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Science-Supported Tools to Accelerate Your Fitness Goals
Huberman Lab
Incorporating Strength Training Protocols: The Three by Five Protocol
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.
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