. I'm gradually improving not 100 back, but it's not the same pain I had back in1997 when I had to have a laminenectomy. So shit does happen.

[@Marshallsimo]

Lift weights, be consistent, don't skip workouts, repeat for several years, not exactly rocket science.

[@sch88]

Ok

[@FreekFreeksma]

And dont eat shite

[@chrisweidner4768]

I find, at age 63, that I am making my best gains super-setting with heavy weight.

[@tubo1812]

@@chrisweidner4768 congratulations. What is super-setting?

[@navfree1729]

@@tubo1812 Google?

[@jopiedope]

I think the last part of this section was so crucial. Train for utility. I like to throw my kids around in the pool. Now that my kids are (11, 7) and getting heavier, I need to train more squads and military presses for that kind of stuff. In play soccer so I don’t want to get too big (I’m already 220) so I’m doing lighter weights more reps. But also when you’re older and have grandkids, for instance, you can train specifically for that. This whole notion that you actually set goals that fits lifestyle is something that only occurred to me a few years ago.

[@jimj2683]

I also think many of these fitness gurus are advocating training that is way too hard to keep up for most people. Even just doing 50% of what he said you will still be so much better than someone who never exercises.

[@ZigaPSkraba]

Exactly. Peter Attia talks about that a lot.

[@tongpoo8985]

@@jimj2683 to some extent yeah. It really depends how much free time youre willing to spend

[@skullfazed7776]

Bro if you don't want to get bigger, you should be training for strength over hypertrophy. That means heavier weights for lesser reps, the opposite of what you said you di

[@jopiedope]

@@skullfazed7776 well that explains a lot. That and the donuts.

[@henryxu713]

Thx, I needed that.

[@l8tapex]

amazing over 35 years of lifting and running I hit this list one my own. Intervals went to the exact 90 sec end of race sprint. however I never did more than 4 miles per day and elevations on 1of4.

[@n8works]

Wow! 🤯 This is gold Jerry!

[@sweetXXXenloe]

Y’all ready? Lift things, eat things, gain muscle. Science

[@GTJW22409]

Follow fitness magazines. Over train, over consume supplements. Make an overly complicated regimine you will undoubtably fail. Change your program to often etc. Buy more supplements because results have stagnated. Sound familiar?

[@grigoriikulikov2532]

You forgot about rest and sleep

[@SalmanKhan-rj6wz]

Who are you, so wise in the ways of science?

[@VariantZilean]

Do it then xd

[@benodo1117]

Good sleep is important aswell

[@lsporter88]

Great advice. Great video.

[@TimeWatch5]

You eat the heart of a warrior. Nothing less nothing more.

[@justtestingonce]

They tried that in Liberia

[@AdamBechtol]

😆

[@digantasarma7727]

Muscles develop at rest. Not during workout. A workout with appropriate intensity will stimulate growth. But, muscles are built only afterwards with good nutrition, rest and sleep.

[@amauryaracena]

And Fasting...?

[@digantasarma7727]

@@amauryaracena Prolonged fasting will be counterproductive. But, if done within the 24 hr period may be beneficial as it can improve the metabolism.

[@Recordingstudio-uk]

How often should I work out per week & how much rest

[@lionheart93]

Keep it simple. Lift, Eat, sleep/recover and repeat.

[@IIETMII]

@Christian Toth 😂

[@Rogersensei93]

Cool I've kinda been doing this. My bench and squat has gone up.

[@30packk]

The 3 by 5 that he is referring to works amazingly for strength. Huge gains in strength

[@willthomas7666]

Yea it's on of the simplest effective ways to get strong

[@jackslater8688]

Good interview!

[@scottmattern482]

The one podcast that I feel like I need to take notes.

[@pant0sand0hat]

Thanks

[@pyroboss3099]

I did overall workouts or upper body mainly bcz of the other sports I did that already trained my legs enough. I did like 3 leg apparels on some days tho but my legs were already good enough bcz of years of soccer and multiple other sports at high level.

[@tukity]

I see their bromance is blossoming nicely.

[@1dale1dale]

Consistency is by far the most important ingredient

[@PuttaBeanInMe]

Great info.

[@numbstuffpeoplesay9309]

The 90 seconds repetition 90 seconds rest is pretty good. Add super series. And 60-25-15 protein-fat-carb food.

