Luyện nói tiếng Anh bằng Shadowing qua video: Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Đang tạo bài học...
1
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science -based tools for mental health, physical health, and performance.
2
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
3
And now for my discussion with Dr. Andy Galpin.
4
Today, we're talking about strength and hypertrophy.
5
And so right out the gate, I just want to ask you, why should people think about and train for strength
6
and hypertrophy not just for people that want to get bigger biceps etc
7
but that have other goals longevity goals
8
and health goals unrelated to what most people associate with hypertrophy
9
so what are the benefits of training for strength
10
and hypertrophy for the everyday person for the athlete for the recreational exerciser
11
and so on one of the major disservices we've done in this field is convince people
12
that things like strength training are for athletes or for growing bigger muscles
13
and cardiovascular training are for things like fat loss and heart health
14
and that is a tremendous disservice because it puts a lot of unnecessary barriers
15
and leads to a lot of false assumptions and therefore poor actions we could do 100 episodes on the benefits of exercise,
16
and we could run all the way from mood and focus, cognitive tasks, to a better immune function,
17
you'll get less colds, you'll fight them off more effectively, to mortality, right?
18
So some of the strongest predictors of how long and how well you will live or exercise.
19
However, there are independent benefits that come from just endurance training, and there are independent benefits that come from strength training.
20
And so to just give you one categorically.
21
The way that you want to think about this is resistance exercise
22
and strength training is the number one tool to combat neuromuscular aging.
23
You cannot get that through any other form of exercise besides heavy overload strength training.
24
If you want to be alive and you want to live by yourself, you have to be able to engage in human movement.
25
If you have any dysfunction in the neuromuscular system there, then you're not going to be able to do that.
26
And again, as I mentioned, the only way to preserve that or fight that loss of aging is to strength train.
27
So people will tend to hear numbers like you lose about 1 % of muscle size per year after age about 40.
28
And that's true.
29
However, what they don't realize is you lose about 2 % to 4 % of your strength per year.
30
So the loss of strength is almost double that, the loss of muscle mass with aging.
31
Muscle power is more like 8 % to 10 % per year. and
32
so we can very clearly see the problem you're going to
33
have with aging is not going to be preservation of muscle although
34
that is incredibly important it's going to be very specifically preservation of muscle power
35
and strength and why that really matters is your ability to again stand up
36
and move your ability to catch yourself from a fall your ability to feel confident doing a movement
37
that is a function of muscle power more than it is muscle size
38
and so functionality is really what we want to be, right?
39
You want to be able to do whatever you want to do physically and feel confident in doing that as you age.
40
That's going to only be obtained through strength training.
41
So is it appropriate to say that training for strength
42
and hypertrophy is also a way to keep your nervous system healthy and young?
43
Yeah, absolutely.
44
It is the only exercise route we have for that.
45
The wonderful thing about strength training is you don't actually have to start at a young age.
46
In fact, I was reading a paper this morning
47
because of our previous conversation it was in over age 90
48
so these are folks 90 plus
49
and they saw improvements like 30 to 170 percent in things like muscle size
50
and hypertrophy over a very short period of time i think
51
it was 12 weeks the reason i like to mention
52
that is because if you are listening and you are 50
53
and you're like oh i haven't been strength training you're not
54
toast like you should absolutely start now you're going to be able to get to a fantastic spot very quickly.
55
If you would, please remind us what strength and hypertrophy are in terms of the specific adaptation they represent.
56
What I mean by that is when somebody is training for strength, what are they really training for?
57
Obviously it means the ability to move more weight, but I know that it includes a number of other things as well.
58
And when one is training for hypertrophy, for the growth of muscle fibers, what does that represent?
59
Because I think if people understand that, they will far better understand the methods and protocols that are going to be best for strength and hypertrophy.
60
At its core, you've basically described it.
61
When we talk about strength, we're talking about an actual function.
62
So can you create more force across a muscle or muscle groups or our total movement?
63
And when we talk about hypertrophy, now we're specifically referring to just an increase in size.
64
There's no actual mention. of function
65
so a muscle can grow larger without actually technically being stronger however there is a strong relationship between strength and hypertrophy
66
so a lot of the times in the general public in
67
the lay conversations we sort of lump those two things in as the same thing
68
and so we have to recognize people who are new to training
69
or people even are intermediately trained there is a huge overlap between strength
70
and hypertrophy once you get past that though they become I'm disentangled.
71
There's a lot of confusion, right?
72
Because people think, man, either these are the same thing or if I want to get stronger, I have to get bigger, which is not the case at all.
73
If you want to get stronger and you don't want to add muscle for any reason,
74
personal preference on aesthetics, it is quite easy to get stronger and not add much muscle mass either.
