Exercise Scientist Critiques Andrew Huberman's Workout Program

Summary

Ce script vidéo présente l'analyse par Dr Mike d'une routine d'entraînement de Dr Andrew Huberman, un neuroscientifique. Il critique certaines méthodes comme l'exposition alternée au froid et à la chaleur, suggérant qu'elles n'ont pas d'impact significatif sur la récupération ou l'anabolisme. Il discute de l'importance de la fréquence et de l'intensité des entraînements, soulignant que la routine de Huberman, bien qu'efficace pour lui, pourrait ne pas être optimale pour la majorité des personnes en termes de volume et de fréquence pour maximiser la musculation.

Takeaways

• 🏋️‍♂️ Le protocole d'entraînement d'Andrew Huberman est axé sur une intensité élevée avec des sessions courtes pour maximiser la croissance des muscles.
• 🌡️ L'exposition alternée à la chaleur et au froid est discutée comme une méthode pour amplifier les hormones de croissance, mais son impact est considéré comme marginal par rapport à l'anabolisme et la récupération.
• 👨‍🏫 Dr Mike, professeur de sciences du sport et de l'exercice, analyse la routine d'entraînement d'Huberman avec un regard critique, soulignant les aspects scientifiques et les effets sur le corps.
• 🏃‍♂️ L'utilisation d'un gilet de poids pour la course est recommandée pour améliorer l'endurance cardiovasculaire et la force osseuse, mais avec prudence pour éviter les blessures articulaires.
• 👃 L'importance de la respiration nasale lors de l'exercice est remise en question, Dr Mike suggérant que cela pourrait indiquer un effort insuffisant.
• 🦿 L'entraînement des muscles tibiaux antérieurs est considéré comme une perte de temps pour la plupart des personnes cherchant à augmenter leur masse musculaire, à moins qu'il y ait des objectifs de réhabilitation spécifiques.
• 💪 L'entraînement des groupes musculaires principaux comme les cuisses, les fessiers et le dos est mis en avant pour optimiser la croissance musculaire et la force.
• 🧊 L'exposition à la chaleur et au froid peut aider à masquer la sensation de fatigue et de douleur, ce qui peut être bénéfique pour les athlètes professionnels nécessitant une récupération rapide.
• 🔥 La pratique d'intervalles d'entraînement d'intensité élevée, comme les sprints sur une bicyclette d'assaut, est recommandée pour améliorer le VO2 max et développer les fibres musculaires rapides.
• 👎 L'analyse finale de Dr Mike est que, bien que la routine d'Huberman ait certains mérites, elle pourrait ne pas être optimale pour la majorité des individus cherchant à augmenter leur masse musculaire et leur force.

Q & A

Quel est le protocole intensif mentionné par le narrateur pour amplifier les hormones de croissance?

Le protocole mentionné est basé sur l'exposition alternée à la chaleur et au froid, bien que le narrateur critique l'effet marginal de cette méthode sur l'anabolisme et la récupération.

Pourquoi le narrateur trouve-t-il que le dimanche n'est pas un bon jour pour démarrer la semaine de formation?

Le narrateur pense que démarrer la semaine de formation par le dimanche est intéressant car la plupart des gens ont l'habitude de commencer le lundi, ce qui peut entraîner des encombrements.

Quels sont les avantages du port d'un gilet de poids lors d'une course lente, selon le narrateur?

Le port d'un gilet de poids peut aider à construire la force osseuse, améliorer l'endurance cardiovasculaire et être bénéfique pour la santé globale, bien que cela puisse mettre un stress aigu sur les articulations.

Pourquoi le narrateur est-il critique en ce qui concerne l'utilisation de la respiration nasale lors de l'exercice?

Le narrateur considère que la respiration nasale est largement inutile et que les bénéfices en sont incertains, suggérant plutôt de jogger plus vite et de respirer librement pour améliorer la forme physique.

Quels sont les exercices que le narrateur recommande pour le lundi, qui est le jour de formation des jambes?

Le narrateur recommande des levés de talons (tib raises) pour commencer, suivis d'exercices pour les muscles des jambes tels que les adducteurs, les quadriceps, les ischios et les muscles fessiers.

Pourquoi le narrateur ne s'entraîne pas les dos chaque semaine?

Le narrateur mentionne qu'il a une anomalie génétique qui fait que ses muscles dorsaux grandissent facilement, donc il les entraîne tous les deux semaines au lieu d'une fois par semaine.