[@holotrout]

1.) Train for longevity I’m 23 years old and have been lifting since I was 15 years old 2.) Stay Natural 3.) Stretch, Rest & Relax inbetween workouts 4.) Cardio + Weights balance 5.) Eat Healthy & Cut out unnecessary Carbs such as bread while adding protein

[@brucecharlie8613]

Hey he is a body builder that runs. He has my respect

[@mentalisme]

What is the episode they're talking about please? I would love to listen to it

[@mervdove5901]

I’m an aspiring Lex.

[@solomong3223]

Sounds to me like he’s saying what many before him have said- mix it up and stay consistent- the bit about the ice bath was very interesting

[@devratp7878]

This guy with the kind of knowledge is beyond commendable

[@jordanc377]

-Two cameras -Black clothes on black background -no graphic animation or zooms Take note kids, Lex still gets the views! (Quality valuable information)

[@MikeArce]

What episode are they talking about in the beginning of the video? 0:38

[@joepipito7431]

I’m growing just listening

[@californiaw6286]

What video are they referring too? That’s time stamped and shows the wrk

[@mommus9838]

So many videos on to vein weight. I’ll listen to this lex one tho

[@LewReviews]

What's hardest part of exercise for me is over training because I work a labour intensive job. If I do to much work is harder. And I am self employed so that's very counterproductive to my life.

[@rickygarcha1311]

Is there a Huberman workout routine that I can find?

[@hardcase2867]

Would it b a good choice to run those 3 miles after doing leg day or a heavy lifting? Or better to save it for a rest day?

[@Mastac707]

What guest was Andrew referring to? Where he said he would time stamp on his podcast? Thanks

[@bryceherring946]

The cold water or immersion will blunt or seriously inhibit the desired hormonal response generated from the training session, lifting and training for muscle and strength is in itself a hormone response, which causes inflammation and a stimulus, so dunking yourself in a cold tank right after a training session will inhibit the hormonal response generated after lifting, you should completely avoid the cold immersion on training days and instead use it on your rest or recovery days vs trying to add it to same training days... I feel bad for people at the gym who are lifting and then immediately dunking themselves in a cold tube or tank and even worse is using the Cyro therapy which is basically like giving yourself frost bite. People need to understand that immediately after training or inducing some sort of muscle fatigue that you dont want to immerse yourself in cold, instead opt for a mild to moderate sauna session, that will help top off and increase blood flow and you'll wake up the following morning feeling like a million bucks, save the cold for in between or off days.

[@echocharlie1398]

I've been doing ice plunges immediately after strength and hypertrophy workouts unknowingly. Although it makes sense for the same reasons applying cold after trauma is counter productive to recovery. What would you suggest if I absolutely wanted to do ice baths everyday. Do them before my warm up and morning workout? Or later at night?

[@bryceherring946]

@@echocharlie1398 I would suggest not singularly focusing just on the cold, you can and should be incorporating the heat too like the sauna, assuming you have one at the gym you work out at. Getting heat exposure immediately after a strength training workout is beneficial as that enhances blood flow and circulation to the muscles, vs the cold which blunts that response. Again like I said above, I would try and do the cold on your off training days or at least train earlier in the day and give your body many hours to process the workout before doing cold later in the evening as more of a wind down approach, you should not be doing cold immediately after lifting, or just stop lifting and you can do cold all the time.

[@ohheyhowyoudoin9635]

I'll stick with Pavel's 5x5 and greasing the groove.

[@stacy3581]

Lex, the lighting man.

[@sbccmichaelkelly]

In Santa Barbara city college, we had I've baths after practice. Not sure if this means it was a good idea or not. Skills wanted, but muscular growth too.

[@briangemmet3567]

My go to running workout is from a track coach in high school, jog a lap, next lap sprint 100m, then jog a lap, on repeat I’ll tell you when to stop

[@Hoolakohaole]

What episode is the guest talking about that has notes time stamped?

[@Lo-fi_Skies]

I've always had trouble putting muscle and Weight in general on. Definitely hope to learn some tips to Start building and Gaining 🙏✨

[@Freiheit1232]

You're not eating enough. Write down how many calories you eat over a couple days to see where you're lacking, and start consuming 4k calories a day plus working out 5 days a week. Lighter weights, higher reps initially and you'll progress.

[@smokeymoe842]

@@Freiheit1232 This is true and helped me as I was a hard gainer. Not eating enough not working out hard enough as well. What ever you're doing do it 2x.

[@DREDD.7356]

@@Freiheit1232 you don't have to right down shit . Everything depends on your weight , your weight = how much protein you need + calories per evey meal . Writing down is old-school.

