The Best Exercises for Muscle Growth, Health & Longevity | Dr Peter Attia
HTML-код
- Опубликовано: 19 июн 2024
- Watch the full-length episode with Dr Peter Attia here - • The Metrics That Matte...
Peter Attia and Chris discuss the best exercises to improve health and longevity. What is the optimal rep range for building muscle according to Peter Attia? What type of movements does Peter Atiia recommend for strength and stability? How does Peter Attia get the maximum amount of energy from his workouts?
#longevity #buildmuscle #peterattia
-
Get access to every episode 10 hours before RUclips by subscribing for free on Spotify - spoti.fi/2LSimPn or Apple Podcasts - apple.co/2MNqIgw
Get my free Reading List of 100 life-changing books here - chriswillx.com/books/
-
Get in touch in the comments below or head to...
Instagram: / chriswillx
Twitter: / chriswillx
Email: chriswillx.com/contact/
Watch the full episode here with Peter - ruclips.net/video/yRJ07Hy_KzE/видео.html
70, been in good shape all my life. Keys are consistancy and intensity with concentration on what your doing. Also knowing your body and how it responds is important as people are different. Nutrition and recovery also very important!
Very sage advice
I could listen to Peter Attia all day
4 Pilliars:
1. Strength
2. Stability
3. Zone 2
4. VO2Max
I wonder what day of the week Attia is doing the VO2Max training and zone 2 training…
yep its in the first 5 secs of the video.
misses mobility
My 4 pillars:
1. Strength
2. Stability (aka Core)
3. Flexibility (aka Mobility)
4. Endurance (aka Cardio aka Zone 2/VO2 Max)
Thanks man - no way i wanted to listen to 17 minutes of this full time body improvement couldn't make it as a real doctor make simple shit more complicated than it needs to be
As physiotherapists, we often describe stability as the brakes on your car. Stability helps you slow down and control the movement. Stability with mobility through a full range of motion is ideal. That's how a ballerina hits perfect mid-air poses from jumps. She has the power, stability, and mobility to achieve the movement.
Thanks
So when he mentions having pains in joints and stuff is that the same as my right elbow always popping when I lift something and try to extend my arm? Even if it’s not heavy like a jug a milk will make it pop and it hurts!
I would stop lifting milk all together lol jk
I've watched a thousand videos on exercise and physical health. Many by Chris and Peter (separately). This is undoubtedly one of the best. Very helpful.
I am 61and been exercising since l was at school, my body looks good l feel strong, l have always did last set of each exercise to failure no joke.
Until l drop as in push ups or drop the weight or am shaking and compromising my form.
Building muscles is not meant to be like a walk in the park,its an aggressive endeavour.
It is very challenging too....
Well is your aim to build strength or maintain decent strength?
Turkish-Get-Ups with a kettlebell is a great form of stability work and strength.
If there was only one exercise I could do for the rest of my life it would be this
Boring and kind of annoying to do, though.
@@pm7585Farmers walk would be mine.
Na it is nonsense. You train to be able to get up with weight in a position you are very rarely in. Thats it
Attia is the GOAT of communicating health science information!
I could listen to him all day
No, he isn’t!
Been spouting bs about a car in relation to a workout. Stop!
And 18 sets??? Overtraining, period!
There is very little discussion on these longevity channels of the importance of social connections. Here's the situation, If you live long enough you will be activating your grief process over and over again with the loss of your peers . I think it will take a strong mental attitude to live a long life and continually navigate the loneliness that older people will encounter on a daily basis. My grandmother lived to 102 and this was her biggest complaint, all of her friends were gone.
Easy answer is make younger friends.
Chapter 17 in Peter’s book is actually about emotional health
Super underrated comment here
People need to realized he is giving us his dedicated routine. You can take what you can away from this and do what you can at your level. Why would anyone take what he does as the gospel of what will work for them
Yeah what the hell guys!!?!
I don’t take any of what he says as gospel. A lot of the advice is definitely good, but you can also quickly become OCD with body hacking.
So true
Dr Attila makes everything sound so very interesting.
An experienced yoga teacher will also address these stability issues. Mobility must go hand in hand with stability, or eventually there will be pain.
So long as you get a good one!
@@billking8843 indeed
Yoga is so underrated. 😊 it is said, a good yoga teacher has silver in their hair. Not an older person new to yoga, but someone who has been practicing/teaching long enough to be silver.
