The Only Workout Routine You Will Ever Need By Andrew Huberman
Neuroscientist, Can Low Reps and High Weight Be Your Key to Strength Gains?
Do you ever feel fatigued from repetitive workouts that don’t seem to work?
Why work for the “ideal routine” with senseless reps and sets? When there is a simpler and more efficient approach to attaining your fitness goals.
The 3x5 protocol offers extraordinary benefits that can actively transform your fitness journey, even if you start as a beginner.
Today, we will analyze the intensities of low-rep strength training, focusing on its 3x5 protocol.
Dr. Andrew Huberman, a neuroscience researcher at Standford, proposed this 3x5 protocol. If people practice it, it could improve mental endurance, body strength, and muscle endurance.
Here is the science behind it and why it can be the best workout routine.
Why Low Reps, High Weight?
The common strength training workout at the gym includes 6–15 reps, with an average of around 10 reps in several sets.
This 3x5 protocol usually involves lifting heavier weights with low repetitions. It puts immense pressure on your muscle fibres, triggering adaptations that strengthen and allow you to adapt to them.
The 3x5 protocol includes:
- 3 Exercises: The workout plan comprises three core exercises targeting major muscle groups. The squats, deadlifts, presses, rows and movements engage multiple muscles at the same time.
- 5 Sets: Do 5 sets of each exercise.
- 3–5 Reps: You will work with a maximal weight for only 3–5 repetitions per set, not aiming for 8–12 reps with an average weight.
- 3–5 Minutes Rest: It is important to rest between sets to allow your body to recover and rebuild strength for the next round.
- Frequency: You can include 3x5 workouts into your routine 3 to 5 times per week depending on your recovery.
You stress your nervous system to focus on strength gains by lifting heavier weights with fewer reps. This strategic approach targets the recruitment of high-threshold motor units, the leaders of muscle building.
Benefits of 3x5 Training:
Dr. Huberman experienced abundant benefits after implementing the 3x5 protocol into his routine.
What you can expect:
- Strength Gains: Lifting heavier weights for fewer reps is a recipe for serious strength gains. You will also notice a gain in your ability to lift weights in other exercises.
- Cardio Boost: The 3x5 protocol surprisingly improves your cardiovascular health. Intense effort and longer rest periods during sets form a unique metabolic demand on your body, despite not actually elevating your heart rate.
- Improved Posture and Core Strength: The 3x5 protocol usually covers compound exercises that work for multiple muscle groups. This results in better posture and a stronger core, which is crucial for everyday activities and injury prevention.
- Reduced Soreness: Many people experience less muscle soreness with the 3x5 protocol because of a shorter time under tension for each muscle.
- Mental Edge: Dr. Huberman confirms that low-rep training can enhance cognitive function, especially mental clarity and focus.
- Building Muscle Without Bulk: The 3x5 protocol elevates strength gains over hypertrophy, making it compelling for those who want gains without bulk.
3x5 Protocol for Beginners:
New to the gym? No worries. You can master the 3x5 protocol if you are new to the gym. Here’s how:
- Focus on Compound Exercises: Concentrate on compound exercises such as squats, deadlifts, presses, and rows. Within these exercises, the concentration of these muscle groups is at its peak.
- Start with low weight: You should start by lifting a weight that you can comfortably handle for 3-5 reps with proper form, and then raise the weight constantly as you get stronger.
- Avoid overweight: Select a weight that allows you to maintain proper form throughout the set and avoid lifting too heavily to show off.
- Listen to Your Body: Resting is very important. Try not to strain yourself too much, particularly if you’re a beginner. Also, don’t be afraid of resting, as giving yourself stress is not a good thing.
Improving 3x5 Protocol:
The 3x5 protocol is adaptable. Here are some adjustments to look at:
- Beginners: Begin with light weights and gently increase as you gain strength. Adapt your reps to 6-8 until you build confidence and strength.
- Smaller Muscle Groups: If you work on smaller muscles like your calves, rear delts, biceps, or triceps, use a slightly higher rep range of 5–8. This will help you achieve proper fatigue.
- Frequency: If 3x5 workouts feel too much, start with 2–3 times per week.
- Rest Periods: Rest for 3-5 minutes between sets. If lifting heavy weights, take longer rest periods to recover fully.
- Busy Lifestyles: Short workouts with rest periods can provide a powerful 30-45-minute workout.
Final thoughts:
The 3x5 strength training method brings results and makes fitness a part of our everyday lives.
With the primary target of reducing the repetition rate, we can recognize the peak physical capacity and achieve high strength, cardiovascular health, and well-being.
Say goodbye to dull workouts and move on to the future of fitness with the 3x5 protocol.
So, what are you waiting for? It’s time to boost your workout routine and experience the power of the 3x5 protocol.
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