I am 60 and I know lift 3x a week. My friends my age who don’t are in bad shape mobility wise. That’s why more of my new friends are in their 30s. As we loss muscle as we age I found that by lifting on and off since my teens is beneficial to ALL. I try to do most of my lifting in machines and still utilize DBs. I walk about 10 miles a week even in the cold months. The nation does not do a good job to get people to move..... those who do should get an extra benefit to lower medical costs nationwide.
100% I am 59 work out 6 days q week with free rates nd also walk 10 plus miles a week with my wife and I am in as good of shape as I was in my 20’s bravo buddy
Your story sounds like mine. 🙂 P.S. No coincidence that many of my friends who have housekeepers/gardeners are less healthy than the ones who don't. America needs to move!
@@gregcastagneri25 well, yes... sounds good. But ironically, we are the ones who need that discount less. It's a great idea, though, as an incentive for those who need an attractive & money-saving target like this, to get active and stay that way, over time.
I’m 64 and have been doing dead hangs at first my hand just slipped of the bar. After five months I managed to hang for a minute. I feel so much stronger every day.
Wow, Peter! 🙌 Your journey with dead hangs is so inspiring-what a testament to consistency and patience! 💪 The progress from slipping off the bar to holding on for a full minute is amazing. Keep feeling stronger every day-you’re proof that it’s never too late to build strength! 🔥👏
Fantastic insights into optimizing muscle growth! 💪 Dr. Buckner’s focus on skeletal muscle adaptations through resistance training is truly groundbreaking. The takeaway that training smarter-not harder-can yield better results is a game-changer! 🔥 Thanks, Dr. Lyon, for such an informative episode! 🙌
Good interview. I’m a healthy 74 year old 5’11” 185 lbs male. The bottom line is I believe that because of exercising, working out at the gym lifting weights, even if it was off and on throughout all the years is the reason that I am able to be healthy, mobile, have good bloodwork results, still working, with firm muscles today. Granted there were times in my life that I stopped working out, ate the processed fast foods diet and became overweight and unhealthy, but I always went back to exercising and eating better, and always ended up feeling better. About 15 years ago after a divorce, was the last time I stopped all my healthy habits. I developed type 2 diabetes and put on a butt load of weight, weighted 295 lbs for a good 5-8 years, due that life change 🙄 But after getting back in the gym 8 years ago, exercising, walking, and eating a healthy diet, I dropped over a 100 lbs and have kept it off by continuing to exercise and eat healthy, even if exercising was weeks on and weeks off, eating a healthy diet, low carbs and higher protein, no processed fast junk foods. I do agree that my muscles only really reached a certain size and strength in my life, but I was always fit and firm but never huge. (Jacked as you said). I really enjoy your interviews and am always learning from them. Thank you!
Periodization is a great way to continue to improve. I’m 79 years old and am still growing. I’m an above the knee amputee and am continuing to grow in both strength and size. I do usually about six to eight weeks of hypertrophy training, then two to three weeks of strength training. I have a small frame and I have observed that frame size has a great impact on how much muscle can be developed. Just keep lifting as long as you can and let your body do what it does.
you know what that is soo true ive come to learn your body grows and does all the changes in reality i just train well and let the results come when they do
As a 50-year-old man who has trained off and on throughout my life I have found training hard one day a week and allowing all my sore muscles to heal for 3 or 4 days has really made a huge difference in my fitness
I started going to my local gym at 62 and I am now 69. I decided to have a personal trainer as I wasn't sure where or how to start. I'd done a lot of sports at school including swimming and dancing in my 40s. My trainer turned out to be great and helped me turn my health around as tailored my training exactly for my age and ability. Im retired now and he still keeps a check on me. I have to say that it helped me cope with the death of my mum and work related stress. This podcast was so good and gave me new insight.
So many great questions and further research that is invited . At 64, I have resistance trained since my teens and firmly believe muscle is currency in our later years . What a great podcast. Did not want it to end .
Good call. It is certainly 'currency in our later years'. I'm nudging 75, and have recently restarted weight training. Have put on just on 2 kilos of muscle in three months. Each week I can do an extra dip. I'm up to three chins. Pushups for ten. All you oldies, get off your sorry arses and workout. Less muscle invites ingnominous disease, and mistreatment at the hands of the medical industry.
I work out 5 to 6 times a week since I was 16 years old. I'm now 40 years old and I train about the same with a rest day in between depending how my body feels. Once you get into the habit of working out at 4 or 5 am on an empty stomach then you don't miss a workout because you're tired after work.
I’m 75. I can assure you that you will not be able to maintain the muscle mass at 75 that you had at 22. I have been training with weights since I was about 13. From 13 to 45, I used weight training to enhance my competitive athletic skills (varsity lacrosse in high school and college). After that, competing in tennis and racquetball tournaments until 45. Since then I’ve trained exclusively with weights always seeking slight progressive overload. Despite my best efforts (including a near optimal diet), I have steadily lost muscle mass and strength. Although I’m not an embarrassment at the gym, I don’t have the same muscle mass and strength. At 22, my senior year in college while on a Division I, nationally ranked lacrosse team, at 6 ft. tall, I weighed 185 lbs - no fat. Now, at 75, still about 6 ft. tall, I weigh 160 lbs - no fat. I can only bench press about 60% of what I could do at 22. Bottom line - mortality sucks!
I feel u no matter what type of magic pill or training u do wee R going perish that's life but at least u have managed 2stay active n that's a triumph itself majority of man n woman give up after 50 n 60 yrs old n think that getting sick n having joint pain is part of getting old n that's true to a certain point because if u putting the sacrifice n discipline in ur 30's n 40's when u reach ur 60's n 70's it will b much easier to recuperate from injuries or flu n u will have more muscle tissue than the average person that didn't put in the work in their 30's n 40's n having muscle tissue I think could help u from falls as u get older cause is like having a cushion to protect u....
@@MR-rd7el Fortunately, I have never considered weight training to involve sacrifice or discipline. I have always enjoyed my workouts. Aside from the health benefits, I have met several nice people who are now friends and, while recuperating between sets, I very often meditate during that 2 or 3 minute period. My only regret is that during my 20s and 30s, there were no women in the gym.
At 63, my snatch or clean & jerk aren't what they were in my 20s. My 200m sprints aren't my 220yd dashes in college. But they still feel good, and I'll do them until they tag my big toe.
@@hektor6766 My experience was that if you train regularly, you don’t really begin to age until you turn 65. The aging is slow but it is noticeable. At 70, your age begins to show. From that point forward, just about every male under 30 begins to call you, “Sir”. I suppose when (if) I turn 80, the young guys will ask me if I need help lifting the weight!
Arthur Jones knew much of this 50+ years ago. I was fortunate enough to learn his methodologies. At various times in my own life I've used them by doing full body 2-3 times per week, 1 set per exercise of 12 reps or 8 reps to failure, 4 second negative, 2 second positive, zero pause between reps, zero rest between sets. The strength gains I realized were, at the least, astounding! I also gained some size too. Additionally, cardio-respiratory capacity significantly improved. These workouts, if done as prescribed, were very brief which is yet another great benefit. Most people either can't or won't train this hard even if it is brief. If you are willing to implement this protocol you will be amazed!
@@MikeLudwick13 Taking each set of each exercise to the point of muscle "failure" (cannot do another rep in good form) using a weight load that is 70-80% of your 1RM and using a very slow repetition tempo - minimum 5 seconds for the lift and slower to lower. Failure should be reached in 50-80 seconds. 8-10 exercises per session, 2 sessions a week.
Easy like this: Workout #1Monday: Pullover, pulldown, chest fly, chest press, shoulder raise, gripping, Leg curl, hip extension, leg press, abdominal crunches. Workout #2 Thursday: Front pulls, dips, shoulder press, shrugs, cervical extension/flexion, leg extension, leg curl, hip ab/adduction, lower back - single sets od each to complete muscle fatigue. @@JaysonT1
Another great video Dr Gabrielle 👏🏼 I love your ideas about the muscles being an organ, and how we ALL need more quality protein in our diets. I Preach this to my patients in my weight loss clinic here in the UK for the NHS.
