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. Read the full episode show notes: https://go.hubermanlab.com/YC80Wvt *Thank you to our 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 *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Pavel Tsatsouline* StrongFirst: https://www.strongfirst.com Books: https://amzlink.to/az0QWISe2zBWy X: https://x.com/bestrongfirst YouTube: https://www.youtube.com/user/BeStrongFirst Facebook: https://www.facebook.com/bestrongfirst LinkedIn: https://www.linkedin.com/company/2859372 *Timestamps* #HubermanLab #Health #Strength #Endurance #Fitness Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer