The "3 by 5" Protocol: How & Why to Build Your Strength | Dr. Andrew Huberman 

Thanks

Example of a week of such workout?

AI summary?

@@Ben_Neill Assuming so

@@JustBrowsing777 You are welcome

Yup, seems like Rip was right all along.

Most common: Stronglifts is 5x5 Starting strength is 3x5

Well, if you're a beginner, don't do it. This protocol appears to be for advanced people.

You should not be struggling to finish your reps until you are a competent lifter. It has nothing to do with shape, everything to do with knowledge/experience of fighting injury

@@caio1820 right, not for beginners or older folks concerned about their joints.

You realise that 3x5 is Starting Strength? For beginners.

It only needs to be “heavy” to you. It’s relative.

It took that long because you’re doing it right, likely injury free, and maintaining healthy workloads. I’m a PT and a CSCS, you keep it up and you’ll stay healthy. Great work

I like that protocol!

​@@myershi8a great programs should incorporate all rep ranges. I go 3-5 on main lifts, 6-8 on a supplemental lift, 10-12 on most accessory lifta but will incorporate some higher 15 plus rep sets some finishing acessory exercises as well

5 x 5

I agree.

Which episode is this from please?

Alright, non-professional rando here, just in case no actual expert chimes in. I have followed quite a bit of research on the topic of strength and hypertrophy, and a good amount of them include (and sometimes analyse separately for) women. From that perspective I can tell you that usually there isn't all that much difference in _how_ you should train, but there will be differences in how training is experienced and what the effect will be. Different hormones and muscle fiber composition make that women typically can but also have to do more sets, so that's something to account for either way. I admittedly know fairly little on menopause specifically, but the little I know is that the hormonal changes will increase muscle atrophy and osteoporosis. Any form of resistance training will help minimising and/or delaying this. Whether you focus that on hypertrophy or strength is really a matter of choice and goals; strength and hypertrophy training have a correlation of 0.4, meaning that if you will train the one, you will fairly certainly get some benefits for the other. The greatest effect for strength and minimising osteoporosis is heavier weights, lower-rep ranges, and (for strength) not taking sets to absolute failure (leave 1-2 reps in the tank per set). For hypertrophy, you will want higher rep-ranges and lower weights, but take each set to failure. Another, more important consideration, is your expertise in form. Consistency is king, and thus injury prevention is too. Lower weights and higher rep-ranges is certainly less risky to make a wrong move, and less impactful if you do. TLDR: If you are in menopause, there's not so much need to train differently as there's mostly just more need to train than for men and non-menopausal women. But the higher set-range for women does apply, so with this 3-5 heuristic, ensure you do get enough sets in (certainly for the lower body). As consistency is most important, ensure you employ a coach if need be, to ensure you maintain proper form whatever you do.

I'm not a doctor either but strength training increases your sensuality and libido without medication. Mainly because the physiological and psychological effects increase dopamine endorphins and neurotransmitters.

Don't stop napping! 😊

Stronglifts for the Win!

I had the biggest gains while doing 5x5

I only do this

The vast majority of training wisdom was solidified by the 80s. After that science has just been approving what the common wisdom was anyway.

@@jvm-tvthat’s true, people don’t realise we mostly have same knowledge since 80s. It’s like loop we stuck in, people take old concepts, give a new packaging and act like it’s something new. There is not really that much novelties as people think

Just start light and add 5 lbs each workout.

Well definitely having experience in a movement pattern and being good at it first, would be recommended or you can expect to get injured with compound movements

Or starting strength

@@chris51ificationyup, or almost any program from an experienced Olympic weightlifting coach or powerlifting coach.

For balance and maintenace, this is perfect. With strength, you can do it more often in a week, since muscles don't deplete glycogen and no denaturation of muscle fibres from lactic acid buildup.

Yeah, Fighter 👌

My understanding is that you would want to go close to your 1RM, lets say 80% or more of your 1RM where you can perform 3 to 5 reps. Those 3 to 5 reps should not be easy to do and you can adjust the weight based on the exercise you are doing and gradually increase the weight over time (ideally around 3-5% every time). And yes, you should warm up properly to not get injured.

If you watch Andy Galpin more he suggests that the load for strength|power training should be in 30-60% of 1RM depending on the exercise. So, it is unlikely to be close to failure with 3*5 approach. Failure should not be a concern for absolute majority of such program. Mr Huberman wasn't that clear on this. Also, deadlift isnt ideal for power training due to risk of injury as this type of training should be done with maximum speed intention on every rep. Hope this helps, but please, indulge yourself on watching full podcast they did.

@@danilabezmenov3489 Thanks so much. I definitely have to revisit the series with Dr Andy Galpin 😉

Barbell trainers would commonly agree that 15-20 minute mobility sessions 2x's or more weekly and 2x's or more weekly stretching. I do these either at work during the day or at night while listening to podcasts.

Yes

Agreed. I tore a bicep tendon trying to lift too heavy. Looking at a four to six month recovery from this and it's very limiting and frustrating

I've learned that 1.5-2 minutes is an excellent balance between sets and of course this depends on how heavy one is lifting. If you are resting for 3 to 5 minutes. Do not get yourself distracted by scrolling. Distract yourself with mental feedback on the completed set and then mental visualization on the next set. Be under the bar 30 seconds before your next lift off the bar. No one has time for shucking and jiving in the gym.

Consider one of the below for a period of time but not all of them at one time: *Barbell logic *Starting Strength *Stronglifts *Greysteel Training

@godizself1 thank you!