The Lazy Way to Burn Fat & Build Muscle | Andrew Huberman

Summary

This video script discusses tools for enhancing fitness and health, emphasizing the benefits of incorporating low repetition strength training, such as the 3x5 protocol, to improve cardiovascular output and reduce soreness. It also introduces the 'sugar cane' cardiovascular training method and highlights the importance of supplementing with omega-3 fatty acids and adjusting creatine intake based on body weight for optimal fitness results.

Takeaways

• 🏋️‍♂️ Strength Training: Incorporating low repetition (3-5 reps) strength training into your routine can improve cardiovascular output, reduce soreness, and increase overall energy levels.
• 💪 Resistance Training: Most people focus on 5-15 repetition ranges for resistance training, but training at 3-5 repetitions can be more beneficial for strength and cardiovascular fitness.
• 🔄 Training Cycle: Dr. Andy Galpin suggests a 3x5 protocol for a portion of the yearly training cycle, which involves 3-5 exercises with 3-5 sets and 3-5 reps each, to enhance strength.
• 🕒 Rest and Recovery: Adequate rest is crucial; 3-5 minutes between sets in the 3x5 protocol allows for recovery and preparation for the next set.
• 🚴‍♂️ Cardiovascular Training: The 'sugar cane' protocol is an intense cardiovascular workout that can be done once every 2-4 weeks as an alternative to regular high-intensity interval training.
• ⏱️ High-Intensity Intervals: The sugar cane involves three rounds of high-intensity exercise with rest periods, pushing the limits of cardiovascular output and improving V2 Max.
• 🏃‍♂️ Personal Challenge: The sugar cane protocol gamifies training by setting personal distance goals for each round, making the workout both challenging and engaging.
• 🍽 Nutrition and Supplements: Omega-3 fatty acids and creatine are key supplements for fitness, with specific dosages recommended based on body weight.
• 🛒 Supplement Dosage: Creatine dosage should be adjusted according to body weight, with heavier individuals benefiting from higher daily intakes.
• 🥩 Creatine Sources: Creatine is found naturally in foods like red meat, but supplementation may be necessary to achieve optimal athletic performance.
• 🔄 Creatine Timing: The timing of creatine intake (pre- or post-workout) does not significantly affect its benefits, making it flexible for individual routines.

Q & A

What are the main tools discussed in the script for improving fitness and health?

The script discusses resistance training, specifically the 3x5 protocol, the sugar cane cardiovascular training, and the use of supplements like omega-3 fatty acids and creatine for improving fitness and health.

What is the 3x5 protocol for resistance training?

The 3x5 protocol involves performing 3 to 5 exercises per workout, with 3 to 5 sets per exercise, 3 to 5 repetitions per set, and 3 to 5 minutes of rest between each set. It is designed to increase strength and cardiovascular output while reducing soreness.

Why is training in the 3 to 5 repetition range beneficial?

Training in the 3 to 5 repetition range is beneficial because it helps to improve strength, cardiovascular output, and reduce soreness after workouts. It also provides a positive feedback loop for feeling stronger and more energized.

What is the sugar cane protocol and how is it structured?

The sugar cane is a high-intensity cardiovascular training protocol that involves three rounds of exercise. Each round consists of a 2-minute high-intensity effort, followed by a 2-minute rest. The goal is to match or exceed the distance covered in the first round in the subsequent rounds, with the final round being an all-out effort.

Why might someone choose to use the sugar cane protocol?

The sugar cane protocol can be chosen for its efficiency in improving cardiovascular fitness with a limited time commitment. It also gamifies the workout, making it challenging and potentially more enjoyable by pitting oneself against their previous performance.

What are the benefits of supplementing with omega-3 fatty acids?

Supplementing with omega-3 fatty acids can help ensure adequate intake of EPA, which is important for health and performance. It is especially beneficial for those who do not consume enough fatty fish or other sources of omega-3 in their diet.

How should the dosage of creatine be adjusted based on body weight?

The dosage of creatine should be adjusted according to body weight. For individuals weighing 185 to 250 pounds, around 10 grams of creatine per day is recommended, whereas those weighing less might only need 5 or 3 grams.

What is the significance of the sugar cane protocol in improving V2 Max?

The sugar cane protocol is significant in improving V2 Max as it involves high-intensity efforts that substantially elevate heart rate, which is correlated with health span, performance, and lifespan.

Why might someone be averse to training in the 3 to 5 repetition range?