75
And so differentiating these two things is one of them is simply a measure of size
76
and the other one is a measure of force.
77
So those are really the similarities and distinctions between strength and hypertrophy.
78
So what are the essential components of an effective strength and hypertrophy protocol?
79
Okay, so what I would like to actually do is walk you through both of those, because as we mentioned before, they overlap.
80
And so I want to hit those concepts right now.
81
These are, as you say, these are the non -negotiables that have to happen in any training program.
82
And I'm referring to these in the strength and hypertrophy conversation, but these are true of power development, speed development, muscular endurance, endurance, any other thing.
83
These are things that just have to happen for any training program to work.
84
My frequent collaborator, Dan Garner, will constantly say, consistency beats intensity.
85
The literature will show you very clearly adherence is the number one predictor of physical fitness outcomes.
86
So we want to do something that you will engage in, you'll put effort into, and you'll be able to repeat consistently over time.
87
So that's number one.
88
The second one is, and this is a major reason that people don't hit their fitness goals.
89
In fact, I would argue outside of not doing it, the number one mistake they make is progressive overload.
90
So I'm going to walk you through exactly how much you should be increasing your sets and reps and weight, et cetera, per week, per month later.
91
But that's the biggest thing.
92
You have got to have some sort of overload.
93
That's what's going to cause adaptation to continue to cause stress.
94
If you want to see these gains in strength and hypertrophy, you really need to progressively overload.
95
So that's concept number two.
96
The third one here is going to be individualization.
97
And this is where we can get into things like personal preference, equipment availability.
98
You have kettlebells or dumbbells, or you only have bands, or you have none of that.
99
These are all smaller details, but that's an important component.
100
The last one I really want to get into is picking the appropriate target.
101
And you run some testing
102
and figure out where your biggest limitations are that's going to help you identify where you need to go
103
so if you can do all those things you're going to be in a good spot to balance specificity
104
and variation all right so
105
if you want to make sure you grow your biceps you better make sure your biceps are working having said
106
that if you over rely on specificity you're going to increase the likelihood of overuse injuries
107
which is going to come back and actually hamper consistency over time so this This is when hedging towards specificity is important, but too much can cause a problem.
108
If you go the other direction and you go too much variation, so imagine you're just sort of doing all kinds of different exercises every time you work out.
109
That's actually not enough stimuli directly on the muscle or muscle groups or movement pattern, if you're wanting to learn a new movement, to get you very far.
110
So this is a classic problem of I'm doing a lot of work, but I don't have a very clear direction, I lack specificity, so I'm working,
111
but I'm not seeing a lot of improvements and this is like in the business world, et cetera, this is like doing a whole bunch of different things means you get nothing really done.
112
Those are the concepts we absolutely have to hit.
113
The methods that we choose run across a handful of variables
114
and we call these things modifiable variables because as you modify them or you make different choices within these variables, you get different outcomes or adaptations.
115
So the way that I like to say this is exercises do not determine adaptation.
116
So you can't simply go, I want to get stronger.
117
Therefore, I'm going to choose these exercises.
118
That's not how it works.
119
What determines adaptation is the execution of the exercises.
120
So a deadlift is my favorite example.
121
A deadlift is a common example that people think of when they want to choose a lower body strength exercise.
122
But a deadlift will not increase your strength unless you're executing it in the proper fashion.
123
I'm not even talking about technique here.
124
I'm talking about these modifiable variables.
125
The same thing for power exercises.
126
We'll commonly see mistakes of doing activities like a box jump, which is great.
127
People think, oh I'm gonna get improve my power, which we know is extremely highly correlated to activities of daily living and particularly living unassisted as you age,
128
right, is reduction in power.
129
So they'll do an activity like a box jump.
130
What they're failing to realize is unless you do it powerfully you won't actually increase power.
131
So the way that we manipulate these variables is everything to determining the adaptation you get or, again, don't get.
132
So that being said, let's jump right into speed and power.
133
At the onset, there's this three -to -five concept.
134
I didn't develop the three -to -five.
135
It's just an easy way to help you remember one concept that will run true across all these things.
136
So three -to -five refers to three -to -five days per week.
137
Pick three -to -five exercises, and you're going to do three to five repetitions per set.
138
You'll do three to five sets and you'll rest three to five minutes between each set.
139
If you do that and you execute
140
any of the exercises that you choose at a high intent and that part is critical.
141
So if you land on that, that allows you to run the gamut from as little as three days a week.
142
You're doing three exercises.
143
You're going to do three sets of three, which is a very, very low volume.
144
It's a very low amount of days, easy to handle, all the way to five sets of five of five exercises five days a week.