Quelle est la position du narrateur sur l'importance de la formation des muscles des avant-bras et des triceps?

Le narrateur suggère que la formation des muscles des avant-bras et des triceps est probablement pas une utilisation judicieuse du temps si l'objectif est la force, la puissance ou l'hypertrophie musculaire.

Quels sont les exercices que le narrateur pratique le mercredi pour maximiser l'effet de la chaleur et du froid?

Le narrateur pratique une séance de sauna très chaude suivie d'une immersion dans de l'eau froide jusqu'au cou, répétée plusieurs fois pour maximiser l'effet de la chaleur et du froid.

Quelle est la recommandation du narrateur concernant la fréquence d'entraînement pour les groupes musculaire?

Le narrateur suggère que la plupart des gens pourraient bénéficier d'un entraînement de chaque muscle groupe deux fois par semaine, voire deux à quatre fois selon les objectifs.

Quel est l'objectif de l'entraînement du vendredi selon le narrateur?

L'objectif de l'entraînement du vendredi est d'augmenter le débit cardiaque au maximum, en particulier en travaillant les fibres musculaires rapides avec des sprints courts et intenses.

Outlines

00:00

🏋️‍♂️ Analyse d'un entraînement sportif intensif

Dans le premier paragraphe, le narrateur aborde son protocole d'entraînement intensif visant à augmenter les hormones de croissance. Il critique l'efficacité limitée de l'exposition alternée à la chaleur et au froid pour l'anabolisme et la récupération. Ensuite, il présente son propre programme d'entraînement, commençant par les courses extérieures le dimanche avec un gilet de poids pour améliorer l'endurance et la santé globale. Il conseille également de courir plus vite et de respirer librement plutôt que de se concentrer sur la respiration nasale.

05:02

🦵 Entraînement des membres inférieurs et des muscles de la tranche

Le narrateur poursuit avec sa routine d'entraînement des membres inférieurs le lundi, soulignant que même si les jambes sont fatiguées de la course du dimanche, il est possible de travailler dur pour atteindre l'hypertrophie musculaire. Il commence par des levées de talons, bien que leur utilité pour la croissance musculaire soit minime. Il recommande ensuite des exercices pour les gros muscles comme les mollets, les ischios et les fessiers, plutôt que de se concentrer sur des muscles mineurs comme le tibialis antérieur. Il mentionne également son approche pour l'entraînement des épaules et des abdominaux, ainsi que son choix de ne pas s'entraîner le dos chaque semaine en raison de sa propre morphologie génétique.

10:04

🔥 Protocole de récupération par exposition à la chaleur et au froid

Dans ce paragraphe, le narrateur discute de son utilisation d'un protocole d'exposition alternée à la chaleur et au froid pour augmenter les hormones de croissance, bien que les effets soient minimes sur l'anabolisme et la récupération. Il décrit son expérience personnelle avec la sauna et le plunge froid, soulignant que bien que cela ne soit pas nécessaire pour la croissance musculaire, cela peut aider à réduire la douleur et l'inflammation après une séance d'entraînement intense, permettant ainsi une récupération plus rapide et une meilleure performance.

15:05

🚴‍♂️ Entraînement de la endurance et de la puissance musculaire

Le dernier paragraphe décrit le programme d'entraînement du narrateur pour améliorer son VO2 max et travailler les fibres musculaires rapides. Il mentionne son utilisation d'un vélo d'assaut pour des sprints intensifs et courtes, ce qui est bénéfique pour augmenter la capacité aérobie et la puissance musculaire. Il conclut en disant que, bien que son programme d'entraînement soit unique et adapté à ses propres besoins, il recommande aux autres de suivre des plans d'entraînement plus fréquents et avec plus de volume pour maximiser leurs gains musculaires.

Keywords

💡Hormone de croissance

La hormone de croissance est mentionnée dans le contexte d'un protocole intensif visant à l'amplifier sa production. Dans le script, il est question que l'exposition alternée à la chaleur et au froid a un effet si minime sur l'amplification de l'hormone de croissance qu'elle a presque aucun impact sur l'anabolisme ou la récupération. Cela illustre le thème de la recherche d'optimisation de la performance physique et la critique des méthodes non fondées sur des preuves scientifiques.

