Torso training routine?

Andrew Huberman provides several tips for torso training, emphasizing the importance of combining exercises for both peak contractions and stretching movements. His routine includes two exercises per muscle group, one focusing on contraction at the end of the movement and another providing a stretch at the beginning. For example, cable crossovers for the chest provide peak contraction, while an incline press offers more of a stretch.

The torso workout is part of a broader weekly fitness routine and typically lasts between 50 to 60 minutes after a brief warmup. The workout is structured with 3-5 sets in the lower repetition range (four to eight reps) for about a month to focus on heavier weights and longer rest intervals. The following month shifts to moderate repetitions with fewer sets.

Huberman also notes the importance of alternating pushing and pulling exercises, sometimes alternately within a session, for time efficiency. He mentions shoulder presses and chin-ups as examples of pushing and pulling exercises, respectively.

Finally, he stresses the importance of including neck training in the workout for overall body stability and safety 1 2.