Think you’re destined for Herculean biceps but stuck with spaghetti arms? The shocking mistake sabotaging your muscle gains might sound deceptively simple—and you might be making it, too. Dr. Andrew Huberman, neuroscientist and muscle enthusiast extraordinaire, unpacks the truth so you can finally flex with confidence!
Muscle Gains: The Catch Everyone Misses
For athletes and gym lovers everywhere, muscle hypertrophy is the holy grail. It’s not just about lifting weights and hoping for the best; you need to know how muscle actually grows. Dr. Andrew Huberman reveals that understanding these key mechanisms is fundamental to real progress. No more guesswork, just science-backed strategy.
The number one mistake? Not pushing your muscles hard enough. As Huberman puts it, “You need to make sure the workout is sufficiently difficult” to trigger hypertrophy. Your muscle won’t grow unless it receives a strong signal. This signal can be a high intensity at once, a sustained training frequency, or a clever mix of both. There’s only one truly bad combo: “Infrequent, low intensity, and low volume” workouts. In other words, if your session feels like a lazy stroll, your muscles are hitting snooze, not transforming.
How to Challenge Your Muscles (Without Breaking Them)
A successful routine isn’t just about the weight but how you use it. Dr. Huberman recommends a tactical approach to choosing your exercises. The secret? Use a blend of bilateral movements (think classic squats) and unilateral ones (hello, Bulgarian split squats). This is not only wise for hypertrophy; it’s fantastic for building strength as well. “You should have a combination of bilateral and unilateral workouts, it’s also good for strength,” Huberman explains.
Why alternate? Mixing these movements helps prevent muscular imbalances, which can sneak up on even the most diligent lifters. Keeping your body balanced isn’t just for yogis—it’s crucial for anyone chasing bigger, stronger muscles.
Volume & Repetitions: The Real Breakdown
Newsflash: There’s no need to stick to any magic rep number. Dr. Huberman debunks common myths by revealing hypertrophy happens over a surprisingly wide range: anywhere from 4 to 30 reps per set can do the trick. The key isn’t the exact number; it’s grinding close to muscular failure by the last rep. If you breeze through 25 reps and only start to sweat a little at the end, “it’s not enough,” he insists.
But how much work should you pile on each week? Huberman sets the target at “15 to 20 working sets per week” for optimal results. That’s more attainable than it sounds. With three workouts a week, each containing three sets of ten reps, “you’re already at nine working sets—almost there.” Consistency and cumulative effort, not marathon sessions, pave the way to success.
- Choose both bilateral and unilateral movements
- Aim for 15–20 working sets each week
- Reps per set: anywhere from 4 to 30
- Push close to muscle failure in each set
What to Do When Life Gets in the Way
No need to throw in the gym towel if you’re short on time. Dr. Huberman offers practical advice for busy days: “If your workout usually takes 60 minutes, but you only have 35 today, make sure you hit your total weekly volume. Lower the load, shorten your rest intervals, and go as hard as you can.”
The golden rule? Preserve your training volume even if you need to drop the intensity. Adaptability wins the day (and the muscle gains).
In conclusion: Ditch the easy sessions and bring your muscles to the edge—it’s the only way they’ll sit up and take notice. Remember Dr. Huberman’s formula: mix movement patterns, stay consistent, and push yourself (but not over a cliff). Most importantly, don’t let a busy life derail you; there’s always a way to get that pump. Are you making the mistake keeping your muscles small? The fix is in your hands—no excuses!
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
