How to gain muscle and strength if you're untrained and out of shape | Peter Attia and Andy Galpin
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- čas přidán 13. 02. 2024
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This clip is from episode 239 ‒ The science of strength, muscle, and training for longevity with Andy Galpin, Ph.D. Andy Galpin is a professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes.
In this clip, we discuss:
- Why it is important to spend time initially getting physically fit before trying to pack on muscle
- Changes in muscle and muscular function that occur with aging
- Advice for the first six months of getting into training
- And more
--------
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Learn more: peterattiamd.com
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Man, I am glad I started weight lifting in my 20's and continued through my 40's. I'm 70 now and can sweep my 4 and 6 year old grand kids up in my arms with no problem. I babysit them weekdays and it helps to be chasing them up and down the stairs and around the house all day.
What blew my mind was the fact that in the first 5 minutes of the video I felt Peter was talking about me. 10 years ago I was that active guy, I was even participating in triathlons, now I hardly ever go on the bike, I rarely swim, I never run, I just do zone 2 on the bike in the gym 4 hr/week.
This content deserves a bigger audience. Well done to both guys - both legends.
🎯 Key Takeaways for quick navigation:
00:00 *🏋️ Designing a Training Program for an Untrained Individual*
- Initial discussion on designing a training program for an untrained individual.
- Importance of focusing on hypertrophy as the foundation for strength gains.
- Incorporating steady-state cycling initially for muscle growth without interference.
04:40 *💪 Preserving Muscle Power for Longevity*
- Discussion on the importance of preserving muscle power for longevity and physical function.
- Focus on fast-twitch fiber atrophy as a significant concern with aging.
- Need for specific training protocols to target fast-twitch muscle fibers.
08:36 *🔄 Progression and Movement Patterns*
- Importance of starting with low volume and optimizing movement patterns for beginners.
- Gradual progression over time while being cautious of soreness.
- Building movement patterns and foundational skills for long-term progress.
14:20 *⬆️ Advancing Training Intensity*
- Transitioning to higher intensity and diversifying workouts for continued progress.
- Introduction of power and speed training alongside muscle growth.
- Addressing concerns about injury prevention and functional fitness for long-term health.- 00:00 💪 Initial Training Program Design
- Designing a training program for an untrained individual with goals of gaining muscle and strength.
- Hypothetical case study discussing goals, commitment, and program design considerations.
- Focus on addressing muscle insufficiency, untrained status, and long-term functional goals.
02:35 *🏋️♂️ Training Strategy for Untrained Individuals*
- Prioritizing hypertrophy as the foundation for strength development.
- Highlighting the potential for concurrent training with steady-state cycling to induce muscle growth.
- Emphasizing the importance of longevity and physical function in designing the training regimen.
05:23 *🕰️ Longevity and Physical Function*
- Discussing the significance of preserving muscle power for long-term functional abilities.
- Explaining the decline in muscle power with aging and the importance of addressing it.
- Highlighting the role of specific training protocols in preserving fast twitch muscle fibers.
08:10 *🔄 Movement Patterns and Muscle Fiber Preservation*
- Emphasizing the necessity of targeting fast twitch muscle fibers for long-term functional health.
- Addressing misconceptions about accidental muscle growth and the importance of intentional training.
- Focusing on optimizing movement patterns and preventing injuries through foundational exercises.
14:20 *⏭️ Progression and Advanced Training*
- Transitioning to advanced training phases focusing on power, speed, and muscular endurance.
- Introducing exercises to improve power and movement efficiency.
- Emphasizing the role of training in maintaining mobility and preventing falls for long-term health.
18:19 *🏞️ Focus on maintaining physical abilities for daily activities and enjoyment with family,*
- Aging gracefully involves maintaining physical capabilities for daily activities and spontaneity.
- Activities like hiking, climbing, and playing with kids require functional strength and agility.
- Long-term goals should include being able to travel and actively engage with family members.
19:42 *🎯 Incorporating explosive movements and plyometrics into workouts,*
- Adding plyometric exercises like box jumps, bounds, and medicine ball throws helps develop explosive power.
