How to train your torso?

Training your torso effectively involves a combination of exercises that target different muscle groups in the upper body and consider various movement patterns. Here are key points from Andrew Huberman on torso training:

Resistance Training Routine

1. Push-Pull Method: To save time and balance strength, perform a combination of push and pull exercises. Examples include shoulder presses, chin-ups, and cable cross-overs for the chest and back 1 2.
2. Exercise Selection:
   • Chest: Cable cross-overs (peak contraction at the end) and incline presses (stretch at the beginning).
   • Back: Bent-over rows or dumbbell rows for peak contraction, and chin-ups or pull-ups for stretching.
   • Shoulders: Shoulder presses and lateral raises 1 3.
     • 

       1

       Effective Torso Training

       01:01:21
       
     • 

       2

       Torso Training Insights

       00:59:21
       
     • 

       3

       Torso Workout Essentials

       01:03:16
       
     • 

       4

       Endurance and Recovery

       01:01:38
       
     • 

       5

       Training Schedule Insights

       00:04:36
       
     • 

       6

       Consistency Over Perfection

       00:15:34
       
     • 

       7

       Optimal Fitness Program

       00:07:20
       
3. Repetition and Sets: Typically, workouts include 3-5 sets of 4-8 repetitions for strength and hypertrophy, with month-long blocks focusing on different rep ranges 3.
4. Duration: Aim for about 50-60 minutes per session, including a brief warm-up. Maintain high intensity, with workouts ideally kept under 60 minutes to avoid elevation in cortisol levels that could impact sleep and recovery 3 4.

Benefits of Torso Training

• Systemic Effects: Training multiple muscle groups together promotes systemic hormonal and metabolic effects, which enhances overall fitness and joint health 2.
• Practicality: Grouping pushing and pulling exercises together ensures time efficiency, especially in busy or crowded gyms 2 5.

Additional Tips

• Consistency: Stick to a consistent training schedule. It's okay to occasionally skip a workout but aim to complete 85-95% of your planned sessions 6.
• Incorporate Neck Training: Include exercises that target neck muscles for overall body stability and injury prevention 3.
• Balance and Recovery: Ensure balance by also engaging in cardiovascular and leg training, giving each muscle group sufficient time to recover between sessions 7. Consider incorporating rest days or light activities like deliberate heat or cold exposure to aid recovery 5.

This well-rounded approach will help build strength, size, and overall torso health while ensuring efficient sessions and full-body benefits.