Peter talks about not going maximal anymore, but is still training in RPE 7-8.5 range, which is really all you need for a robust strength training program. There is very little benefit going harder than that for most people not working toward specific goals or doing i.e. heavy singles for powerlifting meets. The cost/benefit curve drops out substantially with RPE 9-10 for compound lifts. Going to failure with accessory groups in higher rep ranges is another story.
Both these guys are very smart, and at the same time being physically healthy isn't this complex, everything Peter says is correct but if it's that complicated you're spending too much energy thinking vs doing and being consistent. You can't think your way into being physically healthy but you can certainly consistently act upon it over time.
I wonder how much yoga improves the stability stuff he was talking about. I’ve always leaned on yoga to be my ‘bases covered’ exercise, and as long as I can keep a consistent routine, I tend to avoid injury and pain in my other areas of fitness like strength and running.
I have the exact same thought process as you when it comes to yoga. For me it does cover all the bases, my main hobbies are mtn biking & road cycling & 3 days per wk of weight training. I do at least 2 yoga sessions per wk & for me at 60 this works & I feel like I’m doing what Peter is describing here, I truly believe it’s the secret to longevity
Yoga is very underrated and can cover all pillars. As Peter says, you can never exercise too much so adding to it can only be helpful 😊
IMHO, it also matters what style of yoga someone practices, and how often.
I have really been getting into his stuff, and just bought the book. I thought that about yoga as well, but none of his interviews or podcasts mention yoga at all, even though it sounds exactly what he is talking about.
Having played sports including boxing in my younger days I have different joint pain especially in hips and shoulders. I was introduced to yoga by my wife. Yoga is very helpful on balance, flexibility, and mobility and reduced my joint pain and allows me to continue weight training.
Looks like they're having a light sabre battle.
That car analogy was really good. Could totally understand what he was saying with that.
His book, Outlive, is brilliant. Everyone should read it.
Q: What are the best exercises for muscle growth and longevity?
A: Cars.
Thank you
This is amazing information.
Thanks!
Recap,strength,stability,Vo2 max,co2.Hard to go to failure.
24 sets is a huge workout from my perspective……..at 67 that’s way too much and I’ve worked out the last 45 yrs and 10-12 sets (12 reps) is just fine for me. Going to exhaustion always gives me injury-pain the next day. I don’t understand why the doctor does not have that massive bulky gym junkie look lol…..but I love his others health videos…..I’ve learned a lot from him……
You are spot on. 24 sets 4 days a week is a lot of volume when you are over 40. It’s also just a super sub-optimal program. Too many isolation exercises. If he has elbow pain from doing pull ups, he needs to fix his form or address an injury. If he lowered the sets and just did squat, deadlift, overhead press and deadlift and progressively overload he would be way better off. Add some pull ups, push ups, rows maybe some lunges for extra volume on days you have more in the tank. Peter is overthinking this, he’s not particularly lean or muscular although he doesn’t look bad. Compound movements for the win!
@@UNDERDOGMMAI agree!
@UNDERDOGMMA , I'm 50 years-old & look more muscular than Peter, but do way less volume. I strickly do low-volume weighted calisthenics.
He also eats only 1 meal a day according to him. So that may account for the lack of bulk.
I enjoy this series of fitness videos. I am an MD who wrote a mitochondrial based health and fitness book "The Science of Fitness" with Greg LeMond, the champion cyclist later diagnosed with a mitochondrial myopathy. For longevity, I recommend doing everything you can to support healthy mitochondria. I am age 60. I alternate days with intense out-of-the-saddle hill repeat bicycling and intense calisthenics. My pull up routine is 50 pull ups in a row, 1 min rest, 30 pull ups, 1 min rest, 20 pull ups = 100 pull ups in 3 sets. Then feet-on-bench push ups and plank ring rows. This gives me great functional strength and fatigue resistance with low risk of heavy weight lifting injury. My goal is greater mitochondrial power, not merely a vain goal of muscle hypertrophy. On a hill climb a few years ago, I dropped and entire university men's cycling team. I agree that mitochondrial biogenesis is triggered with intensity, but I question if people are really training intensely enough.
50 pull ups in a row? Is that some kind of world record? Then 30 more after a minute? You must be talking assisted pull-ups or something?
