The "3 by 5" Protocol: How & Why to Build Your Strength | Dr. Andrew Huberman

Summary: The discussion emphasizes the benefits of incorporating low-repetition, high-intensity strength training into a workout regimen, particularly focusing on the 3-5 rep range. While many people typically train in the 5-15 rep range for resistance exercises, training in the 3-5 rep range can offer significant advantages. This type of training, advocated by Dr. Andy Galpin, involves performing 3-5 sets of 3-5 repetitions for each exercise, with 3-5 minutes of rest between sets. This protocol is recommended for a period of 8-12 weeks. One major benefit of this approach is increased strength. By training with heavier weights and lower reps, individuals can build strength more effectively than with higher-rep ranges. This increased strength can then translate to improvements in other areas of fitness, such as endurance training. The protocol also helps improve cardiovascular output, even though the heavy sets themselves may not significantly elevate heart rate. This improvement is likely due to the overall increase in muscle strength and efficiency. Another notable benefit is reduced soreness. Unlike training in higher rep ranges, which can lead to significant muscle soreness, training with heavy weights and low reps tends to result in less soreness the following day. Additionally, many individuals report feeling more mentally fresh and energetic after completing a workout using this protocol, compared to higher-rep workouts, which can leave them feeling mentally fatigued. It's important to note that while this approach is highly effective for building strength, it may not be suitable for everyone. Some individuals may find it challenging to recover from workouts done in the 3-5 rep range, especially if they are not accustomed to this type of training. Additionally, those with certain health conditions or injuries may need to modify the protocol to suit their needs.

For optimal results, I watch this video 3 to 5 times a week, 3 to 5 minutes at a time at 3 to 5 x speed

Starting Strength for the win

Rip has been preaching this for years!

Idea for an episode…Dr. galpin, Peter Attila, and you are all consistent trainers with some control over your schedules (not suggesting that you aren’t very busy, just that your career trajectory has given you some flexibility to train), but most of us need to work around an 8ish to 6ish schedule where we need to commute to work then attend multiple meetings, then maintain our personal relationships before bedtime. A protocol for people who have 45 minutes per day, 5 times per week, for example. Another idea…a protocol for people who have either not trained for a while or have specilized in running with zero lifting (or vice versa) would be helpful. Nothing kills motivation more quickly than extreme soreness when you’re trying to ease into an exercises that you haven’t done for a while. Thanks for all the wonderful info and interesting science.

The problem is if you’re not already in pretty good shape with weight training then lifting heavy with low reps is just a good way to get injured.

Amazing / working on running form this morning!!! Perfect!

Thanks for sharing this potent info!

Find out what works for you. I’m a 60 year old retiree who’s been weightlifting for over 20 years now, and I have difficulty maintaining good form in the 3 to 5 rep range. I work out in the 8 to 12 rep range, and practice the usual progressive overload protocol: I try to add 1 more rep each session, and once I can do more than 12 reps, I bump up the weight and drop the reps. Rinse and repeat 🙂 My point is that I’m now lifting weights that were 3 to 5 rep weights for me several years ago; it just took me longer to get to this point. If you can lift in the 3 to 5 rep range, by all means add it to your repertoire. Just know that there are options if you can’t.

Here to say, you’re the man. Thank you for your work.

This is so helpful ! It's changing my life as I apply it into my life-specially work. Thank you !

Tried this yesterday and i was shocked - lifted much more on every exercise and had plenty of energy because of the longer rest periods. Definitely going to keep on doing this.

Such amazing value from this knowledge!

I started lifting heavy 5x5 last month and was planning on sticking with this until my gains plateau then I'll drop the weight some so that I can start hitting a 10-15 reps per set range.

Great to have this very knowledgeable and experienced doctor ! RESPECT !

Thank you for the motivation!

Thanks for this, AH. You’re the man.

This further reinforced the idea behind my training in Calisthenics that focuses on low reps (3x generally) with proper form as the fundamental of mastering a movement with additional strength required.

Fabulous Endurance 😊 ...Some of us Need to be doing Strength and Resistance Training. So Low Repetition is Good for Strength and Cardiovascular 😊😊😊 Blessings Professor This Ones a Keeper

Consider incorporating low repetition, pure strength work into your training cycle for at least 8-12 weeks to gain strength, improve cardiovascular performance, and reduce muscle soreness. 0:02 Train specifically in the three to five repetition range for substantial benefits, including persistent strength and improved form in higher repetition ranges. 1:06 Utilize the three by five protocol for resistance training, emphasizing three to five exercises per workout, sets, repetitions per set, and minutes of rest between sets. 5:15 Adapt your training frequency according to your personal recovery capacity and lifestyle constraints, focusing on quality over quantity. 5:57 Adjust repetition ranges for small muscle groups to five to eight repetitions to ensure adequate fatigue and good form. 7:32 Return to higher repetition ranges (six to ten repetitions) after the strength-focused period to continue inducing hypertrophy while maintaining strength gains. 8:44