Build Your Ideal Physique | Dr. Bret Contreras
Andrew Huberman
22 sept 2025
Mindsip insights from this episode:
Maximize efficiency with one all-out set per exercise
A highly time-efficient training method is to perform just one all-out set to failure per exercise in a full-body workout, two times per week.
Implement L-U-L-U-L training split for lower body focus
A five-day training split of Lower, Upper, Lower, Upper, Lower is ideal for women who want to prioritize their lower body development.
Achieve muscle gain and fat loss at maintenance calories
It is possible to gain muscle while losing fat (recomp) at maintenance calories by focusing on high protein intake and progressive overload, without needing a large caloric surplus.
Maintain muscle with minimal training volume
You can maintain most of your muscle size and strength with as little as one-ninth of the training volume it took to build it.
Implement rule of thirds for optimal glute development
To maximize glute development, one-third of your exercises should be vertical (squats), one-third horizontal (hip thrusts), and one-third lateral or rotary (abduction).
Prioritize tempo over rep speed for longevity and injury prevention
Hypertrophy is similar whether you do a one-second or an eight-second repetition, so tempo is more important for longevity and injury prevention than for muscle growth itself.
Master foundational lifts for optimal muscle development
The six most important lifts for overall muscle development are squats, bench press, deadlifts, military press, chin-ups, and hip thrusts.
Choose step-ups over walking lunges for effective glute training
Walking lunges may be the best glute exercise, but they can cause so much soreness that they hinder frequent training, making step-ups a better choice for recovery.
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