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The grease the groove approach for increasing strength. Note this is not focused on hypertrophy. For hypertrophy you do want to go to failure sometimes (or more), and emphasize time under tension.

Andrew D. Huberman, Ph.D.

1,805,010 subscribers

380,213 Aufrufe • vor 1 Jahr •via X (Twitter)

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10 Kommentare

Profilbild von Midland Landman

Midland Landmanvor 1 Jahr

I keep seeing clips of this and get more confused. @hubermanlab we need another simple breakdown from you on this episode with some example protocols.

Profilbild von Martin Sætre

Martin Sætrevor 1 Jahr

I told my kids about this and now my 9 year old says “I’m just gonna grease the groove” every time he passes the piano and he does a quick minute of practice. Already seen improvements!

Profilbild von user

uservor 1 Jahr

Could you do this with multiple different movements so long as they don’t overlap in muscle groups? I.e squat and bench press, follow this for every 10 mins that way you build strength in more than 1 movement?

Profilbild von Chase DiPersia

Chase DiPersiavor 1 Jahr

I do this with writing music and it works well. Never thought to try it with weights. I definitely will.

Profilbild von emily miller

emily millervor 1 Jahr

I’ve listened to this whole pod. Would you consider doing an essentials on fitness/exercise/training? I’m still working on adding jumps and sprint from the Stacy Sims podcast. Now the Kettlebell Mile and next Grease the Groove. [brain explodes]

Profilbild von Daniel Aros

Daniel Arosvor 1 Jahr

"Grease the Groove" is a great approach for increasing strength. Reminds me of recovery runs between intense workout sessions.

Profilbild von Sami Osman

Sami Osmanvor 1 Jahr

Wonderful ✨️

Profilbild von Chuck Jewell

Chuck Jewellvor 1 Jahr

AKA farmer strength.

Profilbild von BogdanCobra🥷

BogdanCobra🥷vor 1 Jahr

👀👀

Profilbild von Eugen Borcea

Eugen Borceavor 1 Jahr

Interesting

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Strength vs. hypertrophy explained: - Strength = force production; hypertrophy = increase in muscle size, with no direct requirement for added function - Overlap is high for beginners and intermediate trainees, but the two adaptations diverge significantly at advanced levels - Powerlifters vs. bodybuilders: "The powerlifters will be significantly stronger than the bodybuilders on average, and the bodybuilders will have more muscle" - You can get stronger without adding muscle: "If you want to get stronger and you don't want to add muscle for any reason, it is quite easy to get stronger and not add much muscle mass" - Strength has two distinct components: physiology (neuromuscular force production) and mechanics (technique, biomechanics, sequencing, and skill) Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

Strength vs. hypertrophy explained: - Strength = force production; hypertrophy = increase in muscle size, with no direct requirement for added function - Overlap is high for beginners and intermediate trainees, but the two adaptations diverge significantly at advanced levels - Powerlifters vs. bodybuilders: "The powerlifters will be significantly stronger than the bodybuilders on average, and the bodybuilders will have more muscle" - You can get stronger without adding muscle: "If you want to get stronger and you don't want to add muscle for any reason, it is quite easy to get stronger and not add much muscle mass" - Strength has two distinct components: physiology (neuromuscular force production) and mechanics (technique, biomechanics, sequencing, and skill) Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

44,094 Aufrufe • vor 9 Tagen

A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

Official Strength Debates

21,302 Aufrufe • vor 6 Monaten

I don't conventional deadlift because it's not needed for bodybuilding. Deadlifts are a great strength exercise. Rack pulls below the knee are often a better hypertrophy exercise. More direct upper-back and erector stimulation and less systemic fatigue. Do you conventional or do you rack pull?

I don't conventional deadlift because it's not needed for bodybuilding. Deadlifts are a great strength exercise. Rack pulls below the knee are often a better hypertrophy exercise. More direct upper-back and erector stimulation and less systemic fatigue. Do you conventional or do you rack pull?

Damien Patrick

98,915 Aufrufe • vor 1 Monat

The many dangers of going below 8 reps:⠀ ⠀⠀⠀ - You now also get strength alongside muscle⠀⠀⠀ - Hypertrophy is more efficient⠀⠀⠀ - Reduced need for deloads⠀⠀⠀ - Less strain on the joints⠀⠀⠀ - Easier recovery between sessions - More frequent training⠀ - Meatheads hate you for knowing how to read the literature⠀⠀⠀ - Get labelled as ‘anti-science’ for following the science

The many dangers of going below 8 reps:⠀ ⠀⠀⠀ - You now also get strength alongside muscle⠀⠀⠀ - Hypertrophy is more efficient⠀⠀⠀ - Reduced need for deloads⠀⠀⠀ - Less strain on the joints⠀⠀⠀ - Easier recovery between sessions - More frequent training⠀ - Meatheads hate you for knowing how to read the literature⠀⠀⠀ - Get labelled as ‘anti-science’ for following the science

Sama Hoole

567,806 Aufrufe • vor 8 Monaten

hard to argue barbell squats are superior to smith machine if the goal is hypertrophy. less systemic fatigue. easier to reach true failure safely. better quad isolation. throw in a wedge for deeper knee flexion and wait for your legs to explode.

hard to argue barbell squats are superior to smith machine if the goal is hypertrophy. less systemic fatigue. easier to reach true failure safely. better quad isolation. throw in a wedge for deeper knee flexion and wait for your legs to explode.

