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huberman
Jan 19, 2026
46 protocols
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Build Muscle & Strength & Forge Your Life Path | Dorian Yates
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Behaviors
Track Workouts
“That was about it at the time. But I said, okay. So I'm tracking everything.”
5:35 ·
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In this episode
46 protocols
▶
5:35
Track Workouts
Behaviors
▷
9:53
Train to Muscular Failure
Behaviors
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10:17
Avoid Excess Training Volume
Behaviors
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11:30
Allow Recovery Before Training Again
Behaviors
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15:38
Progressive Overload
Behaviors
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16:19
Train Hard for 5–6 Weeks Then Deload for 2 Weeks
Behaviors
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16:43
Take a Full Week Off Training Periodically
Behaviors
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17:49
Whole-Body Resistance Training 2–3 Times Per Week for Beginners
Behaviors
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19:57
Resistance Training 3 Times Per Week for Metabolic Health
Behaviors
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20:01
Very Low-Carbohydrate Diet
Diet
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21:16
Train Each Body Part Once Per Week
Behaviors
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26:31
45-Minute Whole-Body Resistance Training Twice Per Week
Behaviors
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27:13
Sprint Interval Cardio Twice Per Week
Behaviors
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27:25
Air Bike
Tools
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28:32
Long Cardio
Behaviors
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28:36
Cycling
Behaviors
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43:51
Delay Hormone Replacement or Anabolic Use Until Truly Needed
Behaviors
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44:03
Protein Powder
Supplements
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44:03
Creatine
Supplements
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1:00:35
Review Previous Training Before Going to the Gym
Behaviors
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1:14:54
Animal-Based Diet
Diet
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1:42:47
Exercise Every Day
Behaviors
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1:44:05
Pilates
Behaviors
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1:44:05
Functional Training
Behaviors
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1:45:01
Yoga
Behaviors
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1:45:24
Train for Maintenance Rather Than Growth Later in Life
Behaviors
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1:45:32
Upper/Lower Resistance Training Once Per Week Each for Maintenance
Behaviors
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1:47:21
Limit Tuna Consumption
Diet
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1:47:25
NAC (N-acetylcysteine)
Supplements
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1:47:29
Leafy Greens
Diet
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1:49:09
Lose Excess Body Weight for Health Even If Some of It Is Muscle
Behaviors
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1:49:09
Lower-Protein, More Plant-Based Diet
Diet
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1:50:10
Intermittent Fasting
Behaviors
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1:50:10
Higher-Protein, Higher-Fat, Lower-Carbohydrate Diet
Diet
▷
1:50:33
Breathwork
Behaviors
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2:07:35
Sun Exposure
Behaviors
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2:11:59
Vitamin D Testing
Behaviors
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2:12:05
Vitamin D
Supplements
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2:20:30
Endocannabinoid System Genetic Test
Tools
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2:21:36
Cannabis
Supplements
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2:21:50
CBD
Supplements
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2:29:25
Resistance Training for Women
Behaviors
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2:29:51
Build Muscle and Lose Body Fat to Look 'Toned'
Behaviors
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2:31:24
Glute Training
Behaviors
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2:32:15
Stick With Effective Exercises Instead of Constantly Changing Routines
Behaviors
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2:32:44
Push Yourself Hard in Training
Behaviors