💡Hypertrophie musculaire

L'hypertrophie musculaire est un concept clé dans le script, abordé lors de la discussion sur les routines d'entraînement et les objectifs de musculation. L'entraînement est ciblé pour augmenter la taille des muscles, comme illustré par l'accent mis sur l'entraînement des jambes et la discussion sur les répétitions optimales pour la croissance musculaire. Le script mentionne que les répétitions comprises entre 6 et 30 sont efficaces pour l'hypertrophie, ce qui montre l'importance de cette notion dans le développement musculaire.

💡Endurance

L'endurance est abordée dans le contexte de l'entraînement cardiovasculaire et de la performance physique. Le script mentionne l'importance d'une bonne endurance pour les athlètes et la manière dont l'entraînement avec un gilet de poids peut aider à construire une endurance cardiovasculaire et une résistance osseuse. Cela reflète le thème de l'amélioration continue de la performance physique à travers des méthodes d'entraînement spécifiques.

💡Sauna

Le sauna est mentionné comme une partie du protocole d'exposition à la chaleur et au froid. Dans le script, l'auteur critique l'idée que le sauna peut augmenter significativement les niveaux d'hormone de croissance, suggérant que son effet sur la récupération et l'anabolisme est exagéré. Cela met en évidence le débat sur l'utilisation de techniques de récupération alternatives dans le contexte de l'entraînement sportif.

💡VO2 max

Le VO2 max est abordé comme un indicateur de la capacité aérobie d'un athlète. Le script explique que des entraînements intensifs et courts, comme les sprints sur un vélo d'assaut, peuvent aider à améliorer le VO2 max. Cela illustre le thème de l'optimisation de la performance aérobie et la recherche de méthodes efficaces pour augmenter les performances dans le sport.

💡Tibial raises

Les tibial raises sont mentionnés dans le contexte de l'entraînement des muscles des jambes. Le script critique l'efficacité des tibial raises pour la croissance musculaire, suggérant qu'ils ne sont pas un bon usage du temps pour la plupart des personnes. Cela soulève la question de l'efficacité des exercices spécifiques dans le développement global de la force et de la musculation.

💡Exercice aérien

L'exercice aérien est abordé comme un moyen d'améliorer la tolérance à la chaleur et au froid, ainsi que pour améliorer la récupération après un entraînement intensif. Le script mentionne l'entraînement en sauna et dans la baignoire glacée, ce qui met en évidence le thème de l'exploration de différentes méthodes pour optimiser la performance et la récupération physique.

💡Grip strength

La force de poignet est mentionnée en relation avec l'entraînement des muscles du dos et des épaules. Le script suggère que l'utilisation d'accessoires comme les manches de poignet peut aider à surmonter les limitations de la force de poignet et permettre un entraînement plus efficace des muscles du dos. Cela illustre le thème de l'importance de l'équilibre des forces musculaires dans la préparation athlétique.

💡Cardiovascular training

L'entraînement cardiovasculaire est abordé comme un élément clé de la préparation physique, avec une discussion sur les méthodes pour améliorer l'endurance et le VO2 max. Le script mentionne l'importance de l'entraînement intense et la variété des activités pour atteindre ces objectifs, reflétant le thème de la diversité des méthodes d'entraînement pour optimiser la performance physique.

💡Range of motion

La gamme de mouvement est mentionnée comme un facteur important dans l'entraînement pour améliorer la mobilité et éviter le besoin de séances de stretching séparées. Le script suggère que l'entraînement avec une profondeur de mouvement élevée peut aider à atteindre ces objectifs, mettant en évidence le thème de l'importance de l'amélioration de la flexibilité et de la mobilité dans le développement de la performance physique.

Highlights

Amplification of growth hormone through alternate heat and cold exposure is minimal and has little impact on anabolism or recovery.

Dr. Mike, a professor of sport and exercise science, analyzes Dr. Andrew Huberman's workout routine.

Training starts on Sunday with a focus on outdoor activities and moving as much as possible.

Weighted vests can be beneficial for fitness, but may cause acute stress on joints if not used properly.

Nasal breathing during exercise might indicate that the exercise intensity is not high enough.

Monday's focus is on leg training, which may not be ideal if legs are still tired from Sunday's activities.

Tibialis raises are often a waste of time for hypertrophy and bodybuilding purposes.

Training back muscles every other week can be effective due to genetic predispositions for growth in that area.