- Plyometrics aid in maintaining fast-twitch muscle fibers crucial for agility and quick movements.
- Including short bursts of sprinting or jump rope sessions enhances athleticism and overall fitness.
24:30 *💪 Structuring strength training with varying rep ranges and intensity levels,*
- Implementing full-body workouts ensures consistency even with occasional missed sessions.
- Varying rep ranges (e.g., 5-7 reps, 15-20 reps) and intensities (e.g., RP 7-8) targets different muscle fibers and adaptations.
- Incorporating isometric exercises on certain days enhances joint stability and connective tissue health.
thank you al lot! btw, what is RP?
@@annja1516reps perceived. Or perceived reps of exertion. 👍🏾
Thumbs up for Attia's shirt!
Here, here!
Addicted to Senna. An otherworldly driver.
Peter’s gotta be the biggest Senna fan of all time!
Sempre Senna!
Are you telling me that that's a senna tire behind him??!!!!😮😮😮
I'm a physiotherapist who is turning 60 this year, so not only is this personally amazing info, but I will be applying it to my patient rehab programs for those over 50 yo, as they hit stage 3 of their treatment!
This is so informative, I'm a 42 yr old female mother and started training 10 months ago after no exercise for many years! I started with interval cardio, pilates and resistance. I slowly increased strength and cardio fitness. I've now transitioned to F45 with a bit more intensity. I'm also thinking long term even though I have arthritis and bulging discs, I can deadlift 30kgs with 10 reps and it hasn't caused any back issues. I'm still in the process of mastering box jumps and skipping this is a slow process for me but will hopefully be able to do it! Great vid thanks
What training routines/exercises did you start with? I have bulging discs and everything makes my lower back hurt :/
@@spac3jam514take a look at yoga by Tim. He has specific exercises for lower back issues. You basically build up the muscles around the area first
you are gorgeous
Love the content Peter, I’m in my mid 20’s and have become and avid listener. Your talks and advice has been extremely helpful in allowing me to adjust my mindset and get into a much healthier routine than where I was a few years ago. Thank you! 💪👏🙏
You provided motivation to ask why I want health? What I want to do at 101 - 20 years from now.
Plan, prepare, and serve holiday meals to my growing family!
I need to plan, budget, shop, stir, walk, drive, chop, coordinate, bend, carry , reach, stand, lift, get up and down off floor with my great grand kids, etc etc! All things that I do now! And want to continue to be able to do. 😊
Love it😊 I was surprised, but it was clearly my truth. Thank you.
Agree, people our age underestimate our capabilities and the joy in maximising these capabilities.
Good morning to you both and Thankyou so much for thiis gold interview. I am 62 and was a gymnast and dancer in my youth. I had 5 children worked as an orderly for 25 years in orthopaedic surgery and stroke n medicine. I retired at 60 to take care of my immobile elderly mother for 3 years. This interview is a gift. as I am feeling crippled somewhat and full of osteoarthritis stiffness spinal stenosis degenerative. Disc disease, muscle imbalance and pain. I recently had a fitness evaluation to get a baseline of my overall athletic
wellness. At 116 pds I have 71% skeletal muscle and 28.5 percent body fat. Multiple imbalances to work on. I will put these recommendations into action so I can enjoy movement with my three grandsons, and be able to enjoy my necks 40 years. Thankyou to you both for sharing your wealth.❤💪🏽🌟🙏🏽
The accidentally muscle line is brilliant in so many ways 😂
You defined me to a T, Peter. Literally, exactly who I am, where I’m at, and my mindset. Thank you for this.
Love the science behind all this! Glad for my background to apply this to.
Thank you, at 69 and noticing the loss of muscle mass and speed, these give me a place to expand beyond the treadmill and bike. Dead weight on the weight machine is being constantly skipped. Try, get sore, stop, rinse & repeat.
I noticed loss of muscle mass and speed at my 35 :/ It's my second week in the gym and after that video I think to change the program completely.