Some individuals might be averse to training in the 3 to 5 repetition range due to the fear of becoming too bulky or big. However, this range is more geared towards increasing strength rather than muscle size.

How does the script suggest modifying the 3x5 protocol for smaller muscle groups?

For smaller muscle groups, the script suggests modifying the 3x5 protocol by using a repetition range of 5 to 8 repetitions instead of strictly adhering to 3 to 5 repetitions. This allows for adequate fatigue of these muscle groups with good form.

What is the recommended frequency of the sugar cane protocol?

The sugar cane protocol is recommended to be incorporated once every two to four weeks as a replacement for other high-intensity interval training sessions.

Outlines

00:00

💪 Strength Training and the 3x5 Protocol

The first paragraph discusses the benefits of incorporating strength training into one's fitness routine, emphasizing the use of low repetition ranges for enhancing strength and cardiovascular output. It introduces the 3x5 protocol, which involves performing 3 to 5 exercises with 3 to 5 sets per exercise, using 3 to 5 repetitions per set, and resting for 3 to 5 minutes between sets. The speaker shares personal experience with this protocol, noting improvements in strength, energy levels, and reduced soreness. The protocol is suggested to be part of a 12-week training cycle, with adjustments made for individual recovery capacities and time constraints. An exception is made for smaller muscle groups, where a higher repetition range of 5 to 8 is recommended to ensure adequate fatigue with good form.

05:01

🏃‍♂️ The Sugar Cane Cardiovascular Training

The second paragraph introduces the 'sugar cane' as a high-intensity interval training (HIIT) method to improve cardiovascular fitness efficiently. This protocol is suggested to be incorporated once every two to four weeks as an alternative to regular HIIT. The sugar cane involves three rounds of high-intensity exercise, with each round consisting of running or cycling at maximum distance for 2 minutes, followed by a 2-minute rest. The first round is an all-out sprint, the second round is performed at the same distance but with an unspecified time, and the third round is another all-out effort for the duration of the second round. The speaker highlights the benefits of this method, including increased heart rate, improved V2 Max, and a gamified approach to HIIT that makes it both challenging and enjoyable.

10:01

🥩 Nutritional Supplements for Enhanced Fitness

The third paragraph focuses on nutritional tools to support fitness, specifically omega-3 fatty acids and creatine. Omega-3s, found in fatty fish and other sources, are recommended to be supplemented due to their importance for health and the common deficiency in modern diets. The speaker suggests a daily intake of 1 to 2 grams of EPA form of omega-3s. Creatine, found in red meat and other foods, is also discussed as a supplement to enhance athletic performance. The paragraph clarifies that creatine monohydrate is the most effective and cost-efficient form, and that the dosage should be adjusted based on body weight, with heavier individuals benefiting from a higher daily intake.

Keywords

💡Strength Training

Strength training refers to various exercises aimed at increasing the strength and size of skeletal muscles. In the video, it is highlighted as a crucial part of fitness routines, with a focus on low repetition ranges for enhancing strength and hypertrophy. The script mentions that most people use machines, free weights, or body weight for resistance training, typically focusing on repetition ranges of 5 to 15, which is beneficial but not as effective as training in the 3 to 5 repetition range for certain periods.

💡Hypertrophy

Hypertrophy is the increase in muscle fiber size due to the growth of existing muscle cells, resulting in larger muscles. The video discusses how training in the 5 to 15 repetition range can enhance hypertrophy, but also points out that training in the 3 to 5 repetition range is more geared towards increasing strength with less focus on muscle size.

💡Repetition Ranges

Repetition ranges refer to the number of times an exercise is performed in one set. The video emphasizes the importance of varying repetition ranges for different outcomes, suggesting that a range of 3 to 5 repetitions is particularly effective for strength gains, while higher ranges may be used for other purposes.

💡3x5 Protocol

The 3x5 protocol is a specific strength training regimen mentioned in the video, which involves performing 3 to 5 exercises, with 3 to 5 sets per exercise, 3 to 5 repetitions per set, and 3 to 5 minutes of rest between sets. This protocol is recommended for improving strength and cardiovascular output, and is part of the video's theme of optimizing fitness routines.

💡Cardiovascular Output

Cardiovascular output refers to the amount of blood pumped by the heart and is directly related to the efficiency of the circulatory system. The video describes how certain training protocols, like the 3x5 protocol and the sugar cane, can improve cardiovascular output, which is beneficial for overall health and fitness.

