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Andrew Huberman
Jan 19, 2026
43 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
43 protocols
▶
5:35
Track Workouts
Behaviors
“That was about it at the time. But I said, okay. So I'm tracking everything.”
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9:53
Train to Muscular Failure
Behaviors
“When people come to train with me, I said our objective is to get an exercise and go to real muscular failure. We'll need to get there safely, so we'll do a couple of sets to warm up.”
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10:17
Avoid Excess Training Volume
Behaviors
“But the idea is to not do more than is necessary because then you going to find it harder to recover.”
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11:30
Allow Recovery Before Training Again
Behaviors
“so you've got to recover before you grow as well so you don't want to go back to the gym before that whole process is uh has taken place so i i use some simple analogies sometimes when people are training with me.”
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15:38
Progressive Overload
Behaviors
“So you got to put more stress on the body than it used to otherwise you won. So even if it it like you know half a pound more or one rep more there got to be something more that the body says hey, this stress, I can't handle it.”
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16:19
Train Hard for 5–6 Weeks Then Deload for 2 Weeks
Behaviors
“So I tell people train real hard for like five or six weeks and then come down for two weeks, maybe submaximal. So you'll sort of sawtooth it like that, hard for five, six weeks, then back off.”
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16:43
Take a Full Week Off Training Periodically
Behaviors
“If you want to take a week off, I think it's good, a couple of times a year.”
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17:49
Whole-Body Resistance Training 2–3 Times Per Week for Beginners
Behaviors
“So for a person who's natural, not taking hormone replacement therapy or anabolics, you think two, maybe three whole body sessions to start out to learn the movements.”
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19:57
Resistance Training 3 Times Per Week for Metabolic Health
Behaviors
“I said, listen, he trained with me three times a week for about 45 minutes.”
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20:01
Very Low-Carbohydrate Diet
Diet
“Obviously I changed his diet as well, basically for a short period of time, very low carbs.”
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21:16
Train Each Body Part Once Per Week
Behaviors
“When our mutual friend... Mike Mentzer, told me to train each body part once per week... At first I thought he was crazy.”
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26:31
45-Minute Whole-Body Resistance Training Twice Per Week
Behaviors
“I said, if you could give me 45 minutes twice a week, that's all you need to do. Okay, you need to eat properly and everything like that.”
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27:13
Sprint Interval Cardio Twice Per Week
Behaviors
“Because I had him doing cardio as well. Well, guess how long the cardio was? Six minutes.”
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27:25
Air Bike
Tools
“We're doing sprints, like on an air bike. It's my favorite because it engages every muscle, push, pull, legs.”
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28:32
Long Cardio
Behaviors
“I do a bit of long cardio as well myself because I like biking in the mountains and stuff.”
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28:36
Cycling
Behaviors
“but if you did that twice a week along with some weight training, that would be amazing. You'd change your life literally with that and a good diet.”
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43:51
Delay Hormone Replacement or Anabolic Use Until Truly Needed
Behaviors
“I always tell people they really, really, really should wait, if do it at all.”
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44:03
Creatine
Supplements
“Whereas, you know, food, training, sleep, maybe some supplements like some creatine, some protein powder.”
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44:03
Protein Powder
Supplements
“Whereas, you know, food, training, sleep, maybe some supplements like some creatine, some protein powder.”
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1:00:35
Review Previous Training Before Going to the Gym
Behaviors
“I'd review my training before I went there. This is what I did last week. this is what I want to do today”
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1:14:54
Animal-Based Diet
Diet
“But it was funny because they were promoting a plant-based diet. but unfortunately it's going to lack this and this and this. So we need to reinforce it with supplements.”
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1:42:47
Exercise Every Day
Behaviors
“I just love to exercise, man. I do something every day, different things, not lifting weights.”
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1:44:05
Pilates
Behaviors
“because I've been doing Pilates and functional training and resetting the shoulders back. My posture is much better.”
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1:44:05
Functional Training
Behaviors
“because I've been doing Pilates and functional training and resetting the shoulders back. My posture is much better.”
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1:45:01
Yoga
Behaviors
“I've done yoga for like seven years.”
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1:45:24
Train for Maintenance Rather Than Growth Later in Life
Behaviors
“I do a little weight training in order to maintain, not trying to build nothing, just trying to maintain.”
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1:45:32
Upper/Lower Resistance Training Once Per Week Each for Maintenance
Behaviors
“I generally do some upper body once a week and some lower body once a week.”
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1:49:09
Lower-Protein, More Plant-Based Diet
Diet
“I said I'm gonna go on a lower protein diet more plant-based and lose some weight, right?”
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1:49:09
Lose Excess Body Weight for Health Even If Some of It Is Muscle
Behaviors
“I said I'm gonna go on a lower protein diet more plant-based and lose some weight, right?... I don't think if you carrying a lot of weight when you get older, even if it's muscle, I don't think it's ideal, right?”
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1:50:10
Higher-Protein, Higher-Fat, Lower-Carbohydrate Diet
Diet
“So right now I eat probably twice a day in between 12 and 10 and might have a shake or something like that. So it's more higher protein and fats, a bit less carbs, intermittent fasting.”
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1:50:10
Intermittent Fasting
Behaviors
“So right now I eat probably twice a day in between 12 and 10 and might have a shake or something like that. So it's more higher protein and fats, a bit less carbs, intermittent fasting.”
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1:50:33
Breathwork
Behaviors
“At one point, I really got into yoga and the breathing, different breathing techniques or different things. I mean, you can do breathing to like produce DMT and like you can really shift yourself just with breathing.”
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2:07:35
Sun Exposure
Behaviors
“I think overall health, the sun is essential.”
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2:11:59
Vitamin D Testing
Behaviors
“I had my vitamin D tested, and it was only 35.”
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2:12:05
Vitamin D
Supplements
“Some people just don't convert vitamin D that well or produce vitamin D that well and need to supplement it.”
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2:20:30
Endocannabinoid System Genetic Test
Tools
“You know, there's a test you can do now... So there's a swab you can do, and it gives you a report on your endocannabinoid system, right?”
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2:21:36
Cannabis
Supplements
“So for some people, they will get a lot of negative effects. So you have to find out for yourself.”
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2:21:50
CBD
Supplements
“So I might benefit more from THC. Maybe you'll benefit more from CBD or balance.”
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2:29:25
Resistance Training for Women
Behaviors
“I don't think so. I mean, the same muscles in the same place, same rules apply.”
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2:29:51
Build Muscle and Lose Body Fat to Look 'Toned'
Behaviors
“What you mean is you want to look firmer, right? Yes, it's called building muscle and losing body fat.”
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2:31:24
Glute Training
Behaviors
“Maybe you want to do extra work on your glutes or something because that's a big thing for women maybe you do a bit another exercise there”
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2:32:15
Stick With Effective Exercises Instead of Constantly Changing Routines
Behaviors
“Why have you got to train your client's routine every random four weeks, six weeks, whatever it is you do? I said, it's nonsense. People just do the same exercises that work, right? Don't keep changing it around.”
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2:32:44
Push Yourself Hard in Training
Behaviors
“Yeah, it's hard work, sweat, push yourself. But there's a beauty in that.”