The importance of training with a deep range of motion to improve mobility and reduce the need for stretching.

Tuesday involves a protocol to amplify growth hormone through intense heat and cold exposure.

The benefits of heat and cold exposure for recovery are exaggerated and may not significantly improve muscle growth.

Wednesday is for shorter cardiovascular training and includes neck training to prevent sleep apnea.

Friday's workout aims to increase VO2 Max with high-intensity interval training.

Saturday focuses on smaller muscle groups like biceps, triceps, and rear delts.

The routine may not provide enough training volume for most people to achieve significant muscle growth.

Dr. Mike suggests training each muscle group at least twice a week for better gains.

The video concludes with a rating of the workout routine based on Dr. Mike's jealousy of Dr. Huberman's genetic advantage.

Transcripts

I do a protocol which is pretty intense

designed to amplify growth hormone yeah

so I'll save you spare you the expense

the amplification of growth hormone from

alternate heat and cold exposure is so

tiny that it basically affects almost

nothing as far as anabolism is concerned

or recovery is

[Music]

concern hey folks Dr Mike here for RP

strength I've been a longtime professor

of sport and exercise science I'm a

competitive bodybuilder and Brazilian

Jitsu Grappler

and today I'm going to be analyzing with

my super analysis

eyes

science Doctor Andrew huberman's workout

routine am I going to be nice or mean

never can tell roll

camera my training week starts on Sunday

that's insane it's supposed to start on

Monday and it's supposed to be

chest Sunday I make it a focused effort

to move as much as possible ideally

outdoors I will say that getting real

physical on a Sunday is kind of cool cuz

most people have the idea to get

physical on Monday and then all the shit

is crammed but Sunday uh cool time to to

really get to it um will say moving

around Outdoors on a Sunday does get you

into a lot of the parks and wreck areas

with a ton of other people have the same

idea anyway I'm judging too soon let's

see where this goes so what I'll do on

that day is because sometimes it's a

social day with other people in my life

I wish I had that Scott what are you

doing this Sunday busy have plans I've

had them for a long time are they

outdoors with other people no no it's

not business or whatever it's just not

with me got it if I'm on my own I'll

throw on a 8 or 10 lb weight vest and

I'll head out for a probably a 75 minute

to a 90minut slow jog damn that shit

sounds

hard make sure that if you're using

weighted vests for jogging that you've

jogged for a little while with your own

body weight adding weight to your

jogging can put a little bit of acute

stress on the joints it's really good

for you in the long term but in the

short term we be much if you're pretty

good at jogging and endurance the

weighted vest is a motherfucker huge

Fitness benefits bone building insane

cardiovascular endurance great for

overall health and also it makes having

to try when you don't have the vest on

so much easier it's crazy it's like

Dragon Ball Z training with increased

gravity in this case almost literally so

by eight or 10 pounds and I'll try nasal

breathe the whole time yes nasal

breathing is almost certainly a gigantic

waste of time humans were not meant to

breathe just through their nose the

benefits of it are absolutely by no

means clear and if you can nasal breathe

while you're exercising there's a high

probability that unless you're walking

um you are not exercising hard enough so

I would say jog faster put on a heavier

vest breathe through any means necessary

you will get into better shape have

better results burn more fat build more

bone mass more endurance and all the

good things will be even better okay so

that's Sunday then Monday is the goal

for me is to train my

legs that's cool I wonder if his legs

are tired from Sunday not a huge deal if

you're willing to work super hard if

you're trying to get really at

hypertrophy muscle growth trying to

become a higher level bodybuilder um

definitely good to train legs when

they're more fresh but for most people

this is two Super Sound way to do it so

I start with tib raises so it's going to

be a couple warm-ups maybe a 12 rep

warm-up an eight rep warm up and then

I'll do you know three sets per tib

tip

tib I've done three sets per tip if I'm

done of anywhere from six to 10 reps

okay it's actually quite heavy for TI

raises that's

interesting unless you're doing this for

some sort of rehabilitative perspective

the tibialis raises help your knees and

ankles be healthier somehow and your own

experience see tib raises are usually a

profound waste of time for most people

in hypertrophy and bodybuilding circles

it's not a muscle that gets judged so

training it is just a gigantic waste of

time and energy for people that want

overall mobility and health and

explosiveness and power uh outside of

the first several weeks of when you're

doing endurance training you're just uh

not limited by tibialis anterior

strength and performance so I'd say tib

raises are like for most people wrist

extensions uh probably not a wise use of

time if you want to do them like uh

Andrew hberman does buy all means knock

yourself out it's not bad but as far as

limited uses of your time don't you

think that going doing tib raises is

going to be something that's like you

got to do it it's part of the plan uh

large muscle masses the calves the

hamstrings the quads the glutes that's

where most of your concerns should are

although if my legs are still a little

bit sore that's when I'll train what I

call torso what I tend to do is overhead

shoulder presses after a warmup two to

three sets working sets or maybe four I

like ring dips and dips these days those

are hard for me but I you know two or

three work sets of those so chest

shoulders and I'm going to upset some

people here uhoh but I don't tend to

train back every week I do it every

other week because just I have some

genetic abnormality where those grow

really easily damn what's up with that

Flex I don't have a problem with that

anywhere in my

body certainly not down

there huh but I might do three or four

sets of chins or Max rep chins slow with

slow Ecentric movements slow Ecentric is

dope uh marginally reduces the

probability of injury um and uh is

otherwise super really effective so

really really good pull-ups are awesome

but if your hand strength and grip

ability is limiting you your lats and

all the muscles of your back aren't

actually being pushed close to failure

and they're thus not getting their best

gains so if you want to train your back

and your shoulders and your legs like

for stiff like a deadlifts where you

have to hold the bar as hard as possible

and not have grip be a limiting factor

the Versa grips tool is amazing yes this

is an ad read you're welcome but they

work I use them all the time matter of

fact I had them on just a second ago for

what activity you ask I said they're

versatile didn't I in any case there's a

Code I think it's Dr Mike and uh there's

a link in the description so if you want

to buy one you'll make Mr Nick Shaw see

you over pee a lot of money and he

continues to send me money for lunch

which is really helpful because I get to

eat and have energy to make these videos

he said real money is coming at some

point but it was a conversation we had a

long time ago I tried to have it um

recently and he was like don't just

don't and I was like oh okay Mr shot I

always call him Mr Shaw and that's what

he likes for hypertrophy for muscle

growth six to 30 reps anywhere in there

can get you hypertrophy if you go to

failure and if you go hard facts uh

close to failure you don't have to go to

failure but even three reps away from

failure anything between roughly five

and roughly 30 reps has almost the

equivalent effect of muscle hypertrophy

going slightly heavier than that and

slightly lighter still gets you great

gains but maybe not the most efficient

gains so this is uh largely true I

personally like to keep my resistance

workouts an hour or less I like to train

in the more or less the 5 to 10

repetition range if you're looking for a

good measure of both both strength and

hypertrophy the 5 to 10 rep range really

is

awesome it can take a toll on your

joints at some point so you might have

to do some high rep training here and

again here and again but if it's totally

fine for your joints and you want a

really good mix of strength and

hypertrophy that 5 to 10 rep range if

you're going to pick one rep range and

you can feel free to do multiple uh

that's a damn good bet Tuesday is really

about getting the maximum effect of heat

exposure and cold exposure I do a

protocol which is pretty intense

designed to amplify growth hormone yeah

so I'll save you it's SP the expense the

amplification of growth hormone from

alternate heat and cold exposure is so

tiny as far as how much area under the

curve of excess growth hormone

stimulation you get that it basically

affects almost nothing as far as

anabolism is concerned or recovery is

concerned some people really enjoy heat

and cold exposure and it really allows

them to relax in a really deep way and

that enhances recovery and that's fing

sweet but if you're like in a cold

shower dick all shriveled up and you're

like Andrew hubman said I should do this

because benefits and you're just not

seeing the benefits the benefits of heat

and cold exposure are wildly exaggerated

so and they're definitely not going to

make you more jacked so I'll do 20

minutes of sauna hot sauna to like 260

now okay 260 but I worked up to that

Kudos I hate theing sauna it's just hot

and there's nothing to do but stare at

guy's balls wait a minute I like the

sauna 20 minutes in the sauna very hot 3

to 5 minutes in the cold Plunge up to

the neck back into the sauna for 20

minutes 3 to 5 minutes in the cold

plunge sauna for 20 minutes back into

the cold plunge neck 20 minutes

the do you have a day job holy shit

Scott you've been keeping time on this

at three hours here I'm kidding but it's

amazing in the sense that you recover

very well from the leg day there is no

evidence that this improves the kind of

deep recovery that allows you to grow

better it doesn't have an effect on the

repair process by muting some of the

inflammation and pain receptors it can

