Write me an exercise program that adheres to huberman protocols

Here's an exercise program based on protocols discussed by Andrew Huberman on the Huberman Lab. This program incorporates strength training, endurance, and aspects of recovery and neuromuscular control.

Weekly Exercise Plan

Strength Training: 3x5 Protocol

Frequency: 3-5 times per week (adjust based on recovery capacity)

Daily Routine:

• Exercises: 3-5 exercises per workout
• Sets: 3-5 sets per exercise
• Reps: 3-5 reps per set
• Rest: 3-5 minutes between sets

Example Split:

• Day 1: Legs - Squats, Deadlifts, Lunges
• Day 2: Chest & Back - Bench Press, Pull-Ups, Rows
• Day 3: Shoulders & Arms - Shoulder Press, Bicep Curls, Tricep Extensions

Adjust repetitions for smaller muscle groups to 5-8 reps for better fatigue management 1 .

Endurance and Cardiovascular Health

Frequency: 3-4 times per week

Routine:

• High-Intensity Interval Training (HIIT): 20-30 minutes, combining exercises like burpees, sprints, and bodyweight movements (push-ups, sit-ups)
• Moderate to Low-Intensity Training: Post-HIIT activities like walking, light cycling for 20-30 minutes, ideally in a fasted state for optimizing fat loss 2.

Spine and Back Health

Frequency: Incorporate into daily routine (e.g., as a warm-up or cool-down)

Routine:

• Spinal Stability Exercise: "Strong Spine Movement"
  • Sets: 3 sets
  • Duration: Hold for 8-10 seconds
  • Cycle: Start with 5 holds and decrease by one each set (5, 4, 3, 2, 1) 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

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Cognitive Awareness:

• Maintain an awareness of movement patterns and spinal alignment throughout daily activities to prevent back pain and improve mobility 4 .

Flexibility and Mobility

Frequency: Daily

Routine:

• Dynamic Stretching: Prior to workout (focus on range of motion)
• Static Stretching: Post-workout for all major muscle groups, holding each stretch for 15-30 seconds.

Recovery Protocols

Daily Routine:

• Breath Work: End each workout with 3-5 minutes of decompress breathing or physiological sighs.
• Neuromuscular Regulation: Develop both upregulation (focus) and downregulation (calm) techniques 5.

Notes

• Tailor the program to your specific fitness needs, adjusting the volume and intensity as required.
• Remain mindful of your body's signals and avoid overtraining to ensure sustainable progress and recovery.

This holistic approach combines strength, endurance, and recovery, aligning with the core principles outlined by Andrew Huberman.

Here are alternative exercises for various muscle groups as discussed by Andrew Huberman:

Quadriceps

• Primary Exercises: Squats (Free Bar, Front, Hack Squats)
• Alternatives: Leg Extensions (for peak contraction) 1 .

Hamstrings

• Primary Exercises: Deadlifts, Bent Over Barbell Rows
• Alternatives: Leg Curls, Glute-Ham Raises 1 .

Calves

• Primary Exercises: Standing Calf Raises
• Alternatives: Seated Calf Raises (for shortened position) 1 .

Chest

• Primary Exercises: Bench Press, Push-Ups
• Alternatives: Machine Chest Press, Dumbbell Flyes 2 .

Back

• Primary Exercises: Pull-Ups, Chin-Ups
• Alternatives: Machine Pull-Downs, Rows 3 .

  Building Muscle

  Andrew Huberman

  Andrew shares his key principles for building muscle, which include finding exercises that put each muscle group into a weighted stretch position and a contraction in the shortened position of the muscle. He recommends doing at least two exercises per muscle group, with a maximum of three, and emphasizes the importance of safety and finding exercises that work for you.

  

  Huberman Lab

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

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Shoulders

• Primary Exercises: Shoulder Press
• Alternatives: Lateral Raises, Front Raises 1 .

Triceps

• Primary Exercises: Dips, Push-Ups
• Alternatives: Tricep Extensions, Skull Crushers 3 .

Biceps

• Primary Exercises: Chin-Ups, Bicep Curls
• Alternatives: Hammer Curls, Cable Curls 3 .

General Approach

Choose exercises that are safe and allow you to achieve near-muscular failure without risking injury. Mix compound movements (like squats and deadlifts) with isolation exercises (like leg extensions and calf raises) for balanced development. Consistently performing the same exercises can also be highly beneficial for tracking progression and ensuring overload 2 .

By incorporating variety and targeting both the stretched and contracted positions of each muscle group, you can optimize muscle growth and strength development while minimizing injury risk.

In Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94, Andrew Huberman outlines a comprehensive fitness protocol touching on various aspects of physical health, including strength, endurance, hypertrophy, speed, power, and flexibility. Here are the key points:

Foundational Protocol

• Focus: Each day targets a specific aspect of fitness, ensuring a comprehensive approach throughout the week.
• Modifiable: The protocol is a starting point, adaptable to individual needs and goals, whether it's improving strength, endurance, or other fitness dimensions 1.

Weekly Structure

• Sunday: Endurance workout (e.g., 60-75 minutes of Zone 2 cardio like jogging) 1.
• Regulation: Emphasis on regulating the nervous system through methods like physiological sighs and decompression breathing post-training 2.

Fitness Concepts

• Understanding basic principles like muscle physiology and cardiovascular function helps in tailoring fitness routines effectively. These include progressive overload concepts for all types of fitness activities 3 4.

  Fitness Protocol

  Andrew Huberman

  Andrew shares his foundational fitness protocol that focuses on one aspect of fitness per day, with endurance being the focus on Sundays. He aims for 60-75 minutes of jogging as part of his endurance workout.

  

  Huberman Lab

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

  Explore similar conversationsView full episode summary

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Tools and Health Metrics

• Bar Hanging: Cited as an interesting metric of health and longevity, incorporating insights from Dr. Peter Attia. Gripping a bar tightly while hanging is mentioned as beneficial 5.

Additional Resources

• The podcast encourages viewers to subscribe to a zero-cost newsletter for more detailed protocols and tips. There's also a premium channel for in-depth Q&A sessions and additional resources 6.

For optimal results, Andrew Huberman stresses the importance of adapting protocols to personal needs, ensuring a balanced approach to physical fitness.

Andrew Huberman discusses endurance workouts extensively in Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94. Here are the details:

Sunday's Endurance Workout

• Duration: 60-75 minutes of Zone 2 cardio 1 2.
• Frequency: It's part of a weekly routine aimed at achieving 180-200 minutes of Zone 2 cardio per week, which has significant benefits for longevity and general health 2.

Benefits of Zone 2 Cardio

• Health Effects: Enhances cardiovascular function, metabolic fuel utilization, and muscle endurance.
• Fitness Adaptation: Helps to improve your body’s efficiency at longer distances and periods 2.

Activity Options

• Jogging: Preferred method but alternatives include long hikes with additional weight, such as a weighted vest or a rucksack.
• Customization: Start with less time or less intensity if just beginning. Gradually build up by adding more time or incorporating weight for added resistance 1 2.

Practical Tips

• Weight Adjustment: A simple backpack with added weight can substitute for a specialized weight vest. Adjust intensity by increasing speed or adding weight progressively as fitness improves 2.
• Heart Rate Monitoring: Zone 2 cardio can be measured with a heart rate monitor but it's not mandatory. The focus is on staying within a manageable effort level that allows conversation but still feels challenging 1.

These workouts are designed to comprehensively support different dimensions of endurance, making them a key component of Andrew Huberman's foundational fitness protocol.