Resistance training with creatine supplementation has given me the body of a younger person at the age of 60. I hit the gym with excited anticipation to work on my abilities
Really enjoyed this episode.. I am 60 and have lifted weights for the last 14 years with the last 4 years power lifting. I think lifting is one thing a person can do throughout their life to stay young, strong, and mobile. Its a shame that I don't see many people older than 40 in the gym let alone someone my age. Love your content Doc!
Thank you Dr. Lyon for bringing on Dr. Samuel Buckner to your podcast. Its always nice to have someone who is steeped in the actual science of strength and hypertrophy debunk much of the grandiose claims put forth in popular fitness magazines and online forums - claims that are often driven by a need to peddle products and training programs for huge profits. While what he is saying does dash a lot of hopes - underscoring how constrained we are by our inheritance and early childhood - it is better to embrace reality than cling to comforting falsehoods.
Really? I thought this guy was kind of a hack. He didn’t really say anything. He never mentioned thst 40% of your chest and legs are fast twitch muscle and if you are try to get past strength AND hypertrophic plateaus you’ll need to train for explosiveness and strength AT LEAST once or twice a week then progressively overloading heavy the rest of the time .
Notice most studies on working out are metastudies of other studies? Very little real work done and the timeframes of study are very short, usually 3 months. The term "hypertrophy" is just another way of saying "magic" as no one understands specific muscle responses to specific stimuli, and most studies if not all are for 20 year olds.
Great Interview and very informative. Loved it. I am 62 years young, former competitive athlete. 6' , 230lbs, Started weight training at 19. Bodybuilding continues to be a way of life for me. The benefits of training are wonderful. I am often mistaken for my age out in public. I found out that training 4 times a week, moderate to moderate heavy weights, healthy diet still keeps me feeling great with a strong core.
Thanks, once again, Dr. Lyon, for another outstanding lesson. Few of us can be your patient. But we all get the benefit of your life works that we would not get from our GPs.
Dr Lyon, thank you so much for having Dr Buckner on. This is an awesome video and I sense that in spite of his humility, Dr Buckner is a wealth of knowledge and wisdom. I'm somewhat new to weight training and nutrition even though I'm in my early 50s. I like your concept of us not having as much of an obesity problem as much as a lack of muscle. I've become greatly aware of the lack of nutrition in most Americans diets after loosing my wife a year and a half ago. She struggled greatly with going from different fad diets and was very medicated by Drs. She was always focused on the fat but couldn't get lasting results.
Nothing works like brisk walking in nature! It is the only activity (brisk walking on the treadmill, stair climbing & yoga did NOTHING) that has helped me get rid of a bloated stomach within two short weeks!!!!
I really appreciate this kind of video that presents what the science actually supports as opposed to all of these fake natural influencers pushing out garbage content in order to get likes and subscribes.
I lift heavy weights to engage the longterm fat burning, then I switch to lightweight and go to burnout. For the heavy weights I go slow down, then explode through the rep. For the light weight I do very slow and focus on engaging the entire isolated muscle and achieving the greatest pump. By lifting like this and doing cardiio with periodical intervals od high speed exertion, this, like heavy weights, entices the body to produce free testosterone, build stronger bones capable of handling heavier weights, so I get stronger, and it burns fat for hours after the workout and this is what makes it perfect for shedding excess body fat. Especially in the core and internal organs. The light weights after lifting heavy allows me to work the entire muscle to extreme fatigue which promotes maximum muscle growth, especially with the extra free testosterone flowing through my body!!! I am 48, I used to be a stellar athlete, I was voted best body in high school. I am in nowhere near as good of shape that I was when I was younger, but being bedridden for years with a back and neck injury and an illness that almost killed me made my life a living hell of excruciating pain and suffering, and I am just now getting back into working out and exercising. I have lost about 80 lbs of fat and gained about 20 lbs of muscle over the last year and that's while not being able to workout consistently because of back pain. Cut the sugar, flour, processed foods, anything in a box or packaging, and soda pop, or sugary drinks. Water, protein smoothies, fruits, seasonal vegetables, plain yogurt, and plain oatmeal. Give your taste buds a period of time to adjust by telling yourself that you eat for sustenance, not pleasure. Because believe me, with all the free testosterone, you'll be rock hard and horny all of the time!!! HAHAHA no joke. I even think about my girlfriend and how much we love each other and how beautiful she is, and I get a throbbing erection that can cut diamonds and it lasts for hours, and the more belly fat you lose combined with intense the blood flow on a regular basis, it'll grow an inch or more in length and a couple of inches in circumference. Man up!!! Or actually the symbol should be .|. Seriously. Take back your manhood. Start slow, light weight, cardio, and a lot of stretching which is the key!!! But most importantly heal your body's ailments!!! Do Qigong every single day, even if you don't workout or don't feel like doing anything!!! It gets the body to function properly and it will heal your body quickly!!! No joke!!! If I told you all of the physical injuries and ailments I had, you wouldn't believe that I am able to live like I do!!! Yeah, No Joke!!! Do it!!! You'll be glad you did or regret not doing it!!! It's up to you... Best Wishes
12:00 In practise not theory, intensity seems to be the difference in the ability to gain muscle mass or strength. Whether that rep range is 3 reps, 6 reps, 10 or 20 reps. It is the intensity in which you complete those reps ie: mind to muscle connection, attention to proper form, breathing, working to pretty much failure, and focusing intensely on the specific muscle being worked.
i am a little late to this video, non the less i wanted to thank you! I think you are such a good interviewer, it really showed in the last question! Your willingness to invite someone to share their point of view makes you awesome and i believe a great learner!
I am a 53 year old female and have always had more natural strength than most of my peers ( including males until about High School age.) I think part of it was genetics, and partly due to diet and activity during my younger years. I grew up on a farm, we ate meat most every meal. I remember craving meat and would grab handfuls of raw hamburger and eat it as a child before my mom would cook it. I was also excesively active as a child. I would play outside most all of the time year around . My activities were climbing trees, jumping our creek ( I would challenge myself to get a run and then try and clear it) I would just sprint for the fun of it ( usually barefoot) I would challenge any kid I was around for a race. We had cattle , so we also had electric fences. I decided to see if I could hurdle the electric fence for sport. ( while it was on, ha.) These were activities that I just chose to do, so it came easy. My mom did not have to make me go outside and play. I played local summer softball in grades school. We did not have traveling teams, so it was fairly low key at local towns. I walked a lot . I would walk barefoot to go fishing and it was a fair distance away from the house. My two best friends lived 1-2 miles from me and we walked to meet each other frequently, sometimes rode our bikes. I owned a horse, so went horse back riding a lot, rode my 3 wheeler, looking back, I cant believe how active i was. But it was just normal to me. I think it all added up to a greater natural strength perhaps. It was very common for the boys to challenge me to arm wrestle ( on the school bus, at school etc) Then I continued on to participate in basketball, cheerleading, softball, track in high school. I broke my arm about 5 years ago. My orthopedic surgeon asked me to take a grip strength test with my good arm. He was very shocked at how strong I was. Told me he was very impressed. I have never participated in regular strength training as an adult. I have had 4 kids, been busy with them, we did usually have farm activities, building projects that I worked on pretty regular etc. but very seldom participated in consistent exercise at the gym. When I have done some strength training I would gain muscle very rapidly, so my muscle memory seemed to kick in right away. I do not lose muscle very quickly ( seems my set point is pretty good there) I am just now deciding I better do more maintenance at my age since I have hit menopause. I believe that walking is excellent. I prefer out door walking on trails etc. I will also try to strength train a couple of times a week after our house is complete ( already have a place designed for that) It is a very interesting topic for sure, and so much has been learned and discovered concerning muscle and strength. What you have mentioned in this video makes since to me considering my own personal experience.
Beautiful science and beautiful conversation! Thank you for potentially saving us days and days of almost wasted time vs more efficiency in training. Not to say this knowledge is fundamental for understanding what to expect when aging. All the best!
After listening to this I’m hearing a great amount of pessimism from Dr. Buckner. I want to remind everyone that the science of muscle growth and strength is still very much in its infancy. Plus, there is a very real scientific phenomenon known as the placebo effect. If you truly believe you will achieve more, you will have a much greater chance of reaching your goals. Don’t get hung up on the idea of limitations so much, get into a smart training program, ensure recovery, sleep & stress are in order, eat healthful meals that include a good dose of quality amino acids, continue to learn from others / do not become stubborn in your thought process, know that we are all individual and what works for one may not work for you, and being consistent in your habits is vital. You got this 😊
Thanks for the comment and tuning in! It's also important to set realistic expectations of what your physiology is capable of, so you can achieve your goals!
