My guest for this episode is Jeff Cavaliere, MSPT, CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes from novices to professionals and has taught science-based physical training protocols to tens of millions of everyday people through his enormously clear and actionable online programs. Jeff is a true expert in resistance and cardiovascular training and injury prevention and rehabilitation, and he has extensive knowledge of proper form, posture, nutrition and supplementation. We discuss how to design and optimize a physical training program to achieve your specific goals. We also cover building and leveraging mental focus during workouts, when and how to stretch, pain management, enhancing workout recovery and sleep and personalizing your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone striving to reach their desired fitness, aesthetic and overall health goals. For an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Social & Website Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab TikTok - https://www.tiktok.com/@hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Jeff Cavaliere Website: https://athleanx.com YouTube: https://www.youtube.com/c/athleanx Instagram: https://www.instagram.com/athleanx Twitter: https://twitter.com/trainer2thepros Facebook: https://www.facebook.com/athleanx Jeff's Articles on Workout Splits: https://athleanx.com/articles/the-best-workout-split-for-maximum-muscle-gains https://athleanx.com/articles/the-best-way-to-split-up-your-workouts-surprise Hand Grip Dynamometer: https://amzn.to/3P3Y2M9 Jeff's Videos: Jump Rope Video: https://youtu.be/FpE7TbADcYs High Pull Video: https://youtu.be/1SnVJDt7jts Fixing Back Pain Video: https://youtu.be/DWmGArQBtFI Timestamps 00:00:00 Jeff Cavaliere, Physical Training 00:03:27 Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA 00:08:38 Tool: A Fitness Plan for General Health 00:13:27 Tool: Optimizing Body Part Training Splits 00:20:12 Two-a-Day Training 00:22:33 Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills 00:28:24 Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test 00:35:05 “Muscularity” & Resting Tone 00:41:31 Tool: Muscle Recovery & Soreness, Grip Strength 00:50:39 Sleep & Sleep Position 00:57:24 Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle 01:07:23 Tool: Jumping Rope 01:12:56 Internal & External Rotation, Upright Row vs. High Pull 01:24:27 Back Pain Relief & Medial Glutes, Body Pain & Origins 01:37:39 Tool: Properly Holding Weights & Deepening Grip 01:43:54 Tool: Physical Recovery, Heat & Cold Exposure 01:47:19 Tool: Record Keeping for Training Performance & Rest Time 01:51:47 Nutrition Principles & Consistency, Processed Foods & Sugar 02:00:15 Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates 02:11:25 Training in Men vs. Women, Training for Kids & Adolescents 02:18:05 Tool: Pre- and Post-Training Nutrition 02:26:30 Intensity & Training Consistency 02:29:53 AthleanX, Jesse Laico & Fitness Journeys 02:38:27 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com