Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains Andy Galpin, PhD's "3×5" protocol and why cycling low-repetition strength work can improve overall fitness. Here's how it works: - 3-5 exercises per workout - 3-5 working sets for each exercise - 3-5 reps - 3-5 min rest between sets -... 3-5x weekshow more

@DrAndyGalpin @hubermanlab Love Huberman's work on strength protocols. His research shows low-rep cycles optimize neural adaptation and reduce CNS fatigue. Finally science catches up to what bodybuilders knew all along!

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@hubermanlab @DrAndyGalpin This sounds like Pavel Tsatsouline's program from his Beyond Bodybuilding Book released 20+ years ago...

@hubermanlab @DrAndyGalpin Is it the best use of your limited time in the gym though?

@hubermanlab @DrAndyGalpin Or grow and raise your own food. Workouts all day everyday, I have never felt better.

In the FWIW DEPT. According to the only PhD America has produced in the last 60 years that understood knees can’t bend sideways, if the average person wants to lift weights, they should do one set per muscle group. They should do 20 repetitions of that one set. They should train daily if they have the time. Every week they should go up 5 reps until they get to 40 reps. Then they can go up 5% on the weight and start over. The best ability is availability. The chances of running out of adenosine triphosphate are much lower this way. This will give you a strength and cardiovascular workout. 5 muscle groups would be more than enough. He highly opposed Cleans and Squats. Try to avoid taking two days off in a row.

I may have missed it, but I haven’t heard you talk about the benefits and function of deep tissue self massage. I got a massage cane a couple of weeks ago and spent a full four hours with it one day. Got my hamstrings, shoulders, neck and pecs. Felt like I was walking on clouds the next day and my strength training and tennis improved tremendously. @DrAndyGalpin spoke about it tangentially during your recovery podcast. t’s worth its own session.

@hubermanlab @DrAndyGalpin need big weight to get big

@hubermanlab @DrAndyGalpin Pavel

@hubermanlab @DrAndyGalpin Can you superset this workout? Otherwise, rest times make it lengthy.. Any protocols to share as a starting point? A program optimizing exercise order to rest each muscle without stopping entirely would save time and be much easier to stick with.

@hubermanlab @DrAndyGalpin