@@DrGabrielleLyonon that note, do you have recommendations for knowledgeable trainers or good information sources for those of us in the over 50, female crowd? I’m in great shape but starting to notice changes in strength, body composition, and recovery. I’m sure some of it is inevitable and I’ll keep doing what I’m doing, but maybe there are resources to combat this also. Or point me in the right direction. There is a sea of fitness people but this is starting to get intricate so trusted sources are necessary. Thank you
Love the discussion of research and thoughtful non-attached assessment(s) of significance of findings. Just totally excellent and educational. Thank you both!
This is my second time listening to this podcast, and I am getting so much more this time round... perhaps the first time I was stressed or distracted, I am glad I saved it for later rewatch. I still don't like his use or 'I thin... I believe' in most questions....LOL
Excellent topic on training muscles which the doctor said there’s not much difference in muscle growth between doing 25 reps or 10 reps to failure which makes sense I usually keep the weight heavy enough we’re I can’t do more than 15 or 20
This was awesome. Really made a lot of sense to me as I train only bodyweight and purely circuit/superset type sessoons however always focused on muscle groups like chest/shoulders, glutes/legs, back/shoulders & core yet I have more strength than most friends who lift and much higher lean muscle mass. Anyway, loved this.
I find this topic interesting because, in the field of Epigenetics, it is suggested that mTOR inhibition is one of the keys to slowing the ageing process (using rapalogues such as Rapamycin), along with removing senescent cells (with Fisetin, etc.), and lengthening telemeres (with Gotu Cola, etc,.) whereas bodybuilders constantly activate mTOR with regular weight-lifting and high protein diets.
55 here. The key is what was hinted at early in this talk: maintenance. Train to maintain. It's fun if you're out of shape and/or over weight to set a goal and reach the target. However, then the real "goal" begins: 5 yrs, 10 yrs, 30 yrs of training. Day in and day out, no excuses, or limit them to extreme situations. I've been at it about 30 years now. *My goal is to actually be in better shape than the decade before*. Good luck everyone...
There is also the Soviet based training which advocated never going anywhere near failure,but training with more volume and more frequently. I trained with high intensity (near failure or beyond) when I was younger but I can’t do that now, Nor can I lift heavy anymore due to joint issues. I train mostly with kettlebells and as an older lifter this type of training seems to do the trick for me now in terms of functional strength, endurance and with some physique benefits without killing myself.
I bought kettle bells today to start working on building more muscles. I'm 50 and have to be careful, so I'll start with a set of 5 lbs and then move to a set of 10 lbs. Is the idea to keep upping these... 15 lbs, 20, 25, ... to where I'm lifting 50 lb kettle bells or however heavy I can comfortably go?
I’m 73, 5’2”, 173 lb. I had never used weights prior to 3-4 years ago. I work with a trainer 2x/wk and also take free classes for seniors, currently strength and pilates. My trainer has me do farmer’s walk using kettlebells: recently 25 lb 200 steps, then 30 lb 90-something. I can do 20 shrugs with a pair of 45lb weight plates. I can do the inclined leg press: 180 lb 15 reps, 200 lb 10 reps. When I was 65 I asked myself, in 10 years, will I still be able to lift a 40-gallon water bottle, invert it and put in dispenser? Thanks to wright work, I can so far still answer yes. Since I started from pretty sedentary, I did yoga and Pilates and strength classes for about 3 years before transitioning to weights. I’ve been on modified (raw dairy, some fruit) carnivore for a month. Lost 4-5 lb. So far so good. In abt 3 mo scheduled for bloodwork. We’ll see what low carb does for hbp, fatty liver, and blood sugar (not diabetic). I hope to continue for my whole life.
don't know much i don't have a doctorate but is it possibly i don't have you even close. And this guy is awsome in the sense in how he's explaining everything thank you for that too
Loved the podcast, learned alot... ive found this to ring pretty true in my experience... HOWEVER... in an effort not to just tread water, i typically have 1 new fresh goal... mayne get my thighs bigger, get leaner, increase military press weight, whatever it may be... i notice i can squeeze more and stay motivated by focusing on maintaining everything and prioritizing 1 thing at a time...
Enjoyed this content. I’m 42, back in gym 6 months strong, lost 5 lbs, 147lbs, bench went from 165 to 185. Upper body has contour changes, except for stubborn fat on lower abs, still carrying beer. It feels like I’ve plateaued already, and I haven’t implemented any supplements yet. So I was locked in, on this content, since I wasn’t sure what to do next.
Hey doc... saying: If I could choose, "I'd choose having a genetic propensity to strength"... is a pointless point. We have no say in our genetic endowment. We "can decide" to be proactive and disciplined with our nutrition and exercise (resistance training) to build and maintain strength. So the only take away is: No matter your genetic disposition (of which you have no idea) eat well, train hard, build strength... 🎉
Sorry but you are not getting enough rest. If you are doing only 5 reps, you should do 5x5 or 4x5, this is not including 2 warmup sets where you have 70% from heaviest you can lift, just do 2 "0" sets that are meant to warm up your joints. After that, if you lift heavy, you should rest -3-5 minutes. Do not do them to failure, do 1-2 near failure. And rest, unless you are lifting very light, should never be just 2 minutes. 2 minutes is for light weights. You are not recovering enough.
34mins in & everything is correct so far. I gained 80-90lbs my 1st yr, 60lbs was 1st 6mo, remaining 20+lbs was the 2nd half of the yr, next 1yr was grinding out 6-8lbs! Now training only 1.5hrs/week I maintain it (vs. 3hrs/wk initially). Macros have to be ~equal
& yes I take wks off too bc of work fairly often, but size doesn’t change, strength does change of course (he seemed to think the opposite). CNS downregulates faster than muscle size when cals are maintained
I like that the majority of the comments are from older people and the data being studied is from younger people. That data gap to me does not give a complete picture of muscle building, maintaining because the processes of bone and muscle interaction. That foundation has to be present. Thank you Dr.s
Its inspiring how the modern day science backs up my experiences from 40 plus years of training with weights combined with combat sports (boxing & mma). By the time i was 19 i'd hit my plateau as far as muscle and strength were concerned, 6ft and 14.5 Stone, now at 52, still traing and weighing 14.5 stone. The fact i'd achieved and was able to maintain my peak physique, whilst still competing in my chosen sport was enough for me, and always looked fwd to the next session..
Excellent: let us not forget: it is the health, utilitarian strength, and vitality of our largest metabolic organ that is important - not the size. As non-super-athletes or body-builders, We might train for that.
I think presumably the reason why slow reps are superior to fast reps is because fast reps use gravity half the time to move the weight whereas slow reps use a negative/eccentric contraction to fight gravity, which is actually the more important exercise. So slow reps actually give you MORE volume than fast reps if you consider that fast reps are essentially half reps or less.
Slow reps with continuous tension pause at each end and to failure every set works for me. Only need 1 or two reps after warm up. Use bands to allow pull up, dips, etc. Naturally skinny 6ft 2 in 82 yrs. Lose muscle after every injury or illness when it interferes with food plan or workouts. Long covid really set back.
At 54, I just started lifting at home regularly about 2 months ago, but not enough sets. I just watched a training video online and Im going to start doing so much more.
I'm new to this channel. Part of my daily study of health and fitness involves re-evaluating what I think I know. It's fascinating to see the divergence of opinions and the various studies that support these conclusions. (As an aside, I'd encourage everyone here to read David Perlmutter's latest book "Drop Acid". ). I'm 66 and was a gymnast as a kid. What Dr. Buckner said about training during one's formative years, resonates with me. I've been a weekly surfer and worked out at the gym for the past 40+ years, and am certain the gymnast training has served as a foundation for my current excellent state of health. Thanks for the great interview, Dr. Lyon! I'm subscribing now and will be checking out your other presentations.
great talk here. if you are not going to do PEDs, you should train hard and focused for a few years, then maintain while focusing on mobility, cardiovascular capacity, etc. which is to say: there are a lot of people who would be better served with a max 3 days a week resistance training and the rest of the week doing yoga, riding a bike, and going hiking, etc
Yeah I do resistance training 3x per week and on off days it’s stretching, endurance and mobility training. Let my muscles recover from the heavy days and keep my tendons from going stiff
I am strong, always been strong. I started working helping carry sacks of feed for our cows at age 8. 100 Lbs. Later on when 14 started working out with weights. Now Ibam 67, and am hitting the gym 4-5 times a week. My goal is continuously higher lifts. I have wondered as to what that limit might be So this is a great discussion, thanks so much Dr. Lyon!’ You Madam RAWK!