@@pavloshtefanesku5109speed won't increase at gym
I think what's probably not clear to many people is that this is what everyone should be doing, not just middle-aged super busy people. And THEN if you have very specific goals like a certain amount of hypertrophy, an athletic goal - do you train how people envision training (how specifically people try to train).
This podcast was on another level. Great, brilliant stuff. So much knowledge.
Amazing to find that a lot of this I have already begun to do almost instinctively. I loved sprinting as a younger man and want to restore it. As part of my new fitness protocols I've just started to run (not sprint) for 100 paces while on a half hour walk (every day) by means of getting my body used to the regular movement again. You have to walk before you can run - and run before you can sprint. Sprinting regularly again will be one of my main goals for the summer (aged 56). I've also started to jump on the spot three times a day (30/27/24) again, to get my body used to that movement again. In time I may also start to run at speed up the stairs regularly (as I used to do only 15 years ago). I tried it last week and remembered that I missed out every other step.
Great talk, but provide a sample routine, as the talk is above the level for consumption for the general public who were the target audience for this episode
good point
I think, they've said everything you have to know in order to start. The rest - ask google. Make your homework :)
First 6 months: do compaund exercises with really low weights. (google: "compound exercises) do them for 30-40 minutes, just get used to the working out.
Next 6 months: they've covered the first 10-15 minutes (box jumps, jump rope, medicine ball tosses) and the next 45 minutes: 3-4 sets of compounds exercise to cover the full body (pushups, squats, bench press, pull ups/downs, dips, overhead press, lunges, you choose) and or some interval training: start sprinting/swiming/cycling for 30s-1 minute at 70-80% of you max, and slow pace 1-2 minnutes. Repeat it 4-6 times. WIth time you increase both parts, so you can end ideally in 4 min intense, 4 min slow and do it 4 times.
Thank you, I appreciate this
@@appl314 you can check out Heather Robertson, Caroline Girvan or Sydney Cummings for some ready training plans. All available on youtube.
thank you a lot! Starting my journey. what comes for 3rd 6mo, will find out by then :)@@pavloshtefanesku5109
Can we get a summary of the 3 day exercise routine Andy described?
I'm 72. I was listening intently to the really brilliant discussion until you mentioned an 18" box jump for starters. Ah, you're not talking about me. For me, when my arthritic knee isn't too sore, maybe 3 to 5" is a 100% effort. (Vigorously active since teens.)
I’m 62. I also thought that was a wild request. 18 inch jumps onto a box?
Woo-ee, that was a looooong set-up Q at the start. Enjoyed the answers and back and forth. 👍🏼
I wish they would make it easier to understand for the general public.
Yep. Most is this I'm just like what the are you even talking about"
The fast twitch fiber thing is basically highlighting the need to practice sprinting as we age. Once a week is a good goal for me. The rest of the programming, honestly hire a trainer or join a class, like a foundation starting strength class or beginner kettlebell class etc. It will save you so much time.
Yeah Peter talks with a lot of jargon and needs to put it in laymans terms.
Im in the comments now searching for someone to break this down for me.
I’d be happy to help you from someone who actually went down this path. Most videos are just a bunch of random content because videos need to be put out every week.
Start with doing push ups 7 days a week. If you’re out of shape then do them against a wall. Do 5 of them every morning as soon as you get out of bed. If you do this for a month you just taught yourself discipline. Literally 30-45 seconds a day. That’s it. Congratulations!
After a month add 5 air squats right after your push ups. Just wait 1 minute as a rest after the push ups.
You now have built mental discipline and a workout plan and all you need to do is spend 2 minutes a day.
-Workout-
5 push ups (30 seconds)
Rest (1 minute)
5 air squats (30 seconds)
-Month 3 + 4-
Get yourself a “rucksack”, or even a weight belt and strap approximately 10 pounds in or on it and every Saturday morning you are gonna go rucking for just 1 mile, right out your front door.
