Dr. Andrew Huberman

Okay, so for those that don't know, supinated means palms facing you.

Palms facing you.

Palms facing you, pull down or on a pull-down machine to, you know, chest level or something like that, to the front, obviously.

My understanding and my experience is that

if you do a proper warmup and then you train close to failure or to failure for one or two sets, maybe a third set, that it takes at least three or four days for that muscle to recover.

Now, I realize some people recover much more quickly, but I feel like most people don't.

So for me, it's always been hard to wrap my head around three times a week training unless people are not going to failure or they're switching up the movement so that the muscles are being targeted differently each time.

No direct arm work, for instance.

Because they don't want their arms to grow.

Could you clarify bilateral, unilateral?

Okay, this is an extremely important concept that most people, I believe, have not heard of.

Certainly in exercise science circles, I'm sure everybody knows, but maximal recoverable volume.

I think this is so critical because it frames basically everything we've been talking about up until now.

And I also think it can help clarify a lot of confusion for people, in particular, people that are starting to do resistance training and wanna better understand what works and what doesn't work over time.

both men and women, but also experienced lifters.

Because my sort of weaning and understanding around resistance training came from the high-intensity folks, okay, those years ago.

And this can be basically summarized as you warm up,

You do a super intense focused set, maybe two, maybe three.

And then you maybe do that for another muscle group.

And then you take a couple of days off and then come in and train other muscles.