10 years doing 6-8 rep sets, and I stalled out. Switched to 20+ rep ranges often using body weight adding compression bands for extremities and made significant mass gains with far less stress on my system. Wish I'd switched it up many sets ago, so to speak.
I would like to observe how you are training and how much recouperation time you are getting with adequate diet. I am almost 54 years old, train upper body with weights every 6th day (5 days rest between weight training), do daily cardio for one to two hours, am gaining weight and getting leaner and stronger every time I train.
There's an old Arab proverb "Ask the experienced, not the learned". I think this applies very much in this case. When he started saying, "you've got all the gains you're going to get after 5 years of training, I call bullshit on that. It depends on what metric. I know from personal experience my peak strength was achieved after 15 years of training, when I would regularly hit 600 lbs triples in the squat and sets of 10 with 500lbs. As you increase strength, over time, your size increases too. There are plenty of powerlifters who started competing in the 200s and end up in the 242s and 275s
I'm 56 years old now. In 1996 I had to make changes in my training. I began to do the one set to failure. I didn't use heavy weights, because I'm not into bodybuilding. This worked well for me, because my muscles became resistant to other daily stresses. I learned that training in this way helps a lot. I use very light weight, but for some reason the muscles get very tired even with light weight. These days I'm still doing this type of training to keep my body mobil, because of aging. I also walk as well.
you should drop the 'very light' weight training and try heavier. very light is not hugely beneficial as it takes a huge length of time to accumulate the necessary stress on the muscle. i suggest you are getting 'very tired even with light weight' because of the long period of time you are spending on performing a single set. i have a longer comment elsewhere on this page you might find useful. i'm a trainer.
So what is the hope for me? I am 72 and somewhat sarcopenic after having to lose weight to combat pre diabetes and insulin resistance. Problem is, I didn't eat much protein and now my friends think I am dying going from 200 to 135 pounds. I take a geranylgeraniol supplement to try and build skeletal muscle and have started weight training and have always done aerobic workouts...so, should I just throw caution to the wind and start regaining the weight ( I don't think I can at this point) or continue working out a with a hope to, at least, maintain?
Rest periods between sets? Warm up set? Protien before, during, after? Lift at end of fast when growth hormone and testosterone are super high (muscle fatigue should happen faster) then eat a lot if protein? Great interview but so many questions now. Lift to fatigue whether light or heavy sane muscle response but to get "stronger" need heavy? Stronger = bigger? Same response not equal growth?
33:04 In a nutshell, to train Grit. If we only focus on the physiological aspects we miss the whole picture. The ability to keep going when you feel like giving up, is no small feat.
Also, what about the benefits of strength training on increasing/maintaining bone density. Especially in terms of reduction in risk of bone fractures in elder years.
Lifelong resistance trainer from 17 until 67 so 50 years, I agree that I’ve been in a maintenance of muscle from about year 10 so 40 years of maintenance I’m only down 10% from my lifelong personal best at almost 68 years of age 🎉😊 ps I’m still overhead pressing 130 pounds for 6-8 reps My avatar image was at age 45
My husband and I are avocado farmers. Lots of hand picking, tree climbing, lifting boxes for hours, digging holes, walking up steep hills, squatting, bending, reaching all day. He recently had to get a job off farm to make ends meet and at his physical exam he was told he had the strongest grip strength theyd ever seen. Even stronger than body building guys with big bulky muscles. My husbands arms do not look muscular but I know hes very strong. We both thought it interesting that he doesnt actually look strong but he obviously is. Im also regaining muscle I used to have since getting my RA under control. Im determined to get at least as strong as I used to be even though im now 55.
This brings to mind the whole superslow, Mike Mentzer, Arthur Jones approach. Would you consider a discussion with Dr. Doug McGuff, the author of Body By Science?
Interesting, Mike Mentzer preached Heavy Duty/High Intensity Training back in the 80's & spoke frequently about overtraining. I was working out 4-6 times a week & it was essentially a high volume to failure cardio workout, I saw minimal growth/gains. Now that I'm doing HD/HIT once a week I'm experiencing greater strength & mass gains. I workout to failure, do forced reps (negatives), then give myself 6-7 days of rest & recovery (which is needed *before* the muscles can grow). Also, reps at a slow & controlled pace, 4s up, 4s down has increased my strength more rapidly than at anytime in my lifting life. I'm going to be 40 this year & I'm stronger with greater muscle mass than I was when I was lifting 4-6 times a week in my 20's. Lastly, don't put a targeted rep number on your lifts, give yourself a rep range, but getting to failure is the goal. 10 is an arbitrary number of reps, go hard, get gains! Workout with someone & keep a workout book to track your performance.
I am 60 and I know lift 3x a week. My friends my age who don’t are in bad shape mobility wise. That’s why more of my new friends are in their 30s. As we loss muscle as we age I found that by lifting on and off since my teens is beneficial to ALL. I try to do most of my lifting in machines and still utilize DBs. I walk about 10 miles a week even in the cold months. The nation does not do a good job to get people to move..... those who do should get an extra benefit to lower medical costs nationwide.
Totally agreed with the discount for people in shape and take care of themselves physically.
👍 Great! What weight range and how long per session do you recommend for some one about your age and fit walker? Are resistance machines ok?
100% I am 59 work out 6 days q week with free rates nd also walk 10 plus miles a week with my wife and I am in as good of shape as I was in my 20’s bravo buddy
Your story sounds like mine. 🙂
P.S.
No coincidence that many of my friends who have housekeepers/gardeners are less healthy than the ones who don't. America needs to move!
@@gregcastagneri25 well, yes... sounds good.
But ironically, we are the ones who need that discount less. It's a great idea, though, as an incentive for those who need an attractive & money-saving target like this, to get active and stay that way, over time.
I’m 64 and have been doing dead hangs at first my hand just slipped of the bar. After five months I managed to hang for a minute. I feel so much stronger every day.
Wow, Peter! 🙌 Your journey with dead hangs is so inspiring-what a testament to consistency and patience! 💪 The progress from slipping off the bar to holding on for a full minute is amazing. Keep feeling stronger every day-you’re proof that it’s never too late to build strength! 🔥👏
I love when a doctor says “we don’t have that data…” instead of letting their bias answer a question. ❤
Also identifying their bias also increases credibility
Fantastic insights into optimizing muscle growth! 💪 Dr. Buckner’s focus on skeletal muscle adaptations through resistance training is truly groundbreaking. The takeaway that training smarter-not harder-can yield better results is a game-changer! 🔥 Thanks, Dr. Lyon, for such an informative episode! 🙌
Good interview.
I’m a healthy 74 year old 5’11” 185 lbs male.
The bottom line is I believe that because of exercising, working out at the gym lifting weights, even if it was off and on throughout all the years is the reason that I am able to be healthy, mobile, have good bloodwork results, still working, with firm muscles today.
Granted there were times in my life that I stopped working out, ate the processed fast foods diet and became overweight and unhealthy, but I always went back to exercising and eating better, and always ended up feeling better.
About 15 years ago after a divorce, was the last time I stopped all my healthy habits. I developed type 2 diabetes and put on a butt load of weight, weighted 295 lbs for a good 5-8 years, due that life change 🙄
But after getting back in the gym 8 years ago, exercising, walking, and eating a healthy diet, I dropped over a 100 lbs and have kept it off by continuing to exercise and eat healthy, even if exercising was weeks on and weeks off, eating a healthy diet, low carbs and higher protein, no processed fast junk foods.
I do agree that my muscles only really reached a certain size and strength in my life, but I was always fit and firm but never huge. (Jacked as you said).