Cody Main

27,584 Aufrufe • vor 1 Monat

I can't help it, this is what I believe Like it or not, I don't think the studies around heavy vs light weights for hypertrophy are clear

I can't help it, this is what I believe Like it or not, I don't think the studies around heavy vs light weights for hypertrophy are clear

Official Strength Debates

76,189 Aufrufe • vor 7 Monaten

Bench pressing 120 kg for 2 reps with the help of a spotter. Checking your PR is a great self-check of the current progress, be it strength or hypertrophy because in the both the scenarios you see an increasing trend in your 1 RM lift. But checking them too frequently in hypertrophy isnt a good idea as it decreases your workout volume as well as it creates too much fatigue and strain on joint health. You should check it once in 4 to 6 weeks or take the help of 1 RM calculator with your AMRAP set. This also gives an approx 1 RM without even doing it .

Bench pressing 120 kg for 2 reps with the help of a spotter. Checking your PR is a great self-check of the current progress, be it strength or hypertrophy because in the both the scenarios you see an increasing trend in your 1 RM lift. But checking them too frequently in hypertrophy isnt a good idea as it decreases your workout volume as well as it creates too much fatigue and strain on joint health. You should check it once in 4 to 6 weeks or take the help of 1 RM calculator with your AMRAP set. This also gives an approx 1 RM without even doing it .

Kamal Saini

31,655 Aufrufe • vor 8 Monaten

Just like Tony Stark, I always learn from my mistakes. This time around, I added weights on myself so I don’t get carried away. Here I am performing a strength accessory lift to improve my benchpress; not for hypertrophy.

Just like Tony Stark, I always learn from my mistakes. This time around, I added weights on myself so I don’t get carried away. Here I am performing a strength accessory lift to improve my benchpress; not for hypertrophy.

iJosh🃏

38,195 Aufrufe • vor 2 Monaten

During this conversation, Brad Schoenfeld, PhD shared something most lifters have never been told. Muscle growth is driven primarily by mechanical tension, not simply the amount of weight on the bar. Research shows that when sets are performed with high effort and close to failure, loads as low as 30% of maximum can produce similar hypertrophy to much heavier training.

During this conversation, Brad Schoenfeld, PhD shared something most lifters have never been told. Muscle growth is driven primarily by mechanical tension, not simply the amount of weight on the bar. Research shows that when sets are performed with high effort and close to failure, loads as low as 30% of maximum can produce similar hypertrophy to much heavier training.

Louisa Nicola

42,064 Aufrufe • vor 2 Monaten

Let me know if you think this is a good or bad analogy I often refer to low rep sets as the “sprinting” of the lifting of the weights All reps are high efforts driving up mechanical tension and type II fiber recruitment Add the proper resistance and BOOM hypertrophy

Let me know if you think this is a good or bad analogy I often refer to low rep sets as the “sprinting” of the lifting of the weights All reps are high efforts driving up mechanical tension and type II fiber recruitment Add the proper resistance and BOOM hypertrophy

Official Strength Debates

51,421 Aufrufe • vor 7 Monaten

Fitness twitter is filled with retards Risk reward bros - idiots that don’t understand that the very movements they deem risky are the ones that have the most profound impacts on long term health, durability, and injury prevention Hypertrophy bros - idiots that can’t comprehend that being stronger is never a detrimental life characteristic. You will never do a task and be like: “damn, wish I was weaker” Strength specialists - this niche barely exists in any meaningful sense, like they are the ones that think you need to train near failure all the time but also refuse to use the barbell which is the only objective strength measure… then they think they are hypertrophy experts and really just learned about the effective reps model and thought it was the holy bible or Quran Want a good coach? Hire someone that understands nuance Here’s 3 reps of force development bench… stuff that your coach doesn’t think does anything… followed by 315 for 20 reps… Suck my dick

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JackedBasedMgr

16,229 Aufrufe • vor 2 Monaten

Low Rep Hypertrophy Sets “WHO IS IT FOR?” Spoiler, not everyone but I’ll tell you who I think can benefit from them the most Links below to the articles I mention

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He’s not playing 5 sports and 2 instruments. The kid is playing football all the time to have this kind of balance. “But I want my kid to do other things!” This approach is not for everyone. Being great is not for everyone either.

He’s not playing 5 sports and 2 instruments. The kid is playing football all the time to have this kind of balance. “But I want my kid to do other things!” This approach is not for everyone. Being great is not for everyone either.

Paul Spacey ⚽️

605,805 Aufrufe • vor 11 Monaten

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Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

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Elon Musk: 100-hour weeks are sometimes the difference between success and failure. “I’ve done many stretches of 100-hour weeks, where roughly six hours per day is sleeping. I would not recommend that. That’s for emergencies. It’s not all the time. Sometimes it’s necessary for success, or to avoid failure. I don’t want to be there. It’s pain, but sometimes it’s the difference between success and failure.” Source: In Good Company with Nicolai Tangen, April 8, 2024.

ELON CLIPS

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