💡Sugar Cane

The sugar cane is a high-intensity interval training (HIIT) protocol described in the video, designed to improve cardiovascular fitness in a time-efficient manner. It involves three rounds of high-intensity exercise, with the goal of maintaining or exceeding the distance covered in the first round during the subsequent rounds. This protocol is suggested as a replacement for typical HIIT sessions.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that play a crucial role in various bodily functions, including heart health. The video recommends supplementation with omega-3s, particularly the EPA form, for those who do not get enough through diet, with a suggested daily intake of 1 to 2 grams.

💡Creatine

Creatine is a naturally occurring substance and is also available as a supplement. It helps to supply energy to muscle cells during high-intensity exercise. The video discusses the benefits of creatine supplementation for enhancing athletic performance, emphasizing that the dosage should be adjusted according to body weight, with a range of 5 to 10 grams per day suggested.

💡Supplementation

Supplementation refers to the act of adding nutrients to one's diet, typically in the form of pills, powders, or liquids, to increase the intake of certain beneficial substances. In the context of the video, supplementation with omega-3 fatty acids and creatine is discussed as a means to improve fitness and health.

💡Recovery Capacity

Recovery capacity is an individual's ability to rest and restore their body after physical exertion. The video mentions that personal recovery capacity, along with time constraints, can affect how often one can perform certain training protocols like the 3x5 protocol for legs.

💡V2 Max

V2 Max, also known as the ventilatory threshold, is a measure of cardiovascular fitness that indicates the point at which the body's demand for oxygen exceeds the lungs' ability to supply it during exercise. The video suggests that the sugar cane protocol can help improve V2 Max, which is correlated with health, performance, and lifespan.

Highlights

Introduction of simple tools to improve overall fitness and health.

Discussion on the common resistance training methods and their benefits.

The importance of training in the 3 to 5 repetition range for strength and cardiovascular benefits.

Personal experience with the 3 to 5 repetition range leading to improved strength and reduced soreness.

Misconception about low repetition training leading to bulkiness clarified.

The 3x5 protocol explained for strength training with specifics on exercises and sets.

Recommendation for frequency of the 3x5 protocol and adjustments based on personal capacity.

Suggestion to focus on strength adaptations over muscle group frequency in a training cycle.

Exception for smaller muscle groups where a slightly higher repetition range is recommended.

Introduction of the 'sugar cane' protocol for cardiovascular training with high intensity.

Description of the 'sugar cane' structure and its benefits for heart rate and V2 Max improvement.

The gamification aspect of the 'sugar cane' protocol making high-intensity training enjoyable.

Importance of proper cooldown after the 'sugar cane' protocol for recovery.

Nutritional tools for fitness enhancement, starting with omega-3 fatty acid supplementation.

The significance of EPA in omega-3s and the recommended daily intake through supplementation.

Creatine supplementation for enhancing fitness, with daily dosage based on body weight.

Clarification on creatine monohydrate being the most effective and cost-efficient form.

Adjusting creatine intake according to body weight for optimal athletic performance.