mask the idea that you're still

recovering under the hood and let you

perform better sooner but unless you're

peaking for an important sport event or

you have to recover rapidly in order to

get technical and tactical training in

for sport the idea that this improves

your recovery is kind of a non-starter

let me explain some the good

applications of this so let's say you're

a professional soccer player or as they

call it everywhere in the world except

for the United States football mate I

was going to say footy but that's a

whole different sport in Australian

Rules Football if you're a professional

football player actually of any variety

and you have to train multiple hours a

day and be on your feet multiple days a

week and you have games you don't want

that huge delayed onset soreness

response and the tightness and the

swelling from your soccer training and

even your Gym training for strength to

really present itself cuz yeah it's

going to get your legs jacked but no

gives a shit because jacked legs aren't

super useful in soccer strong legs and

endurant legs are and also if you spend

half your time sore and tired it

degrades the quality of your actual

practice so if you strategically employ

Heating and especially cooling um around

uh the times especially after your

harder practices especially when the

next day is a game or another hard

practice then what you have is

absolutely that effect of muting those

systems and an ability to continue to

perform at a high level and thus you get

the cardiovascular benefits the Tactical

benefits and the technical benefits of

more practice but you get much less of

the hypertrophic benefits gu in this

case you don't give a shit but if you

guys watching this give a shit I

wouldn't do this kind of stuff and it

doesn't recover your legs in the way of

a deep recovery that at no expense to

your muscle growth prepares you for next

time so give that some thought folks

there's still more video to come but if

you're really like this we have that

uncut much longer much juicier version

in Our member section

give a couple of clicks to it see if you

want to sign up and maybe you like it

all right back to the video you generate

all the hormone neurotransmitter type of

adaptations that one wants I'm not sure

what those are neurotransmitter

adaptations he's a neuroscientist you

must know things and you get very very

good at tolerating heat and cold it's

cool skill I guess Scott's video guy

when we need need that skill of

tolerating heat and

cold Michigan winners Michigan winners

folks we do who live in Michigan and

film here and we're here because I'm

here and Scott hates it here and wants

to leave everying second of his life and

Wednesday I do one of two things I'm

either going to do a shorter duration

than Sunday cardiovascular training

workout so I might do 5 minutes of

warm-up and then about 25 to 30 minutes

of usually running for me where I'm just

trying to get out and cover as much

distance as I can at a fast clip this is

cool it's a really good idea I think I

think he weighs like 240 the fact that

he can run is really impressive and he's

like 100 years old I'm kidding he's like

50 or some shit 48 which is's just like

godamn this guy's in some goddamn shape

I want to know what he's taking think

it's testosterone booster JK the RP

hypertrophy

app training for muscle

growth is never going to be the

same and I do train my neck that day as

well having a strong neck why is that so

important well it's important because

you want a strong spine and it's the

upper portion of your

spine strong spine I wonder wonder which

part of the spine is you're referring

the musculature around the spine or the

actual the bones themselves it's curious

strong spine I wonder what that means um

training your neck is cool when you're

Andre hubman size the bigger your neck

gets the more especially at his age

likely it is that you're getting

obstructive sleep AP which is really bad

um I'm in enough gear where I don't ever

have to train my neck and I also do

Jiu-Jitsu and wrestling so my neck's too

goddamn big but you can add neck

training and I will say if you're doing

rowing and deadlifting and overhead

pressing and lateral raises you get so

much kind of um anary activation of your

neck you probably don't have to train

your neck if you do want to train your

neck and you want to be thoughtful about

it Jeff nippard give him a YouTube

Follow uh is kind of the global

Authority on neck training cuz he's he's

really invested into it and he's a super

super sharp guy I would uh look into

that I find it easier to look people in

the eye it's not hard for me to look

people directly in the eye when I speak

to them but I find I just have like my

posture in presence is just better Scot

video guy what do you think about that

your weak neck ever make it hard for you

to look people in the eye or is it just

your

patheticness they don't have any

medicine for that terrible weak person

weak personality there's no gym lift for

that buddy I was going to accidentally

get into Jordan Peterson impression well

well look at here bucko I mean it's like

if you want to go to the gym to try to

get a better personality I mean that's

