Training advice for the rest of us who aren’t powerlifters | Peter Attia with Layne Norton
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- Опубликовано: 10 сен 2024
- This clip is from podcast # 235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.
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The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 45 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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i'm a 63 yr old male have been doing 5-3-1 for years ,, LOVE the program and would recommend it to anyone at ANY age
I love this "series" that you two are doing. I do think that the more I learn as 60 year old woman that it makes sense to invest in having a pro design your programming based on goals. 20 years ago, I just walked into the gym and started lifting weights.
On an Attia podcast with a protein specialist, a point was made to get into mTOR mode, to build muscle, by getting more Leucien. So I started taking Leucine. So, yesterday I read in 'How Not to Age' in the mTOR chapter, avoid mTOR, and page 106 has a few paragraphs on 'LEUCINE RESTRICTION".
It is a controversial point Peter discusses here with Matt Kaeberlein: ruclips.net/video/W9jOqo1W7mk/видео.html
From my point of view Dr. Greger is right about the benefits of a whole plant based diet, but has a too biased view on protein, probably because it's simply more challenging on a vegan diet. At least without supplementing with vegan protein powder, which I guess goes against his "whole plant based" concept...
It would be great if you could gift us the strength standards, by age and gender, used in your practice, just so we have something to shoot for. Thank you for making a difference! Happy holidays!
Jeff Nippard has a good strength standards table for men/women in one of his videos. It's not accounting for age though and only for squat/bench/deadlift
I started powerlifting to gain some strength for Jiu-Jitsu. I don’t know if it’s the lifts, creatine or diet, but I can say for sure that my Jiu-Jitsu has improved tremendously.
I’ve been using Layne’s Biolayne Workout Builder. I’ve been curious about the tracking piece…but after listening to this interview, it all makes sense. The Workout Builder simplifies all of this info they talked about.
I'm post menopause. I work out 3-4 times a week strength training. I love your videos but the language/verbiage is often unfamiliar. Please consider us who want to learn but have trouble following some of your videos because of this. That is, unless your videos are only directed towards people in your field. 🙏🏼
Best way to learn is just look up terminology as you go - there are a lot of us in the medical field who would probably not listen if they explained all the basic stuff every time, just so you get why they don’t explain everything every time
which words are unfamiliar? we can help! RPE is "rate of perceived exertion" aka on a scale of 1 - 10, how much effort as you using to lift. 1 being super easy, 10 being the hardest you could possibly go
That's hilarious. I perfectly understood every word used in this video. But after re-listening I realized it's filled with vocabulary non-lifters wouldn't understand.
Anyone who can squat (stand-sit-stand), bench press (inverted pushups) & deadlift (lift a load from ground to waist) can power lift.
Thank you
At 60 what exercises should I avoid? I enjoy rack pulls, farmers walks, shrugs but worry about spinal compression.
No EPIRB. Car batteries are not the same as marine batteries and may have gotten salt water on them. Removing motor and adding solar panels raises center of gravity. Also that many solar panels function as a sail you can't take down in high winds, especially when heeling.
Great interview
Would compound lifts and bodyweight exercises work well? I had surgery on 2 hernias and have a low back problem. Just wanted to get an opinion from you all on wether or not I should do certain lifts and leave others out.
It all works
In my lates 30s I like to stay between 8-12 rep drop sets, on occasion I lift a little heavier for less reps good to switch it up no matter how you train.
VERY interesting fellows... good information
I have no idea what I'm doing but I take almost every upper body set to failure every time. I am constantly fatigued the next day. I guess I should take this advice.
Seriously, don't do that. For excellent advice on how to work out for strength or endurance or speed, etc. check out Andy Galpin.
Not only is NOW the best time to start, its pretty much the only time you'll ever have 😅
What’s that drink that Peter always has by his side? Tea? Kombucha? Something else? I’ve noticed it a few times.
I'm going to go out on a limb and say it's Yerba Mate. He did a podcast with Andrew Huberman and mentioned that he drinks it often.
How do you get a squat of 668? My gym only has weights in increments of 5 or maybe 2.5. Even in kg that's 303. Just curious.
It doesnt hurt Laynes credibility that his biceps are the size of my head.
Layne looks super shredded . He’s fully practicing his trade
He looks great: big, muscular. But he is not shredded.
@@RhamonGB Thanks for the correction mate, I incorrectly use that word to describe great physique at times
TRT.
@@JanRiffler Proof? Does he admit to that?
@@NuclearCarnivore Why would he admit that? They never do. Unless they get caught.
do you believe in the theory according to: in order to progressive overload you need to be at a certain body fat (determined by your genetics) your body finds comfortable, otherwise if too lean for your genetics you’ll never be able to improve your performance (in order of weight, reps, strenght, stamina)??
Kinda. Like Layne says all the time it's a trade-off. If you want maximum progression you can go the strong man route where you gain a lot of muscle and a lot of fat.
But you also have the opposite in calisthenics where they are very lean and strong but this way it takes much longer to progress.
Overall I'd say body fat influences hormonal health and that's certainly a factor. If you are going for a specific type of goal that also influences how you should approach. Rule of thumb would be not too lean not too fat for a nice balance of muscle to fat so 10-16 body fat % maybe even 10-20% seems like a ROUGH good goal and then adjust from here based on individual needs.
Short answer what is too lean? Calisthenics athletes are lean and they definitely improve but not optimal
@@hUgO6191 cause i went through a period in which i was way too lean (think around 7/8% bf) and i felt really bad: tired all day, nervous, low energy, low libido, low mood…
now i’ve increased my body weight % (think around 18/20%), i felt better, better mood, more energy, more proned to socialization.. but still i feel like i’m having hard time in putting on muscle.
Ps. i’ve always been kind of a fat guy (normally i’ve always been around 28/30% bf) so for me even to stay at 20% means that i have to control my calorie intake and not eat for what i would be hungry for.
Guess i just have a pretty bad gerntics for muscle and body composition.😥😪
I guess my rpe to failure was when I ripped my right pec off the bone.
Layne is looking jacked these days
6:32 RPE
🔥
What about time under tension as progresive overload.
I think you should have asked him in regards to a normal person wanting to get stronger, is it better to lift a weight that you can get 10 reps (40lbs example) versus 5 reps @60 lbs. seems like the video got lost in the weeds. I dont think he answered your first question. In my opinion to break through to heavier weights (strength) youve got to push and try weights maybe you haven’t lifted before, this equates to less reps obviously
Exactly what I was thinking...this conversation not very insightful more confusing.
105 lb barbell squat for reps woo hoo go
Me 🎉🎉🎉
He forgot tempo, just slow it down.
Please allow Layne to speak.
I fell any "true" athlete will be able to give a pretty accurate calculation of RPE
Lol I cannot imagine someone has gone through life and cannot do a squat. It may not be form perfect, but in this he implies they literally would not be able to do the motion in any capacity.
I mean, old and injured people can't. My grandma wouldn't be able to get down, her hips are shot, she can barely sit and get up.
The problem with weights and overload, you will increase the force of contraction muscle but the ligaments and tendons has their limits.
However most of these guys who can Squat and Bench Press tons of weight can not do Bodyweight pistol Squats or Push ups ! So what is the point to lift heavy loads (with high risk of injury) and they can not manipulate their own body weight ?
Nobody who benches heavy weights is unable to do pushups lmao. Where did you get that from? Pistol squats are more skill based and require mobility and balance. Ligaments and tendons get stronger from resistance training. Even your bones adapt and get stronger. It's not just the muscles.
Ok when you reach 50 yrs old you Will remember my conclusion.
@@abcdefgh4404 you're a 50yo boomer who got to snap city because of ego lifting
@@abcdefgh4404I’m 50 now. Your comment is bunkum. You’re beat.
Concerning IF, did not hear benefits as it relates to diabetics ….limiting glucose to allow for insulin to become more sensitive.
IF is probably the major tool for some diabetics. I know a number that have used it to great success. I use IF in different rotations along with extended fasting for HGH and autophagy.
For Type 2 diabetics, the best way to increase sensitivity is to decrease body fat.
You answered your own question.
Why is Peter chasing this weird strength-training narrative? All of the wondrous healthy 90+ year olds I've known never went to a gym in their life. They just stayed active, spent lots of time outside moving and tending to things. They didn't eat much protein, just a small portion of meat and a little dairy, plenty of veggies. All of these people were rail thin and strong for their size/weight. Of all the people surpassing 100 years of age, how many are bulked up? How many go to a gym? Maybe they are out there, but all the wonderfully vital 90 year old folks I've seen are wily men and women who eat an old school farmer's diet (some indulging in more apple, blueberry and peach pie than others).
Strength training is conventional medical wisdom in heart health and (according to Dr. Attia) brain health. It is not weird. Protein is necessary for muscles. Layne is an elite powerlifter but that does not have to be your goal: we can still learn skills from elite people. Have you heard of Jack LaLanne or Arnold Schwarzenegger?
IIRC Attia had major damage caused to his backbone due to a botched surgery in his late 20s - maybe he is invested in maintaining muscle strength in old age to ward off major back issues in his twilight years
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