Exercise Scientist Critiques Andrew Huberman's Workout Program

I do a protocol which is pretty intense designed to amplify growth hormone yeah so I'll save you spare you the expense the amplification of growth hormone from alternate heat and cold exposure is so tiny that it basically affects almost nothing as far as anabolism is concerned or recovery is [Music] concern hey folks Dr Mike here for RP strength I've been a longtime professor of sport and exercise science I'm a competitive bodybuilder and Brazilian Jitsu Grappler and today I'm going to be analyzing with my super analysis eyes science Doctor Andrew huberman's workout routine am I going

to be nice or mean never can tell roll camera my training week starts on Sunday that's insane it's supposed to start on Monday and it's supposed to be chest Sunday I make it a focused effort to move as much as possible ideally outdoors I will say that getting real physical on a Sunday is kind of cool cuz most people have the idea to get physical on Monday and then all the shit is crammed but Sunday uh cool time to to really get to it um will say moving around Outdoors on a Sunday does get you

into a lot of the parks and wreck areas with a ton of other people have the same idea anyway I'm judging too soon let's see where this goes so what I'll do on that day is because sometimes it's a social day with other people in my life I wish I had that Scott what are you doing this Sunday busy have plans I've had them for a long time are they outdoors with other people no no it's not business or whatever it's just not with me got it if I'm on my own I'll throw on a

8 or 10 lb weight vest and I'll head out for a probably a 75 minute to a 90minut slow jog damn that shit sounds hard make sure that if you're using weighted vests for jogging that you've jogged for a little while with your own body weight adding weight to your jogging can put a little bit of acute stress on the joints it's really good for you in the long term but in the short term we be much if you're pretty good at jogging and endurance the weighted vest is a motherfucker huge Fitness benefits bone building

insane cardiovascular endurance great for overall health and also it makes having to try when you don't have the vest on so much easier it's crazy it's like Dragon Ball Z training with increased gravity in this case almost literally so by eight or 10 pounds and I'll try nasal breathe the whole time yes nasal breathing is almost certainly a gigantic waste of time humans were not meant to breathe just through their nose the benefits of it are absolutely by no means clear and if you can nasal breathe while you're exercising there's a high probability that unless

you're walking um you are not exercising hard enough so I would say jog faster put on a heavier vest breathe through any means necessary you will get into better shape have better results burn more fat build more bone mass more endurance and all the good things will be even better okay so that's Sunday then Monday is the goal for me is to train my legs that's cool I wonder if his legs are tired from Sunday not a huge deal if you're willing to work super hard if you're trying to get really at hypertrophy muscle growth

trying to become a higher level bodybuilder um definitely good to train legs when they're more fresh but for most people this is two Super Sound way to do it so I start with tib raises so it's going to be a couple warm-ups maybe a 12 rep warm-up an eight rep warm up and then I'll do you know three sets per tib tip tib I've done three sets per tip if I'm done of anywhere from six to 10 reps okay it's actually quite heavy for TI raises that's interesting unless you're doing this for some sort of

rehabilitative perspective the tibialis raises help your knees and ankles be healthier somehow and your own experience see tib raises are usually a profound waste of time for most people in hypertrophy and bodybuilding circles it's not a muscle that gets judged so training it is just a gigantic waste of time and energy for people that want overall mobility and health and explosiveness and power uh outside of the first several weeks of when you're doing endurance training you're just uh not limited by tibialis anterior strength and performance so I'd say tib raises are like for most people

wrist extensions uh probably not a wise use of time if you want to do them like uh Andrew hberman does buy all means knock yourself out it's not bad but as far as limited uses of your time don't you think that going doing tib raises is going to be something that's like you got to do it it's part of the plan uh large muscle masses the calves the hamstrings the quads the glutes that's where most of your concerns should are although if my legs are still a little bit sore that's when I'll train what I

