Neuroscientist: The ONLY Workout Routine You Will Ever Need | Andrew Huberman

Andrew Huberman explains the “3 by 5 Protocol”, a fitness regimen with a wide range of benefits including increased strength, less muscle soreness, improved cardiovascular activity, and better mental focus and clarity.

00:00 Intro
00:26 The “3 to 5 Concept”
1:43 Benefit 1
02:16 Benefit 2
3:16 Benefit 3
05:17 The Protocol
08:14 Conclusion

Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.

This video is a condensed and highly edited version of the full 96 minute podcast from @HubermanLab. We highly recommend watching the full episode and following the pod.

Speaker: Andrew Huberman
YouTube: @hubermanlab

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#strengthtraining #andrewhuberman #hubermanlab #fitness #exercisemotivation #fitnessmotivation #exercise #weightlifting

[kbkesq]

If you’re older and avoid squats as I tend to do for anything heavy, the work around for legs is to use hip belt squats- but use a machine at a gym or if you have a home rack we got the most awesome one for a very affordable price- fringe hip belt squat with kickstand. It’s amazing and 100% back safe. No standing on blocks.

[jeremyspencer]

Its all about the bodies adaptation. Huberman probably wasn't doing any sort of strength based work prior to him trying the heavy 3-5 rep work and when he finally did his body responded. I did NOTHING but low rep high weight work for years and got pretty big and strong, but honestly started to feel like shit from being stiff, sore and no mobility. I switched to a high volume high rep Calisthenic routine and WHALLA I got some pretty awesome hypertrophy gains and I felt amazing as far as getting some mobility back and just not being absolutely wrecked 24/7. Its all about incorporating something you have not been doing and thats what the body responds to.

[marcd]

Thank you for the video, but the title should be changed for two reasons, mainly:

1. Any time someone tells you there is one workout (or diet, for that matter), that works for every person, every time, do additional research, because this isn't true.

2. Having a title stating this is "The ONLY Workout Routine You Will Ever Need", and then talking about doing this routine for 8, 10, or even 12 weeks doesn't make sense.

This is a routine to add in to your schedule for a set amount of time, then you go back to your regular routine, or even a third routine to keep your workouts interesting.

This is also why it is getting more difficult to find regular channels to watch, because there is so much click bait, AI being used, and misleading information, many people won't know who to believe.

[bipolarbear]

Good, clear distinction on strength versus hypertrophy.

[michaelorlando]

Will be trying to implement this protocol. Time to change up my routine

[ericlee]

This one man has the perfect plan for every single part of our lives all the way to the cellular level.

[MxM]

It super important when you go heavy to take warm ups seriously when you are old. And Sauna after a hard lifting workout is miraculous for old guys.

[adventures_media]

This is great advice. It’s kind of an adapted form of powerlifting. It would be good to note this is ADVANCED training for someone who has been training long time and has good body integrity without major injury. Also form is super important. This kind of training can easily overwhelm weak stabilizers and lead to injury

[carljacobson]

Dr Huberman just experienced the benefits of Pure Strength Training and increasing Motor Unit Output.
It's Strength that carries over to all other Physical Activities.

[ohewjok]

I train in the 1000-5000 rep range and I’m 107 years old.

[dannyb]

M/F i do this with barbell work for chest and shoulders. T/Sat i do high rep cable work for arms and some shoulders.

[gambonelaw]

Not the fear of getting too big but the fear of getting your ass hurt if your over 35. Go get under a bar for 3-5 reps to failure if you train alone. 8-15 will get you the same benefit and let you train safely.

[theophilos]

I am 2 weeks into this new routine, but 3-5 minutes between each set is terribly long. I shortened it to 1.5 minutes and that helps. But so far, the routine has been fun and beneficial. I am lifting far more than I could ever before. At the end of 12 weeks, I will see if it continues.

[PhilD]

Highly recommend the Mike Menzer program. My strength gains were incredible over 2 months.

[nolansacket]

Reg Park was alternating in 3 month blocks of 10 reps and 5 reps 70 years ago. Charles Poliquin called it accumulation (10-15 reps) and intensification (1-5 reps). Like Arnold claiming super setting alternate bodyparts (chest/back) improved recovery and gains. Science is just catching up.

[AFSMG]

In any of them explain the physical training you do? Thank you so much. A greeting from Spain.

[CoachMeMLD]

How long is the warm up before you start the protocol each time

[gilabola]

I started lifting in my 30s a decade ago and now regularly do 3x5, but I started lifting with 5x5. When he said his cardio also improves, I think he is referring to high rep lower weight accessories lift which is part of 3x5 program. Those lifts feel like high intensity cardio.

[lisatemplin-rayborn]

Is Respire the same as the Huberman Lab channel... which one to follow? thank you

[Primex]

Anyone an idea if you can also incorporate this method with Calasthenics? Any program's available? Would love that