145
So, again, it's just one sample that's something easy to remember and is quite effective for a very long time.
146
And this has been tested quite extensively in both the coaching
147
realms as well as the scientific realms to be quite productive and easy to follow and grasp.
148
If you do that, all you need to do is slightly increase the load or the volume, but mostly the load over time.
149
And the number we want to look for there is something like a three to 5 % increase per week.
150
When you say three to five, that's three to five work sets, correct?
151
Yep.
152
Is there a way
153
that you could lay out for us optimal repetition cadences for strength specifically versus hypertrophy specifically
154
and then migrate toward the middle in terms of rep cadences that would satisfy the desire to have a bit of both.
155
Yeah.
156
So when you're talking about strength versus hypertrophy, remember strength is movement.
157
Hypertrophy is muscle size.
158
That's the key to your answer here.
159
So when you're trying to get stronger, what you're effectively trying to do is get better at producing a certain amount of force through a movement, okay?
160
Now, force is mass times acceleration.
161
So, what's the mass in the bar multiplied by how well I can accelerate it?
162
Intentionally going slower is only reducing acceleration, right?
163
So, it's hard to argue that going slower is going to improve strength because you're simply reducing acceleration.
164
So you need to practice lifting heavier at a faster rate.
165
Hypertrophy is not that.
166
The goal here is not a functional outcome.
167
It is what is needed to cause the most amount of hypertrophy.
168
And when you get to hypertrophy then, your optimal cadence is up to you.
169
You can do any combination.
170
In fact, you could do at the same exact cadence
171
that you did your strength training with and get the same adaptations as Cypertry if you modify the other variables appropriately.
172
As long as you hit the concepts I talked about earlier, whether you want to do 3 -1 -1, 3 -2 -3, 3 -3 -3, triphasic, this is just a method choice.
173
It doesn't mean they're irrelevant.
174
There are subtle changes within them.
175
It's just 80 -20 rule.
176
So 80 % of the benefit is going to be from the concept.
177
20 % is this small thing.
178
If you're super into this field or you actually want to work with a qualified, certified coach or something, There's lots of reasons to play with this.
179
If you're just on your own here and running this thing, 3 -1 -1 is fine.
180
3 -1 -2, totally fine.
181
Anything like that.
182
You really just want to make sure that in the strength side of the equation,
183
you're under control and you can add enough load to stimulate strength and not get hurt with an acute trauma, right?
184
On the hypertrophy side, you're just wanting to load enough to where you can hit volume
185
because you've got to put a lot on there.
186
So if you want to go lighter, if you want to go slower, fine.
187
If you go slower in your repetition, so maybe even like a five second eccentric, a two second pause, a three second rise, that's great.
188
You can actually then stimulate the same amount of hypertrophy
189
and either do it with less weight or do it with less repetitions.
190
So it's a variable you can play with if you're like, hey, I don't have enough weights at my house, or I only have a kettlebell or a dumbbell.
191
How am I going to stimulate hypertrophy?
192
Your only option is really doing more reps.
193
Well, eventually that train runs pretty shallow.
194
Okay, here's the thing you can play with.
195
Maybe just add time under tension, is what we're calling it, right?
196
Just, you know, do slower repetitions, go longer ones and hold it.
197
So it's a variable that we use to individualize programs rather than something
198
that you should really be focused on as like a core aspect that's going to be driving whether
199
or not your program works.
200
It's just a tool we can play with in the what -if scenarios.
201
So for the person starting out, Would you recommend they pick three to five exercises
202
and stick with those so that they can get their skill and movement and positioning and breathing, all that really dialed in,
203
and then start to experiment by varying one or two of those exercises over time?
204
That's great.
205
If you look at the conjugate model, so these are the strongest power lifters as a collective group that ever existed.
206
What they're very good at is they keep almost the exact same weekly structure, but they make a very small change in exercise variation.
207
So for example, say Wednesday is bench day, right?
208
They're going to always bench on Wednesdays, but maybe this week they're going to do close grip bench.
209
And then maybe next week it's going to be maybe a special type of barbell.
210
And then maybe the week after that, it's they'll change the range of motion a little bit.
211
So it's actually the exact same exercise where they're making a very small variation.
212
And that change alone allows them to do enough specificity, but also gives them enough variation to where it's not the exact same stimuli in the exact same spot over
213
and over and over.
214
And that's what allows that group to train very, very, very heavy, very consistently and not have to worry about too much planning for periodization and other stuff like that.
215
They get their back off by making small variations in exercise.
216
I will say a major mistake folks do make is they change your exercises entirely way too often.
217
If I were to have to pick one or the other, I would say don't change anything on your exercises for six weeks.
218
Probably realistic, maybe even 10 to 12 weeks.
219
And then you can make some changes.
220
It's going to take you three weeks.
221
generally to figure out the groove of the exercise, to figure out how well you can load it.
222
What's too much to where you woke up unbelievably sore?
223
That was a train wreck.
224
How much do I load it at?
225
What position?
226
How long is this going to take?
227
It's going to take you three or so weeks.
228
And then you can really start pushing there.
229
So changing it before that or in that time frame is
230
you're not going to be able to progressively overload
231
because you're just not going to know exactly where you're at on all the exercises.
232
So it's very important to create standardization within them and then see some progress in a movement or a muscle group,
233
whatever you're going for and then make some changes so before we dive into our discussion about hypertrophy
234
can we just get a brief recap of the general parameters for an excellent power
235
and strength training program okay let me hit you with these rapid fire
236
and then you can maybe come ask questions along
237
that remember those modifiable variables okay so let's go through them in order
238
and then what they mean specifically for power versus strength so modifiable variable number one is called choice.
239
So which exercises do I select for strength?
240
In general, for power or speed or strength, we want to select compound movements.
241
What I mean by that is when we think about, again, strength training, we tend to think about bodybuilding concepts.
242
We go to the gym and we do things like, I got to make sure I get my chest today and I got to make sure I get my hamstrings.
243
Now you're selecting exercises based on a muscle you want to work.
244
For strength development and power, we want to think about movements rather than individual muscle groups.
245
So there should be like things like i need to train explosive hip extension
246
which is like a a vertical jump or something like
247
that i i want to train pushing or pulling movements
248
or i want to train rotate i want to train rotation
249
which is a whole area we haven't gotten into
250
which is very important for overall health and wellness longevity
251
so we want to select big movements by the muscle the movement patterns
252
that we want to introduce
253
and we just want to select a reasonable balance between these
254
I don't care what the exact ratio is you just don't
255
want to go an entire six months without doing anything in this rotational area
256
or an entire you know eight to ten weeks without doing something that's a lower body hinge right
257
so any number of examples there so just think about the rough movement patterns upper
258
and lower push and pull and then some sort of rotation
259
that puts you in a pretty good spot
260
if you're using three by five method
261
and you're going to pick as little as three exercises just pick one from each one of those groups.
262
So that's exercise choice, our first variable.
263
The next one is exercise order.
264
So because that everything driving power and strength is quality based, you want to do these at the beginning of your workout.
265
You would not want to do anything fatiguing before this.
266
So no cardiovascular training, no other repetition of failure stuff.
267
If you do those before and now you're slower, all you've done is practice getting slower.
268
You also need to do them when you're very fresh because they are the most neurologically demanding.
269
They're complicated.
270
They tend to have multiple steps and they're often in multiple planes and coordination is a difficult thing.
271
And if you're trying to do all that at maximum speed, your nervous system needs to be tremendously fresh.
272
And so any amount of fatigue here is only going to compromise results.
273
The next one after that is volume.
274
The general number we're going to look at here is something like three to 20 sets.
275
Total per workout.
276
Per workout.
277
But that would be like 20 would be a little bit of a special case.
278
The last one is frequency, and we've already sort of indirectly talked about that.
279
Where frequency can be as high as you'd like in this area, it really depends on your recovery.
280
If you're really truly pushing maximum strength, you probably do need a few days to recover.
281
Last little piece here is progression.
282
How do I progress over time?
283
So I mentioned this earlier, but just wanted to fill this gap right back in before we head over to hypertrophy, which is 3 % to 5 % increase per week of intensity in general.
284
And you can do upwards of about 5 % increase in volume per week over time.
285
And I generally recommend running that for at longest eight weeks.
286
But probably most realistically, you want to go about five weeks
287
or so and then have some sort of a deload or back off week.
288
If you do that, you're generally going to be a pretty good spot.
289
One last little thing I don't think we did justice is intention.
290
And the reason I want to go back to this now is
291
because we've talked a lot about specific loads you have to hit.
292
And that's generally the case.
293
But if intention is there, you can fudge those numbers in terms of how much load goes on the bar.
294
In fact, you can get as low as no load on the bar.
295
A great example here is like a plank exercise.
296
So you can do a plank in which you get in a position
297
and you simply contract the least amount necessary to hold the position.
298
Also, you could contract as hard as possible, pulling your scapula down and back, squeezing your core, squeezing your quads, squeezing your glutes.
299
That is actually going to still help strength production because you're attempting to contract very, very hard, even though, quote -unquote, the load is the same.
300
That thing extends to weight on the bar.
301
So you could theoretically see large improvements in strength at 50 % of your water max
302
if you're contracting as hard as possible.
303
Okay, let's talk about hypertrophy.
304
What are the ways that people can induce hypertrophy?
305
Probably a better way to think about
306
that question is really what stimuli do I need to give the muscle to induce hypertrophy?
307
Now there are hormonal factors that are important there are nutritional factors, but just to stick with the context of training.
308
This is really going to frame a lot of our answers, and as you'll see, it's one of the reasons why I call hypertrophy training kind of idiot -proof in terms of programming.
309
Now, the work is hard, difficult, and all that, but the precision needed is a lot less than what we saw in power and strength.
310
And so if you note there, it's very important that you do it in this style, with this intent and within these parameters, and if you're outside these parameters, it's not going to be it.
311
Hypertrophy has a very broad range in terms of your actual applications,
312
and this is why you have and will continue to see countless styles of training that all work.
313
So if we look at the classic dogma, we have to basically challenge the muscle to need to come back, in this case, specifically bigger,
314
and the nutrients need to be there to support that growth.
315
So all you have to do there to not fail is to make sure the training is hard enough, and it's going to work.
316
The only wrong combination here is infrequent and low intensity and low volume.
317
That's it.
318
As long as one of those three variables is high, you're going to get there, which is why crafting your program, which is best for you,
319
is actually fairly simple when it comes to hypertrophy.
320
You just have to make sure you do the work.
321
I actually think that it's important that you do some number of combination of what we call bilateral and unilateral exercises.
322
So bilateral being, think about it like a squat, where bi meaning two, lateral, you have two feet on the ground moving in sequence here.
323
Unilateral is one.
324
So this could be something as simple as a rear foot elevated split squat.
325
It could be a single leg leg press or single leg curl.
326
It could be a pistol squat, something where the individual limb is moving one at a time.
327
Also very important for making sure, for hypertrophy's sake, you're not getting any imbalances as you progress, especially through months and years of training.
328
So make sure you're doing a little bit of a combination.
329
Whether you want to pick specific implements, that's really a methods question and a preference question, and then it is concepts.
330
So dumbbell, great.
331
Kettlebell, fine.
332
Barbell, awesome.
333
Band, doesn't matter.
334
Body weight.
335
None of these things are as important
336
because all you're trying to do is create a certain insult in the tissue
337
and the implement is just whichever one you feel best doing it.
338
Because of the way that people move differently, their anthropometrics and their biomechanics and even their technique,
339
the same exact exercise will not necessarily work the same exact muscle groups for multiple people.
340
So if you and I both went and did a back squat, if you did a little bit more of what we call a high bar squat, so this is the bar is literally sitting up higher up on your neck,
341
you're keeping your back more vertical, and because in order to do
342
that you shift your knees much further past your toes keeping
343
of course your whole foot on the ground in good position
344
okay that's going to generally put more of an emphasis on the knee joint right and
345
so that's not a bad thing you tend to see a
346
little bit more work in the quads there a little bit less work in the spinal rectus
347
and back because you're actually not supporting I don't know the weight horizontally, which is a much more difficult position.
348
It's vertically stacked.
349
If I were to do it in the classic low bar squat, which is, again, lowering the bar further down my back towards more like my shoulder blades, I probably take a little bit of a wider stance.
350
And when I squat, I drive my glutes back further away from the midline.
351
In fact, as a general rule, if you take the midline of your body, the thing that moves the farthest away from that midline is likely to be the thing that's activating the most.
352
So in the case of the front squat, You're not generally going to be using your glutes as much if you're in that, or not even front squat, just that high bar squat where you're very, very vertical.
353
Your knees are going to be moving very far over your toes, which is fantastic.
354
Therefore, it's a little bit more knee dominant, that's how we say it.
355
The other version here, you can keep your shins really close to vertical.
356
You move your butt backwards.
357
You're going to have to then lean forward with your torso, which means it'll be more low back, more glutes, and a little bit less knee.
358
Now, that's a general statement.
359
It's not necessarily always true, but as a guideline there, that is one exact exercise where you may be going,
360
man, I'm trying to improve this clear weakness I have in my quads.
361
I can't even leg extension my body weight.
362
I have a significant problem there.
363
So maybe in your particular case, if I'm hammering you or you're hammering yourself in a squat exercise
364
and you're wondering why your quads aren't getting any stronger or growing in any size, it may be because of the style of the movement.