just not gonna work get out there and

get a job I mean anything and stand up

straight I'm done Jordan Peterson if

you're by accident see this you're the

fucking

man and I'm just here alone again Scott

the video guy is an illusion it's like a

Fight Club there's just only one Scott a

video guy there is not even a me am I a

Scot the video guy this is getting weird

let's move on Friday is a really

important day because Friday is the day

that I do a short workout usually only

about 3 minutes of warmup and about 12

minutes of training and the goal is to

get my heart rate as high as I possibly

can I learned this from Andy Galpin just

increasing V2 Max getting those really

fast twitch muscle fibers my favorite

way to do this is I'll get on the

assault bike are the ones with the

handles with the fan and do 20 second on

Sprint 10c

rest fast twist fibers for a V2 Max the

people in this world that have the

highest V2 Max relative are almost all

endurance athletes that don't have

profoundly impressive fast witch muscle

fibers if you're trying to train to get

the be the biggest VO2 max you can get

it should be endurance training that is

of a very high intensity so something

like doing uh a run that's not

sustainable for you a half Sprint for a

minute a regular jog for three hasper it

for a minute so on and so forth or just

kind of what his Wednesday day looks

like which is pretty hard card is the

best way to improve your VO2 max if

you're doing uh very rapid interval

Sprints in which your faster twitch

muscles are the limiting factor it just

doesn't give your systems the endurance

systems like your ones that power your

V2 Max

enough workload total and enough time uh

being pushed to the limits to get as

good as you can and then Saturday is the

fun one I'll go into to the gym in the

morning usually it's midm morning and

I'll do kind small muscle groups biceps

triceps rear delts if you're training

your back hard doing rear delts by

themselves is probably not a good use of

time but his back's too big so that

makes sense I'll do another Tib and Cal

workout a little bit lighter than the

one on leg day cuz leg day is coming in

two days that day is really to round out

the smaller muscle groups that need work

so I guess he trains every day

right um I mean the Tuesday was just a

hot cold shit yeah yeah yeah okay so

every day but Tuesday Tuesday is hot

cold shit um it's a fine

workout uh is that something I would

copy nothing terribly wrong with it it's

it's quite good it's very unique to

Andrew huberman's needs um I would say

that most people would be getting a lot

of benefit from training every muscle

probably two times a week if not two

three or four times a week so something

like upper body Monday lower body

Tuesday upper body Thursday lower body

Friday gives every muscle group a chance

to be trained twice and that is probably

going to get you a high degree of

strength muscularity Mobility always

train with a super deep range of motion

so you can get all those benefits you

don't even need to stretch and then if

you want to do some cardio in addition

to those sessions I think that's great

and many of the modalities he described

are quite good but um you know he's

training his arms like once a week he's

training his legs sort of also once a

week and he's training his back arguably

all you know once every two weeks and

you know everything else once a week

it's just not a sufficient amount of

volume for most people to see their best

gains in getting jacked now it seems

like Andrew human's so genetically

jacked that he he needs to do this kind

of low volume in order to just not get

to be a fucking monster um so that's a

dope problem to have but for most folks

you're going to want to train a little

bit more than he does and do more

frequency and probably more volume as

well yeah I there's lot of good stuff to

take away from this I think the

transient hormonal benefits and the

benefits of heating and uh and icing

relative to just doing hard stuff are

probably a bit overstated maybe

substantially overstated but there's

definitely a lot of good stuff to get

out of this and uh you Kudos you know

saying a lot of good stuff about

exercise this is not remotely his area

of specialty so it's easy for me to

criticize him if I said Neuroscience

shit I'd just probably get out of the

gates stumble and fall on my face

instantly so Kudos but uh yeah I think

that probably the best thing you can get

out of this video is to look into folks

like Peter AA for for medicine and

Longevity definitely look into folks

like uh Andy Galpin and Brad shonfeld

for hypertrophy Insight there's lots

more people on that list of course that

you look into and um really try to learn

from experts that really know the shit

so Andrew huberman I'm terribly sorry

that you have a genetic Affliction to be

jacked for no fucking reason I'm jealous

and not low-key jealous Mega jealous so

I rate this workout is Mike is super

jealous

out of 10 which is kind of high rating

my whole life anyway see you guys next

time woo that was fun I think I might go

train with weight myself I don't know

but I'm definitely going to click right

over here to watch that next video peace