All protocols

Heavy singles are useful but should not be the foundation of training for most people. A suggested starting frequency was about once a month at around 90%, then adjust based on response.

If lifting is low-rep neural strength work, be fresh for it and do endurance later the same day if desired. If lifting is more hypertrophy-oriented, restrict endurance exercise for 36–48 hours afterward.

Spend blocks emphasizing one quality while maintaining others with minimal effective work; example: a couple months emphasizing strength while maintaining endurance with a couple hikes per week, then later reducing lifting volume and spending more time outdoors.

Coffee is presented as the preferred stimulant, with tea also acceptable. If using a stimulant, keep it simple rather than stacking energy drinks or other compounds. Example personal protocol mentioned: coffee twice per day, emphasizing moderation.

Use stimulants strategically rather than relying on them all the time; heavier weeks are a better time to use them, while easier weeks should allow recovery. If you need an energy drink just to train, address underlying lifestyle issues.

Limit the number of taxing lifts because different exercises still use the same brain and adrenals. Isolation work like curls or calves can be tacked on at the end or done on a separate day because they do not zap you as much.

After strength training, perform a cool-down to bring excitation down and start recovery. Suggested components included easy stretching, meditation, and breathing exercises. After each heavy set, power down immediately, then walk around and chill.

Avoid failed lifts and failure-based methods because they may reinforce inhibitory pathways, increase recovery cost, shift fibers slower, and degrade technique. Forced reps and drop sets were also discouraged.

Builds just as much strength with less fatigue, more practice, and faster recovery.

The offset center of gravity helps pull the arm back and improve shoulder and thoracic mobility.

If squatting to parallel, progressively increase stance width to develop flexibility, but do not combine a very wide stance with rock-bottom depth because hip architecture is not designed for that.

Face a wall with arms out and squat in your normal narrower stance; the wall provides feedback and prevents compensations.

Given as an example of sustainable training in older age.

Anti-glycolytic stair protocol: climb one floor, walk the hallway, come back, then go to the next floor; example given was 17 floors a few times per week.

Core training should emphasize high tension and focused attention rather than endless exercise variety. Learn abdominal tension through exercises like Zercher squats or double kettlebell front squats; contract the pelvic diaphragm, direct attention to different parts of the abdomen, keep reps low such as 5x5, and use intra-abdominal pressure. Once skilled, heavy lifts and power breathing may be enough for abs.

Bodyweight training is recommended for accessibility, especially when traveling or without gym access. Be patient with bodyweight strength progressions because they are skill-intensive and may take longer to master.

Humorous point that visible abs still depend on maintaining low enough body fat through diet; avoid indulgent junk foods like Twinkies if physique is the goal.

Take a normal breath into the abdomen, pull up the pelvic floor, put the tongue between the teeth, and hiss in a ratcheting manner while keeping pressure out of the head and neck and directing pressure below the waist.

Suggested as the best starting point for new trainees because they teach the body language of strength well. Learn the hip hinge with no weight, then use kettlebell deadlift progressions before progressing to swings.

Take the breath low into the abdomen, using the nose or pursed lips rather than a wide-open mouth, pull up from below, and create an exhalation that did not happen while maintaining a neutral spine. For longer efforts, breathe behind the shield. Match the breath with the force in punching, throwing, or lifting; exhalation during punching was said to add power.

Recommended for thoracic spine and shoulder mobility.

General recommendation for eye position, though individual exceptions exist. For deadlifts specifically, maintain a neutral neck as a continuation of the body and look at an appropriate spot on the ground.

Advanced lifters can do some sets blindfolded to rely more on kinesthetic sense.

Pick one proven, simple program with few moving parts and stick with it for a long time rather than over-customizing or constantly chasing the next program.

Changing the phone display to monochrome can reduce checking behavior and time spent on the phone by making it a less compelling source of reward.

Mentioned as another cognitively focused meditation style not tied to external sensory input.

Mentioned favorably as a time-efficient workout style; Platt describes doing workouts in 10 minutes or under that leave him exhausted.

Recommended as a warm-up before cardiovascular or resistance training; Huberman says it likely reduces injury risk, probably by raising core body temperature.

Use a cognitive warm-up period before deep work, analogous to warming up before exercise. Suggested examples include visually narrowing attention with clustered stimuli or a fixation point before starting work.

Use simple breathing strategies in the moment to turn down arousal and improve decision quality by reducing the influence of noise.