Build Muscle, Great Posture & Resilience to Injury | Jeff Cavaliere
5/25/20262 hr 17 min
Jeff Cavaliere, MSPT, CSCS, is a physical therapist and certified strength and conditioning specialist and one of the world's leading public educators on resistance training to build muscle size and strength, avoiding and overcoming injuries, and improving your posture and movement patterns (biomechanics). We discuss often-overlooked muscles and exercises that support decades of pain-free training and long-term progress. Jeff explains the best and most efficient ways to strengthen glutes, rotator cuff, neck, and foot muscles and connective tissues, and how to resolve back, hip, and other pain. We also cover the essentials of cardio, fat loss, and nutrition and how to make excellent and ongoing progress despite real-life training constraints. This episode is crucial for men and women as young as their teens, 20s, and 30s, all the way up to their 70s, 80s (and beyond) to be strong, mobile, and pain-free. Read the episode show notes at hubermanlab.com. Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Jeff Cavaliere (00:02:43) Lower Back, Back Pain (00:10:06) Tool: Exercises for Lower Back Pain & Strengthen Glutes (00:15:29) Sponsors: David & Our Place (00:18:05) Walking Exercises to Strengthen Glutes (00:23:23) Small Focused Exercises & Timing; Workout Soreness & Pain (00:27:08) Tools: "Old Man" Test, Functional Strength Tests (00:35:08) Sports, Movement Imbalance (00:40:57) Tool: Training Like An Athlete (00:46:44) Sponsor: AG1 (00:48:28) Inner Elbow Pain, Tool: Grip Modification (00:54:21) Shoulder, Rotator Cuff Training, Tool: External Rotation Exercise (01:06:50) Tool: Neck Training; Women, Posture (01:15:20) Longevity, Strength & Agility; Pain & Construction Zone Analogy (01:19:50) Sponsor: Joovv (01:21:12) Cardio, Bike, Jumping Rope; Fat Loss: Zone 2 or HIIT? (01:29:27) Nutrition, Tools: Calorie Counting; Plate Method (01:40:18) Foot Stability, Tool: Foot Strength Test; Longevity (01:48:15) Sponsor: Function (01:49:53) Warm-Up Sets; Reps in Reserve or Train to Failure?; Work Sets (02:00:30) Training Frequency; Tool: Real-Life Constraints, Split the Splits (02:13:58) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
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First 90 secondsAndrew Huberman· Host0:00
Longevity ultimately is be- being able to maintain function as you age. 'Cause again, it's, it's not the, the number of years, but the quality of the years. So all muscles in your body serve a function. You're training these muscles to get stronger, and you're training these... Your, your balance, and your... These are all skills that can be learned and improved. They're all trainable. If it's trainable, it's fixable. [upbeat music] Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is Jeff Cavaliere. Jeff Cavaliere is a master of science in physical therapy and a certified strength and conditioning specialist. He is considered one of the world's foremost experts in training for both men and women to increase the strength and size of their muscles, their overall health, and longevity. Today, we discuss some of the things that are not often discussed and considered the small things, but that are actually the big things, because they allow you to do the big things for your health and fitness and longevity decade after decade after decade, and to do so pain-free and while making continual progress. We also discuss the typical big things, the specific multi-joint exercises and cardio workouts that create the greatest results. Today, you'll learn some simple exercises that will strengthen and protect your back, your shoulders, even improve your foot strength, which most people don't think about, but turns out to be foundational for everything, your pressing and pulling movements, leg training,