365
So I may need to go, Andrew, all right, look, squats in general, if you look at the research are an excellent exercise for quad development
366
but for you they're not because of the way you stand
367
or just because of you know neural activation it doesn't matter
368
so i need to take you to a machine and isolate
369
that muscle group so we can make sure we see development in
370
that so if you're trying to grow a specific body part area individual muscle it's very important
371
that you're actually seeing progress there
372
and don't worry about well in the textbook the bench press is supposed to be good for your pec
373
because if you're not actually moving the right position
374
or depends on the angle in
375
which your sternum actually sits in your body a bench press may actually be doing very little for your pec
376
and you may need to adjust to say an incline bench
377
or a decline bench or a pec fly
378
so machines can be fantastic at letting you isolate without having
379
to worry about things like stability your low back position getting
380
hurt where's your neck at you can really concentrate on just the movement concentrate on the muscle
381
and let everything else kind of go away and ensure you're getting training in that specific area.
382
What about exercise order?
383
You get to play a couple of games here.
384
When we talked about strength and power, I basically said stick to the big movements, most complicated and compound movements first.
385
You don't have to do that with hypertrophy.
386
You can do this in a couple of ways.
387
You can do the thing you're just simply most interested in first.
388
You can do this thing called pre -fatigue.
389
So say you're going to do a back day.
390
You could go in and do nothing
391
but isolated biceps as your very first exercise
392
and then roll into uh your your pulling movements
393
because what you'll see is during most pulling activities the biceps are a secondary
394
or tertiary muscle group but you've pre -fatigued them you've guaranteed
395
that muscle of most interest got its its most training in
396
and everything else is secondary so you can start
397
if you want with single joint movements you can start with isolation stuff
398
or you can start with compound stuff either way it just really comes down to preference and what you're specifically
399
trying to develop now this also goes back to the exercise choice question right
400
because it's sort of the same thing right like
401
which one am i choosing
402
and where i wanted it to cap this was the exercise splits
403
and and so we just sort of talked about am i doing body part splits
404
and i know a question i get a lot here is well
405
which ones should i package together i'm not really concerned with
406
it what you all you should worry about is how many times per week
407
and in fact total volume you achieve on a muscle group per week, and it doesn't really matter how those things are folded in.
408
It's really a personal preference issue.
409
One mistake that we see here commonly is grossly underappreciating that the legs are not a muscle group, right?
410
So the legs have a whole bunch of muscle groups in them.
411
So we see a classic split like I'll do shoulders
412
and chest monday and then i'll do you know biceps and forearms tuesday and then legs wednesday
413
or whatever and then back to upper body
414
and then i was like you're like wait a minute you have four days dedicated to the upper body
415
and one for quote unquote legs hopefully you can see the
416
imbalance what's that's going to happen there over time is you're
417
going to do it do far more upper body than you are lower body
418
and that's not appropriate
419
so you just want to think about your lower body like you would do
420
if you're going to do body part splits then include those things as well
421
and don't just chunk everything in as legs once a week
422
if you want to do that that's actually okay but
423
that day has to be very very challenging
424
and you probably should do quite a bit of volume there
425
because you're almost surely not going to hit the total weekly volume needed to optimize muscle growth
426
if you're literally only doing once a week of your quote
427
-unquote legs along those lines let's talk volume yep how much
428
volume does each muscle group need per week in order to generate, and for that matter, maintain hypertrophy.
429
Right.
430
So the kind of minimum number we're going to look for here is 10 working sets per week.
431
Correct.
432
Per muscle group.
433
Correct.
434
So 10 would be sort of the minimum number you want to get to.
435
The more realistic number that most people, especially if you're advanced or even intermediate, is more like 15 to 20 working sets per week.
436
Now, if you're very well trained, you probably want to even push more towards like 25.
437
And in fact, past that, there's not a lot of research.
438
If you went in and you did three sets of 10, it's a very standard.
439
Three sets of 10 repetitions.
440
Correct.
441
You're already at three.
442
You did that three days a week.
443
You're at your nine.
444
That's almost 10.
445
If you also just went to the gym one day a week, you did three sets of 10 and you did three exercises.
446
You're at nine working sets.
447
You're basically done.
448
So achieving 10 sets per week per muscle group.
449
And now we're not even talking about indirect activation of a secondary.
450
So you're going to hit 10 fairly easy.
451
Extension to that hitting 20 is actually still not that hard.
452
However, if you're not seeing adaptations, then I'd say maybe the repetitions aren't enough.
453
So if you're going to do a set of 25 and you finish it and you're like, ooh, yeah, that was kind of starting to get hard at the end, that's not going to be enough.
454
If you're going to do a set of 5 or 6 and the same sort of expression comes out of your mouth, that's not going to be enough.
455
So in that case, it doesn't matter your rep range if you're not getting somewhat close to failure.
456
Again, it doesn't need to be complete failure.