You now have ridiculous discipline and if you can do this for 4 months can anything really stop you? You’ll be ready to add weights, add exercise like an arm curl and you’ll know exactly what to do and when.
You’ll naturally start adding weight to the ruck, you’ll naturally start to increase the distance etc.
By month 6 you’ll add just 1 simple HIIT session a week. And that’s it! Just do it simple for 6 more months! That’s a year program for you.
The weight doesn’t matter, the exercises don’t either. The only thing that matters to building discipline and that’s a skill built slowly over time.
1 year of discipline you become unstoppable!
Good luck.
Thanks for this. I’m sure it’s difficult for someone with great physical strength to imagine what it feels like to be someone untrained for 10 years and the physical limitations of that. Realistically, an 18in box jump for someone like this, especially if middle aged and just getting back into training, is something you might work up to later but not be able to easily start out with on a new training program.
Great stuff Peter. I am a 61 yr old male. Used to be athletic. Here's a fun routine I do that has produced TONS of these benefits (I think). I take a tennis ball and baseball glove. I pitch it (literally like a pitcher on a mound movement) and then have to scramble to field it. I explode off the "mound". I then have to squat and explode laterally. I bend, I twist, I extend, etc, etc. I also get a fairly good cardio wo. It is fun, it is a ton of movement in one combo exercise routine.
This is such great information and sometimes so overwhelming! I have been hyper mobile all my life. My back went out for the first time at 13. I rode horses growing up, swam, went to the gym. The decade of my 30’s I taught yoga for 13 years, tried to run but as i got older it made my back feel compressed. Finally i started reformer pilates and everything felt great. I ride my peloton and do both zone 2 and tabata etc workouts. I was inspired by your videos just started a 4 week weight training program “stronger you” on the Peloton platform. I was feeling great and week 4, boom back is out. It is so hard and frustrating to know how to gauge the work and not get hurt. This is a recurring theme for me and pilates has been the main thing i can do without injuring anything. I also have two say i have not found a trainer who can train me with the knowledge of how to work with hyper mobility and all the classes are about speed it feels like which is what i can NOT do because my range of motion is so big it is not supported. This seems like it could be a huge problem as i get older. Do I start again and take more time? Did I increase the weight too soon? Ugh. Frustrated.
@thesparkedlife
My best advice - Get your hands on a copy of Scott Hogan's book 'Built from Broken'
...which will give you a lot of insight into things about fitness training [that I guarantee, you did not know], to SAFELY practice strength & hypertrophy in a way that protects your joints & your connective tissue; promote & retain collagen, elastin & synovial fluid... plus the importance of incorporating mobility training into your protocol.
The book will also give you a 20-20 vision in the rear view about what happened to your back - which probably seemed to you to be a sudden & acute injury to your back - but in actuality was something that took a long time to finally symptomize.
I'm guessing that your back issues probably have alot more to do with connective tissue than muscle. AND...the way you are now trying to navigate exercising & moving in such a way to 'protect' & avoid re-injury is what you may be doing exactly wrong.
Sounds counter-intuitive, I know. But read the book and it'll become clear to you.
It's an excellent book, imo. The only thing I found lacking are the low quality, black/white, but very low-contrast, amateurish photography demonstrating fitness moves.
The saving grace about this poor photography situation are the clearly written instructions accompanying each photo on how to execute the exercises.
And these exercises aren't anything any different than any strength training moves you'd find in a
well-illustrated exercise book, on YT, or online - except that execution with regard to speed, weightload & # of reps with these exercises would be different from the norm.😊
Amazingly eye opening! I run very regularly (55 years old), but hadn't done any weight training until last year. Had no idea just being a cardio guy won't keep me out of the old folks home. Weight training isn't nearly as bad as I thought, and honestly, I kind of see the soreness as a feature. It means I did something! I like going to bed and feeling my arms a tiny bit sore.
I am 56 and a year ago only walked 3-4 hours at weekends for exercise. I mistakenly thought the stiffness I was experiencing was just down to age. Then I got covid and it basically exposed a big lack of general muscular fitness. (My doctor did a lot of blood tests - all okay.) I was horrified to find I couldn't even squat. 8 months on I'm leaner and fitter, and squatting, but still have a way to go to fully restore and increase my fitness. I've found persistence and patience are vital.
Keep at it. I'm 59 and have been working out with free weights, barbell, dumbbells etc at home, since 2019. I'm fitter and stronger than most 30 year olds.
When I meet new people, nobody can guess my correct age. Some think I'm in my mid to late 40's. I know some of that is genetic, but I also know a lot of it is my posture and how lean and muscular I am.
I had a big guy i know joking around and give me a hard slap on the back of my shoulder when out one for drinks one night. I'm pretty damn solid and the guy just gave me a strange look after and said nothing, like he had just slapped a wall. It was pretty funny to see his face.
Great content and wisdom. As a functional movement coach I would add in helping untrained individuals learn how to activate their muscles before starting the exercises
Great topic 👍thank you for covering this!
I was just diagnosed with distal DVT ( had varicose veins for years with resulting insufficency in that leg) ...now unsure if I should push harder now or start slowly to get active again? ....ps have not been active for years
What exercises would you do if you had a herniated disc in your lower back, but wanted to exercise quick twitch muscles?
Love this!🙏🏽🔥💯
Is there a book I could purchase with this method of training in??
If you implement one quarter of the things Peter talks about in his videos then you will already be way ahead of 90% pf the US population. Getting to a lean body mass and regularly working your VO2 max creates a foundation. All the rest of this stuff is icing on the cake.
Nice video. Would be good to have video explaining body position to be learnt ( the one in the first 6 months)
Horizontal is usually the best
It’s Christmas in February. This is exactly what I need today. Thanks guys!
for that 10 minute power training, what do you guys think about kettlebell swings? I ask because your feet is stationary during the movement.
Thanks, this a great topic. Please do more on guys that are very out of shape and starting from scratch. (Guys between ages 45 plus)
Set “SMART” goals and just start moving in ways you enjoy (like walking, hiking, or a sport) to just start being more active. Even starting at 5 minutes a day can help build habits. Get creative. Maybe set some small weights out and move them around a bit when you watch a show or listen to a podcast. Then maybe you’ll feel more ready to follow regular training recommendations. (Just ideas)
@@kahrawahler8229 thanks very much. Appreciate the response. I will try this, I fell off the boat during Covid and never recovered.
And women please! We care too about functionality and keeping our muscle. Thanks!
I'd be curious to know if there's something I could do at home without equipment. Also: in my case I'm starting out with significant peripheral neuropathy resulting from TB meds so anything like a box jump makes me nervous - it would be easy to injure my foot and or ankle since response time is slow.
Does loss of speed have to do with joint surfaces pitting of cartilage not being as smooth anymore resulting in a loss of efficiency?
Cyclocross is the perfect combination sport. Plus, playing in the mud for 45 minutes @ 60 y/o is a big smile.
People have kids, people sometimes get sick, suffer from health problems. it is a challenge but Peter Attia is a good coach. Listen
any time i've ever been sore due to exercising I just took it as a sign things were being accomplished. it was anything but discouraging. gotta bump it up when it gets comfy.
Hi guys! Really appreciate this. Quick body question. If my transverse abs on the right side are bigger and always have been, but my left leg is more stable and stronger with split squats, what should I do to correct this? I don’t know how to do end range stuff and I worry my feet have something to do with it. Thank you!!!
Good stuff! I am almost 60 and jumping 20-30 foot jumps on my mountain bike and have crashed numerous times with hard impacts. Are you saying my hip will break much easier if I simply trip vs falling off my bike that is equivalent to falling off the top rung of a ladder plus the speed of the bike?
For those with disc degenerative disease like me (herniated lumbar discs, still experiencing discogenic pain after L5S1 discectomy), our spine can't bear much weights. I am told not to run jump, even squat. In fact, I cannot even sit for long without pain.
