How to customize fitness protocol?

To customize a fitness protocol, Andrew Huberman suggests starting with a foundational template that addresses various aspects of fitness such as endurance, strength, flexibility, and hypertrophy. Here are some key steps to customize your fitness routine according to his insights:

1. Create a General Framework: Begin with a foundational fitness protocol that touches on all aspects of fitness. This includes specific days dedicated to endurance, strength, hypertrophy, and flexibility.

2. Identify Your Goals: Determine what your primary fitness goals are (e.g., building muscle, increasing endurance, improving flexibility). This will help you tailor the foundational protocol to your specific needs 1.

3. Progressive Overload: Implement the principle of progressive overload, which involves gradually increasing the intensity, duration, or volume of your workouts to continue making gains. This can mean lifting heavier weights, running longer or faster, or increasing the volume of your exercises 2.

4. Modifiable Variables: Focus on modifiable variables such as exercise selection, volume (sets and reps), load (weight), rest intervals, and frequency of workouts. This approach ensures you are consistently challenging your body and aligning your workouts with your goals 2.

5. Weekly Structure: Plan your week to include different aspects of fitness. For example, Huberman mentions starting his week with an endurance workout on Sunday, which includes 60-75 minutes of jogging. This structure ensures balanced training across all fitness domains 3.

   • 

     1

     Fitness Protocols Unlocked

     00:00:00
     
   • 

     2

     Fitness Foundations

     00:21:12
     
   • 

     3

     Foundational Fitness Protocol

     00:23:41
     
   • 

     4

     Optimal Fitness Programming

     00:00:00
     
   • 

     5

     Customizing Training Programs

     01:43:59
     

6. Adjust for Real-Life Constraints: Recognize that life can affect your workout schedule. Be prepared to adapt your training if you're sleep-deprived or have missed sessions. Flexibility in your approach helps maintain consistency and progress 1.

7. Combine Different Protocols: For multiple fitness goals, combine protocols that develop various adaptations like endurance, strength, and hypertrophy. This can involve varying your exercise routines across the week, month, or year 4 5.

8. Chaos Management: Anticipate potential obstacles and plan how to address them. This could involve choosing exercises you enjoy, adjusting your schedule for busy weeks, or having backup exercises if certain tools or equipment are unavailable 5.

By following these steps, you can effectively customize a fitness protocol that meets your individual needs and helps you achieve your fitness goals.

For more detailed insights, you can refer to the episodes and discussions between Andrew Huberman and experts such as Dr. Andy Galpin on the Huberman Lab podcast.