Andrew Huberman’s Muscle Growth and Strength Workout Plan

This article is a summary of the YouTube video ‘Andrew Huberman’s Weekly Workouts for Muscle Growth and Strength’ by Brain Mindset

Written by: Recapz Bot

Written by: Recapz Bot

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How does it work?
The training week includes endurance, leg strength, recovery, cardiovascular workouts, and neural training.

Key Insights

  • The training week starts on Sunday with a focus on endurance, involving jogging with a weight vest or hiking for several hours.
  • Monday is dedicated to leg training, which is important for overall strength, explosiveness, and longevity.
  • Leg training includes exercises like calf raises, leg curls, glute ham raises, leg extensions, and hack squats.
  • Tuesday is focused on recovery and deliberate heat and cold exposure to stimulate growth hormone and positive mood-promoting hormones.
  • Wednesday involves either a cardiovascular workout or training the torso (chest, shoulders, and back), including exercises like shoulder presses, dips, and chins.
  • Neck training is also included on Wednesday for a strong upper spine and improved posture.
  • Thursday can be a repeat of the Wednesday workout or swapped with the cardiovascular workout.
  • Friday's workout aims to increase VO2 max and fast muscle fiber activation with exercises like sprints and high jumps.
  • Saturday focuses on smaller muscle groups (biceps, triceps, rear delts) and a lighter leg workout to prepare for the long hike on Sunday.

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Transcript

My training week starts on Sunday. Sunday, I make it a focused effort to move as much as possible, ideally outdoors. Endurance, I essentially want to be like a mule. So what I’ll do on that day is because sometimes it’s a social day with other people in my life. If I’m on my own, I’ll throw on an 8 or 10-pound weight vest, and I’ll head out for a 75-minute to a 90-minute slow jog with some hills. And I’ll try and nasal breathe the whole time. I’ll often listen to a podcast or a book. If I’m with other people, what I will do is I’ll fill up a backpack with a bunch of heavy stuff, usually some water in there too, and drink it as I go. And I’ll do three or four or five hours of just hiking and just trying to be outside as much as possible. The specific goal of that day is endurance. Because of the other things I do in the previous days, the 10 or 20 minutes, which come at the start, really suck. But what’s amazing is somewhere in that 25, 30-minute period, you start to feel really good. You actually start to adapt to it right then. So these Sunday long, slow jogs or hikes are really for my mind as much as they are for my body. And I’m convinced that they also carry over to my ability to endure boring stuff during the week, but also just my ability to work longer for longer bouts.

Okay, so that’s Sunday. Then Monday, the goal for me is to train my legs. First of all, I just like the way that sounds to myself, like leg workout on Monday. But it also sets up the work week really nicely. Here’s why. I’m going to train my legs the way that’s always worked best for me for training, which is a warm-up and then two to three, maybe four hard sets. We’re talking about two to four sets, but usually two to three of two exercises per muscle group. I should mention that the reason for training legs is that everyone should train legs. Large muscle groups, I’m trying to maintain some lower body strength or build lower body strength and explosiveness. The data that I see on longevity and just simply ability to perform different sports and to just feel strong throughout the body is strongly rooted in the legs. So don’t skip leg day.

All right, so I start with tip raises. So it’s going to be a couple of warm-ups, maybe a 12-rep warm-up, an eight-rep warm-up. And then I’ll do, you know, three sets per tib of anywhere from six to ten reps. Okay. Andy Galpin told me in the literature supports, people like Brad Schoenfield and others, have shown that for hypertrophy, for muscle growth, six to thirty reps, anywhere in there can get you hypertrophy if you go to failure and if you go hard. I personally like to keep my resistance workouts an hour or less. I like to train in the, more or less, the five to ten repetition range for strength and for hypertrophy. And I’m kind of going for a mix of both. So I train tibs, then I do sled or standing calf raises. Same thing, two to four sets, five to eight, maybe ten repetitions. So I’m training calves. That takes about 10-15 minutes total. I try and move relatively quickly through that. So two to three minutes rest, maybe four if I’m going for a heavy set. Then I’m weaker in the hamstrings than I am in my quads. So I do two warm-ups and then two to four working sets of lying leg curls, standard stuff. Then I go do two to four sets, but typically three, of glute ham raises, which is an incredible exercise. The equipment isn’t in every gym, but I’m doing, you know, about three to, you know, so three or four sets of glute ham raises, going slow. And, you know, this is basically like if you were going to do a deadlift, take the ground and rotate it 90 degrees and make it the wall. That’s what a glute ham raise really is. It allows you to do a deadlift, but then at the top, do a leg curl. Ham raises are great, lower back, so entire posterior chain. So then I’m done with calves and hamstrings, and then I’ll do two or three sets of leg extensions. So maybe a warm-up and then two or three sets of working leg extensions, which for whatever reasons are incredibly painful. I hate them, but they work to isolate the quads. And then two or three sets of working hack squats after a warm-up. Hack squats, heavy, heavy, heavy, heavy. And then I’m done. And so the whole purpose of that Monday workout is it’s like the opposite of what I’m doing on Sunday. It’s get stronger, maintain some size, but really get stronger in the legs. When you look at the literature on cognitive improvements from resistance training, it’s not from bicep curls.

This article is a summary of the YouTube video ‘Andrew Huberman’s Weekly Workouts for Muscle Growth and Strength’ by Brain Mindset