call torso what I tend to do is overhead shoulder presses after a warmup two to three sets working sets or maybe four I like ring dips and dips these days those are hard for me but I you know two or three work sets of those so chest shoulders and I'm going to upset some people here uhoh but I don't tend to train back every week I do it every other week because just I have some genetic abnormality where those grow really easily damn what's up with that Flex I don't have a problem with that anywhere

in my body certainly not down there huh but I might do three or four sets of chins or Max rep chins slow with slow Ecentric movements slow Ecentric is dope uh marginally reduces the probability of injury um and uh is otherwise super really effective so really really good pull-ups are awesome but if your hand strength and grip ability is limiting you your lats and all the muscles of your back aren't actually being pushed close to failure and they're thus not getting their best gains so if you want to train your back and your shoulders and

your legs like for stiff like a deadlifts where you have to hold the bar as hard as possible and not have grip be a limiting factor the Versa grips tool is amazing yes this is an ad read you're welcome but they work I use them all the time matter of fact I had them on just a second ago for what activity you ask I said they're versatile didn't I in any case there's a Code I think it's Dr Mike and uh there's a link in the description so if you want to buy one you'll make

Mr Nick Shaw see you over pee a lot of money and he continues to send me money for lunch which is really helpful because I get to eat and have energy to make these videos he said real money is coming at some point but it was a conversation we had a long time ago I tried to have it um recently and he was like don't just don't and I was like oh okay Mr shot I always call him Mr Shaw and that's what he likes for hypertrophy for muscle growth six to 30 reps anywhere in

there can get you hypertrophy if you go to failure and if you go hard facts uh close to failure you don't have to go to failure but even three reps away from failure anything between roughly five and roughly 30 reps has almost the equivalent effect of muscle hypertrophy going slightly heavier than that and slightly lighter still gets you great gains but maybe not the most efficient gains so this is uh largely true I personally like to keep my resistance workouts an hour or less I like to train in the more or less the 5 to

10 repetition range if you're looking for a good measure of both both strength and hypertrophy the 5 to 10 rep range really is awesome it can take a toll on your joints at some point so you might have to do some high rep training here and again here and again but if it's totally fine for your joints and you want a really good mix of strength and hypertrophy that 5 to 10 rep range if you're going to pick one rep range and you can feel free to do multiple uh that's a damn good bet Tuesday

is really about getting the maximum effect of heat exposure and cold exposure I do a protocol which is pretty intense designed to amplify growth hormone yeah so I'll save you it's SP the expense the amplification of growth hormone from alternate heat and cold exposure is so tiny as far as how much area under the curve of excess growth hormone stimulation you get that it basically affects almost nothing as far as anabolism is concerned or recovery is concerned some people really enjoy heat and cold exposure and it really allows them to relax in a really deep

way and that enhances recovery and that's fing sweet but if you're like in a cold shower dick all shriveled up and you're like Andrew hubman said I should do this because benefits and you're just not seeing the benefits the benefits of heat and cold exposure are wildly exaggerated so and they're definitely not going to make you more jacked so I'll do 20 minutes of sauna hot sauna to like 260 now okay 260 but I worked up to that Kudos I hate theing sauna it's just hot and there's nothing to do but stare at guy's balls

wait a minute I like the sauna 20 minutes in the sauna very hot 3 to 5 minutes in the cold Plunge up to the neck back into the sauna for 20 minutes 3 to 5 minutes in the cold plunge sauna for 20 minutes back into the cold plunge neck 20 minutes the do you have a day job holy shit Scott you've been keeping time on this at three hours here I'm kidding but it's amazing in the sense that you recover very well from the leg day there is no evidence that this improves the kind of

deep recovery that allows you to grow better it doesn't have an effect on the repair process by muting some of the inflammation and pain receptors it can mask the idea that you're still recovering under the hood and let you perform better sooner but unless you're peaking for an important sport event or you have to recover rapidly in order to get technical and tactical training in for sport the idea that this improves your recovery is kind of a non-starter let me explain some the good applications of this so let's say you're a professional soccer player or

