The 3x5 Protocol

Author

Betterdo
September 08, 2023

In workouts, people tend to focus on repetition ranges like 5 out to about 10- 15 repetitions. Now, of course, doing resistance training and repetition ranges of 5-15 reps per set, provided it's done at sufficient intensity in good form is tremendously beneficial. But when I sat down with Dr. Andy Galpin to discuss resistance training, specifically, he made it very clear that at least for some portion of one's yearly training cycle should be in the 3-5 repetition range.

Andrew Huberman

Context: Andy studied and worked with busy professionals and high-level athletes. He found that this protocol can maximize strength gains in a very short period of time.

If you don’t do any resistance training, it’s advised that you do. I know you’re too busy. But you’ll actually like exercising. You’ll enjoy it and feel amazing afterward. Even when you look in the mirror. And this protocol helps you get started.

The 3 - 5 protocol is simple:

  • 3-5 exercises

  • 3-5 reps

  • 3-5 sets

  • 3-5 mins of rest

This helps you work smart. The science showed it to be the most effective one for strength. So you can save yourself a lot of trial and error at the gym.

To clarify, it means you should do things in that low range. So like, only 3 exercises for 4 sets. Or 5 sets for 3 reps. Any combination you want

Keep that low range. Yes only 3-5 reps. Even if it feels weird.

More benefits:

Get stronger
Get better at cardio workouts (by becoming stronger)
Reduce soreness
Feel better overall
Have more energy after workouts
And raise your 1RM when you back to higher rep ranges.

So action: Get that workout in. Play with the combinations but keep it in that low 3 to 5 range.

Cheers to more strength. Have fun !

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