@@dewjustin 50 continuous pull ups, 50+30+20=100 pull up workout, 53 continuous pull ups personal best, 51+35+30=116 personal best total. No assistance or elastic bands (although those can help those to progress in pull ups). I use the stock padded perpendicular neutral grips on my $30 doorway pull ups bar because it distributes the pull between lats, biceps, and pecs and doesn't tear up the palm skin as on unprepared pull up competitors. I deep breathe/hyperventilate to extend the aerobic zone as long as possible and go anaerobic on the last 10 reps of each set. It is amazing how pull up RUclipsrs are either holding their breath or talking while doing pull ups. That is so wrong! Another key is ideal body type. I don't do squats or deadlifts due to a tricky lumbar spine so I don't have over development of lower body muscles that don't contribute to pull ups and would just add pulling weight. My quads and calves are very well-defined from decades of cycling but are not weightlifter huge. My BMI is 22.8. Some very lean bodybuilders have a BMI of 30 (obese) and are NOT the ideal body type for pull ups, despite looking super strong. They also have fast twitch muscle fibers that fatigue quickly. I train for type 2a fatigue resistance as well as intense cardio for a high cardiac output. The world record is 651 continuous pull ups, so my 53 personal best is merely that dude's easy warm up.
I would have to see actual proof of this to believe it. I can believe he maybe did 651 pull-ups over a period of time, but without letting go of the bar?? No way.
@@adadubuisson8581 yeah this guy is a legend apparently.
@@adadubuisson8581 "The Guinness World Record for the most consecutive pull-ups was set by Japan Coast Guard diver Kenta Adachi in 2022 with 651 pull-ups, taking 87 minutes."
When you train to failure IE Heavy Duty you don't train every day, that is the key. I have been doing it for awhile and take 72 hours off and I can tell you at 57 it works for me. Mentzer was right
Mentzer for the win!
I want to see a video where Peter takes us through his watch collection. I have seen a number of interviews like this and in each one he is wearing a different watch and they all look sweet.
I go to a yoga class most mornings and either swim or walk in the afternoons
Also housework and gardening
Cool story.
In my personal opinion Dr Peter Attia is bloody gorgeous
Please, more like this for those of us who suffer from "bad form." I never grew out of the gangling/gawky phase. 8(
There’s actually a section in the Stability chapter of Peter‘s book on page 274 that covers this exact phenotype, which he calls the Yogini
@@footleg3310 Excellent, which book?
@@alreadythunkit The one he is out promoting with these interviews: Outlive: The Science and Art of Longevity
"no one's ever thought about stability training before" what the fuck lmao
Kneesovertoes guy program. Easy to follow and I feel amazing.
Agree.
I always used to go to failure after my warmup sets in each exercise. Not just failure, but beyond failure with 1 to 4 forced reps per set until my muscles were screaming. You can still have perfect form when going beyond failure. You just have to concentrate deeply. If you are in top physical shape you will not get injured.
“Nobody has ever thought about stability training before” 😂😂 I had a PT 15 years ago that build specific stability and core into sessions every week. As a cyclist, if your serious about getting your training right, you’re going to have this in your off bike training
I just exercise because it feels good.
Wish I could follow this but it's way too complex. I like Peter Attia but I feel like he's regularly communicating predominantly to people with a lot of time and financial means.
At least it’s not Bryan Johnson
I would feel inclined to agree with you. The guy is extremely intelligent about health, but, nobody needs to overthink this. Just go to the gym, exercise and lift to the best of your OWN ability, and leave. That's it. If it is too complex people will get caught up in the complexity of it and try TOO hard and get confused focusing on shit that don't matter.
@@NicksHEAT1995 Agreed! To me it's a personal thing, yes you can pick up tips and ideas here and there, but doing something is better than doing nothing. I'm in my early 60's and my job is very physical ( which I like ) so I have to figure that into my workouts too.
nah hes just taking simple concepts that are centuries old and saying look now we have cute studies to prove what real cutting edge people have been doing for decades... but hey.. whatever it takes for people to get the message.. strength + flexibility = power . in all areas of life.
Absolutely spot on.
Oh boy as a beginner I should not have clicked on this. 😅
Why does the SI joint hurt after deadlifting? DNS movements
I think I had a similar issue with my ankle. I broke my left one badly and all of the PT after made it very strong. Since then, I can't stop getting shin splints in my right leg. I think my right ankle isn't as strong now
Something the science guys always forget is the importance of doing exercise you ENJOY. Rather than just being a pubmed robot. We are passionate creatures and passion always trumps reason.
What a very "reasonable" concern. 😂
I also live in Austin TX, where can I find Peter Attia as a trainer or advisor?