as they call it everywhere in the world except for the United States football mate I was going to say footy but that's a whole different sport in Australian Rules Football if you're a professional football player actually of any variety and you have to train multiple hours a day and be on your feet multiple days a week and you have games you don't want that huge delayed onset soreness response and the tightness and the swelling from your soccer training and even your Gym training for strength to really present itself cuz yeah it's going to get your

legs jacked but no gives a shit because jacked legs aren't super useful in soccer strong legs and endurant legs are and also if you spend half your time sore and tired it degrades the quality of your actual practice so if you strategically employ Heating and especially cooling um around uh the times especially after your harder practices especially when the next day is a game or another hard practice then what you have is absolutely that effect of muting those systems and an ability to continue to perform at a high level and thus you get the cardiovascular

benefits the Tactical benefits and the technical benefits of more practice but you get much less of the hypertrophic benefits gu in this case you don't give a shit but if you guys watching this give a shit I wouldn't do this kind of stuff and it doesn't recover your legs in the way of a deep recovery that at no expense to your muscle growth prepares you for next time so give that some thought folks there's still more video to come but if you're really like this we have that uncut much longer much juicier version in Our

member section give a couple of clicks to it see if you want to sign up and maybe you like it all right back to the video you generate all the hormone neurotransmitter type of adaptations that one wants I'm not sure what those are neurotransmitter adaptations he's a neuroscientist you must know things and you get very very good at tolerating heat and cold it's cool skill I guess Scott's video guy when we need need that skill of tolerating heat and cold Michigan winners Michigan winners folks we do who live in Michigan and film here and we're

here because I'm here and Scott hates it here and wants to leave everying second of his life and Wednesday I do one of two things I'm either going to do a shorter duration than Sunday cardiovascular training workout so I might do 5 minutes of warm-up and then about 25 to 30 minutes of usually running for me where I'm just trying to get out and cover as much distance as I can at a fast clip this is cool it's a really good idea I think I think he weighs like 240 the fact that he can run

is really impressive and he's like 100 years old I'm kidding he's like 50 or some shit 48 which is's just like godamn this guy's in some goddamn shape I want to know what he's taking think it's testosterone booster JK the RP hypertrophy app training for muscle growth is never going to be the same and I do train my neck that day as well having a strong neck why is that so important well it's important because you want a strong spine and it's the upper portion of your spine strong spine I wonder wonder which part of

the spine is you're referring the musculature around the spine or the actual the bones themselves it's curious strong spine I wonder what that means um training your neck is cool when you're Andre hubman size the bigger your neck gets the more especially at his age likely it is that you're getting obstructive sleep AP which is really bad um I'm in enough gear where I don't ever have to train my neck and I also do Jiu-Jitsu and wrestling so my neck's too goddamn big but you can add neck training and I will say if you're doing

rowing and deadlifting and overhead pressing and lateral raises you get so much kind of um anary activation of your neck you probably don't have to train your neck if you do want to train your neck and you want to be thoughtful about it Jeff nippard give him a YouTube Follow uh is kind of the global Authority on neck training cuz he's he's really invested into it and he's a super super sharp guy I would uh look into that I find it easier to look people in the eye it's not hard for me to look people

directly in the eye when I speak to them but I find I just have like my posture in presence is just better Scot video guy what do you think about that your weak neck ever make it hard for you to look people in the eye or is it just your patheticness they don't have any medicine for that terrible weak person weak personality there's no gym lift for that buddy I was going to accidentally get into Jordan Peterson impression well well look at here bucko I mean it's like if you want to go to the gym

to try to get a better personality I mean that's just not gonna work get out there and get a job I mean anything and stand up straight I'm done Jordan Peterson if you're by accident see this you're the fucking man and I'm just here alone again Scott the video guy is an illusion it's like a Fight Club there's just only one Scott a video guy there is not even a me am I a Scot the video guy this is getting weird let's move on Friday is a really important day because Friday is the day that