[@MrGrey-vo2og]

I go to planet fitness. It's like a beginners type gym. 90 percent of the ppl lifting weights there are waisting their time bu not lifting enough or doing some complicated movement that's not going to result in much gains

[@rogeliorodriguez8518]

Listen to Mind Pump. They talk about how you need to be in a surplus to gain muscle. As other have mentioned, you need calories for gains. Also focus on compound lifts like squats, deadlifts, etc. Focus on form first then progressively add weight.

[@raymondr2821]

I love 5×5 60 percent load

[@frankmaka2763]

Thankfully my research has lead me to a workout routine similar to the one described...too bad it took me 10 years to do so. Builds a solid foundation for sure, one you can spring-board from into other areas.

[@haevinc]

Specifically how? Does it work beginner? Nit actually a beginner but didn't move a bit after covid in 2020

[@3omar3aysha]

What's your workout routine?

[@tz7813]

For muscle growth: 6-30 Reps per set, 10 sets per body part, per week. Work to failure. No ice baths, within 4hrs of post training. (Sauna is ok) Thats it!💪👍

[@Sean-me1je]

Keynote provided you are not a competing athlete and training every day because then ice baths are essential for recovery.

[@owenswabi]

@@Sean-me1je athletes are not usually working for hypertrophy

[@Sean-me1je]

@@owenswabi what are they working for ? Age, sport, time of year ? Too much of a general assumption.

[@owenswabi]

@@Sean-me1je my point was ice baths are not optimal for hypertrophy. Athletes usually work towards strength/endurance

[@GamblerBills]

@@Sean-me1je Athletes who compete in combat sports take ice baths for recovery. Obviously they’re not body building so it helps them, would hinder an individual aiming for muscle mass.

[@nignisjdhffhg]

What is the episode Andrew is referring to with “Andy”?

[@outlawvoodoo]

Huberman and Dr. Mike Isreatel should do a sit down

[@familywands1207]

What podcast episode are they talking about?

[@MC_1993]

I just hate taking hot showers because I get sweaty after. Especially with coffee in the equation. I go for James Bond showers. Start hot as possible go to cold as possible. I noticed that even me, an avid smoker…can outperform most if not all of my coworkers in terms of endurance..I hardly even sweat. (Landscaping) I’m pretty skinny. But a bit muscular. Ending showers with cold water is simply more refreshing. Almost like jumping in ocean or a pool

[@MC-zz7eb]

Honestly he goes really into it which is good for some, but for most people who are just trying to become healthier you don't need to do a lot. Consistently workout not just 6 days one week then none the next that won't work, Diet is a huge portion of it start thinking about what you eat maybe track the calories an nutritional content, don't drink a lot of alcohol.

[@robsixstrings]

With all due respect to Dr Galpin, the 3-5 x 3-5 concept mentioned at the start of this clip was a concept by Pavel Tsatsouline- it was written by him in his book 'Beyond Body-building ' that i bought a decade ago and have followed since. I'm surprised to see it mentioned here almost verbatim but with no reference to him.

[@jacktreeman6791]

If you wanna gain muscle you have to lift hard and heavy and eat a lot it's not complicated.

[@sebastiankunstmann5525]

Can I translate the 3x5 Routine to bodyweight exercises ? EG pushups pullups deep squats, as the 3 exercises, but with 3 to 5 reps per set feels really little for squats and pushups at least. How do i figure out the right rep volume

[@shane7051]

Go to failure each set

[@jeffreysim1992]

Hey Sebastian, I'm not a personal trainer..but I have taken strength training courses in school. I've also done my own personal research online. I suggest finding out your 1 rep max. Then taking 80-85% of that 1 rep max and perform the number of reps with the calculated weight. Example: if you 1 rep max is 200, and you're shooting for a 3x5, then take 200 x .8 = 160. That should be your starting point..then play around from there. Example: increase the number of sets to 5..or if you're doing low sets and reps..increase the weight. Reduce the weight if you're increasing the number of reps. Etc..listen to your body and stay hard! Best of luck to you.

[@rob.ny-la]

Yeah I’ve noticed my CNS get “stunned” after a heavy workout. Mentally I think I can do the same exercise in a day or 2, but I can’t. My workout is far less productive. 3x5 seems better then 5x5 heavy. For me anyway

[@DFMoray]

Cool

[@DarkPhantomSky]

Haha, pretty awesome combination of insightful and funny. :D

[@spsxssd86]

So glad he mentioned the cold showers. What about cold compression? I used that on my knees a lot. Will cold compression around my knees effect my gains?

