The Correct Way to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline from Huberman Lab

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The Correct Way to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline

4 hour 15 minutes Posted Feb 10, 2025 at 9:00 am.

Pavel Tsatsouline

Fitness, Strength, Model Athlete

Tool: Essential Training Movements

Sponsors: Eight Sleep & Levels

Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity

Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps

Sponsor: AG1

“Greasing the Groove”, Cramming Analogy, Strength is a Skill

Tool: Greasing the Groove Protocol

Tool: Movement & Motivation; Nervous System

Frequency & Recovery, Heterochronicity, Soviet vs American Training

Soviet vs American Strength Schools, Periodization, Recovery

Sponsors: LMNT & Joovv

Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat

Machines, Beginners vs Advanced?

Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload

Strength & Endurance, Bodybuilding, “Bro Split”

Endurance, Cost of Adaptation, Heart Adaptations

Rest Periods, Interval Training, Tool: German Interval Training

Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth

Sponsor: Maui Nui

Rest Period Activities, Tool: Protecting Back

Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety

Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training

Seek Soreness or Pump?, Hypertrophy

Tool: Planning Strength & Endurance Training, Individualization

Training Quality, Practiced Skill

Non-Athletes, Strength & Endurance, Training Duration

Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume

Pre-Workout Stimulants

Performance & Arousal, Breathing, Disinhibition, Emotion

Train to Failure?, Recovery

Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat

Training for Flexibility; Training as a Practice

Older Adults & Strength Training, Consistency Over Intensity

Body-Weight vs Barbell vs Kettlebell Training

Kettlebell Training, Swings, Power & Endurance

Training Choices, Tool: Simple, Consistent Program

Kids & Training, General vs Specialization?

Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs

Breathing, Force, Strength

Directing Gaze While Weightlifting

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Show notes

In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels.

We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and lesser-known but highly effective ways to train, especially for people with limited time.

We also discuss local versus systemic nervous system and muscle recovery, how to complete training sessions with increased energy, why training to “failure” is not advised, optimal rest-between-sets protocols to improve performance, and how to vary effort levels across each week and month to ensure regular progress. This episode brings you highly practical, science-supported, and real-world-tested training methods to build strength, endurance, and flexibility from one of the world’s top experts.