Incorporating Strength Training Protocols: The Three by Five Protocol

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The three by five protocol is a straightforward strength training protocol that involves doing three to five exercises per workout. Each exercise consists of three to five sets, three to five repetitions per set, and three to five minutes of rest between sets. The protocol can be done three to five times per week, depending on individual recovery capacity. For optimal strength adaptations, resistance training in the lower repetition range is recommended, regardless of training frequency. For very small muscle groups, a range of five to eight repetitions can be used to adequately fatigue the muscles. By following this protocol, individuals can effectively incorporate strength training into their routine while minimizing time constraints and potential impacts on other areas of life.

In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.

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