Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Episode 94
Main Takeaways
The main concepts of training are skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic power, VO2 max, and long-endurance.
Progressive overload is necessary for adaptation to happen, and it can be achieved by adding weights, repetitions, frequency, or complexity of movement.
Andrew Huberman's Foundational Protocol consists of focusing on one aspect of fitness each day, such as endurance, legs, heat/cold cycling, torso, brief cardio, HIIT, arms/calves/neck.
Legs are trained on Mondays because they are the largest muscle group in the body, which sets off metabolic processes that elevate metabolism and amplify hormonal events.
Resistance training workout template should include a 10-minute warm-up, 50-60 minutes of hard work, and exercising each muscle group twice a week, once directly and once indirectly.
Exercise selection is crucial, and one should find an exercise that gets them into a weighted stretch position and another that contracts the muscle in a shortened position.
Deliberate muscle contraction and the mind-muscle connection are essential to hypertrophy, and it involves the ability to contract muscles in the absence of load.
Seek ways to make hypertrophy training uncomfortable, and one should contract muscles through range forcefully.
Flexibility should be improved by holding static stretches for 30-60 seconds, three times a week, for each muscle group.
Short, repeated sessions of flexibility training every day are more beneficial than longer, infrequent sessions.
