Andrew Huberman· PhD
over to hypertree which is 3 to 5% increase per week of intensity in general um and you can do upwards of about 5% increase in volume per week over time
Loading…
The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
over to hypertree which is 3 to 5% increase per week of intensity in general um and you can do upwards of about 5% increase in volume per week over time
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
In terms of progression through a week, the rule of thumb we say for intensity is something around three 3% per week. For volume, it will depend on what you're doing a little bit, but any time you cross more than 10% per week, you're going to start running into problems.
10% is the number will say don't go over about a 10% increase in volume per week as a progression strategy that's going to give your tissue some time I've used this phrase several times now tissue tolerance that's what I necessarily mean can I tolerate joint stimula just basically mean if I'm picking up the game of tennis yep and my first day out I'm going for 15 minutes or 20 minutes or 30 minutes and then next week out I'm going out for 35 minutes like then 40 45 is that how I think about it sure just 10% right so if you went for 20 minutes and you went three times this week great first of all let's go three times not five because now we weren't ready for it day one now we're back let's give it some 15 minutes now 10% of that is another minute and a half you're not going to go to 16 and a half minutes it's not realistic right but think about it the five actually I love is because the same thing happens the weight room I'll add five more pounds I'll add five more minutes okay great well 15 went to 20 you saying you're saying it actually it it's worth being particular it's going to compound yeah fast right because 15 is going to go to 20 205 your 10% rule is actually precise it's not an approximation it's still an approximation because again you're who's going to me who's going to stop and start there you might right most people are going to stop me like it's been 16 minutes I'm sort of out of there yeah but what you want to think is okay I went from 15 and then I went to 20 then I went to 25 now you're a month in and you've doubled you're at 30 that happened fast maybe we should hold at 30 for two months M long time so we can run that average out pretty good so if you're going to progress quickly like that then when you get to even just below your threshold maybe we should spend months and months there and now we have an option do we want to fold on a fourth day okay great do we want to bring in 10 more minutes we we can be fine but we can't add a fourth day and 10 more minutes yeah I like this this is like a again a power law as we're listing out our 10 things to do yeah I would include this in the list of as you build up capacity in any given thing stage it and like it's important that you if you're going to over index on methods don't do that like just work on Concepts but in this case you do want to be mind of some degree of accuracy because like you're saying you've got a compounded problem if you're approximating you could get yourself into trouble and then be a risk of injury
in general regardless of physical exertion if you increase your total volume by more than 10% per week you tend to start getting into problems