Does the total amount of volume/load/working sets need to vary depending on the adaptation I am working for?

Huberman Lab doesn't have specific information on varying the total training volume based on different adaptations. If you have other questions or need information on a related topic, feel free to ask!

The number of working sets you should aim for each week varies based on the specific adaptation you are targeting. Here are some general guidelines:

1. Strength:

   • Focus on high loads, generally above 85% of your one-rep max.
   • Perform sets of low repetitions (3-5 reps).
   • Aim for 3-5 sets per exercise.
   • Include 3-5 minutes of rest between sets.
   • Train each muscle group 3-5 times per week if manageable 1 2 3.

     Efficient Strength Training

     Andrew Huberman

     Andrew shares his insights on the three by five protocol for efficient strength training, emphasizing the importance of focusing on lower repetition ranges and not overtraining specific muscle groups.

     

     Huberman Lab

     Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast

     Explore similar conversationsView full episode summary

     1

     2

     3

     4

     5

     6

     7

2. Hypertrophy (Muscle Growth):

   • Perform 10-20 sets per muscle group per week.
   • Repetitions can range from 6 to 30 per set, ending close to failure.
   • Split these sets across one or multiple sessions per week 4 5.

3. Muscular Endurance:

   • Typically involves higher repetitions (above 15 reps).
   • Rest intervals are shorter, often less than 1 minute.
   • The volume can be similar to hypertrophy training, but focus on maintaining a higher rep range with moderate weight 1 6.

4. Speed and Power:

   • Requires working with sub-maximal weights but moving them quickly.
   • Use the 3-5 protocol: 3-5 exercises, 3-5 sets per exercise, and 3-5 reps per set with 3-5 minutes of rest.
   • Ensure high intent and maximal effort during each movement 2.

These recommendations provide a foundation, but individual responses may vary, so it may be beneficial to adjust based on personal progress and recovery 6 7.

For strength adaptation, here are the main recommendations:

1. Repetitions and Intensity:

   • Focus on low repetitions (generally 3-5 reps, but sometimes as low as 1-2 reps).
   • Use heavy weights, typically above 85% of your one-repetition maximum (1RM) 1 2.

2. Number of Sets:

   • Perform 3 to 5 sets per exercise.
   • Aim for 3 to 5 exercises per workout 3 4.

     Power vs. Strength Training

     Andy Galpin

     Andrew Huberman

     Discover the nuanced differences between training for power and strength, including optimal repetition ranges and load percentages. Andy emphasizes the importance of exercise selection and how larger movements can handle higher percentages of one-rep max. Additionally, consider the impact of supplementary hypertrophy work on recovery and performance in your primary training goals.

     

     Huberman Lab

     Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series

     Explore similar conversationsView full episode summary

     1

     2

     3

     4

     5

3. Frequency:

   • Training each muscle group can vary from 3 to 5 times per week, but even once or twice per week with high intensity can be effective 2 3.

4. Rest Duration:

   • Include longer rest periods, generally 3 to 5 minutes between sets, to maintain high intensity 5 1.

These guidelines help ensure adequate recovery while maintaining the necessary intensity to promote strength gains. Adjustments might be required based on individual recovery capacity and overall training load.

For muscle hypertrophy, the optimal number of working sets per muscle group per week generally falls between 10 and 20 sets, with the sweet spot often being around 15 to 20 sets 1 2. Here are some additional details:

1. Volume and Frequency:

   • Perform 15 to 20 sets per muscle group per week. This can be spread across multiple sessions or concentrated within fewer workouts 1.
   • Ensure you can handle the volume without excessive soreness or recovery issues, aiming for consistent training over periods like six to eight weeks 1.

2. Repetitions:

   • Focus on the 8 to 15 reps per set range for most of your hypertrophy work. This range is considered highly effective for muscle growth 3 4.

     Muscle Growth Insights

     Andy Galpin

     Andrew Huberman

     Achieving muscle hypertrophy typically requires 10 to 20 working sets per week, with a focus on balancing training volume and recovery. Factors like intensity, sleep, and nutrition play crucial roles in muscle growth, but individual responses can vary significantly. Understanding the differences between responders and non-responders is essential for tailoring effective training strategies.

     

     Huberman Lab

     Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series

     Explore similar conversationsView full episode summary

     1

     2

     3

     4

     5

     6
   • Occasionally, including sets with higher repetitions (up to 30) can also be beneficial but maintaining focus and intensity can be challenging at those high rep ranges 2.

3. Intensity and Failure:

   • Most sets should not be taken to absolute failure to avoid excessive fatigue and allow for greater total volume 5.
   • It's recommended that only about 10% of your sets per workout should reach failure 5.

4. Counting Indirect Work:

   • Do not count indirect activation (e.g., biceps during back exercises) towards the total sets for a specific muscle group. Focus on primary and secondary movements for more accurate volume calculations 6.

Thus, structuring a hypertrophy program around 15-20 sets per muscle group per week, with most sets in the 8-15 rep range, and managing intensity to avoid overtraining can yield optimal results.

For muscular endurance, Andrew Huberman outlines a protocol involving 3 to 5 sets per exercise, with repetitions ranging from 12 to 100 per set. A more practical rep range for most people is between 12 to 25 repetitions. Rest periods should be between 30 to 180 seconds, depending on the intensity and type of exercise performed 1.

Additionally, Andy Galpin and Andrew Huberman suggest training 3-4 times a week due to the lighter load and low volume involved, which helps avoid extensive soreness and allows frequent sessions 2.

Key Points:

• Sets and Reps: 3 to 5 sets of 12 to 100 reps (practical range: 12-25 reps).
• Rest Periods: 30 to 180 seconds.
• Frequency: 3-4 times a week.

Exercises like push-ups, planks, wall sits, and various anaerobic activities like intense cycling or air squats can all contribute to muscular endurance 3.