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. Show notes: https://go.hubermanlab.com/YC80Wvt Sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman Maui Nui: https://mauinuivenison.com/huberman Timestamps 00:00:00 Pavel Tsatsouline 00:02:29 Fitness, Strength, Model Athlete 00:07:19 Tool: Essential Training Movements 00:13:46 Sponsors: Eight Sleep & Levels 00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity 00:29:57 Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps 00:38:38 Sponsor: AG1 00:39:53 “Greasing the Groove”, Cramming Analogy, Strength is a Skill 00:48:27 Tool: Greasing the Groove Protocol 00:54:12 Tool: Movement & Motivation; Nervous System 01:00:00 Frequency & Recovery, Heterochronicity, Soviet vs American Training 01:10:25 Soviet vs American Strength Schools, Periodization, Recovery 01:20:00 Sponsors: LMNT & Joovv 01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat 01:27:15 Machines, Beginners vs Advanced? 01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload 01:32:04 Strength & Endurance, Bodybuilding, “Bro Split” 01:40:28 Endurance, Cost of Adaptation, Heart Adaptations 01:46:38 Rest Periods, Interval Training, Tool: German Interval Training  01:51:34 Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth 01:57:31 Sponsor: Maui Nui 01:59:00 Rest Period Activities, Tool: Protecting Back 02:04:33 Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety  02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training 02:19:06 Seek Soreness or Pump?, Hypertrophy 02:23:05 Tool: Planning Strength & Endurance Training, Individualization 02:32:27 Training Quality, Practiced Skill 02:35:39 Non-Athletes, Strength & Endurance, Training Duration 02:40:20 Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume 02:48:01 Pre-Workout Stimulants 02:53:51 Performance & Arousal, Breathing, Disinhibition, Emotion 03:03:42 Train to Failure?, Recovery 03:08:40 Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat 03:14:57 Training for Flexibility; Training as a Practice 03:17:46 Older Adults & Strength Training, Consistency Over Intensity 03:25:08 Body-Weight vs Barbell vs Kettlebell Training 03:34:06 Kettlebell Training, Swings, Power & Endurance 03:41:55 Training Choices, Tool: Simple, Consistent Program 03:47:38 Kids & Training, General vs Specialization? 03:51:21 Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs 04:03:34 Breathing, Force, Strength 04:05:02 Directing Gaze While Weightlifting 04:12:37 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter