How to Build Your Weekly Workout Program | Jeff Cavaliere & Dr. Andrew Huberman - 双语字幕
One of your mantras is, you know, if you want to look like an athlete, train like an athlete.
And I think that's something really special that sets aside what you do from what a lot of other very well qualified people do.
And in terms of the use of weights and resistance, whether or not it's body weight or weights in the gym or pulleys versus cardio.
In terms of overall health,
aesthetics and athleticism,
is there a way that you could point to the idea that maybe people should be doing 50% resistance training or 50% cardio?
maybe it's 70-30, maybe it's 30-70.
And here I'm talking about the typical person
who would like to maintain or maybe
Add some muscle mass probably in particular areas for most people as opposed to just overall mass
Although we'll talk about that later and people want to maintain a relatively low body fat percentage and being good cardiovascular health
What's the sort of contour of a basic program that anybody could think about as a starting?
Um, I, I think it's like a 60 40 split, which would be leaning towards, uh, weight
training, you know, strengthening and, and, uh, and then, you know, the conditioning aspect be about 40%.
So if you look at it over a course of a training week,
I mean, five days in a gym would be a great task and obviously not in the gym, it could be done at home.
But days, strain training Monday, Wednesday, Friday conditioning, Tuesday, Thursday, you know, two days, it's, it's a pretty easy roundabout way to split that up.
Of course, depending upon training goals.
And as you said, the aesthetic goals, like that will shift dramatically.
But if you want to see the benefits of both,
that's probably the,
the effect of dose for strain training and the effect of dose for conditioning at the bare minimum level,
again, being a much better performer in conditioning wise, you're to want to do more than that.
And in terms of the duration of those workouts, what's your suggestion?
I, I've been weight training for about 30 years, running for about 30 years.
And mainly for health and have found that if I work hard in the gym or at resistance
training for more than 60 minutes or so.
It's very hard for me to recover.
I start getting colds.
I start getting weaker from workout to workout.
But at least to me,
if I keep those workouts to about 10 minutes of warm up and 50,
five, zero minutes or so of really hard work for resistance training and I keep the cardiovascular
work to about 30 to 45 minutes, I feel great.
And seem to make some progress, at least some place in the workout from workout.
Yeah, I mean, those are good numbers because those are kind of numbers that we usually preach.
We try to keep our workouts to an hour or less if possible.
Now, depending upon the split that you're following, if you're on a total body split, there's just going to be more
that has to be done in a given amount of time that,
and again, if you're training primarily for strength that could prolong the workout because the longer rest time is in between sets.
But general, when you're not focused on that one aspect, but picture, then you can get the job done in under an hour.
And again,
I always say on top of if you want to look like an athlete train,
like an athlete is you can either train long or you can train hard, but you can't do both.
And I really believe that the focus for me,
I have a busy life,
I have a of other things that I do believe it or not,
and it's like, I want to go hard and I want to go get out.
And I find that my body also responds to that, and I think a lot of guys' bodies respond to that.
And particularly,
as you start to get old,
I think it's the,
it's the length of the workout that actually causes more problems than the intensity of what you're doing, particularly if you're warmed up properly.
Like you said,
I've found personally that my warm up has had to become more of an integral part of my, my workout than it ever has before.
I never,
I could get in the gym when I was 20 and I'm going right over,
I'm doing the one set,
two sets,
I'm ready to go,
you know, and I never do another workout warm up set for any of the other exercises I do the rest of the day.
That's not, that's not true anymore.
You know, and I found that as long as I'm willing a little bit of a warm up, the intensity is not what bothers me.
I'm very much in control of the weights that I use and it doesn't bother me.
But if I start to go pretty long, I start to feel achy or I start to have problems.
So depending upon age, that also plays a factor in the length.
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