The Lazy Way to Burn Fat & Build Muscle | Andrew Huberman

In this video, we explore "The Lazy Way to Burn Fat & Build Muscle" with insights from renowned neuroscientist Dr. Andrew Huberman. Discover how simple lifestyle changes and science-backed strategies can help you achieve your fitness goals without spending hours in the gym. Learn about the power of sleep, diet, and efficient workouts to optimize your body composition and enhance overall health.

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Timestamps:
0:00 Dr. Andy Galpin's training method
0:51 Benefits
2:10 3 by 5 Protocol
5:00 Sugar Cane Method
9:14 Nutrition and Supplements

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[Wolfman]

I trained like this for years, got very strong, also developed some injuries, I now mostly train in the 20 to 30 rep range, far better for Hypertrophy and Joint Health, means more time lifting but my body is overall much healthier.

[angelalopez]

I just started a protocol similar to this, except, since I'm 58, I use lighter weight and do each rep extremely slow. This prevents injury, yet by the 3rd- 4th rep, my muscles are shaking and I reach failure. This also allows me to really concentrate on the mind/muscle connection. Also, I don't need as much rest time between sets.

[matijabg]

I can't believe you got me to watch the whole 11 minutes. This video is truly beneficial and worth it!

[YutbisSUS]

If you're a newbie or just coming back to lifting after a hiatus, and you're experiencing clicks or grinding throughout your movements, it is wiser to use moderate weight in the beginning and working on technique and focusing on all the clicking to stop before you increase to heavy weights of 1-5 reps. It will save you from injury in the long run.

[xMohJeex]

Two points:

Research has shown there is no actual difference between rep ranges from around 5 to as much as 30, when intensity is matched, when it comes to both strength and muscle gains (matching intensity = going to muscular failure)

Research has also shown that, if you go to true muscular failure, doing more than one set doesn't add much benefit. It just adds additional wear and tear on your joints, more time in the gym and a bigger hole into your recovery that your body has to recover from.

[joemomma]

If you are truly interested in sliming down start walking for a month prior to lifting weights. Then bike and then elliptical machine. When you can do 30 minutes on each machine back to back to back. You’ll know your cardiovascular won’t be the problem when you incorporate weights.

[JohanFitFoodie]

Going for fewer reps but increasing weight definitely has skyrocketed my strength the past year, despite being 36. Together with mostly whole foods and walking they've definitely transformed my body 🔥😊💪 Feeling my most energized ever 👌

[Manuelrive]

The human body is built to move from sun up to sun down but we’re so used to spend all day from a seat to the bed that even thinking of doing any movements for two hours seems radical and even dangerous. The body is capable of doing amazing things, we just don’t want to make the sacrifice.

[phil-spinelli]

this was a good video. I'd like to say I like to add a drop-set to the last set, so I do 3-5 reps, then drop the weight and do a few more, repeat, repeat, until hitting around 15 + reps. Gives a great pump at the end and still allows me to build up my strength

[MayaAgrippine]

I don’t like this style for me personally. Going heavy with low reps gave me more injuries then ever before. So I prefer higher reps and lower weights. I feel better that way, get really good physique and my joints are happy.

[bm]

5 exercises x 5 sets x 5 minutesof rest is over 2 hours standing or sitting around doing nothing. Are you seriously suggesting 2 hour workouts? My limit is 45 minutes - too many other things to do with the rest of my days. And I've been lifting for 50 years. Yes, I am in my 60's.

[CapybaraCM]

Lower weights and higher reps are much better for most of us. Lower likelihood of injury for people over 35. I used to do this workout when I was 16-25 and it was fine but as I age, I break easier and take longer to heal. Can’t afford the down time. If I can’t do 10 reps of a weight, I lessen the weight in the next set.

[CaptZenPetabyte]

...the only thing stopping me from low rep / heavy lifting that I used to do when I was younger is that I am now 49yrs and my degenerative spinal disease has finally caught up with me

[cecilecorpuz]

My work out session are different from most others, one of my exercises will be doing combo sets with Dumb bells while riding an exercise bicycle, 4 to 5 exercises 6 to 8 sets within a 300 calory burn, level of intensity choice, 6 to 7 with an rpms being in the range of 55 to 65, there's not much of a rest period in between each exercise 10 to 15 seconds and it's onto the next exercise, bang out 4 to 5 exercise in a row only then I'll take a 2 to 3 minute rest do note, the exercise bike that I am using will be with a set of forearm pads, this is where I will rest the dumb bells during the rest periods, there's no changing up with weight selection when doing different exercise, I'll have to survive with what weight selection I will choose, from there it's balls to the walls, after one of these sessions I'm basically a wet rag, I will go to the gym 7 days per week and I am doing this grind every single visit to the gym, I was the only gym member doing this work out, and now there's 2 doing the work out, my other half has jump into the game as well, now she's the 2nd wet rag in the gym.

[derekmartin]

I believe Mark Rippetoe explained this thoroughly in Starting Strength. It's recommended to use a 3x5 protocol for novices, but 5x5 has been used with great success by many.

The only issue is if you don't know your current limitations. If you haven't progressed and dropped back a couple of times, it's really easy to overload your nervous system by doing too much too quickly. Yeah, I've done it and it sucks. You're body will protest your every movement and mentally you feel stressed and burnt out. As every older lifter will say: take it slow and steady. This is not a sprint, but a marathon. Listen to your body and pull back a little when it tells you too.

Or you can be laid up in bed for a week not wanting to do anything outside your basic functions.

[ballhawk]

I've had the best results going heavier, typically 3 reps, and just one set, with very slow movements, emphasizing the eccentric, such as 5 seconds lifting and 8 seconds lowering. And always waiting until fully recovered (not sore) before training again. HIIT can be more frequent, like every third day or so. Anything more frequent has been counterproductive. I'm on the older side, but even the 2023 national champ Michigan football team only worked out every other day, take resting the day before the game completely, and consistently had more in the tank late in the game than their opponents during crunch time.

[mzh]

This works well.
I like to do 8-12 weeks with 6-12 rep range sets for volume, hypertrophy, etc. and follow this with one week off, followed by 4 weeks strength training, targeting 2-4 rep sets (very important not to fatigue muscles). You want to feel like you "left some gas in the tank" when you are done. That way, you can work 1-2 different set of muscles every day during this stretch and not be overworking your body. For the strength sets, do warm-ups with 50% max for 3-5, reps then hit your strength sets at 90-95% max.

[SM-bubz]

As an overweight guy, I started something like this a year ago. 5 days a week, 4- 5 exercises a day, 3 set of as close to failure as I can get, of 4- 6 reps each set. Once I hit three sets of 6 reps, I add weight to drop my max down to 4-5 reps until I get to 6 reps again and repeat. I'm down 40 lbs, but have gained a bit of muscle, but strength has increased quite a bit for a 53 year old who never really lifted in the past.

[arturoalvarez]

Is not Lazy but its more on the time efficiency. To not waste too much time workout. Cuz some benefit from more reps for muscles endurance and hypertrophy for the smaller muscles.