How do I maintain muscle mass, sarcopenia and increase fast twitch muscles? I feel so hopeless. 😢
Mmm. Very interesting. Thanks bunches.
Just wanted to learn this stuff
17:50 foot speed, look up how to do the TUG or the timed get up and go. These tests will give you your foot speed.
Strength vs power, gotta dig deeper into these 2 definition
OMG, he just described my Calisthenics weekly program:
-rest day
-rest day
-Heavy training: 6/8 reps, buffer 2, 5/3 min recovery time.
-rest day
-Easy training: 12/15 reps, buffer 1, 2/1 min recovery time.
-rest day
-Isometrics: 30-60sec, buffer 0, 1 min recovery time.
I train full body the big 6.
What I need to implement is more variety and explosivity. I realised I am perfecting just those 6 movements pattern, and never at fast execution.
Which exercises?
@@lucagonnet4784
Rep Exercise
HEAVY DAY
8 25kg Archer Squats
8 Ring Pull Ups
8 Ring Pike Push Ups (Box)
8 40kg One Leg RDL
8 Tuck FL Rows
8 Ring Dips
EASY DAY
12 Archer Squats
12 Ring Box Pull Ups
12 Ring Pike Push Ups
12 40kg RDL
12 Ring Body Rows (Box)
12 Ring Push Ups
ISOMETRICS
PULL (Vertical) Hang L-sit
PULL (Horizontal) Ring Advanced Tuck Front Lever
PUSH (Vertical) Wall Handstand
PUSH (Horizontal) Ring Support L-sit
SQUAT Horse Stance/Wall Chair
HINGE One Leg Bridge
my fear as someone who fits this category is doing the wrong form or movement or too much weight and tearing a tendon etc. which can be a devastating injury. So extra caution needed, and taking it slow for proper form and protective exercises.
Would love more content about being "underweight"! This muscle gain stuff if super helpful, and always feels geared towards overweight. How can you ALSO put on a layer healthy fat on top of more muscle?
Dr. Attia is Right!
I’m 73 I’d be lucky to jump up 6” let alone 18”! Must start addressing this I do 4 to 5 days strengthen , cardio…
Jumps are fun - absolutely they are. Love all that kind of exercise. I am 70!
Could we get a sample workout?
I'm 71 and I definitely could not jump onto a box. But I don't fall either.
One thing I bring your attention to regards box jumping is those that are prone to plantar fasciitis are at once at risk .
i live in sacramento and truly need help to get to the next level. does it matter if you get coached from a personal trainer or is this some that could be done online? any recommendation? i run 30-40 miles per week 80/20 rule 52 years old diabetic and hypertension family history. any help would be welcomed i am working on eating plan as well
So what is the biggest thing one can do to build fast twitch muscles in terms of exercise ,diet etc
6 months of the Caroline Girvan Iron programme followed by the Epic programmes seems to fit the bill.
Great convo. Thanks! #inspo
What about incontinence for women over 55? How do you jump or get that movement.
Peter, i'd love to know what watch you're wearing!
I am a 76 year old female. I have been doing resistance training, balance exercises for the last year, core conditioning classes for the last year and have lost 25 lbs in the last year. I have tried skipping and box jumping in the last six months but Ihave a arthritic right knee and I am having a difficult time completing this exercises. I know this exercise is necessary for utter longevity. Can you recommend other exercises? I watched another video presented by an Australian professor recommended juggling or bouncing a ball against a wall with onehand and catching the ball with the other hand for 10to15 minutes. These seems so simple. Please respond . ❤❤
Is ur coocchie wet at 71,
plz tell me will 15 to 20 minutes of indoor cycling will be enough if its performed at 60 % to 70% that is my heart rate maximum being 183 and during exerse for 20 m if its around 140 to 150 plz reply dear
For women I strongly recommend the bar exercizes of ballet training...keep those up, though ALL AGES, every day. Biking 40 miles on saturday and sunday, or swimming a few miles.
Make sure you keep those muscles ready for downhill skying. Upper body for windsurfing or sailing.