[@DEADPOTENTIAL]

Them knee caps gonna get small bro

[@alexl.4362]

Yes.

[@AlfredEiji]

I don’t see how that would. Knees are mostly tendons and ligaments, so little to no effect on muscular growth.

[@leoroytman7395]

don't be getting chicken knees

[@misfits12o]

@@AlfredEiji He said that it effects the flow of blood and nutrients to tendons too so probably not the best idea to ice them after a workout

[@willthomas7666]

Diet is crucial for most ppl,and there are alot of hacks to make good tasting food that is healthy.and working out consistently with the goal on improving yourself everytime will help alot.

[@theiamnotanumber]

interesting to me is how you would work emersion in when 3x a week with 4-8 hrs out is the only time this can be done. you probably wouldnt want to do it after your runs either, again another 4 hrs out each session. what will you jump in an emersion bath in the middle of your necessary sleep time?

[@dominique9898]

Disagree with the idea of higher reps for hypertrophy, especially if you are a natural lifter. At a certain point for strength gains to continue (using a 3-5 rep range) the muscle must grow. And I can tell you from experience it does. Unless you are a genetic anomaly substantial muscle growth should occur with substantial strength gains.. achieved best in that 3-5 rep range

[@sherjeelrmalik]

how many sets is the 5 reps training?

[@DisturbedAidan2]

What are the 3-5 exercises though?

[@ethanarteaga5910]

Some errors in this clip. Histamines in vivo have shown to have a positive effect on muscle growth (Trappe et al 2010). Perhaps there is some mechanism regarding cold preventing hypertrophy but it is not because of anti-inflammatory effects. Muscle growth does not occur through ambiguous mechanisms like 'super fusion of the muscle with blood', or 'tissue microdamage' (Damas et al 2016), or 'tension'. The closest one to correct is tension. BFR does work. The reality is that no one knows definitively how Muscle Hypertrophy mechanistically occurs, however given that muscle stem cells are a hypoxic niche the prevailing theory is the Lactate Shuttle Hypothesis (Brooke et Al). I consider it obvious that this is the case.

[@mycount64]

57 year old world class triathlete after intense cardio 3 hour sessions running cold water on the muscle then into steam enabled me to recover and train again next day so not sure which meant greater gains in the long run as I would require fewer rest days. Instead of 1 a week 1 every 2 or 2 every 3 weeks or after races only. Cold facilitates recovery. When you're in your late 20's or 30's you have enough testosterone you just drive past the gym 2x a day and you make gains.

[@EvilN00bs]

The Huberman episode with Andy Galpin said that cold reduces inflammation and therefore reduces muscle adaptations. It's useful if you want to keep practicing a physical skill like a sport or gymnastics where you need to recover because gaining muscle tissue isn't the goal, supposedly if you're in it for hypertrophy and muscle mass, then cold reduces that.

[@brian8861]

They are talking about muscle growth...

[@shahabsandhu4034]

Lex's channel is the most mind-expanding stream of info in my life! IMO Reps repetition rest times etc are all ok, we need a disciplined approach; and I agree with avoiding direct comfort after controlled discomfort. However, to truly shock your body into adaptation you need to introduce an "existential threat" that forces you to overachieve. When you're doing Ju Jitsu for example you're always psychologically immersing yourself into a fight or flight situation, same as when you're in a real marathon or swimming in the sea or actual competition. This is also why kids learn fast btw imo. This doesn't happen when you're on a treadmill watching kadrasians or lifting barbels or even doing jumping jacks at home. Trainers don't really talk about it. Introduce that existential threat into your workouts somehow and watch how crazy your gains will be. E.g just hang a poster of Putin in front of you or something if that helps.

[@fatmunch6318]

Joe rogan always says he imagines protecting his family from a wolf when he works out

[@og_bhaiyu]

We need to be friends.

[@jiujitsustudent604]

I do my squats on a narrow beam over a pool filled with alligators.

[@vikranttyagiRN]

@@jiujitsustudent604 😂😂

[@TheNeonpad]

Bro Putin part is lit 🔥

[@liamgg4341]

sounds similar to my training for middle distance running, except my training has the focus towards running of course. A training week for me usually consists of 5-6 runs with 2-3 of them being hard interval workouts and the rest being recovery runs, and 3-4 gym sessions

[@sf2explus184]

in my 15 years of training the 2 times i saw maximum muscle gains were when i went to gyms with a sauna and steam room. both the gyms that has these heat facilities helped me with faster muscle recovery giving me faster results in lean muscle mass. 1st gym that had sauna was a gym i went to at 18 and the other gym i went to at 36. i am currently going to a gym without any of these heat facilities and i can see slower growth. but the only way around that is taking hot bath and im too lazy. shower is 5 min job

[@willhooke]

How long would you sauna for? Can a shower give some similar benefit? Thank you for your time

[@camelcase_4336]

You could also attribute the slower growth to age though? Testosterone is on a decline after 35 and dips between 40-60. Unless you're taking TRT.

