How should I structure a week of strength training workouts?

To structure a week of strength training, here is a framework based on insights from the Huberman Lab:

1. Three-Day Protocol (Minimum):

   • Day 1: Strength training session with exercises in the 5-10 repetition range for both strength and hypertrophy, ideally whole-body using multi-joint exercises.
   • Day 2: Long duration, restorative cardiovascular work to help with recovery from Day 1, which could be a swim, bike ride, or similar activity.
   • Day 3: Exercise targeting muscular endurance or muscular burn with higher repetitions (11-30 reps), possibly bodyweight or light resistance exercises, like yoga or Pilates 1.

2. Four-Day Expanded Protocol:

   • Include the same activities as above, adding another structured exercise day to cover other areas or to intensify focus on specific goals 2.

3. Full Weekly Schedule Example:

   • Sunday: Long endurance workout
   • Monday: Leg resistance training
   • Tuesday: Heat cold contrast for recovery
   • Wednesday: Torso training plus neck
   • Thursday: Moderate intensity cardiovascular exercise
   • Friday: High-intensity interval training (sprints or variations)
   • Saturday: Arms, calves, neck, and torso (indirect work) 2.

4. Intensity and Volume Considerations:

   • Alternate intensity and volume, slightly increasing either every week for about six weeks. Then dial back (deload) before escalating again.
   • For hypertrophy, aim for 15 to 20 sets per muscle group per week, with repetitions ranging from 6-30, going close to failure, especially for exercises with lower risk 3.
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       Fitness Protocols Explained

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       Flexible Fitness Schedule

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       Training Strategies

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       Three by Five Protocol

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       Customizing Your Fitness

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5. Three by Five Protocol for Strength:

   • Three to five exercises per workout
   • Three to five sets per exercise
   • Three to five repetitions per set
   • Three to five minutes rest between sets
   • Can do these workouts three to five times per week but adjust based on recovery and time capacity 4.

6. Flexibility in Scheduling:

   • Workouts can be forwarded or pushed back a day to accommodate life events. Ensure recovery times are respected, especially for taxing workouts like leg days and high-intensity intervals 5.

Tailor these general principles based on your individual goals, recovery capacity, and exercise preference. It's important to adjust intensity, volume, and rest intervals to align with your progress and avoid overtraining or injury. Always consider consulting with a fitness professional when designing a workout program to ensure it meets your specific needs and circumstances.

Pre-Exercise Nutrition:

1. Carbohydrates and Protein:

   • For a strength training session, Stacy Sims recommends ingesting around 15 grams of protein before the workout, which helps with fuel and increases post-exercise oxygen consumption, boosting metabolism and recovery.
   • For cardio sessions lasting up to an hour, add 30 grams of carbohydrates to the pre-exercise meal. This isn't a full meal but enough to raise blood sugar and stimulate the hypothalamus for energy availability 1.

2. Personal Preference and Fasted Training:

   • Andy Galpin suggests that training in a fasted state is acceptable if it doesn't negatively impact performance. If muscle glycogen depletion is a concern, consider consuming carbohydrates either before or during the session 2.

3. General Guidelines:

   • Consume approximately half a gram of carbohydrate per pound of body weight for high-intensity workouts. Adjust the carbohydrate intake based on workout intensity and environmental factors, such as heat 2.

Post-Exercise Nutrition:

1. Timing and Composition:

   • The importance of the post-exercise "anabolic window" has been debunked. It’s beneficial to have protein and carbohydrates within three to four hours post-exercise, but exact timing is flexible 3.
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       Pre-Workout Nutrition

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       Fueling for Performance

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       Post-Training Nutrition

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       Post-Exercise Nutrition

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   • Andrew Huberman suggests consuming complex carbohydrates and fruits within about 45 minutes to an hour after longer workouts to reduce inflammation markers, especially if training fasted 4.

2. Hydration and Consistency:

   • Staying hydrated and consistently having a meal post-workout is crucial for recovery and performance enhancement. This can include oatmeal, fruit, protein shakes, or eggs 4 3.

3. Protein Integration:

   • Ensure adequate protein intake throughout the day to support muscle growth and recovery. Around a quarter of your body weight in grams of protein can be used as a general guideline post-exercise 2.

Overall, nutritional needs can vary based on individual preferences, workout intensity, and timing. The focus should be on maintaining a balanced intake of proteins and carbohydrates to support both performance and recovery.

Pre-Exercise Nutrition

Carbohydrates and Protein:

• Strength Training: Consume around 15 grams of protein before a session. This helps fuel the body and increases post-exercise oxygen consumption, boosting metabolism and recovery.
• Cardio (up to an hour): Add approximately 30 grams of carbohydrates to the pre-exercise meal to raise blood sugar and stimulate the hypothalamus for energy availability 1.

Fasting:

• Personal Preference: Training in a fasted state is okay if it doesn't negatively impact performance. Muscle glycogen and liver glycogen stores will generally be adequate for exercise, provided they are topped off 2.
• Hydration and Electrolytes: Ensure to hydrate well with water, salt, and perhaps a potassium tablet or an electrolyte mix before exercise to maintain mental clarity and physical performance 3.
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    Pre-Workout Nutrition

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    Fueling for Performance

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    Optimal Electrolyte Intake

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    Workout Nutrition Insights

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    Post-Exercise Nutrition

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General Advice:

• Fueling Guidelines: Around half a gram of carbohydrates per pound of body weight is recommended for high-intensity workouts. Adjust based on workout intensity and conditions 2.

Post-Exercise Nutrition

Timing and Composition:

• Flexibility: The post-exercise "anabolic window" is flexible. Having protein and carbohydrates within three to four hours post-exercise is beneficial, but exact timing isn't crucial 4 5.

Hydration and Electrolytes:

• Consistent Nutrition: It's important to consistently have a meal post-workout which could include complex carbohydrates like oatmeal, fruit, and protein sources such as shakes or eggs 5 4.

Types of Nutrients:

• Complex Carbohydrates and Protein: Post-exercise intake of complex carbohydrates and fruits can reduce inflammation markers, especially if training fasted 5. Around a quarter of your body weight in grams of protein is a good guideline for muscle recovery 2.

In summary, focusing on a balanced intake of protein and carbohydrates around your workouts enhances both performance and recovery. Adjusting based on individual needs, workout intensity, and timing is key.