Transcripts

the tools described in today's episode

are designed for everybody again these

are simple tools that you can put into

your existing routine that should really

move the needle forward in terms of

improving your overall levels of fitness

and health okay let's talk about the

tools to improve your Fitness some of

you may already be doing low repetition

pure strength work but I believe that

most people don't most people who do

resistance training are using either

machines or free weights or some

combination of those or perhaps are

using body weight and they tend to focus

on repetition ranges from about five and

usually more like six repetitions out to

about 10 and perhaps 15 repetitions now

of course doing resistance training in

repetition ranges of five to 15 reps per

set provided it's done at sufficient

intensity to failure or close to failure

of course in good form is tremendously

beneficial it can help build strength it

can enhance hypertrophy there is

tremendous value to training in those

repetition ranges but when I sat down

with Dr Andy Galpin to discuss

resistance training specifically he made

it very clear that at least for some

portion of one's yearly training cycle

perhaps weeks or 10 weeks or in the case

that I adopted 12 weeks there is

tremendous benefit to training in the 3

to five repetition range and maybe even

lower by training in this three to five

repetition range I was able to improve

my strength my cardiovascular output

reduce soreness I also just felt better

overall I had a lot more energy after

those workouts than I typically do after

my resistance training sessions when I

use higher repetition ranges or just a

number of different things that made me

feel wow this is really a powerful

protocol and of course moving heavier

weights in the gym feels good too it

feels good to get stronger at least

there's a positive feedback glute there

for me and I think for most people I

should also mention that for those of

you that are averse to doing heavier

resistance training in this three to

five repetition range because you fear

that it will make you too big or too

bulky training in the low repetition

ranges is actually more geared towards

increasing strength and is Shifting away

somewhat from increasing hypertrophy or

muscle size so that's a great benefit

for those of you that want to be strong

and also want to maintain cardiovascular

fitness but you don't want to add

muscular size and of course for all of

you want to add muscular size it's well

established that increasing your

strength will allow you then to return

to patterns of hypertrophy training that

will allow you to use heavier weights

and therefore induce greater hypertrophy

so there are oh so many reasons to

incorporate these strength training

protocols so the way that Dr Andy Galpin

suggested one do it and was the way that

I did it is to use this 3x5 protocol the

3x5 protocol is very straightforward it

involves doing three to five exercises

per workout okay so if it's a workout

for legs it's three to five exercises if

it's a workout for for some upper body

muscle it's 3 to five exercises 3 to

five exercises for 3 to five sets per

exercise 3 to five repetitions per set

and 3 to five minutes of rest between

each set in addition he emphasized that

one can do those workouts three to five

times per week although I'm going to put

in asterisk next to that last statement

because I found that I couldn't do the

3x5 protocol say for legs specifically

three to five times per week I realize

that might be possible for some people

but I'm somebody who like many of you

out there either doesn't have the time

or doesn't have the recovery capacity to

train my legs three to five times per

week it just simply starts to impede

into other areas of training it starts

to impede other areas of life like work

and family and sleep and all the rest so

what I did and what I'm suggesting you

try is for any existing resistance

training that you're doing to take a

period of 8 or 10 or ideally 12 weeks

and do the vast majority if not all of

that resistance training in the lower

repetition range that's designed

specifically to induce strength

adaptations and to not pay attention to

whether or not you're hitting that same

muscle group three to five times per

week rather if you train your legs once

or twice per week to Simply do all of

the work for your legs in that 3 to five

repetition range if you train an upper

body muscle or muscle groups chest

shoulders back once per week or twice

per week to just stay within that three

to five repetition range for those work

sets right warm-ups can include a few

more reps and then to adhere to this 3

to 5 exercises three to five sets per

exercise 3 to five repetitions per set

and 3 to five minutes between sets now

the one exception to this that I

Incorporated was that for very small

muscle groups so for instance the rear

deltoids or for neck workor or for calf

work to not rely purely on three to five

repetitions but maybe to work in a range

of anywhere from five to eight

repetitions so still fairly low

repetitions but not so low that it

restricts you to three to five

repetitions the reason for that is that

I and I think a lot of people out there

find it hard to fatigue those smaller

muscle groups adequately with good form

when restricting oneself to those low

repetitions however for big compound

movements like presses and squats and

deadlifts and glute ham raises and

things of that sort maybe even leg

extensions and leg curls which are

isolation exercises of course to really

restrict oneself to those three to five

repetition ranges that take you to

failure or near failure I listed off the

benefits of doing that that I

experienced and I'm confident that you

will also experience a lot of benefits

the next tool I'm about to describe

relates to your cardiovascular training

and it's a tool that can greatly improve

your cardiovascular fitness with a

limited amount of time commitment that

is not to say it is easy what I'm

referring to is the so-called sugar cane

and it is a very efficient yet somewhat

brutal way to increase your

cardiovascular output the sugar cane is

the type of protocol that you would

incorporate Once In the period of a week

but certainly not every week it's the

kind of thing that you might throw in

once every two weeks or once every four

weeks as a replacement for your other

high-intensity interval training the

sugar cane involves selecting some form

of exercise that you can do at

high-intensity safely that of course

will differ between individuals for some

of you it will be a stationary bike for