457
A good number to think about is like minus 2, which is what we call reps and reserve
458
which is sort of like I got within two or
459
so reps of failure
460
and then I stop you have a lot of room to
461
play here you also have a lot of room to adapt based on your circumstances god I'm short on time today
462
typically my workout takes me 60 minutes for this plan I have, I've only got 35 today what do I do? if you're training for hypertrophy
463
you need to make sure you hit that total volume so in this particular case lower the load
464
lower the rest intervals and just get to the burn and get going as much as you can.
465
If you're training for strength, I would rather you cut your volume in half.
466
Get those few repetitions done at that high load and just don't do very many sets today.
467
That's a better result.
468
So the goal that you're going after is going to determine what we call chaos management, which is that thing like that, running out of time today,
469
my time is short, or you didn't even think my time was short, something got cut off, I'm not feeling it today, I'm in a hotel, et cetera, et cetera, et cetera, which is life, right?
470
That's going to be 10 % to 50 % of your workouts is going to be chaos management.
471
I'd like to ask about frequency, but I'd like to frame it a little bit differently than that.
472
I'd like to ask about total workout duration, which dovetails with frequency because if one is hitting the appropriate number of sets per week
473
and one is combining different muscle groups on the same days, well, then workouts are going to be a very different duration than
474
if one is doing a different body part each day, for instance.
475
And so I feel like any discussion about frequency has to be within the context of workout duration and vice versa.
476
Yeah.
477
If you are a lifting junkie and you're very consistent in your schedule, I'm actually okay with body parts, but most people are not that.
478
And so the concern there is if you, say, are isolating and waiting to do your glutes on one day of the week and something happens on that day,
479
You might go another 13 days now before training, you know, between workouts.
480
And that's really difficult to maintain.
481
The frequency won't be high enough unless the load and volume on that one day is astronomically high.
482
It's just not going to happen.
483
So while if you look at the research, frequency in terms of how many days per week doesn't matter
484
that much as long as the total load and failure are equivalent.
485
Practically, it's a challenge.
486
So it's hard because life gets in the way for most people, especially if you have kids and a job and all these things out there.
487
So I actually prefer doing something more like three days a week of total body.
488
And if something happens, you've just missed that body part for 48 hours, 72 hours.
489
I like that a little better for most people, not because it's more effective, but just because it's a little bit more resilient to life and you can get there.
490
If you wanted to actually do a little bit of a combination, So if you wanted to do like two days a week of whole body
491
and then two days a week of a little bit of a body part split, then you're actually sort of hedging against all risks there.
492
As long as you get to that total number there.
493
Now, there is actually some evidence in a couple of ways
494
that maybe a little bit more frequently is a little bit better.
495
But the difficulty is now going back to the practicality question
496
of like how many people really can train just their strength training six days a week.
497
That doesn't count any of their long duration stuff.
498
It doesn't have their high heart rate, their flexibility.
499
Okay, it's just really, really, really hard to get all that stuff in.
500
So it tends to be easier on folks in terms of execution and long -term adherence.
501
in my opinion, to get that volume accomplished in a little bit more frequent patterns, but not once a week.
502
So I like to kind of have it right there for most people, again, not because it is technically quote unquote more effective,
503
but because you're less likely to fail to progress because of skipping a workout, something popping up.
504
Great.
505
Well, thank you for that very informative answer.
506
This was incredibly informative.
507
Thank you so very much.
📺 Cùng kênh
C11,315
Why Reading (Books) Makes Us Better at Speaking
Business EnglishUniversity StudentsWorking Adults
C12
Your Memories & Emotions Impact Immune Status
Daily ConversationUniversity StudentsWorking Adults
C18
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C157
Why Women Over 30 Should Consider Freezing Their Eggs
University StudentsWorking Adults
B2Dr. Arthur Brooks: The 3 Macronutrients of True Happiness
Business EnglishUniversity StudentsWorking Adults
C14
How Foods & Nutrients Control Our Moods | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C15
Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C129
The Cure for Addiction
Daily ConversationUniversity StudentsWorking Adults
C13
Controlling Your Dopamine for Motivation, Focus & Satisfaction | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C134
Welcome to the Huberman Lab Podcast
Daily ConversationUniversity StudentsWorking Adults
C12
The Science of Making & Breaking Habits | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C12
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
Business EnglishUniversity StudentsWorking Adults
C11
Tools for Managing Stress & Anxiety | Huberman Lab Essentials
Business EnglishDaily ConversationUniversity Students
C11
Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Business EnglishUniversity StudentsWorking Adults
C12
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C113
Essentials: Manage Stress & Build Resilience | Dr. Elissa Epel
Business EnglishUniversity StudentsWorking Adults
C119
Tools to Improve Your Focus & Concentration | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Business EnglishUniversity StudentsWorking Adults
✨ Video gợi ý
C11
181 câu
These 6 Brutal Bodyweight Drills Were Born in Prison
Business EnglishUniversity StudentsWorking Adults
C16
384 câu
Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?.
