'Do THIS & Gain Muscle In The Blink Of An Eye' – Andrew Huberman

The 3 things that you MUST DO to gain muscle FAST and GET RESULTS!!


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Tags: Andrew Huberman, Huberman lab podcast, Huberman lab, neuroscientist, Stanford professor, muscle gain, exercise, fasting, best time to fast, best time to exercise, muscle growth, repair, fat burning, high-intensity interval training, resistance training, health, fitness, science, nutrition, weightlifting, bodybuilding, strength training, hormones, autophagy, intermittent fasting, time-restricted eating, protein shakes, whey protein, post-workout supplements, gym, weightlifting gym, fitness coach, recovery, healthy lifestyle.

[ovenkloven]

Stay natural, dont ever use drugs for better look. Train hard, eat healthy, sleep enough to recover. Dont trust the guys on Youtube who tell you there is a shortway.

[ahmadelmowalid]

5-20 sets per week using resistance that is 30-80% of your 1 RM to failure or almost failure.

[jaywillis]

I've made awesome gains since I started training till failure. Eating healthy around the same time everyday and going to bed around the same time every night made it a massive game changer. I'm 40 and been skinny most my life. Was 175 now I'm a solid 190. Took about 3 in a half years tho.

[akeelyaqub]

My tip would be to keep active throughout the day. Running, burpees, boxing, mma, walking, cycling, small workouts, anything to keep your blood moving. Humans arent meant to work out intensly for just 1/2 hours and then spend the rest of the day sitting/laying down. The more blood you pump, the faster nutrients are delivered to your muscles.

[ThrobbingChomboni]

Thank you. I'm going to try incorporating your info into getting back into shape. I made mad weight drop and great gains performing a job that was lower weight, but ultra, ultra physical, and then changed jobs. I've seen mass and strength drop in the past but at my current age it's been very pronounced and I want to reverse that and improve. So thank you bro!!!

[yaboiij]

You don’t always need to base it off of a certain amount per week (7 days) model. You could train a muscle group every 4-5 days for instance. That’s more than once per week but less than twice per week.

[pulkitjain]

💪 Muscle Stimulation for Growth and Strength
- Moving weights or using bands in the 30-80% of one rep max range is best for muscle hypertrophy and strength.
- Using weights in the 30% range biases towards hypertrophy, while 75-80% biases towards strength gains.
- Performing sets to failure or near failure is important for muscle improvement.
- Untrained individuals and those training for 1-2 years should perform enough sets per muscle per week.
- For maintenance, at least five sets per muscle group per week are required.
- Three stimuli for muscle change are stress, tension, and damage.
- Myosin filaments in muscles get thicker when stressed, leading to muscle growth.

[KaiFrancis]

Thank you you explained that really well for a layman's person

[samreimann]

I've worked out for years but always struggled with eating large amounts. I have never really had the stomach for it. I've just accepted that and just concentrated on being disciplined and consistent

[scottfisher]

With the right intensity, alternating upper and lower body workouts, for three total days a week is enough. Rest and recovery are as important as the workouts. Mentzer, Platz any Yates have been preaching this for years.

[joeestrada]

My workout program wants me to do usually 8 to ten reps for each exercise for 3 to 4 sets. I started just doing it till failure and am noticing more improvement than before💪

[cahlendavidson]

That big roided-out dude hauling ass on the treadmill is the funniest thing I've seen all week 😂

[Tikvicki]

you need to know your body also. I never did more than 3 sets per muscle group and I had crazy gains and still do after 3 years. So knowing your own body also and genetics too

[jessejohnson]

At my strongest when I was younger I'd do every main exercise every day and just keep adding more reps, more sets, rhen eventually more weight over time and next thing I knew I was benching 375 and leg press around 1400 in high school

[TypicallyUniqueOfficial]

Even though Huberman doesn’t specialize in hypertrophy training, he excelled at being able to extrapolate such highly accurate and quality muscle building advice from the literature.

This is super to the point and so straightforward anyone can understand.

[berner]

But what about the idea of starting AT say 30% of ORM and increasing the weight with each set up through to 80% until/near failure?

[michaelandrew]

Full body three days a week. Is great. Hit each body part 3 to 5 sets each day

[Scott-hqdf]

3 days on 1 day off...1 day rest and repeat...4-5 exercises on each body part...day 1 shoulders, legs...day 2 back/biceps...day 3 chest/triceps...rest and repeat...change order and exercises every 6 weeks, 8-12 reps each set to failure and Hypertrophy every time! Eat a healthy 3000 calories+ 1g protein per lb. Of body weight...6 months you will gain 10-20lb. Lean muscle. It WORKS! GET AFTER IT!

[Gk]

Don’t know how effective it is but I just keep doing sets until I can’t go anymore. I usually end up stopping around 5-6 sets of somewhere between 6-12 reps.

[jessegentry]

Thanks for putting things in simple terms that everyone can understand.