And I LIKE training!
Listening to the pure self-sbsorbtion of these two - is enough to turn anyone off training.
DNS Dynamic musculoskeletal stabilization is all well and good if you have have access to the expertise and and the finances to be able to do all of it.
I looked up and can find nothing locally to do this.
Ok, now that Dr Attia is talking about BMW track cars, I like him even more!
He named his kid Ayrton
I heard of treating your body like a temple but this is beyond that.
What if you are not in USA? How can you practice DNS then?
In my opinion, most people will get more out of kinstretch than DNS for stability. I see DNS as an extension of PT, whereas kinstretch a more training-like modality that increases joint fluidity and stability for all types of movement.
I need a good routine. I workout with dumbbells and only have about 9 excersizes that I can really enjoy. What are some good smaller machines?
Barbells.
Love the e92. BMW made a beautiful v8.
CHEK practitioner have been using stability in there training for over 20 years.
Great content !!! Very engaging right from the beginning These are tough times and frankly I appreciate how you discuss global finances in such a delicate way.
Business and investment are the best way to make money even under the nose off
Dang that Tudor Black bay on a leather strap is soo classy!
Classy real deal guy not going Rolex, thanks.
You can’t afford a Rolex. Thats why you say this.
@@Glazenbol-uo2ni
No I can't, but it has become such bad teste soo a Tudor on a guy that can afford a Rolex, makes him moore elevated!
I invite the Dr. to my gym in Africa.
We need the DNS coaching
👏🏾👏🏾👏🏾congratulations Peter, I’ve never been so bored about fitness
You haven’t listened to huberman huh? 😂
Well I definitely don't view Peter Atilla as an expert in human movement/exercise science, but I suppose interesting to hear what a mildly fit human does for their exercise. That man spends a lot of time doing "stability work." I have to assume he is quite a stable beast.
My problem is knowing the exact exercises I need to do. I stress myself out too much about being perfect. I just need to get the exercises down and do them.
I had similar issues, especially with the amount of online fitness content available. What helped me is to get a personal trainer, who will help you with a solid routine and just stick to it.
Don't let perfect get in the way of good.
Bench, Squat and Row.... done
A stock inline 6 only makes 160bhp?
Neural calisthenics, 3 modalities make you move better. 1 vision- 45% of all the information received by the brain, 2 vestibular- 35%, 3 proprioceptive 20%.
This has to do with survival and the ability of the brain to predict future scenarios. So training these modalities in a plethora of variations is crucial. For example, try standing on one leg and blink for 10 seconds and see what happens, the strobe like effects challenges VOR( vestibular ocular reflex) balance and as you return to normal vision your body’s ability to discern where it is in space is temporarily enhanced. See Z health.
Another bro podcast!? How many of these there are now?
Bret Contreras has great glute content as well
What is DNS?
Really great Chris.. please don't slip into teenage expressions.. try "baloney" and "stinking" for expletives.
Can you believe the interviewer asked him if the focus on lifting to failure had him tearing his hair out. 😂
Did he?
Is this video sped up?
Its over my head
I wonder how functional my routine is, I can do 23 full pullups without stopping.
That's basically back cardio
"The gym bros will still understand what cardio is.
The cardio bros will still understand what lifting is.
No one understands what balance training is."
😆 Hit home lmao
God.,,, I didnt realize I needed a PhD to exercise
You don't. Their job is the make it sound like you do so they can sell content and books. And let's not even go into the fact that half of their advice will be wrong. Their own broken bodies with 100 injuries are a testimony to that.
wow i wish i could recover from so much training
Ok, I’ll get nasty comments for saying this but Dr Attia does not look like he lifts weights at all.
At 61, I started lifting again about a year ago when I retired and moved abroad. I was jacked in my younger days but work, family, dogs, grandkids…was out of the gym for many years. Upon returning with determination to get back into shape I started doing volume again. Then stumbled upon videos by Arthur Jones, Mike Mentzer, Dorian Yates, and many others explaining HIT. After a couple months of volume I was seeing gains but when I switched to HIT, my gains went through the roof !…like magic. It also helps me avoid injuries. Now, I still need a year or two to be the jacked grandpa I want to be, but when you look at me it is obvious I lift weights, and I look strong. If your goal is to gain strength and put on some muscle, watch some Mentzer/Yates videos….get advice on building strength and muscle, from strong guys with muscle.
