Neuroscientist "90 Seconds Resting Time is Killing Your Gains" Dr Andrew Huberman

Optimizing muscle growth requires a combination of training frequency, intensity, volume, exercise selection, and rest intervals, with a focus on finding the right balance between repetitions and intensity, and prioritizing volume in workouts 

Questions to inspire discussion 

• What factors are important for optimizing muscle growth?

  —Training frequency, intensity, volume, exercise selection, and rest intervals are all important factors for optimizing muscle growth.

• Why is it important to incorporate both bilateral and unilateral exercises?

  —Incorporating both bilateral and unilateral exercises engages different muscles and movements, leading to more comprehensive muscle development.

• How many working sets per week are recommended for each muscle group?

  —A minimum of 10 working sets per week is recommended for each muscle group to promote hypertrophy.

• What is the ideal range for rest time between sets?

  —The ideal range for rest time between sets is 15 to 20 seconds.

• How many repetitions per set are required to induce hypertrophy?

  —The number of repetitions per set required to induce hypertrophy is somewhere between four to 30, with the first 20 repetitions needing to feel exceedingly light.

Key Insights

• 💪 "What's driving changes in hypertrophy is much more well-rounded and so you have options to get that remember you're training a movement and now you're training a response and a muscle."
• 🩸 "Blood Flow Restriction Training, where you block blood flow and use low load to fatigue failure, is an equally effective way of inducing hypertrophy."
• 🏋️‍♀️ "When it comes to hypertrophy, it's important to focus on modifiable variables like exercise choice, volume, sets and repetitions, and frequency of training."
• 📊 A minimum of 10 working sets per week per muscle group is recommended for generating and maintaining hypertrophy.
• 💪 "15 to 20 reps per set is the range you want to aim for to maximize your gains."
• 💪 Going to failure in your workouts is still important, especially for highly trained individuals, as it helps stimulate muscle growth and adaptation.
• 🏋️‍♂️ "Another way to go about it is simply doing it on the last movement of the day... But whatever your last finisher is, you'll hit total failure on that one." - Dr. Andrew Huberman recommends pushing to failure on the last exercise of the day to maximize muscle growth.
• 💪 "If you're training for strength, cut your volume in half, get those few repetitions done at a high load, and just don't do very many sets today" - Dr. Andrew Huberman suggests prioritizing intensity over volume for strength training.
• 💪 "If hypertrophy is the goal, remember volume is the driver there."

#Health #Wellness #Hypertrophy

Clips 

• 00:00 💪 Training frequency, intensity, and volume are key for muscle growth, and incorporating a variety of exercises, both bilateral and unilateral, is important for engaging different muscles and optimizing hypertrophy.
  • To induce hypertrophy, the muscle needs to be challenged and the signaling cascade for protein synthesis needs to be activated either through a strong signal once, frequent signals, or a combination of both.
  • Training frequency, intensity, and volume are all important for inducing hypertrophy, and as long as one of these variables is high, the desired signaling cascade will be activated.
  • Choose exercises in a variety of fashions to optimize hypertrophy and consider modifiable variables such as choice order of movements, volume, sets and repetitions, and frequency of training.
  • It is important to incorporate both bilateral and unilateral exercises in your workout routine, as they involve different movements and engage different muscles.
• 03:53 💡 Choose the right exercises for your body, use machines to target specific muscles, and adjust variables like volume, intensity, and rest intervals to optimize your gains.
  • Choose a combination of compound and single joint movements for strength and hypertrophy, focusing on exercises that work for your specific body and technique, and consider using machines to isolate and target specific muscle groups.
  • Modifiable variables in exercise, such as volume, intensity, and rest intervals, interact with each other and affect each other's outcomes.
• 06:00 💪 Pre-fatigue exercises and a minimum of 10 sets per week per muscle group are recommended for muscle growth, with an ideal rest time between sets of 15 to 20 seconds.
  • Pre-fatigue exercises can be used to prioritize specific muscle groups, and a minimum of 10 working sets per week is recommended for each muscle group to promote hypertrophy.
  • To maintain and initiate muscle growth, aim for a minimum of 10 sets per week per muscle group, with 15 to 20 sets being more realistic, and even indirect activation of secondary muscles can contribute to reaching this goal.
  • The ideal range for rest time between sets is 15 to 20 seconds, and as long as you're within that range, you just need to focus on finding a balance.
• 09:20 🧠 The key to maximizing gains in muscle growth is to find the right balance between the number of repetitions per set and the intensity, with the first 20 repetitions feeling light.
  • If you can maintain a high volume of working sets for 6-8 weeks without being too sore, then the issue may be that you are either doing too many repetitions per set or not enough repetitions.
  • The number of repetitions per set required to induce hypertrophy is somewhere between four to 30, with the first 20 repetitions needing to feel exceedingly light.
• 10:46 💪 Going close to failure during sets is important for muscle gains, and it is suggested to perform exercises with one or two reps in reserve or reach failure on the last movement of the day to optimize gains.
  • To maximize gains, it is important to push close to failure during sets, regardless of the number of repetitions.
  • Going close to failure, but not necessarily complete failure, is important for muscle gains, and going to failure may be beneficial for highly trained individuals in certain exercises.
  • To optimize gains, it is suggested to perform exercises with one or two reps in reserve and switch to safer single-joint exercises like the hack squat or leg extension machine, or alternatively, reach failure on the last movement of the day.
• 13:40 💡 Rest periods for hypertrophy can be longer, but the challenge must be increased; order of sets doesn't matter as long as desired stimuli is reached; adjust volume and rest intervals for endurance training and reduce volume but increase load for strength training; speaker mentions being short on time and not feeling their best.
  • Rest periods between sets for hypertrophy can be longer (up to three to five minutes) but the challenge must be increased in either mechanical tension or muscle breakdown, and it is generally recommended to stay within a two-minute range for optimal results.
  • The order in which you divide or combine your sets doesn't matter as long as you reach the desired total stimuli.
  • To optimize your workout based on time constraints, adjust the volume and rest intervals for endurance training and reduce volume but increase load for strength training.
  • The speaker mentions that they are short on time and not feeling their best today due to being in a hotel.
• 17:23 💪 Three days a week of total body workouts, combining whole body and body part split workouts, is a more effective approach for most people, while avoiding excessive muscle soreness.
  • The duration and frequency of workouts should be considered together, as the frequency of training a specific muscle group may be difficult to maintain if it is only done once a week, unless the load and volume on that day are very high.
  • Three days a week of total body workouts, with the option of combining whole body and body part split workouts, is a more resilient and effective approach for most people.
  • Excessive muscle soreness should be avoided during training, with a rule of thumb being to stop if the soreness level is higher than three out of ten, as it indicates potential injury.
• 20:25 💡 To optimize muscle growth, prioritize volume in your workouts by using lighter weights, reducing range of motion, and incorporating machines, while still ensuring enough volume for blood flow and recovery.
  • We use biomarkers like creatine kinase, LDH, myoglobulin, alt, and ASD to assess muscle damage and breakdown, and if there is a chronic problem, we may need to do blood tests, while also considering factors like training volume and sleep.
  • HRV heart rate variability is a more sensitive marker of training progress than resting heart rate, and motivation can also indicate when it's not a good day or week to train.
  • To maximize hypertrophy, focus on volume by using lighter weights, reducing range of motion, and incorporating machines, while still maintaining enough volume to promote blood flow and aid in recovery.

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