The Correct Way to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline

In this episode, my guest is Pavel Tsatsouline, a world-renowned
strength and conditioning coach, former military special forces
training instructor, author, and founder of StrongFirst—an online
school focused on “low-tech, high-concept” training to build
strength for men and women of all fitness levels. We discuss the
most effective and efficient ways to build strength, endurance, and
flexibility. We cover bodyweight-only, free-weight, and
machine-based protocols and describe training splits and
lesser-known but highly effective ways to train, especially for
people with limited time. We also discuss local versus systemic
nervous system and muscle recovery, how to complete training
sessions with increased energy, why training to “failure” is not
advised, optimal rest-between-sets protocols to improve
performance, and how to vary effort levels across each week and
month to ensure regular progress. This episode brings you highly
practical, science-supported, and real-world-tested training
methods to build strength, endurance, and flexibility from one of
the world’s top experts. Sponsors AG1:
https://drinkag1.com/huberman Eight Sleep:
https://eightsleep.com/huberman Levels:
https://levels.link/huberman LMNT: https://drinklmnt.com/huberman
Joovv: https://joovv.com/huberman Maui Nui:
https://mauinuivenison.com/huberman Timestamps 00:00:00 Pavel
Tsatsouline 00:02:29 Fitness, Strength, Model Athlete 00:07:19
Tool: Essential Training Movements 00:13:46 Sponsors: Eight Sleep
& Levels 00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle
Bell Mile, Grip Strength & Longevity 00:29:57 Concentric vs
Eccentric Only Movements, Isometric, Tool: Pause Reps 00:38:38
Sponsor: AG1 00:39:53 “Greasing the Groove”, Cramming Analogy,
Strength is a Skill 00:48:27 Tool: Greasing the Groove Protocol
00:54:12 Tool: Movement & Motivation; Nervous System 01:00:00
Frequency & Recovery, Heterochronicity, Soviet vs American
Training 01:10:25 Soviet vs American Strength Schools,
Periodization, Recovery 01:20:00 Sponsors: LMNT & Joovv
01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher
Squat 01:27:15 Machines, Beginners vs Advanced? 01:28:41 Shorter
Cycles? Linear & Wave Progression, Step Loading, Variable
Overload 01:32:04 Strength & Endurance, Bodybuilding, “Bro
Split” 01:40:28 Endurance, Cost of Adaptation, Heart Adaptations
01:46:38 Rest Periods, Interval Training, Tool: German Interval
Training  01:51:34 Tool: Cardiovascular Training, Glycolytic
Power Repeats; Muscle Growth 01:57:31 Sponsor: Maui Nui 01:59:00
Rest Period Activities, Tool: Protecting Back 02:04:33 Endurance
Training, Anti-Glycolytic Revolution, Specialized vs Variety 
02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool:
Anti-Glycolytic Endurance Training 02:19:06 Seek Soreness or Pump?,
Hypertrophy 02:23:05 Tool: Planning Strength & Endurance
Training, Individualization 02:32:27 Training Quality, Practiced
Skill 02:35:39 Non-Athletes, Strength & Endurance, Training
Duration 02:40:20 Post-Exercise Fatigue, Tools: Fragmentation,
Feedback, Volume 02:48:01 Pre-Workout Stimulants 02:53:51
Performance & Arousal, Breathing, Disinhibition, Emotion
03:03:42 Train to Failure?, Recovery 03:08:40 Flexibility, Range of
Motion Training, Kettle Bell, Tool: Wall Squat 03:14:57 Training
for Flexibility; Training as a Practice 03:17:46 Older Adults &
Strength Training, Consistency Over Intensity 03:25:08 Body-Weight
vs Barbell vs Kettlebell Training 03:34:06 Kettlebell Training,
Swings, Power & Endurance 03:41:55 Training Choices, Tool:
Simple, Consistent Program 03:47:38 Kids & Training, General vs
Specialization? 03:51:21 Core Work, Abdominals, Tools: Tension
& Attention; ‘Pressurize’ Abs 04:03:34 Breathing, Force,
Strength 04:05:02 Directing Gaze While Weightlifting 04:12:37
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