[@sf2explus184]

@@camelcase_4336 Age is surely a factor no doubt. the type of muscle i was adding around 18-22 was lean muscle mass. whilst these days it's muscle and fat combined

[@j5555785]

Cold water emersion before work out - BAM!!!!!! Do it, it creates unreal muscle engagement

[@yudoball]

100 pushups 100 situps 100 squats 10km running Everyday

[@NetWorkGamer0011]

10km running everyday will ruin your knees

[@theiriscen]

Cold actually increases blood flow as well via the hunting mechanism. You apply cold, your vessels will contract up until a level when homeostasis kicks-in in overload and forces your vessels to dilate thus increasing blood flow.

[@DanielClementYoga]

Andrew, how do you tie your shoes? Andrew: I have essentially 112 steps. First....

[@stevoofd]

That’s catered to centipedes

[@non9886]

you need more salt before it, man 🙂 and creatine for sure...

[@per_scep_tivegamer879]

They did a beautiful study on mice which also happens to apply to humans. Great paper, i highly recommend every one to go and read it. First, they found out there is a part of the brain called the Laceolassius (dont ask me why its named that but i kinda like the name) that is formed during early development in humans if the process goes normally. I'll later explain what happens when thats not the case and some potential workarounds. The LaceLassius as its called has 2 parts. One part is responsible for mapping all the interconnections of the lace path. The other part coordinates the hand or other extremities if its not available to properly move and tie the lace through the calculated path.

[@idealsAREisomorphic]

Lex Fridman podcast is one of the last places I would ever try to learn about hyperthrophy.

[@shyguyx1219]

Big man sprinting in the airport is crazy lol

[@naturalLin]

Do sauna after workout?

[@CelebWorkout]

Around 7:30, normal beer consumption can continue if it hasn’t already done so. Lift weights, be consistent, don't skip workouts, repeat for several years, not exactly rocket science... but definitely hard to impliment if you know what i mean.. lol.. i'm guilty of skipping leg days for sure.. lol

[@livelifethornton7943]

Bloody hell all these professionals change there minds every year 😅

[@Lex_Fur]

LOL that cold-sleep training for Lex

[@rickjones5399]

Andrew runs like a Narutu character through the airport. I can see it.

[@zazenite6097]

Whats Andy's last name?

[@matthewmullin8168]

Uzumaki

[@ccraig4399]

Arnold said it best for me; Progressive overload, pump and constantly changing the routine to keep the body guessing.

[@shane7051]

Constantly changing is a horrible idea. Your body only knows tension on the msucles, it doesn't know what variations are if they are fundamentally targeting the same muscle/movement. The reason you don't want to change your routine is so you can track progressive overload more closely over the long run. Consistency in the workouts is the number 1 thing for building muscle.

[@ccraig4399]

@@shane7051 🤦‍♂️ Here comes the uncertified anomynous online expert. Ready to blast random posts just to let everybody know his right and everbody else is wrong.

[@gillespaling7039]

@@ccraig4399 Nah Shane is right on this mate. Progressive overload is a good idea tho.

[@enrapturedgoose5317]

@@ccraig4399 hes right though

[@jmorale7798]

@@ccraig4399 lol he's right. There is no confusing the muscle. Open your mind to more than one outlet. Arnold was a great bodybuilder but not the best in terms of developing quality muscle. He was by far genetically gifted and most of all, driven. Stick to actual science and other bodybuilders who have achieved success as they were also aware tracking progressive overload is key. Arnold was great but not perfect.

[@johannesschmitz6370]

I'd like to know some ideas about how increasing calorie intake of healthy foods can be achieved without force feeding yourself all the time.

[@denniswilliams4789]

There are a few words being left out in these cold heat conclusions. Optimum training, optimum tissue distress. When the tissue has been damaged beyond optimal degrees abstaining from cold and adding heat are counter productive and extend recovery time. I rarely see people who are so in tune and know exactly when to walk away and those are the only people who should be using heat on stressed tissue. The older I have become the more heat is problematic. Even sleeping too warm.

[@MrBuds58]

conceive, believe, achieve..