Tools

Explore

Videos Channels Figures

Atmrix

Tools

Explore

Videos Channels Figures

Atmrix

AH

Andrew Huberman

04/17/25

@ Andrew Huberman

A good muscular endurance training protocol involves performing three to five sets of 12 to 100 repetitions, focusing on exercises like pushups and pull-ups to build the ability to perform work repeatedly over time, with concentric movements and 30 to 180 seconds of rest in between.

Video

How to Build Endurance | Huberman Lab Essentials

@ Andrew Huberman

How to Build Endurance | Huberman Lab Essentials

04/17/25

Related Takeaways

Andrew Huberman

04/17/25

@ Andrew Huberman

Muscular endurance training should avoid slow eccentric phases; for example, during push-ups, ensure your chest touches the ground without dropping heavily.

Andrew Huberman

04/17/25

@ Andrew Huberman

Anaerobic endurance training involves performing 3 to 12 sets with a work-to-rest ratio of 3:1 to 1:5, maximizing oxygen utilization and pushing beyond VO2 max.

Andrew Huberman

04/19/22

@ Lex Clips

For strength training, a regimen of three to five compound exercises for three to five repetitions per set, with three to five minutes of rest, performed three to five times a week is effective. This approach allows for significant strength gains without excessive soreness.

Andrew Huberman

04/17/25

@ Andrew Huberman

Muscular endurance training focuses on the ability of muscles to generate force repeatedly over short periods, which is distinct from maximum power training.

Andrew Huberman

04/17/25

@ Andrew Huberman

Muscular endurance is the ability of our muscles to perform work over time, and fatigue in this context is due to muscular fatigue rather than cardiovascular limitations.

Andrew Huberman

04/19/22

@ Lex Clips

Endurance can be built while maintaining or even increasing muscle size by incorporating one day of high-intensity interval training (HIIT) each week, such as 90-second all-out sprints followed by rest.

Andrew Huberman

04/17/25

@ Andrew Huberman

Engaging in muscular endurance activities like planks can enhance your ability to perform long-duration, low-intensity endurance work, such as running or swimming.

Dr. Mike Israetel

02/13/24

@ Chris Williamson

You should rest between sets until your cardiovascular system is mostly recovered, you feel strong again, and your synergist muscles are not limiting your performance. If your target muscle is ready to perform at least five repetitions, then it's time to go again.

Andrew Huberman

04/19/22

@ Lex Clips

Hypertrophy can be stimulated through a broad repetition range of 6 to 30 repetitions, with a recommendation of 10 sets per muscle group per week, emphasizing high volume and going to failure or beyond to stimulate growth.