Business EnglishUniversity StudentsWorking Adults
C15
64 câu
PhD Gives His Take on Creatine for Longevity
Business EnglishUniversity StudentsWorking Adults
B21
202 câu
5 Exercises to Improve Bone Density Even If You Have Arthritis
Business EnglishUniversity StudentsWorking Adults
C1117 câu
Anatomy & Physiology: The Ultimate Beginner's Guide | Dr. Bee's Tutorials
Business EnglishUniversity StudentsWorking Adults
C19
61 câu
Keep your brain from declining after age 30
Business EnglishUniversity StudentsWorking Adults
C14
171 câu
How to Break Free from Your Old Self | Dr. Joe Dispenza Explains
Business EnglishUniversity StudentsWorking Adults
C11
710 câu
The truth about peptides, NAD, & other longevity treatments | Rachele Pojednic, Ph.D.
Business EnglishUniversity StudentsWorking Adults
C16
144 câu
It's Tough, But It'll Build A Monster Aerobic System
Business EnglishUniversity StudentsWorking Adults
C110
14 câu
Why Some Practice Sessions Should Feel Terrible | Dr. Andrew Huberman & Dr. Tommy Wood
Business EnglishUniversity StudentsWorking Adults
Từ vựng và ghi chú luyện nói cho bài học này
Video này có 507 câu và 6883 từ để luyện shadowing. Phần lời nói dài 35:29. Người nói nói nhanh, khoảng 194 từ mỗi phút, nên sẽ có nhiều chỗ nối âm và nuốt âm. 85% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.
Từ vựng quan trọng trong video
15 từ đáng học trong video, kèm phiên âm và nghĩa:
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| muscle danh từ | /ˈmʌs.əl/ | cơ, bắp thịt |
| bench danh từ | /ˈbɛnt͡ʃ/ | ghế dài |
| frequency danh từ | /ˈfɹiːkwənsi/ | tính thường xuyên |
| variation danh từ | /ˌvɛəɹiˈeɪʃn̩/ | sự biến đổi, sự thay đổi |
| knee danh từ | /ni/ | đầu gối, gối |
| select động từ | /sɪˈlɛkt/ | lựa |
| extension danh từ | /ɪkˈstɛnʃən/ | sự mở rộng |
| versus | /ˈvɝsəs/ | đối, đối đầu |
| compound danh từ | /ˈkɑmpaʊnd/ | hợp chất |
| acceleration danh từ | /əkˌsɛl.əˈɹeɪ.ʃən/ | gia tốc |
| complicated tính từ | /ˈkɑm.plɪˌkeɪ.tɪd/ | phức tạp |
| technique danh từ | /tɛkˈniːk/ | kỹ thuật, kĩ thuật |
| argue động từ | /ˈɑɹ.ɡju/ | tranh luận |
| incredibly trạng từ | /ɪŋˈkɹɛdɪbli/ | khó tin nổi |
| intention danh từ | /ɪnˈtɛnʃn̩/ | ý định |
Cụm động từ bạn sẽ nghe
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| come back động từ | trở lại, trở về | |
| sit up động từ | ngồi dậy | |
| stand up động từ | đứng dậy | |
| wake up động từ | /ˌweɪk ˈʌp/ | thức dậy, dậy lên |
Ngữ pháp trong video
Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:
| Cấu trúc | Trong video |
|---|---|
| Câu điều kiện if + mệnh đề, will/would + động từ — điều kiện và kết quả | if people understand that, they will far · if you're not seeing adaptations, then I'd say · If you're training for strength, I would rather |
| Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật | people who are · bigger, which is · jump, which is |
| Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại | we've done · haven't been · has been tested |
| Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm | be obtained · being said · has been tested |
Phát âm cần chú ý
Người nói dùng 179 dạng rút gọn, ví dụ you're, I'm, don't. Hãy nói theo dạng ngắn đúng như bạn nghe.
- Âm “th”: athlete /ˈæθ.liːt/, breathe /bɹiːð/
- Âm “sh” và “zh”: variation /ˌvɛəɹiˈeɪʃn̩/, adaptation /ˌæd.æpˈteɪ.ʃən/, duration /dʒʊˈɹeɪ.ʃən/, extension /ɪkˈstɛnʃən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/
- Từ dài — đặt trọng âm cho đúng: adaptation /ˌæd.æpˈteɪ.ʃən/, intensity /ɪnˈtɛnsɪti/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, parameter /pəˈɹæm.ə.tɚ/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/
Cách luyện với video này
- Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
- Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
- Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như muscle, bench, frequency.
Phương Pháp Shadowing Là Gì?
Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.