I really enjoy your interviews and am always learning from them.
Thank you!
Periodization is a great way to continue to improve. I’m 79 years old and am still growing. I’m an above the knee amputee and am continuing to grow in both strength and size. I do usually about six to eight weeks of hypertrophy training, then two to three weeks of strength training. I have a small frame and I have observed that frame size has a great impact on how much muscle can be developed. Just keep lifting as long as you can and let your body do what it does.
you know what that is soo true ive come to learn your body grows and does all the changes in reality i just train well and let the results come when they do
Periodization - Interesting concept. I’ve never seen it mentioned anywhere. Do you perform full body workouts using this method?
As a 50-year-old man who has trained off and on throughout my life I have found training hard one day a week and allowing all my sore muscles to heal for 3 or 4 days has really made a huge difference in my fitness
I started going to my local gym at 62 and I am now 69. I decided to have a personal trainer as I wasn't sure where or how to start. I'd done a lot of sports at school including swimming and dancing in my 40s. My trainer turned out to be great and helped me turn my health around as tailored my training exactly for my age and ability. Im retired now and he still keeps a check on me. I have to say that it helped me cope with the death of my mum and work related stress. This podcast was so good and gave me new insight.
So many great questions and further research that is invited .
At 64, I have resistance trained since my teens and firmly believe muscle is currency in our later years . What a great podcast. Did not want it to end .
" muscle is currency in our later year," well said.
Brilliant words John ~ muscle is currency in later years !
💪
Good call. It is certainly 'currency in our later years'. I'm nudging 75, and have recently restarted weight training. Have put on just on 2 kilos of muscle in three months. Each week I can do an extra dip. I'm up to three chins. Pushups for ten.
All you oldies, get off your sorry arses and workout. Less muscle invites ingnominous disease, and mistreatment at the hands of the medical industry.
I work out 5 to 6 times a week since I was 16 years old. I'm now 40 years old and I train about the same with a rest day in between depending how my body feels. Once you get into the habit of working out at 4 or 5 am on an empty stomach then you don't miss a workout because you're tired after work.
5 to 6 a day that’s crazy
So
Work out frequency like we played outside as children.
All 3 ranges
Do you mean 5-6 times a week?
I train 4-5 times per week as therapy for the sedentary lifestyle we seem to have these days. Movement + weights feels so good
Omg so true. If I miss a morning session, my promises to do afternoon are fruitless 😅
I’m 75. I can assure you that you will not be able to maintain the muscle mass at 75 that you had at 22. I have been training with weights since I was about 13. From 13 to 45, I used weight training to enhance my competitive athletic skills (varsity lacrosse in high school and college). After that, competing in tennis and racquetball tournaments until 45. Since then I’ve trained exclusively with weights always seeking slight progressive overload.
Despite my best efforts (including a near optimal diet), I have steadily lost muscle mass and strength. Although I’m not an embarrassment at the gym, I don’t have the same muscle mass and strength. At 22, my senior year in college while on a Division I, nationally ranked lacrosse team, at 6 ft. tall, I weighed 185 lbs - no fat. Now, at 75, still about 6 ft. tall, I weigh 160 lbs - no fat. I can only bench press about 60% of what I could do at 22.
Bottom line - mortality sucks!
I feel u no matter what type of magic pill or training u do wee R going perish that's life but at least u have managed 2stay active n that's a triumph itself majority of man n woman give up after 50 n 60 yrs old n think that getting sick n having joint pain is part of getting old n that's true to a certain point because if u putting the sacrifice n discipline in ur 30's n 40's when u reach ur 60's n 70's it will b much easier to recuperate from injuries or flu n u will have more muscle tissue than the average person that didn't put in the work in their 30's n 40's n having muscle tissue I think could help u from falls as u get older cause is like having a cushion to protect u....
@@MR-rd7el Fortunately, I have never considered weight training to involve sacrifice or discipline. I have always enjoyed my workouts. Aside from the health benefits, I have met several nice people who are now friends and, while recuperating between sets, I very often meditate during that 2 or 3 minute period. My only regret is that during my 20s and 30s, there were no women in the gym.
At 63, my snatch or clean & jerk aren't what they were in my 20s. My 200m sprints aren't my 220yd dashes in college. But they still feel good, and I'll do them until they tag my big toe.
@@hektor6766 My experience was that if you train regularly, you don’t really begin to age until you turn 65. The aging is slow but it is noticeable. At 70, your age begins to show. From that point forward, just about every male under 30 begins to call you, “Sir”. I suppose when (if) I turn 80, the young guys will ask me if I need help lifting the weight!
What is this optimal diet you speak of?
#meatandmentalhealth #meatandcancer #meathealsus
Arthur Jones knew much of this 50+ years ago. I was fortunate enough to learn his methodologies. At various times in my own life I've used them by doing full body 2-3 times per week, 1 set per exercise of 12 reps or 8 reps to failure, 4 second negative, 2 second positive, zero pause between reps, zero rest between sets. The strength gains I realized were, at the least, astounding! I also gained some size too. Additionally, cardio-respiratory capacity significantly improved. These workouts, if done as prescribed, were very brief which is yet another great benefit. Most people either can't or won't train this hard even if it is brief. If you are willing to implement this protocol you will be amazed!
Which exercises would you use in a full body program, thanks in advance for your reply
@@paulenglish2907 imo do push pull squat hinge lunge and carry.
Truth!!
totally agree! I see youngsters sending texts between sets for 1 minute rests. leave the dumb phones at home kids!
He actually invented nautilus gym machines to facilitate this way of training.😁
I'm 61 - I train 2x a week in a high-intensity fashion. I have more lean mass now than ever. Carnivore diet mainly.
Are both sessions full body? How many sets per body part per week do you do?
How do you define high intensity?
@@MikeLudwick13 Taking each set of each exercise to the point of muscle "failure" (cannot do another rep in good form) using a weight load that is 70-80% of your 1RM and using a very slow repetition tempo - minimum 5 seconds for the lift and slower to lower. Failure should be reached in 50-80 seconds. 8-10 exercises per session, 2 sessions a week.
How do train all muscle groups in two days?!
Easy like this: Workout #1Monday: Pullover, pulldown, chest fly, chest press, shoulder raise, gripping, Leg curl, hip extension, leg press, abdominal crunches. Workout #2 Thursday: Front pulls, dips, shoulder press, shrugs, cervical extension/flexion, leg extension, leg curl, hip ab/adduction, lower back - single sets od each to complete muscle fatigue. @@JaysonT1
Another great video Dr Gabrielle 👏🏼 I love your ideas about the muscles being an organ, and how we ALL need more quality protein in our diets. I Preach this to my patients in my weight loss clinic here in the UK for the NHS.
Resistance training with creatine supplementation has given me the body of a younger person at the age of 60. I hit the gym with excited anticipation to work on my abilities
Really enjoyed this episode.. I am 60 and have lifted weights for the last 14 years with the last 4 years power lifting. I think lifting is one thing a person can do throughout their life to stay young, strong, and mobile. Its a shame that I don't see many people older than 40 in the gym let alone someone my age. Love your content Doc!
I lift at home, never cared for gyms.
In my gym must be 10 to 20 out of hundreds that show up periodically that are over 60.
Thank you Dr. Lyon for bringing on Dr. Samuel Buckner to your podcast. Its always nice to have someone who is steeped in the actual science of strength and hypertrophy debunk much of the grandiose claims put forth in popular fitness magazines and online forums - claims that are often driven by a need to peddle products and training programs for huge profits. While what he is saying does dash a lot of hopes - underscoring how constrained we are by our inheritance and early childhood - it is better to embrace reality than cling to comforting falsehoods.
Exactly! Now we can set goals we can achieve!
Really? I thought this guy was kind of a hack. He didn’t really say anything. He never mentioned thst 40% of your chest and legs are fast twitch muscle and if you are try to get past strength AND hypertrophic plateaus you’ll need to train for explosiveness and strength AT LEAST once or twice a week then progressively overloading heavy the rest of the time .
Notice most studies on working out are metastudies of other studies? Very little real work done and the timeframes of study are very short, usually 3 months. The term "hypertrophy" is just another way of saying "magic" as no one understands specific muscle responses to specific stimuli, and most studies if not all are for 20 year olds.
