AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies
Andrew Huberman
Apr 30, 2024
Mindsip insights from this episode:
Use a weighted backpack for effective social cardio on hikes
On long social hikes, wear a weighted backpack to match your companions' fitness level while still getting a good workout.
Periodize resistance training into four-month blocks
Structure your resistance training into four-month blocks, cycling through different repetition ranges like heavy (3-5 reps), medium (5-8 reps), and lighter (8-15 reps).
Train your body's clock with consistent exercise timing
If you consistently exercise at the same time each day, your nervous system will learn to anticipate it and provide a natural peak in mental and physical energy around that time.
Incorporate tibialis training for balanced leg workouts
As part of a complete leg day, include tibialis work to strengthen the often-neglected muscle on the front of your shin.
Accept occasional workout skips to maintain fitness progress
Aim to complete 85-95% of your scheduled workouts, as skipping one occasionally will not derail your entire fitness program.
Limit training to 90 minutes to maintain health and progress
Huberman finds that training for longer than 90 minutes, especially with resistance training, can lead to getting sick or halting progress.
Take a complete rest day after two consecutive lift days
If you perform resistance training on two consecutive days, it is crucial to take the third day as a complete day off for recovery.
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