Build Muscle, Great Posture & Resilience to Injury | Jeff Cavaliere
Jeff Cavaliere, MSPT, CSCS, is a physical therapist and certified strength and conditioning specialist and one of the world's leading public educators on resistance training to build muscle size and strength, avoiding and overcoming injuries, and improving your posture and movement patterns (biomechanics). We discuss often-overlooked muscles and exercises that support decades of pain-free training and long-term progress. Jeff explains the best and most efficient ways to strengthen glutes, rotator cuff, neck, and foot muscles and connective tissues, and how to resolve back, hip, and other pain. We also cover the essentials of cardio, fat loss, and nutrition and how to make excellent and ongoing progress despite real-life training constraints. This episode is crucial for men and women as young as their teens, 20s, and 30s, all the way up to their 70s, 80s (and beyond) to be strong, mobile, and pain-free.
Read the episode show notes at hubermanlab.com.
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Timestamps
(00:00:00) Jeff Cavaliere
(00:02:43) Lower Back, Back Pain
(00:10:06) Tool: Exercises for Lower Back Pain & Strengthen Glutes
(00:15:29) Sponsors: David & Our Place
(00:18:05) Walking Exercises to Strengthen Glutes
(00:23:23) Small Focused Exercises & Timing; Workout Soreness & Pain
(00:27:08) Tools: "Old Man" Test, Functional Strength Tests
(00:35:08) Sports, Movement Imbalance
(00:40:57) Tool: Training Like An Athlete
(00:46:44) Sponsor: AG1
(00:48:28) Inner Elbow Pain, Tool: Grip Modification
(00:54:21) Shoulder, Rotator Cuff Training, Tool: External Rotation Exercise
(01:06:50) Tool: Neck Training; Women, Posture
(01:15:20) Longevity, Strength & Agility; Pain & Construction Zone Analogy
(01:19:50) Sponsor: Joovv
(01:21:12) Cardio, Bike, Jumping Rope; Fat Loss: Zone 2 or HIIT?
(01:29:27) Nutrition, Tools: Calorie Counting; Plate Method
(01:40:18) Foot Stability, Tool: Foot Strength Test; Longevity
(01:48:15) Sponsor: Function
(01:49:53) Warm-Up Sets; Reps in Reserve or Train to Failure?; Work Sets
(02:00:30) Training Frequency; Tool: Real-Life Constraints, Split the Splits
(02:13:58) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
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Popis podcastu
The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.