Great Interview and very informative. Loved it.
I am 62 years young, former competitive athlete. 6' , 230lbs, Started weight training at 19. Bodybuilding continues to be a way of life for me. The benefits of training are wonderful. I am often mistaken for my age out in public. I found out that training 4 times a week, moderate to moderate heavy weights, healthy diet still keeps me feeling great with a strong core.
Thanks, once again, Dr. Lyon, for another outstanding lesson. Few of us can be your patient. But we all get the benefit of your life works that we would not get from our GPs.
USF has done a lot of great studies on muscle growth. Love the fact they’re actually spending time to research this topic!
Thanks!
Please interview Dr. Doug McGuff on slow motion resistance training. I would love to hear you engage him as you did with this guest.
Doug would be a fantastic combination podcast with Gabrielle.
This discussion is fascinating
Super intelligent humble and kind...you will be my go to Dr Buckner
Dr Lyon, thank you so much for having Dr Buckner on. This is an awesome video and I sense that in spite of his humility, Dr Buckner is a wealth of knowledge and wisdom. I'm somewhat new to weight training and nutrition even though I'm in my early 50s. I like your concept of us not having as much of an obesity problem as much as a lack of muscle. I've become greatly aware of the lack of nutrition in most Americans diets after loosing my wife a year and a half ago. She struggled greatly with going from different fad diets and was very medicated by Drs. She was always focused on the fat but couldn't get lasting results.
Nothing works like brisk walking in nature!
It is the only activity (brisk walking on the treadmill, stair climbing & yoga did NOTHING) that has helped me get rid of a bloated stomach within two short weeks!!!!
I really appreciate this kind of video that presents what the science actually supports as opposed to all of these fake natural influencers pushing out garbage content in order to get likes and subscribes.
I’m 52 yr old female and body scan showed I gained 1 kb of muscle last month. Consistency and average about 100 grams of protein per day.
I lift heavy weights to engage the longterm fat burning, then I switch to lightweight and go to burnout. For the heavy weights I go slow down, then explode through the rep. For the light weight I do very slow and focus on engaging the entire isolated muscle and achieving the greatest pump.
By lifting like this and doing cardiio with periodical intervals od high speed exertion, this, like heavy weights, entices the body to produce free testosterone, build stronger bones capable of handling heavier weights, so I get stronger, and it burns fat for hours after the workout and this is what makes it perfect for shedding excess body fat. Especially in the core and internal organs.
The light weights after lifting heavy allows me to work the entire muscle to extreme fatigue which promotes maximum muscle growth, especially with the extra free testosterone flowing through my body!!!
I am 48, I used to be a stellar athlete, I was voted best body in high school. I am in nowhere near as good of shape that I was when I was younger, but being bedridden for years with a back and neck injury and an illness that almost killed me made my life a living hell of excruciating pain and suffering, and I am just now getting back into working out and exercising. I have lost about 80 lbs of fat and gained about 20 lbs of muscle over the last year and that's while not being able to workout consistently because of back pain.
Cut the sugar, flour, processed foods, anything in a box or packaging, and soda pop, or sugary drinks. Water, protein smoothies, fruits, seasonal vegetables, plain yogurt, and plain oatmeal. Give your taste buds a period of time to adjust by telling yourself that you eat for sustenance, not pleasure. Because believe me, with all the free testosterone, you'll be rock hard and horny all of the time!!! HAHAHA no joke. I even think about my girlfriend and how much we love each other and how beautiful she is, and I get a throbbing erection that can cut diamonds and it lasts for hours, and the more belly fat you lose combined with intense the blood flow on a regular basis, it'll grow an inch or more in length and a couple of inches in circumference. Man up!!! Or actually the symbol should be .|. Seriously.
Take back your manhood. Start slow, light weight, cardio, and a lot of stretching which is the key!!!
But most importantly heal your body's ailments!!! Do Qigong every single day, even if you don't workout or don't feel like doing anything!!! It gets the body to function properly and it will heal your body quickly!!! No joke!!!
If I told you all of the physical injuries and ailments I had, you wouldn't believe that I am able to live like I do!!!
Yeah, No Joke!!!
Do it!!!
You'll be glad you did
or
regret not doing it!!!
It's up to you...
Best Wishes
Can you train me? 😂
I need to bulk though, same routine but with surplus calories?
12:00 In practise not theory, intensity seems to be the difference in the ability to gain muscle mass or strength. Whether that rep range is 3 reps, 6 reps, 10 or 20 reps. It is the intensity in which you complete those reps ie: mind to muscle connection, attention to proper form, breathing, working to pretty much failure, and focusing intensely on the specific muscle being worked.
So how do we achieve hypertrophy?
@@ΧαρηςΚαλογριδης-ξ7φ Train hard, train fairly heavy, eat well, get good rest!
Loveddddd this podcast!!! Thank You!!!❤
Glad you enjoyed it!
Always can count of Dr. Lyon to provide some quality thought provoking content, excellent as always 👍
Thank you so much! I'm glad you enjoyed it!
@@DrGabrielleLyon can you interview Dorian Yates?
i am a little late to this video, non the less i wanted to thank you! I think you are such a good interviewer, it really showed in the last question! Your willingness to invite someone to share their point of view makes you awesome and i believe a great learner!
I am a 53 year old female and have always had more natural strength than most of my peers ( including males until about High School age.) I think part of it was genetics, and partly due to diet and activity during my younger years. I grew up on a farm, we ate meat most every meal. I remember craving meat and would grab handfuls of raw hamburger and eat it as a child before my mom would cook it. I was also excesively active as a child. I would play outside most all of the time year around . My activities were climbing trees, jumping our creek ( I would challenge myself to get a run and then try and clear it) I would just sprint for the fun of it ( usually barefoot) I would challenge any kid I was around for a race. We had cattle , so we also had electric fences. I decided to see if I could hurdle the electric fence for sport. ( while it was on, ha.) These were activities that I just chose to do, so it came easy. My mom did not have to make me go outside and play. I played local summer softball in grades school. We did not have traveling teams, so it was fairly low key at local towns. I walked a lot . I would walk barefoot to go fishing and it was a fair distance away from the house. My two best friends lived 1-2 miles from me and we walked to meet each other frequently, sometimes rode our bikes. I owned a horse, so went horse back riding a lot, rode my 3 wheeler, looking back, I cant believe how active i was. But it was just normal to me. I think it all added up to a greater natural strength perhaps. It was very common for the boys to challenge me to arm wrestle ( on the school bus, at school etc) Then I continued on to participate in basketball, cheerleading, softball, track in high school. I broke my arm about 5 years ago. My orthopedic surgeon asked me to take a grip strength test with my good arm. He was very shocked at how strong I was. Told me he was very impressed. I have never participated in regular strength training as an adult. I have had 4 kids, been busy with them, we did usually have farm activities, building projects that I worked on pretty regular etc. but very seldom participated in consistent exercise at the gym. When I have done some strength training I would gain muscle very rapidly, so my muscle memory seemed to kick in right away. I do not lose muscle very quickly ( seems my set point is pretty good there) I am just now deciding I better do more maintenance at my age since I have hit menopause. I believe that walking is excellent. I prefer out door walking on trails etc. I will also try to strength train a couple of times a week after our house is complete ( already have a place designed for that) It is a very interesting topic for sure, and so much has been learned and discovered concerning muscle and strength. What you have mentioned in this video makes since to me considering my own personal experience.
I’m 52 and I’m not sure if you’re busy this weekend or not, but I’d like to marry you if you can make some time. 😄❤️🔥
Check out starting strength method. It's simple yet very effective system.
Beautiful science and beautiful conversation! Thank you for potentially saving us days and days of almost wasted time vs more efficiency in training.
Not to say this knowledge is fundamental for understanding what to expect when aging. All the best!
After listening to this I’m hearing a great amount of pessimism from Dr. Buckner.
I want to remind everyone that the science of muscle growth and strength is still very much in its infancy. Plus, there is a very real scientific phenomenon known as the placebo effect. If you truly believe you will achieve more, you will have a much greater chance of reaching your goals. Don’t get hung up on the idea of limitations so much, get into a smart training program, ensure recovery, sleep & stress are in order, eat healthful meals that include a good dose of quality amino acids, continue to learn from others / do not become stubborn in your thought process, know that we are all individual and what works for one may not work for you, and being consistent in your habits is vital. You got this 😊
Thanks for the comment and tuning in! It's also important to set realistic expectations of what your physiology is capable of, so you can achieve your goals!
