The "3 by 5" Protocol: How & Why to Build Your Strength | Dr. Andrew Huberman
Huberman Lab Clips・9 minutes read
Training in the 3 to 5 repetition range can enhance strength, endurance, reduce soreness, and improve mental freshness, recommended to be done 3 to 5 times per week.
Insights
- Dr. Andy Galpin proposes focusing on 3 to 5 repetition range for 8 to 12 weeks to boost strength significantly.
- Training within the 3 to 5 repetition range can yield various benefits including increased strength, better cardiovascular fitness, reduced soreness, and improved mental alertness.
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Recent questions
What is the recommended repetition range for strength training?
3 to 5 reps
How many exercises are involved in the 3 by 5 protocol?
3 to 5 exercises
How often should one perform the recommended workouts?
3 to 5 times per week
What is the suggested repetition range for small muscle groups?
5 to 8 reps
What are the benefits of training in the 3 to 5 repetition range?
Increased strength, improved endurance, reduced soreness, enhanced mental freshness
Related videos
Summary
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"3-5 Rep Range: Strength, Endurance, Recovery"
- Most people focus on resistance training with repetition ranges from about 5 to 15 reps per set, aiming for strength and hypertrophy.
- Dr. Andy Galpin suggests training in the 3 to 5 repetition range for a period of 8 to 12 weeks to enhance strength.
- Training in the 3 to 5 repetition range led to increased strength, improved cardiovascular training, and reduced soreness.
- The 3 by 5 protocol involves 3 to 5 exercises per workout, 3 to 5 sets per exercise, 3 to 5 reps per set, and 3 to 5 minutes of rest between sets.
- It is recommended to do these workouts 3 to 5 times per week, adjusting based on individual recovery capacity.
- For small muscle groups, like rear deltoids or calves, consider a range of 5 to 8 repetitions to ensure adequate fatigue.
- Training in the 3 to 5 repetition range can lead to increased strength, improved endurance, reduced soreness, and enhanced mental freshness.
