I did arms, chest, shoulders, and abs yesterday. What should I do today?

I'm sorry, but there is no specific Huberman Lab data available regarding what exact strength training routine to follow after an upper body workout. Typically, it's important to allow muscles to recover after a strenuous workout by either taking a rest day or focusing on a different muscle group. If you worked your upper body yesterday, you might consider exercising your lower body or engaging in some form of active recovery, like light cardio or mobility work, for today's session. Remember to listen to your body and provide ample rest to the muscle groups that have been exercised intensely.

Here are some tips for a lower body workout as discussed in the Huberman Lab:

1. Exercise Selection: Choose exercises that allow for peak contraction (shortening of the muscle) and stretching movements. Examples for peak contraction could be exercises where the elbow or knee is brought behind the torso, like rows for back or knee drives for hip flexors. For stretching movements, think of exercises like chin-ups or deadlifts, where muscles are lengthened 1.

2. Squat Progressions: Before adding load or speed to your squats, ensure you have proper form and control throughout the movement. Beginners should start with bodyweight squats, progress to holding weight (like goblet squats), and then advance to isometric holds and concentric movements. Only add speed and fatigue after mastering these steps 2.

3. Warm-Up: A proper warm-up is crucial. Spend 5-10 minutes on dynamic movements to prepare your lower body. Focus on getting your ankles, hips, and knees ready for the workload 3.

   Torso Workout Tips

   Andrew Huberman

   Andrew shares tips for torso workouts, including exercise choices for peak contraction and stretching movements, as well as sets and repetitions for strength and hypertrophy. He also emphasizes the importance of training the neck for total body stability and safety.

   

   Huberman Lab

   Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94

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4. Strength and Size Focus: Consider the benefits of muscle training frequency, where working the same muscle group directly once a week and indirectly during another workout or cardio session could be beneficial. Tailor the number of sets and repetitions to your recovery ability and goals 4.

5. Rest Between Sets: For strength-focused workouts, rest long between sets (up to 4 or 5 minutes) to ensure full recovery and to achieve a systemic anabolic effect from the workout 5.

Prioritize exercises that are safe for you and remember the progressive nature of adding complexity and load to your workouts. These tips are shared by experts on the Huberman Lab podcast and are intended to provide general guidance; always tailor your workout to your specific needs and abilities.

To quickly get in shape for skiing, a 58-year-old male should consider the following tips:

1. Prioritize Leg Strength: Focus on exercises that strengthen the quadriceps, hamstrings, and calves such as squats, lunges, and calf raises. Gradually increase resistance as your strength improves; ensure good form to prevent injury.

2. Enhance Core Stability: Strengthen your core muscles with exercises like planks, Russian twists, and leg raises. A strong core will help maintain balance and stability while skiing.

3. Improve Flexibility and Mobility: Incorporate daily stretching and mobility exercises, targeting the hips, legs, and back, which are vital for mastering skiing maneuvers and reducing injury risk.

4. Work on Balance: Perform balance exercises like single-leg stands and use a balance board or Bosu ball to mimic the uneven terrain of skiing.

5. Cardiovascular Training: Engage in cardiovascular exercises such as cycling or swimming to improve your endurance, as skiing is an intensive aerobic activity.

When preparing for skiing, it's especially important to listen to your body and progress at a pace that feels comfortable for you. With limited time available, focus on regular, consistent workouts and remember to allow time for rest and recovery. Consulting with a personal trainer who can design a specific program tailored to your needs and current condition may provide additional benefits. Always consult a healthcare provider before beginning any new exercise regimen.

Please note that the advice given here aligns with general fitness principles shared by Andrew Huberman within the context of his discussions on overall health and well-being. Adjusting this general advice for skiing preparation involves focusing on the physical demands of skiing and the key muscle groups used during the activity.