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The Correct Way to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline

Huberman Lab

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.

In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels.

We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and lesser-known but highly effective ways to train, especially for people with limited time.

We also discuss local versus systemic nervous system and muscle recovery, how to complete training sessions with increased energy, why training to “failure” is not advised, optimal rest-between-sets protocols to improve performance, and how to vary effort levels across each week and month to ensure regular progress. This episode brings you highly practical, science-supported, and real-world-tested training methods to build strength, endurance, and flexibility from one of the world’s top experts.

Show notes: https://go.hubermanlab.com/YC80Wvt

Sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
Joovv: https://joovv.com/huberman
Maui Nui: https://mauinuivenison.com/huberman

Timestamps
00:00:00 Pavel Tsatsouline
00:02:29 Fitness, Strength, Model Athlete
00:07:19 Tool: Essential Training Movements
00:13:46 Sponsors: Eight Sleep & Levels
00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity
00:29:57 Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps
00:38:38 Sponsor: AG1
00:39:53 “Greasing the Groove”, Cramming Analogy, Strength is a Skill
00:48:27 Tool: Greasing the Groove Protocol
00:54:12 Tool: Movement & Motivation; Nervous System
01:00:00 Frequency & Recovery, Heterochronicity, Soviet vs American Training
01:10:25 Soviet vs American Strength Schools, Periodization, Recovery
01:20:00 Sponsors: LMNT & Joovv
01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat
01:27:15 Machines, Beginners vs Advanced?
01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload
01:32:04 Strength & Endurance, Bodybuilding, “Bro Split”
01:40:28 Endurance, Cost of Adaptation, Heart Adaptations
01:46:38 Rest Periods, Interval Training, Tool: German Interval Training 
01:51:34 Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth
01:57:31 Sponsor: Maui Nui
01:59:00 Rest Period Activities, Tool: Protecting Back
02:04:33 Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety 
02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training
02:19:06 Seek Soreness or Pump?, Hypertrophy
02:23:05 Tool: Planning Strength & Endurance Training, Individualization
02:32:27 Training Quality, Practiced Skill
02:35:39 Non-Athletes, Strength & Endurance, Training Duration
02:40:20 Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume
02:48:01 Pre-Workout Stimulants
02:53:51 Performance & Arousal, Breathing, Disinhibition, Emotion
03:03:42 Train to Failure?, Recovery
03:08:40 Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat
03:14:57 Training for Flexibility; Training as a Practice
03:17:46 Older Adults & Strength Training, Consistency Over Intensity
03:25:08 Body-Weight vs Barbell vs Kettlebell Training
03:34:06 Kettlebell Training, Swings, Power & Endurance
03:41:55 Training Choices, Tool: Simple, Consistent Program
03:47:38 Kids & Training, General vs Specialization?
03:51:21 Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs
04:03:34 Breathing, Force, Strength
04:05:02 Directing Gaze While Weightlifting
04:12:37 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels.

We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and lesser-known but highly effective ways to train, especially for people with limited time.

We also discuss local versus systemic nervous system and muscle recovery, how to complete training sessions with increased energy, why training to “failure” is not advised, optimal rest-between-sets protocols to improve performance, and how to vary effort levels across each week and month to ensure regular progress. This episode brings you highly practical, science-supported, and real-world-tested training methods to build strength, endurance, and flexibility from one of the world’s top experts.

Sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Levels: https://levels.link/huberman

LMNT: https://drinklmnt.com/huberman

Joovv: https://joovv.com/huberman

Maui Nui: https://mauinuivenison.com/huberman

Timestamps

00:00:00 Pavel Tsatsouline

00:02:29 Fitness, Strength, Model Athlete

00:07:19 Tool: Essential Training Movements

00:13:46 Sponsors: Eight Sleep & Levels

00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity

00:29:57 Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps

00:38:38 Sponsor: AG1

00:39:53 “Greasing the Groove”, Cramming Analogy, Strength is a Skill

00:48:27 Tool: Greasing the Groove Protocol

00:54:12 Tool: Movement & Motivation; Nervous System

01:00:00 Frequency & Recovery, Heterochronicity, Soviet vs American Training

01:10:25 Soviet vs American Strength Schools, Periodization, Recovery

01:20:00 Sponsors: LMNT & Joovv

01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat

01:27:15 Machines, Beginners vs Advanced?

01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload

01:32:04 Strength & Endurance, Bodybuilding, “Bro Split”

01:40:28 Endurance, Cost of Adaptation, Heart Adaptations

01:46:38 Rest Periods, Interval Training, Tool: German Interval Training 

01:51:34 Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth

01:57:31 Sponsor: Maui Nui

01:59:00 Rest Period Activities, Tool: Protecting Back

02:04:33 Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety 

02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training

02:19:06 Seek Soreness or Pump?, Hypertrophy

02:23:05 Tool: Planning Strength & Endurance Training, Individualization

02:32:27 Training Quality, Practiced Skill

02:35:39 Non-Athletes, Strength & Endurance, Training Duration

02:40:20 Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume

02:48:01 Pre-Workout Stimulants

02:53:51 Performance & Arousal, Breathing, Disinhibition, Emotion

03:03:42 Train to Failure?, Recovery

03:08:40 Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat

03:14:57 Training for Flexibility; Training as a Practice

03:17:46 Older Adults & Strength Training, Consistency Over Intensity

03:25:08 Body-Weight vs Barbell vs Kettlebell Training

03:34:06 Kettlebell Training, Swings, Power & Endurance

03:41:55 Training Choices, Tool: Simple, Consistent Program

03:47:38 Kids & Training, General vs Specialization?

03:51:21 Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs

04:03:34 Breathing, Force, Strength

04:05:02 Directing Gaze While Weightlifting

04:12:37 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
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