GAH! Howd he fix his scapula mobility?! I have the same problems Peter... Really want to focus more on alignment
Edit: Nevermind. DNS exercises. Going to get started on this right away.
I need this too
Uh..........got any exercises for hair growth, hair health &........hair longevity? Thanks a lot.
This was the first time that the title did not deliver anything of use!
For the layman, pickup a book from Eric Cressey or Chad Waterbury and just get started. 90% of these principles will be addressed in a form that is easy to understand.
I’m 63. Been working out for just a couple years. Skinny guy trying to muscle up My personal trainer had built me up to crossbody side-step-ups on a 22” box. Then when he asked me to start doing front step ups (at the same height right away 🤷🏻♂️) I hurt my knee. It’s been 8 weeks, and the physio exercises aren’t making it better. It’s not terrible, but there’s still a low level twinge when walking fast, and running isn’t totally comfortable either. It’s right under the knee cap. Will it ever go away?
do an MRI scan and consult with a couple knee doctors if possible
I can help you, message me. I am a Strength Coach, a lot of knee pain is fixable without going under the knife
Try foam rolling the quad and lacrosse ball right above the knee
I’ll say just listen to “knees over toes” he must be the best expert on the internet for knee exercises (and of course check the knee with a doctor)
No, probably not. She's a gonner
Might aswell saw the leg off now
I thought we were talking about exercises 🚗😆
He answered the question. If you wanted the working man answer if would be part of the question
How the hell do i know if i have 2 reps in reserve. Seems like an easy way to back off early. Rather just go to failure with good form.
I kept doing all sets to failure but I started losing muscles and lifting less and less, basically i fucking lost like 7% of my progress.. Its not much but im stil like, whats the point when i literally cant gain any more muscle.
Dr wears a Tudor?
Bro ur gonna be next joe rogan srsly ur stuff 🔥🔥
Especially since Joe’s podcasts have become so monothematic and cercle-jerky
Real, Chris is incredibly humble.
@@Syncopia Chris is better than Dave Rubin.
@@plokijuh5830 who ever is an avid JRE fanboy these days is seriously redacted.
This is why Leon Edwards has the most aesthetic physique
Are you not working stability while lifting just regularly..
what's the point of all those sets of isolated bi's & tri's when he's doing plenty of pushes & pulls?
Can't sound smart if you're just doing simple exercises that work
Impressive, but way too complicated for a common guy like me.
And too expensive!
He comes alive even more when he talks about his cars. I got an older G. Wagon for you. Lol.
Adding daily prayer and faith in Someone other than yourself is also a key. Its easy to over think this stuff. Eat clean, be physical, get sleep, and serve God with your life.
Hahahahahaha give over
Which god?
@@Bb5y all of them
@@Bb5ysatan
Dude sounds just like Ewan McGregor ⚔
Like to see him do 15 pull ups! Guy looks like avg build, at best. Guess he is deceivingly strong.
Mike Mentzer has left the chat.
Peter works out like a pro. beyond anything I would do, but to be brutally honest. I'm not seeing a gym physic.....
There is SO much variation in weight training - bodybuilders versus power lifters versus anything in between. There is an entire science behind lifting, and I don't doubt Dr. Attia is very smart and knowledgeable. But does ANYONE seriously repeatedly go to failure? Even NFL players and world class Powerlifters or Olympic Weight Lifters (unless they are doing a one rep "max" workout or "peaking" for a show). Bottom line; Do compound lifts and as Fred Hatfield (aka "Dr. Squat") said: "Lift the damn weight through the full range of motion." And be sensible. LISTEN to your body. Often less is more. You need to preserve your joints as well as your muscle. Make adjustments. e.g., Unless you are a powerlifter, you don't have to perform a dead-lift with the weight on the ground; elevate it a few inches off the ground to reduce strain on your lower spine.
is that a Tudor Black Bay?
Looks like it! Good eye.
Didn`t know trackcar`s had less hp.
Be honest and let’s call this chat biohacking porn. Useless IRL. Highly impractical. Profitable only for the company sells its related products.
if only I was super human too.
Sounds like Feldenkrais which has been around for 40 years …
Yoga is so underrated. A proper practice, not some flow/sweat studio. 😊
Agreed. I'm surprised a man his age has no focus on flexibility. Bikram is a con.
What type of yoga would you recommend?
DNS: Humans move perfectly until they’re 2
My 2 month old: I’m going to repeated grab my hair and cry because I forgot how to loosen my grip.