How do I get jacked

To build muscle effectively, Andrew Huberman offers several key principles:

1. High Volume Training: To stimulate muscle growth, engage in high-volume training where you push muscles to failure or beyond. This promotes hypertrophy through tissue damage, tension-based molecular changes, and metabolic effects from high-repetition work 1.

2. Optimal Resistance Training: Around 80% of your resistance training should be below the failure threshold, while 20% should be high-intensity to failure. This allows for greater volume without overly taxing the nervous system 2.

3. Weighted Stretch Position: Use exercises that place muscles in a weighted stretch position (e.g., standing calf raises) and those that contract muscles in the shortened position (e.g., leg curls) 3.

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     1

     Muscle Growth Insights

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     2

     Optimal Workout Structure

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     3

     Muscle Training Essentials

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     4

     Resistance Training Insights

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     5

     Performance vs. Stimulants

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     6

     Strength Balance Strategies

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4. Range of Load: Effective muscle growth and strength come from working within 30%-80% of your one-rep max. Higher percentages bias strength, while lower percentages focus on hypertrophy. Perform sets to or near failure for optimal benefit 4.

5. Recovery Importance: Avoid overtraining and ensure ample recovery time. Performance-enhancing supplements can impede progress by increasing body temperature and affecting recovery negatively 5.

6. Unilateral Movements: Emphasize mind-muscle connection and control during lifts. Use unilateral exercises (e.g., dumbbell curls) to balance out muscle strength discrepancies between limbs 6.

By integrating these strategies into your workout routine, you can effectively build muscle and strength.