I love these random average individual targeted recommendations. Peter knows exactly how to formulate the questions for us average Joes.
Also, I love the t-shirt. I have a similar one with Ayrton's signature, but with a picture of the Marlboro livery McLaren as well. ✌
This is all great. Hypertrophy, protein, etc. But it all makes me recall the immortal words of Dave Draper, "Just lift..."
In my 50's was physically active (running with weight vest and KB training) until an unknown cause of back pain. I have declined to being effectively bed bound and unable to walk. Doctors have only seen me twice in 4 months and only prescribe pain killers. I want to train but physically I can't, what can I do to save my rapidly atrophying body?
Where can we find Andy?😊
Nice shirt!
Can you design a ST program for someone (female) over 65 with bilateral TKR?
Thank you
Andy Galpin is dialed in
on one hand i dont want to give my parents hope that theyll pick up their grandkids in the next 20 years, on the other hand id really like for my parents to see this and act on it, and not have them in long term care after breaking their hips :(
Same
0:04 oh nice shirt!
What is kekectic (spelling?) at appx 10:26 min on? Thank you!
Cachectic. Emaciated.
As much as I want to live long and well I usually find Peter to be too deep a dive. But this focus on fast-twitch fibre I get.
When average untrained people say they are worried about getting too big,it's like saying I start work at McDonald's tomorrow but I'm worried I will get too rich.
Great video! Just what I was looking for a couple years ago. But not now - I need something very different.
Peter: what if you've suffered massive muscle loss, been enfeebled by horrific medical crisis (injury or disease)?
I've lost a horrifying amount of muscle mass - decades worth of aging - due to chemotherapy & debilitation in cancer treatment (hopefully successful). Building back is REALLY daunting. Trying to do so with gentle resistance band work, walking, etc. is causing muscle tears that require weeks for recovery.
I know: every case is different; see a physiotherapist... I get it. But there IS (I'm sure) generic info that can be helpful in this kind of case. Resistance bands over free weights; rowing, perhaps, over ellipticals: the latter requires pretty solid balance, so don't attempt until balance is rock-solid. Lots of this is common sense, perhaps we can guess this as patients. But not all, and remember common sense isn't very common. Or perhaps it's common sense to you but not to us.
For instance, realizing my legs & arms are fragile I've tried gentle exercise focused on limbs, and immediately tore muscles in my back 'cause my core is so weak. I forgot that everything is connected to everything else, and if core & back are too fragile trying to work on limbs is premature. That's not obvious, since during years of on-&-off exercise binges I've not had to think about this: nothing was terribly strong, but nothing was terribly weak either. Now my balance is iffy, I'm easily fatigued, everything is fragile & I'm living in fear of falling & breaking a hip. I was fine, 'though I should have been following your advice & worked hard on building muscle for the future, but 80 was a long way away. One year of cancer treatment & suddenly I'm '90'.
I'm convinced building back can happen, but damn it's hard. And I'm convinced I'm not doing it in an optimal fashion.
How about it? Could you please address this topic?
I wish I could meet with you as an individual. I've been lifting my entire adult life. After surviving cancer, I can't get the weight I lost back as muscle. I lift heavy using a YT guru. Problem is I'm 72, 124 lbs, 5'3". I still lift, do deep breathing, walk, stretch, hang (not for long). 3 to 4 times a week. Still I can't get that muscle definition. I refuse to give up. I look too skinny and I EAT.
Peter i love all the tributes to Senna. I'm a big race fan.
'The Barbell Prescription: Strength Training after for Life After 40' Fast twitch muscles - page 46. Target 4 reps
That hypothetical patient sounds oddly similar to Peter Attia 😂
It's not good to be jacked like renaissance brush. He's in the best condition for aging 😆
Except he is well trained
Are all those measures same for women?
Man as much as I appreciate his health information, I think his love of racing might be more important
unfortunately some women deal with chronic pain from fibro, autoimmune diseases, small fiber neuropathy. I would love to lift weights. All I can do is walk and I am lucky I can do that.
Are the case studies different for women? Is any of this studied in women too?
why worry about fast twitch fiber and instead use that time to enhance slow twitch fiber from a young age? would that be more useful for longevity? maybe I dont want to sprint, maybe I just want to be able to lift things from the ground, dance, and run and play basketball or soccer.
Huh?
What muscle fibres do you think you're using when you're playing soccer, or basketball, or doing any kind of activity that's above the lactate threshold?
Trust me, you want to enhance your fast twitch fibres
@@backfru I assume its a mixture, just like alot of things in life but what I am interested in is the fact that slow twitch muscles are made for endurance so wouldnt you want that for longevity?
23:32 Pickleball !!😁
What im missing was the exercises. Can anyone recommend?
Speed work - sprints, jumps etc
@@ceili Thanks!😊
Jump up 18inches?! Sir! I can barely do 4. 😂
I find these discussions intriguing but am I misunderstanding something here or are they saying 3hrs/week of Zone 2 then on top of that 3 more hours for the extra muscle/strength stuff for someone who doesn't want to be an athlete? That's 6hrs a week? Doesn't that seem ambitious for someone who works an office job? Maybe I mis-heard.
was difficult to understand the voice of the guest today. info super valuable but he needs to improve sound quality and maybe the rhythm of talking
How do you maintain speed as you get older?
Training
How smart are box jumps for the elderly? What is the risk of missing a jump? Why not floor jumps? A missed jump for an elderly person is much worse than for a young person. We're training someone to help prevent falls by putting them at a higher risk of a fall during training?
_Note regarding floor jumps:_ I see where it was said that there is a concern with the impact of eccentric deceleration, but how high can seniors jump from the floor? Most of the jump height in a box jump is by bending the knees, then landing on the box and finishing with a squat by standing up. Why not just substitute that with a fast-as-possible body squats? That can be combined with a floor jump where I doubt most seniors could get higher than 8 inches without bending their knees at the top of the jump. In other words, at the time their feet leave the ground, their legs are straight, not bent at the knees.
I’d never advise anyone, anyone to do a box jump at any age. No practical reason for anyone to do this. Former trainer, now 60. 15 levels of fusions in my back and 3 knee surgeries. Probably due to stupid stuff like box jumps! He’s clueless.
I’d never advise anyone, anyone to do a box jump at any age. No practical reason for anyone to do this. Former trainer, now 60. 15 levels of fusions in my back and 3 knee surgeries. Probably due to stupid stuff like box jumps! He’s clueless.
@@marieoliphant8305 I could see an elderly person become fatigued and miss their last rep. They could fall and break a hip or a wrist. Even the simplest injury of scraping a shin could be terrible. Older people typically don't have good circulation in the lower legs which results in wounds not healing fast. Try searching for _missed box jump._ You'll find stories of young people complaining about missed boxed squats, especially when using plywood boxes.
The stress on knees, even in young people adds up over time. Risk is way to high for most everyone. No practical purpose to do something risky when there are many other moves that are safer. Having been a trainer and married to a two time Olympian I see so many trainers asking clients to do exercises just for sake of doing something different. They are more concerned with their own image than their clients safety. this guy reminds me of that type.
12:50 1-3 sets of 4 exercises *a day* and 30 minutes on that...
But... the constraint was 3 days a week...
Interesting, makes me think I should incorporate some box jumping into my gym routine.
Nobody but some type of specific athlete needs to do box jumps. I’ve seen more than my share of people get injured. The stress on knee is ridiculous. Way to get injured.
Don't, there is most likely no need for you to do this. Get a personal trainer who can look at you and talk to you.
Unfortunately in your target audience for this conversation lol.. Just went out and over did it on the road bike lol. This is kind of terrifying actually. We are just early 60 and my wife has fallen twice in the last few months and didn't catch her fall AT ALL. I couldn't believe it, but I see she lost enough speed and strength for even this most basic thing. Both of our balance is eroding too. Aging sucks!
Im so out of shape, I tried to do 10 burpees and by the time I finished 5 reps I was gassed..