Do you know how to build strength and why you should do it? Check out an eye-opening technique you probably didn’t think of known as the 3 by 5 protocol to enhance your fitness level.
In the dynamic realm of fitness, where exercise routines and training philosophies constantly evolve, the pursuit of optimal strength and conditioning remains a central focus for many enthusiasts. While numerous individuals engage in resistance training, a prevailing tendency leans towards moderate to high repetition ranges – typically ranging from 6 to 15 repetitions per set. However, within this landscape of fitness methodologies, a compelling alternative emerges in the form of low repetition strength training, specifically centred around the 3 to 5 repetition range.
Contrary to the prevailing norm, this article aims to explore the often-overlooked benefits of training with lower repetitions, shedding light on the insights shared by Dr. Andy Galpin. Dr. Andy Galpin is an Associate Professor at California State University, Fullerton, specialising in exercise physiology. Holding a Ph.D. in Human Bioenergetics, he is acclaimed for his research on muscle physiology, exercise metabolism, and molecular mechanisms in exercise adaptation.
Known for bridging scientific insights with practical applications, Dr. Galpin extends his expertise beyond academia, actively engaging in public outreach through podcasts and educational platforms. He collaborates with athletes and fitness enthusiasts, offering evidence-based guidance on strength and conditioning.
Although the nitty-gritty of this article is based on the revelations by Dr. Andy Galpin, the person who decided to decode his message and make it accessible to all of us was Dr. Andrew Huberman. Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has a YouTube channel named Huberman Lab with over 3 million subscribers where he talks everything about the brain and, often enough, how to improve one’s health and fitness with it.
By delving into the advantages and intricacies of low-repetition strength training, we aim to provide readers with a comprehensive understanding of the potential transformative effects this approach can have on their fitness journey. Whether you’re a seasoned fitness enthusiast or a newcomer to the world of resistance training, the exploration of this alternative training paradigm promises to offer valuable insights that may reshape and revitalise your approach to achieving strength, hypertrophy, and overall physical well-being.
How to Build Strength with the 3 By 5 Protocol
Usually, people tend to do between 6 to 15 repetitions per set when training. However, delving into the world of low-repetition strength training, specifically in the range of 3 to 5 repetitions per set, can yield remarkable benefits. Let’s dive deeper on the advantages of incorporating this approach into your fitness routine and discuss a structured protocol for optimal results.
Benefits of Low Repetition Strength Training:
Increased Strength and Hypertrophy:
Engaging in resistance training with low repetitions, performed at sufficient intensity, can significantly enhance both strength and hypertrophy. The inherent challenge of lifting heavier weights in the 3 to 5 repetition range stimulates greater muscle activation and growth.
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Cardiovascular Improvement:
Surprisingly, low repetition strength training has been linked to improvements in cardiovascular performance. Despite the short bursts of elevated heart rate during heavy sets, the enhanced overall muscle strength contributes to better endurance during cardiovascular activities like running and rowing.
Reduced Soreness and Mental Freshness:
One notable advantage is the diminished post-workout soreness compared to training with higher repetition ranges. Additionally, participants often report increased mental freshness and focus, facilitating improved cognitive function throughout the day.
The 3 by 5 Protocol:
Dr. Andy Galpin proposes a structured protocol known as the “three by five” approach for low repetition strength training. Here’s a breakdown of the key components:
- Exercises: Select 3 to 5 exercises per workout, targeting specific muscle groups (e.g., legs or upper body).
- Sets: Perform 3 to 5 sets for each exercise.
- Repetitions: Aim for 3 to 5 repetitions per set, pushing towards failure or near failure.
- Rest: Allow 3 to 5 minutes of rest between sets.
- Frequency: Ideally, incorporate these workouts 3 to 5 times per week, although personal schedules and recovery capacities may vary.
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Adaptations for Small Muscle Groups:
For smaller muscle groups such as rear deltoids, neck, or calves, consider a slightly higher repetition range, around 5 to 8 repetitions. This adjustment allows for effective fatigue without compromising form.
Incorporating low repetition strength training into your fitness routine can yield a multitude of benefits, including increased strength, improved cardiovascular performance, reduced soreness, and enhanced mental freshness. The three by five protocol offers a structured approach to implementing this training style, providing a roadmap for individuals seeking to optimize their workouts for strength gains without compromising other aspects of their training regimen. Whether your goal is pure strength, hypertrophy, or improved endurance, the 3 by 5 protocol offers a versatile and effective strategy for elevating your fitness journey.
For more information and deeper analysis on how to build strength with the 3 by 5 protocol, you can simply watch the video below. In it, Andrew Huberman explains in more details Dr. Andy Galpin’s findings and research so that you can build muscle by performing low repetitions in the gym.
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Benefits of Strength Training
Strength training, also known as resistance training or weightlifting, offers a myriad of benefits for individuals of all ages and fitness levels. Here are some key advantages:
- Increased Muscle Strength and Tone: Engaging in regular strength training promotes the development of muscle strength, resulting in improved muscle tone and definition.
- Enhanced Metabolism: Building lean muscle mass contributes to an increased resting metabolic rate, aiding in weight management and fat loss.
- Bone Health: Strength training helps enhance bone density, reducing the risk of osteoporosis and improving overall bone health.
- Improved Joint Health: Strengthening the muscles around joints provides better support, reducing the risk of injuries and promoting joint health.
- Enhanced Physical Performance: Increased strength translates to improved physical performance in various activities, whether it’s daily tasks or sports-related movements.
- Weight Management: Strength training contributes to weight loss by burning calories during the exercise and sustaining a higher metabolic rate post-exercise.
- Improved Posture: Strengthening core and back muscles helps maintain proper posture, reducing the risk of back pain and enhancing overall spinal health.
- Mood and Mental Health: Exercise, including strength training, stimulates the release of endorphins, promoting a positive mood and reducing stress and anxiety.
- Chronic Disease Management: Regular strength training is associated with improved insulin sensitivity, blood pressure regulation, and cholesterol levels, contributing to the management of chronic conditions such as diabetes and cardiovascular diseases.
- Enhanced Functional Capacity: Strength training enhances the ability to perform daily activities with ease and reduces the risk of functional decline, especially in older adults.
- Increased Resting Energy Expenditure: The metabolic demand of maintaining muscle mass contributes to an elevated resting energy expenditure, supporting long-term weight management.
- Better Sleep: Regular physical activity, including strength training, is linked to improved sleep quality and duration.
It’s important to note that individuals should tailor their strength training programmes to their fitness goals, health status, and personal preferences. Consulting with a fitness professional or healthcare provider can help create a safe and effective strength training plan.
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image sources
- Barbell curl: Dollar Gill on Unsplash
