The "3 by 5" Protocol: How & Why to Build Your Strength

Summary

The transcript discusses the benefits of incorporating low repetition strength training into one's fitness routine. It highlights how training in the three to five repetition range can lead to increased strength, improved cardiovascular fitness, and reduced muscle soreness. The speaker shares personal experiences and introduces Dr. Andy Galpin's 'three by five protocol', which involves three to five exercises per workout, with three to five sets per exercise, three to five repetitions per set, and rest periods of three to five minutes between sets. This approach is recommended for a specific period, such as 12 weeks, to maximize strength gains and overall fitness improvements.

Takeaways

• 💪 The majority of people engage in resistance training with a focus on 5 to 15 repetitions, which is beneficial for building strength and enhancing muscle growth.
• 🏋️ Dr. Andy Galpin suggests incorporating a specific training phase in the yearly cycle, such as 8 to 12 weeks, to focus on the 3 to 5 repetition range for strength gains.
• 📈 Training in the 3 to 5 repetition range can lead to significant strength improvements that persist even after returning to higher repetition ranges.
• 🚴‍♂️ Strength training with low repetitions unexpectedly improved cardiovascular performance, likely due to stronger muscles supporting endurance activities.
• 🏋️‍♂️ Training with heavy weights for 3 to 5 repetitions does not typically cause muscle soreness, which is a common issue with higher repetition training to failure.
• 💊 The '3 by 5 protocol' involves performing 3 to 5 exercises per workout, with 3 to 5 sets per exercise, 3 to 5 repetitions per set, and resting 3 to 5 minutes between sets.
• 🔄 After a period of low repetition training, returning to higher repetitions allows for the use of heavier weights in good form, enhancing both strength and muscle hypertrophy.
• 🚶‍♂️ For smaller muscle groups, a slightly higher repetition range of 5 to 8 might be more effective to ensure adequate muscle fatigue with proper form.
• 💡 Training in the 3 to 5 repetition range can provide mental freshness and enhanced focus and cognition, contrary to the mental fatigue often experienced with higher repetition training.
• 🏃‍♂️ Strength gains from low repetition training can improve performance in endurance activities, allowing for better form and longer duration of cardiovascular workouts.
• 💎 For those concerned about bulkiness, low repetition training is more focused on strength rather than muscle size, making it suitable for maintaining cardiovascular fitness without adding significant muscle mass.

Q & A

What is the common repetition range for most people doing resistance training?

The common repetition range for most people doing resistance training is between 5 to 15 repetitions per set.

What are the benefits of doing resistance training in the 5 to 15 repetition range?

Doing resistance training in the 5 to 15 repetition range, when done with sufficient intensity, can help build strength, enhance hypertrophy, and is tremendously beneficial overall.

What does Dr. Andy Galpin suggest for a portion of one's yearly training cycle?

Dr. Andy Galpin suggests training in the three to five repetition range for some portion of one's yearly training cycle, such as 8 to 12 weeks, for tremendous benefits in strength.

What benefits did the speaker experience from training in the three to five repetition range?

The speaker experienced increased strength that persisted, improved cardiovascular training, and reduced soreness after workouts.

How does training in the three to five repetition range affect cardiovascular output?

Training in the three to five repetition range can improve cardiovascular output by strengthening the muscles used in endurance activities, allowing for better form and longer duration of cardiovascular training.

What is the 'three by five protocol' mentioned by Dr. Andy Galpin?

The 'three by five protocol' involves doing three to five exercises per workout, with three to five sets per exercise, three to five repetitions per set, and three to five minutes of rest between each set.

What is the recommended frequency for doing the 'three by five protocol' workouts?

The recommended frequency is three to five times per week, although the speaker found it challenging to do this for certain muscle groups like legs without impeding on recovery or other life aspects.

Why might someone be averse to training in the three to five repetition range?

Some individuals might fear that training in the three to five repetition range will make them too big or bulky.

How does training in lower repetition ranges affect hypertrophy or muscle size?

Training in lower repetition ranges is more geared towards increasing strength and shifts away somewhat from increasing hypertrophy or muscle size.

What is the exception to the 'three by five protocol' for smaller muscle groups?

For smaller muscle groups, it's suggested to work in a range of five to eight repetitions instead of strictly adhering to three to five repetitions, as it can be challenging to adequately fatigue these groups with such low repetitions.

What additional benefits did the speaker notice when returning to higher repetition ranges after training in the three to five repetition range?

After training in the three to five repetition range, the speaker noticed the ability to move much heavier weights in good form during higher repetition ranges, which induced more hypertrophy while still gaining strength, reduced soreness, and improved mental freshness.