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Science-Supported Tools to Accelerate Your Fitness Goals
Huberman Lab
**Strength training : The Three by Five Protocol **
The three by five protocol suggests doing three to five exercises with three to five sets per exercise, three to five repetitions per set, and three to five minutes of rest in between. This approach can be done three to five times per week but might need adjustments based on individual recovery capacity. Focusing on lower repetition ranges for strength adaptations for about 8 to 12 weeks is recommended, allocating the majority of resistance training within the three to five repetition range. Exceptions can be made for small muscle groups by incorporating a range of five to eight repetitions to ensure proper fatigue without compromising form.
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