Insight | Pick a training split you will actually keep: weekly templates compared
Jeff Cavaliere tells Huberman to choose the split you will actually do, Andy Galpin lays out three-, four- and six-day weekly programs, Huberman shares the seven-day template he has used in some form for decades, his fitness tools episode sets two to four resistance sessions a week as the base, and Pavel Tsatsouline weighs the bro split against Soviet frequency and American cycles. Seeing these templates side by side helps a reader fit resistance training into a real week instead of copying a schedule that will not last.
What is Jeff Cavaliere's first rule for choosing a training split? Show answer
Whether you will actually stick to it, because a split you do not do is not effective.
What ratio of training does Cavaliere suggest for a typical person? Show answer
Roughly 60% strength training and 40% conditioning, which he calls about the minimum effective dose.
Why does Cavaliere not love full-body splits? Show answer
They take longer and can leave people dreading the session or wiped out by the end.
How many days should you plan to train, according to Andy Galpin? Show answer
Plan conservatively; it is better to plan three days and add a fourth than to plan four and keep missing one.
What happens when you miss a day in Galpin's templates? Show answer
The workouts run in order rather than by weekday, so everything simply shifts back a day.
What does Galpin's three-day week cover? Show answer
Speed and power followed by hypertrophy, strength followed by high-heart-rate work, and long, steady endurance, each in under an hour.
How often does Andrew Huberman train each muscle group directly? Show answer
Once a week, with an indirect second hit, because he recovers slowly.
What spacing rule does Huberman keep between intervals and leg day? Show answer
He never puts HIIT the day after legs and keeps two or three days between them.
Why does Huberman keep hard training to about 60 minutes? Show answer
He says that beyond about 60 minutes cortisol rises and, for him, impedes recovery.
Why can very different programs all work, according to Pavel Tsatsouline? Show answer
Body systems recover at different rates, so different programs succeed by exploiting different mechanisms.
When does Tsatsouline say a bro split can work? Show answer
When you train heavy with medium reps, he says, a once-a-week bro split can work.
How little work does Tsatsouline say can maintain strength? Show answer
Lifting 80% of your max for three sets of three once a week can maintain strength for months.
