Das schockierende Fitness Programm von Andrew Huberman (Der komplette Trainingsplan offengelegt!)

Hi, I'm Alex, I'm a health advisor and today I'm summarizing the two-hour podcast by Andrew Huberman about his complete fitness routine. He describes the whole thing as a basic fitness routine that everyone can use as a template if they want to. In addition, important questions are also answered, such as how and whether you should train with a strong sleep deficit or with illness. As always, you can download the complete PDF summary via the first link in the description. I do this for all summaries here on my channel, so if you don't want to miss any, feel free to subscribe to the channel. The fitness foundation routine starts on Sunday with a 60-75 minute zone 2 cardio session. This can be swimming, jogging, rowing, cycling, any kind of endurance sport. The important thing is the zone 2 aspect. Zone 2 is, and I have already mentioned this in other videos, a certain range of the heart rate in which you move during training. This can also be determined relatively individually via various procedures, but it can also be a bit complex. For most people, the fist rule is probably enough. If you breathe faster due to exertion, but still move at this threshold, that you could just keep a conversation going without being out of breath, then you are probably in this zone 2 area. Huberman still likes to do it on Sundays. And it continues with Monday. On Monday, strength training for the legs is on the agenda. I will also explain the training principles that were specifically treated in the podcast for strength training. We have the duration. A training session should not last longer than 60 minutes. These are 5-10 minutes of warm-up and 50-60 minutes of actual training. Maybe also around 75 minutes in total, if a device is occupied, so that it just takes a little longer in total. But Huberman usually stops there for about an hour. Repeat and sentence diagram. He changes between two schematics there for about a month. One that is more focused on strength with 4-8 repetitions per sentence for 3-4 sentences per exercise with a 2-4 minute break between the sentences. And the other that is more focused on hypertrophy with 8-12 repetitions for 2-3 sentences per exercise with a 1-2 minute break between the sentences. He alternates between these two variants to not only achieve the hypertrophy, but also the strength goals. And of course that also supports each other, so that long-term progress is also possible. That's why this change is already very useful and helpful. As far as the choice of exercises is concerned, there is no deep entry here. Basic rule number 1 is that the exercise simply has to be performed safely and in a clean form. On Tuesday there is no training in the classic sense, but sauna and ice bathing. This supports regeneration and can also multiply the growth hormone excretion. The protocol at Huberman looks like this. First 15-20 minutes sauna, then up to 5 minutes ice bathing at 7-10 degrees Celsius. And that always alternately for about 3-5 minutes rounds. On Wednesday there is strength training again for the upper body. Here, of course, the same training principles as on Monday apply again. The choice of exercises is not really mentioned here either. But what is explicitly mentioned is that Huberman always includes an exercise for the neck. And he trains the explicitly separately again. Because that has the advantage that it brings more stability for the cervical spine in cases of accidents or falls. And at the same time it can also be helpful against shoulder pain or prevent shoulder pain in some cases. Here it is of course particularly important to pay attention to the choice of exercises for the neck. Because you can of course also cause damage here if you choose either unclever exercises or then perform them incorrectly. On Thursday, endurance training is back on the program for about 45 minutes. These are also 5-10 minutes of loose warm-up and then 30-35 minutes of load. The goal is to get to an intensity of about 75-80%. That means if an all-out sprint would be 100%, then you should simply subtract 20-25% from it. That's the intensity you want to have or that Huberman is aiming for. And of course there are also various possibilities with jogging, cycling, swimming, cycling and so on. To bring in variations if you want to. On Friday there is a HIIT session with the aim of getting into the area of ​​the maximum heart rate. Where is this maximum range? There is a rule of thumb for this, you simply take the number 200, subtract your own age from this number and then you have a reference value for your own maximum heart rate. Huberman sets the intervals in the plan at 20-30 seconds load with 95-100% intensity and then about 10 seconds break. The whole thing is repeated for 8-12 rounds and he usually does it on the airbike. If you don't have any equipment available for this, you can do it via sprints, for example. It is important to mention here that it is definitely very useful to do the whole thing with 95% intensity during the load phase. Because the risk of injury here is simply significantly lower than at 100%, I have already been able to experience that. Even with 95% you get to the load limit very quickly and as I said, the risk of injury is simply significantly lower. And on Saturday there is also strength training for individual muscle groups. In this podcast, the arms, calves and neck are specifically mentioned. The goal is to complement and balance the other two strength training units. And then on Sunday we start again with the routine. So that was Huberman's full weekly program. Huberman explains in the podcast that from his point of view it can be a very good program or a very good template for many people to lay such a fitness foundation. From my point of view, it is a bit too intense and above all too inflexible for most people. Certainly not for everyone, but probably for most. He argues that this can actually be a relatively flexible plan because you can still move the individual weekdays and exchange individual training units. But if he comes out of the rhythm, he also does two training units a day to catch up and not get out of the rhythm. And of course it's great when it works, but it's probably not feasible for everyone in the long term. That means if you would like to have more individual routines that are tailored to you and your everyday life, you can just take a look at my website. There you have the opportunity to apply for my counseling program, which is then also tailored to you individually. That means if you are interested, just take a look. In the podcast, the questions were also asked whether you should still train with a strong sleep deficit or with illness. First to the sleep deficit. Humorman tries to avoid training with a strong sleep deficit as much as possible, because from his point of view he is more susceptible to diseases. I have to say, I have noticed that myself more often. But what works for him is to set up a 10-30 minute NSDR session in the morning after a very bad night to compensate for the sleep deficit a bit and then go to training. Then to the question, should I train even if I am sick? The answer is tendentially no, but just go with the feeling. In the podcast, a phenomenon is discussed that I have also experienced more often, and that is that there are days when you wake up and realize that something is not quite right with your body. You feel kind of weird and you realize that you could get sick in the next few days. What can help a lot is to set up a relaxed training session and adjust the intensity according to the feeling, because that can really help to ward off the disease a bit. At least that's my experience and that's how it's mentioned in the podcast. On days when you feel completely sick, you should also leave the training. If you feel sick, you should lie down for a while, regenerate and then start training again when you are healthy. And finally, I come to two training hacks that were also discussed in the podcast. I have already mentioned this in another video, so if you have seen it, it is now less relevant for you. We have the physiological breather, which is currently at least once in each of my videos. Here it is recommended to install the breather during set breaks, because that helps to drive down the heart rate quickly and then to regenerate as much as possible to get back into the next set. The breathing pattern looks like this, that you breathe in as deep as possible through the nose twice and then breathe out through the mouth again for a long time. And the second tip is to consciously breathe in and out very slowly and deeply at the end of the training session for 3-5 minutes. This helps to signal to the body that the training is now over and that regeneration processes can be used. Because often it is the case that you jump directly into the stressful everyday life after training and the body does not get the signal that the training is now over and that the stress level can be driven down a bit. That was the summary for this week. If you liked the video or found it helpful, you are welcome to rate it. If you have questions or feedback, feel free to write a comment or DM me directly on Instagram. I always try to answer all comments and questions. Otherwise, all the best and see you next week!