Huberman strength build episode
Strength: Total driver = Intesity
3 working sets is fine. Be at 5 reps But you HAVE TO warm up, don’t just start cold at 85%
- 2-4 rest time To reduce length of training session, just superset everything as long as they use different groups. Ex. Bench and Deadlift Ex. Squat and Pull-up
Aim for at least one strength training workout every 5-7 days.. once a week Strength training has very low soreness, you could train the same muscles almost every day. I’ve been training Hypertrophy, so staying with Push,Pull,Legs is fine
Hypertrophy: Total driver = Volume
(Assuming you’re reaching fatigue/muscular failure) 48-72 hour rest between muscle groups. Protein synthesis takes 24-48 hours. As long as you’re feeding your body enough nutrients. Seemingly minimum threshold you want to hit of 10 working sets per muscle group per week to be very effective
“Are you feeling the X muscle contract” “Did you feel a big pump afterwards” “Did you feel a little bit of soreness”
If No for all, don’t expect much growth
Aim for 5,5,5 out of 10 for the questions as the best, but don’t really go past 7