others of you it will be a road bike for

others of you it will be running and for

others of you it will be rowing the

exact form of exercise is not important

what is important is that you can

generate a lot of intensity so you're

going to be doing some Sprint likee work

although not all out Sprints except on

the final round I'll explain where all

this is going in a moment but again you

need to select a movement that you can

do without injuring yourself while still

performing a movement at high intensity

so for me that would be running for you

it might be something else the sugar

cane is pretty straightforward in

structure it involves three rounds after

a brief warm-up of course so you're

going to do three to five minutes of

jogging or jumping jacks or skipping

rope something to get your core body

temperature up so that you're prepared

to do the high-intensity work and then

there are only three rounds of

high-intensity work and they go as the

following in round one you're going to

Take 2 minutes so you'll need to set a

timer for 2 minutes and you're going to

go the maximum distance that you can in

that 2 minutes run the maximum distance

that you can for 2 minutes or cycle the

maximum distance that you can for 2

minutes or Versa climber the maximum

distance that you can for 2 minutes

whatever you select you're going to do

that as far and as fast as you can for

the duration of 2 minutes so depending

on the movement and depending on your

level of Fitness that distance might be

400 m 600 M 800 M Etc whatever distance

you travel in that 2 minutes you are

going to mark that distance down in your

mind or in your phone or on a piece of

paper and then you're going to rest 2

minutes 2 minutes of work then rest 2

minutes then in round two you're going

to go the same distance that you did in

round one and you're going to take as

much time as you need to do that

distance as fast as you can so if you

went 600 m in 2 minutes for round one in

round two you're going to go 600 M

chances are if you really did the best

you could in round one you were at Max

maximum output for the first 2 minutes

that in round two it's going to take you

longer than 2 minutes to travel that

equivalent distance however there is the

possibility that it will take you less

time but for most people it's going to

take you more time so staying with this

example of 600 m in 2 minutes on round

one in round two you're going to go 600

M let's say it takes you 2 minutes and

30 seconds you then are going to mark

down how long round two took you then

you're going to rest another 2 minutes

and then in round three you're going to

go all out again as fast and as safely

as you can for the same duration that

you did in round two and your goal is to

go at least as far as you went in round

one and if there's still time left

you're going to continue to go all out

again as fast as you safely can until

the entire duration is completed so it's

really just three rounds with two rest

periods in between round one and round

three and then I highly recommend that

after round three that you do some sort

of dedicated cooldown so instead of just

flopping onto the bench or the floor or

the lawn that you walk around slowly

until you recover your breathing the

reason I like the sugar cane as a tool

that one implements once every say 2 to

four weeks as a replacement for one's

typical high-intensity interval training

is severalfold first of all if you

provide the right intensity in round one

and round two and round three it is sure

to elevate your heart rate substantially

and in doing so improve your V2 Max

which is correlated with all sorts of

important metrics related to health span

performance and lifespan second of all

it gamifies things a little bit it pits

you against yourself in the sense that

if you go out at maximum speed again

performing a movement that you can

safely perform at maximum speed in round

one well then you have something to

compete against in round two and round

three and that makes the high intensity

interval training first of all very

intense but also it makes it kind of fun

in a way that lets you forget just how

painful the whole thing is the last

category of tools to improve your

Fitness come from the discussions about

nutrition and supplementation and

recovery but they are the major ones

that are definitely worth knowing and

those include supplementing with omega-3

fatty acids now omega-3 fatty acids are

found of course in Foods things like

fatty fish and krill of all things

certain forms of algae Etc but most

people do not get enough of so-called

EPA form of Omega-3s and for that reason

I and many other people choose to

supplement with a minimum of 1 gram per

day and in some cases as high as 2 gram

per day of Omega-3s in supplement form

so typically one would get to 1 to two

grams of EPA by supplementing their

nutrition their diet that is with fish

oil capsules or liquid fish oil the

second tool to enhance your Fitness

under this category of nutrition and

supplementation is creatine now again

creatine is not just found in supplement

form it's also found of course in Foods

in particular red meat we now know

there's no need to soall load creatine

in the old days as it were now it's very

clear you can just take a daily dose of

creatine and that it really doesn't

matter when you take that creatine you

could take it post-workout as many

people do you can take it pre-workout it

really doesn't seem to matter I happen

to take it post-workout just as a matter

of habit creatine monohydrate is the

most effective form fortunately creatine

monohydrate is also the least expensive

form of creatine that's sold out there I

see no evidence whatsoever that the

other forms of creatine are superior to

creatine monohydrate but what you'll

usually hear is that taking 5 G of

creatine monohydrate per day is ideal

for everybody and that advice is simply

not well informed by the scientific

literature if you are a larger person so

for instance I weigh 100 kg so that's

about 220 lb well it turns out if you

look at the literature on Creatine and

athletic performance so you don't have

to get really specific about this but if

you weigh say 185 lb to 250 lb you can

get away with and probably should be

taking 10 G or so of creatine per day

which is what I do whereas if you weigh

less than that 5 gam or maybe even 3

grams is sufficient but the point here

is if you're going to take creatine you

don't just want to quote unquote take

creatine you know one scoop per day you

really want to adjust the amount of

creatine that you're ingesting according

to your body weight