I do a short workout usually only about 3 minutes of warmup and about 12 minutes of training and the goal is to get my heart rate as high as I possibly can I learned this from Andy Galpin just increasing V2 Max getting those really fast twitch muscle fibers my favorite way to do this is I'll get on the assault bike are the ones with the handles with the fan and do 20 second on Sprint 10c rest fast twist fibers for a V2 Max the people in this world that have the highest V2 Max relative are

almost all endurance athletes that don't have profoundly impressive fast witch muscle fibers if you're trying to train to get the be the biggest VO2 max you can get it should be endurance training that is of a very high intensity so something like doing uh a run that's not sustainable for you a half Sprint for a minute a regular jog for three hasper it for a minute so on and so forth or just kind of what his Wednesday day looks like which is pretty hard card is the best way to improve your VO2 max if you're

doing uh very rapid interval Sprints in which your faster twitch muscles are the limiting factor it just doesn't give your systems the endurance systems like your ones that power your V2 Max enough workload total and enough time uh being pushed to the limits to get as good as you can and then Saturday is the fun one I'll go into to the gym in the morning usually it's midm morning and I'll do kind small muscle groups biceps triceps rear delts if you're training your back hard doing rear delts by themselves is probably not a good use

of time but his back's too big so that makes sense I'll do another Tib and Cal workout a little bit lighter than the one on leg day cuz leg day is coming in two days that day is really to round out the smaller muscle groups that need work so I guess he trains every day right um I mean the Tuesday was just a hot cold shit yeah yeah yeah okay so every day but Tuesday Tuesday is hot cold shit um it's a fine workout uh is that something I would copy nothing terribly wrong with it

it's it's quite good it's very unique to Andrew huberman's needs um I would say that most people would be getting a lot of benefit from training every muscle probably two times a week if not two three or four times a week so something like upper body Monday lower body Tuesday upper body Thursday lower body Friday gives every muscle group a chance to be trained twice and that is probably going to get you a high degree of strength muscularity Mobility always train with a super deep range of motion so you can get all those benefits you

don't even need to stretch and then if you want to do some cardio in addition to those sessions I think that's great and many of the modalities he described are quite good but um you know he's training his arms like once a week he's training his legs sort of also once a week and he's training his back arguably all you know once every two weeks and you know everything else once a week it's just not a sufficient amount of volume for most people to see their best gains in getting jacked now it seems like Andrew

human's so genetically jacked that he he needs to do this kind of low volume in order to just not get to be a fucking monster um so that's a dope problem to have but for most folks you're going to want to train a little bit more than he does and do more frequency and probably more volume as well yeah I there's lot of good stuff to take away from this I think the transient hormonal benefits and the benefits of heating and uh and icing relative to just doing hard stuff are probably a bit overstated maybe

substantially overstated but there's definitely a lot of good stuff to get out of this and uh you Kudos you know saying a lot of good stuff about exercise this is not remotely his area of specialty so it's easy for me to criticize him if I said Neuroscience shit I'd just probably get out of the gates stumble and fall on my face instantly so Kudos but uh yeah I think that probably the best thing you can get out of this video is to look into folks like Peter AA for for medicine and Longevity definitely look into

folks like uh Andy Galpin and Brad shonfeld for hypertrophy Insight there's lots more people on that list of course that you look into and um really try to learn from experts that really know the shit so Andrew huberman I'm terribly sorry that you have a genetic Affliction to be jacked for no fucking reason I'm jealous and not low-key jealous Mega jealous so I rate this workout is Mike is super jealous out of 10 which is kind of high rating my whole life anyway see you guys next time woo that was fun I think I might

go train with weight myself I don't know but I'm definitely going to click right over here to watch that next video peace