@@DrGabrielleLyonon that note, do you have recommendations for knowledgeable trainers or good information sources for those of us in the over 50, female crowd? I’m in great shape but starting to notice changes in strength, body composition, and recovery. I’m sure some of it is inevitable and I’ll keep doing what I’m doing, but maybe there are resources to combat this also. Or point me in the right direction. There is a sea of fitness people but this is starting to get intricate so trusted sources are necessary. Thank you
That's not how the placebo effect works.
Wow!! Im humbled by how many lifters there are here in the comments in the twilight years of life. Respect to you legends. 👊🏽💪🏾
Thanks for nice interview Dr. Lyon
Love the discussion of research and thoughtful non-attached assessment(s) of significance of findings. Just totally excellent and educational. Thank you both!
This is my second time listening to this podcast, and I am getting so much more this time round... perhaps the first time I was stressed or distracted, I am glad I saved it for later rewatch. I still don't like his use or 'I thin... I believe' in most questions....LOL
I didn’t know there was a difference in muscle . Skeletal muscle is new to me 😀. Thank you 🙏
What a good interview.. 💪🏼👏👏
Excellent topic on training muscles which the doctor said there’s not much difference in muscle growth between doing 25 reps or 10 reps to failure which makes sense I usually keep the weight heavy enough we’re I can’t do more than 15 or 20
This was awesome. Really made a lot of sense to me as I train only bodyweight and purely circuit/superset type sessoons however always focused on muscle groups like chest/shoulders, glutes/legs, back/shoulders & core yet I have more strength than most friends who lift and much higher lean muscle mass. Anyway, loved this.
I find this topic interesting because, in the field of Epigenetics, it is suggested that mTOR inhibition is one of the keys to slowing the ageing process (using rapalogues such as Rapamycin), along with removing senescent cells (with Fisetin, etc.), and lengthening telemeres (with Gotu Cola, etc,.) whereas bodybuilders constantly activate mTOR with regular weight-lifting and high protein diets.
Amazing thank you! Great little nuggets
55 here. The key is what was hinted at early in this talk: maintenance. Train to maintain. It's fun if you're out of shape and/or over weight to set a goal and reach the target. However, then the real "goal" begins: 5 yrs, 10 yrs, 30 yrs of training. Day in and day out, no excuses, or limit them to extreme situations. I've been at it about 30 years now. *My goal is to actually be in better shape than the decade before*. Good luck everyone...
There is also the Soviet based training which advocated never going anywhere near failure,but training with more volume and more frequently. I trained with high intensity (near failure or beyond) when I was younger but I can’t do that now, Nor can I lift heavy anymore due to joint issues. I train mostly with kettlebells and as an older lifter this type of training seems to do the trick for me now in terms of functional strength, endurance and with some physique benefits without killing myself.
I bought kettle bells today to start working on building more muscles. I'm 50 and have to be careful, so I'll start with a set of 5 lbs and then move to a set of 10 lbs. Is the idea to keep upping these... 15 lbs, 20, 25, ... to where I'm lifting 50 lb kettle bells or however heavy I can comfortably go?
Look into the X3 bar. Variable resistance is the answer to safely lifting, especially at an older age.
I’m 73, 5’2”, 173 lb. I had never used weights prior to 3-4 years ago. I work with a trainer 2x/wk and also take free classes for seniors, currently strength and pilates.
My trainer has me do farmer’s walk using kettlebells: recently 25 lb 200 steps, then 30 lb 90-something. I can do 20 shrugs with a pair of 45lb weight plates. I can do the inclined leg press: 180 lb 15 reps, 200 lb 10 reps. When I was 65 I asked myself, in 10 years, will I still be able to lift a 40-gallon water bottle, invert it and put in dispenser? Thanks to wright work, I can so far still answer yes.
Since I started from pretty sedentary, I did yoga and Pilates and strength classes for about 3 years before transitioning to weights.
I’ve been on modified (raw dairy, some fruit) carnivore for a month. Lost 4-5 lb. So far so good. In abt 3 mo scheduled for bloodwork. We’ll see what low carb does for hbp, fatty liver, and blood sugar (not diabetic).
I hope to continue for my whole life.
@@cynicist8114I got one 3 weeks ago. I love it! It’s now my preferred and only training system.
don't know much i don't have a doctorate but is it possibly i don't have you even close. And this guy is awsome in the sense in how he's explaining everything thank you for that too
Loved the podcast, learned alot... ive found this to ring pretty true in my experience... HOWEVER... in an effort not to just tread water, i typically have 1 new fresh goal... mayne get my thighs bigger, get leaner, increase military press weight, whatever it may be... i notice i can squeeze more and stay motivated by focusing on maintaining everything and prioritizing 1 thing at a time...
Enjoyed this content. I’m 42, back in gym 6 months strong, lost 5 lbs, 147lbs, bench went from 165 to 185. Upper body has contour changes, except for stubborn fat on lower abs, still carrying beer. It feels like I’ve plateaued already, and I haven’t implemented any supplements yet. So I was locked in, on this content, since I wasn’t sure what to do next.
Also, due to me receding hairline, I’m sure my testosterone is low, hoping working out will change that as well.
Hey doc... saying: If I could choose, "I'd choose having a genetic propensity to strength"... is a pointless point. We have no say in our genetic endowment. We "can decide" to be proactive and disciplined with our nutrition and exercise (resistance training) to build and maintain strength. So the only take away is: No matter your genetic disposition (of which you have no idea) eat well, train hard, build strength... 🎉
Hi Gabrielle, nice to meet you!
Great stuff, thanks. At age 71, I was hoping for some tips on 'easier' results at the gym, but I guess nothing is really that easy..........
I try now to follow this advice: 3 x 5 reps with 80% of max, 2-2.5 min rest. Then 3x17 reps with 60% of max, 1 min rest between sets. Works great.
Sorry but you are not getting enough rest. If you are doing only 5 reps, you should do 5x5 or 4x5, this is not including 2 warmup sets where you have 70% from heaviest you can lift, just do 2 "0" sets that are meant to warm up your joints. After that, if you lift heavy, you should rest -3-5 minutes. Do not do them to failure, do 1-2 near failure. And rest, unless you are lifting very light, should never be just 2 minutes. 2 minutes is for light weights. You are not recovering enough.
34mins in & everything is correct so far. I gained 80-90lbs my 1st yr, 60lbs was 1st 6mo, remaining 20+lbs was the 2nd half of the yr, next 1yr was grinding out 6-8lbs! Now training only 1.5hrs/week I maintain it (vs. 3hrs/wk initially). Macros have to be ~equal
& yes I take wks off too bc of work fairly often, but size doesn’t change, strength does change of course (he seemed to think the opposite). CNS downregulates faster than muscle size when cals are maintained
is that you in your pfp? Looking jacked af, what are your biggest tips
I like that the majority of the comments are from older people and the data being studied is from younger people. That data gap to me does not give a complete picture of muscle building, maintaining because the processes of bone and muscle interaction. That foundation has to be present. Thank you Dr.s
love this topic. Dr Sean O'mara advocates this too, guy is in super shape at 60
Its inspiring how the modern day science backs up my experiences from 40 plus years of training with weights combined with combat sports (boxing & mma). By the time i was 19 i'd hit my plateau as far as muscle and strength were concerned, 6ft and 14.5 Stone, now at 52, still traing and weighing 14.5 stone. The fact i'd achieved and was able to maintain my peak physique, whilst still competing in my chosen sport was enough for me, and always looked fwd to the next session..
Excellent: let us not forget: it is the health, utilitarian strength, and vitality of our largest metabolic organ that is important - not the size. As non-super-athletes or body-builders, We might train for that.
I think presumably the reason why slow reps are superior to fast reps is because fast reps use gravity half the time to move the weight whereas slow reps use a negative/eccentric contraction to fight gravity, which is actually the more important exercise. So slow reps actually give you MORE volume than fast reps if you consider that fast reps are essentially half reps or less.
