Huberman Lab Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French
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Sep 18, 2025 Dr. Duncan French, PhD, Vice President of Performance at the UFC Performance Institute, shares insights into the science of strength training. He discusses the impact of resistance training on testosterone levels and outlines effective protocols like the '6 x 10' method. Duncan emphasizes the balance of cold exposure for recovery and performance, and the role of nutrition in training. He also delves into metabolic flexibility, explaining how the body optimizes fuel usage depending on intensity.
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How Resistance Training Drives Hormones
- Resistance training triggers both mechanical and metabolic stress that drives hormonal responses like adrenaline and testosterone.
- Duncan French highlights sympathetic arousal and catecholamines as key mediators of acute anabolic signaling.
6x10 At 80% For Anabolic Response
- Use heavy multi-joint lifts at ~80% 1RM with high volume to increase testosterone, e.g., 6 sets of 10 reps on squats.
- Adjust load so each set completes ten reps and rest 2–3 minutes to balance intensity and metabolic stress.
Manipulate Rest To Target Metabolic Stress
- Shorten rest periods (e.g., 2 min) to increase metabolic stress and hypertrophy stimulus.
- Extend rest if you must preserve mechanical intensity, since rest length shifts the metabolic environment.