Agreed. And slow reps reduce your chances of injury.
More TUT, more control, possibility of isocinetic stops and with heavy lift no room for fast repetitions and strength is a function of weighta
Slow reps with continuous tension pause at each end and to failure every set works for me. Only need 1 or two reps after warm up. Use bands to allow pull up, dips, etc. Naturally skinny 6ft 2 in 82 yrs. Lose muscle after every injury or illness when it interferes with food plan or workouts. Long covid really set back.
Such great information.
Very enlightening.
Appreciate these insights very much.
Family of Dr Gabriel grow very fast.
Many many congratulations 👏🎉🎉
At 54, I just started lifting at home regularly about 2 months ago, but not enough sets. I just watched a training video online and Im going to start doing so much more.
Presently studying to be a personal trainer and these podcasts are absolutely essential and phenomenal.
Awesome work Dr. Lyon!
I'm new to this channel. Part of my daily study of health and fitness involves re-evaluating what I think I know. It's fascinating to see the divergence of opinions and the various studies that support these conclusions. (As an aside, I'd encourage everyone here to read David Perlmutter's latest book "Drop Acid". ). I'm 66 and was a gymnast as a kid. What Dr. Buckner said about training during one's formative years, resonates with me. I've been a weekly surfer and worked out at the gym for the past 40+ years, and am certain the gymnast training has served as a foundation for my current excellent state of health. Thanks for the great interview, Dr. Lyon! I'm subscribing now and will be checking out your other presentations.
I kind of surprised he mention doing a sport for kids instead of things like climbing trees and playing on monkey bars etc
great talk here. if you are not going to do PEDs, you should train hard and focused for a few years, then maintain while focusing on mobility, cardiovascular capacity, etc. which is to say: there are a lot of people who would be better served with a max 3 days a week resistance training and the rest of the week doing yoga, riding a bike, and going hiking, etc
Absolutely correct
Yeah I do resistance training 3x per week and on off days it’s stretching, endurance and mobility training. Let my muscles recover from the heavy days and keep my tendons from going stiff
I am strong, always been strong. I started working helping carry sacks of feed for our cows at age 8. 100 Lbs. Later on when 14 started working out with weights. Now Ibam 67, and am hitting the gym 4-5 times a week. My goal is continuously higher lifts. I have wondered as to what that limit might be So this is a great discussion, thanks so much Dr. Lyon!’ You Madam RAWK!
Very useful content, thanks for sharing.
I will train harder every day💪
Keep it up
❤❤❤absolutely love this podcast!!!!!!!!
Great interview 🔥
Thank you!
@@DrGabrielleLyon Absolutely
10 years doing 6-8 rep sets, and I stalled out. Switched to 20+ rep ranges often using body weight adding compression bands for extremities and made significant mass gains with far less stress on my system. Wish I'd switched it up many sets ago, so to speak.
This podcast is interesting
Love it 🔥
Thanks guys for a great informative video.
Glad you enjoyed it!
And are there any study of how to incorporate our minds while lifting?
This interview was fantastic! I learned so much! Thank you!☀️
Glad you enjoyed it!
SHE IS ABSOLUTELY GORGEOUS
I would like to observe how you are training and how much recouperation time you are getting with adequate diet. I am almost 54 years old, train upper body with weights every 6th day (5 days rest between weight training), do daily cardio for one to two hours, am gaining weight and getting leaner and stronger every time I train.
There's an old Arab proverb "Ask the experienced, not the learned". I think this applies very much in this case. When he started saying, "you've got all the gains you're going to get after 5 years of training, I call bullshit on that. It depends on what metric. I know from personal experience my peak strength was achieved after 15 years of training, when I would regularly hit 600 lbs triples in the squat and sets of 10 with 500lbs. As you increase strength, over time, your size increases too. There are plenty of powerlifters who started competing in the 200s and end up in the 242s and 275s
I'm 56 years old now. In 1996 I had to make changes in my training. I began to do the one set to failure. I didn't use heavy weights, because I'm not into bodybuilding. This worked well for me, because my muscles became resistant to other daily stresses. I learned that training in this way helps a lot. I use very light weight, but for some reason the muscles get very tired even with light weight. These days I'm still doing this type of training to keep my body mobil, because of aging. I also walk as well.
you should drop the 'very light' weight training and try heavier. very light is not hugely beneficial as it takes a huge length of time to accumulate the necessary stress on the muscle. i suggest you are getting 'very tired even with light weight' because of the long period of time you are spending on performing a single set. i have a longer comment elsewhere on this page you might find useful. i'm a trainer.
What protein products do you use ?
So what is the hope for me? I am 72 and somewhat sarcopenic after having to lose weight to combat pre diabetes and insulin resistance. Problem is, I didn't eat much protein and now my friends think I am dying going from 200 to 135 pounds. I take a geranylgeraniol supplement to try and build skeletal muscle and have started weight training and have always done aerobic workouts...so, should I just throw caution to the wind and start regaining the weight ( I don't think I can at this point) or continue working out a with a hope to, at least, maintain?
Please clarify how this can be clean vs. Dirty energy. Thank you.
Rest periods between sets?
Warm up set?
Protien before, during, after?
Lift at end of fast when growth hormone and testosterone are super high (muscle fatigue should happen faster) then eat a lot if protein?
Great interview but so many questions now. Lift to fatigue whether light or heavy sane muscle response but to get "stronger" need heavy? Stronger = bigger? Same response not equal growth?
33:04 In a nutshell, to train Grit. If we only focus on the physiological aspects we miss the whole picture. The ability to keep going when you feel like giving up, is no small feat.
Beneficial information, thanks!
Another great video and always great to look at the gorgeous dr lyon
Thank you!
TL;DW? What do I do to optimise muscle growth?
Quality content!
Thank you very much!
Also, what about the benefits of strength training on increasing/maintaining bone density. Especially in terms of reduction in risk of bone fractures in elder years.
Lifelong resistance trainer from 17 until 67 so 50 years, I agree that I’ve been in a maintenance of muscle from about year 10 so 40 years of maintenance I’m only down 10% from my lifelong personal best at almost 68 years of age 🎉😊 ps I’m still overhead pressing 130 pounds for 6-8 reps
My avatar image was at age 45
Dr Gabrielle please make episode about what minerals to add to distilled water ❤
Thanks for this video. @ 42:23 3 to 4 sets per muscle group or per exercise? If per exercise, how many exercises?
I understood it as per muscle group
Liked and subscribed.
10:00 lighter weight and more reps equals heavy weight and less reps.
Amazing! Thank you 🙏🏼
Ok really good info once he gets there!
In the study are supplements taken into account (such as protein and creative)?
My husband and I are avocado farmers. Lots of hand picking, tree climbing, lifting boxes for hours, digging holes, walking up steep hills, squatting, bending, reaching all day. He recently had to get a job off farm to make ends meet and at his physical exam he was told he had the strongest grip strength theyd ever seen. Even stronger than body building guys with big bulky muscles. My husbands arms do not look muscular but I know hes very strong. We both thought it interesting that he doesnt actually look strong but he obviously is. Im also regaining muscle I used to have since getting my RA under control. Im determined to get at least as strong as I used to be even though im now 55.
This brings to mind the whole superslow, Mike Mentzer, Arthur Jones approach. Would you consider a discussion with Dr. Doug McGuff, the author of Body By Science?
Interesting, Mike Mentzer preached Heavy Duty/High Intensity Training back in the 80's & spoke frequently about overtraining. I was working out 4-6 times a week & it was essentially a high volume to failure cardio workout, I saw minimal growth/gains. Now that I'm doing HD/HIT once a week I'm experiencing greater strength & mass gains. I workout to failure, do forced reps (negatives), then give myself 6-7 days of rest & recovery (which is needed *before* the muscles can grow). Also, reps at a slow & controlled pace, 4s up, 4s down has increased my strength more rapidly than at anytime in my lifting life. I'm going to be 40 this year & I'm stronger with greater muscle mass than I was when I was lifting 4-6 times a week in my 20's.
Lastly, don't put a targeted rep number on your lifts, give yourself a rep range, but getting to failure is the goal. 10 is an arbitrary number of reps, go hard, get gains! Workout with someone & keep a workout book to track your performance.