Programming for Different Experience Levels

Hey everyone, welcome to the Drive podcast. I'm your host, Peter Aa This podcast, my website, and my weekly newsletter all focus on the goal of translating the science of longevity into something accessible for everyone Our goal is to provide the best content in health and wellness And we've established a great team of analysts to make this happen It is extremely important to me to provide all of this content without relying on paid ads. To do this, our work is made entirely possible by our members, and in return, we offer exclusive member only content and benefits above and beyond what is available for free. If you want to take your knowledge of this space to the next level, it's our goal to ensure meembers get back much more than the price of a subscription If you want to learn more about the benefits of our premium membership, head over to PetertaMd d. com forward slash, subscribe. Welcome to a special episode of the Drive. This week we are rebroadcasting AMA seventy one. which was on the topic of building strength and muscle mass. This is a topic that is obviously central to both lifespan and healthspan. and is probably one of the topics Im most frequently asked about This episode was released last year to our subscribers, but we think it's important enough and we do this occasionally with AMAs that we rerelease them everyone. It's also a great chance for those of you who are not subscribers to hear and experience what the monthly AMAs are all about. While we've covered many aspects of this topic in the past on different podcasts with multiple guests across many years, We find that AMAs like this that are designed to bring all of that knowledge into one streamlined discussion are really helpful, especially as you want to start to operationalize some of these things in your life. So consider this sort of a long TLDR compared to what it would be like to gather all this information everywhere. So in this episode, we're going talk about why muscle matters for longevity, metabolic health and injury prevention from a data standpoint. The difference between muscle mass and strength because they're not the same, of course, although they travel together, and which one matters more talkalk about things like why would grip strength predict mortality. We discuss how to build muscle and strength effectively, including the important concepts of progressive overload, rep ranges, training intensity, and safe ways to maximize results. Talk about why power training and explosive movements become especially important with age and how to add them into your routine Talk about the nutrition needed to support muscle growth, including protein intake, timing and supplements such as creatine talk about training stages for different people from beginners and older adults to younger athletes and people focused on maintenance, and including people like seasoned lifters We talk about how to balance recovery and injury prevention by managing fatigue, training consistency and making progress slowly over time. So without further delay, I hope you enjoy this special rebroadcast of building strength and muscle mass as an AMA Peter Welcome to another Ask M Anything episode with Dr. Peter Aa Stanford educated physician How you doing Thank you for that Incredible introduction. I'm doing well and I appreciate you having me back I just wanted to make sure you knew it was your show, so I thought more of an introduction would make it feel more like home Before we start, today's topic How's your day going learearn anything new today? Have you been educated in any way Well, you're always learning, Nick. That's the thing. At least I think we should all try to be learning at all times Today I had a particularly fun day. I went to my son's school to take him lunch. This is something that I like to do once in a while is take lunch and eat with my kids He wasn't really in the mood to have lunch with me today, which happens from time to time with seven year olds So I ended up just in the cafeteria sitting at a table all by myself eating lunch, whichich in of itself was pretty funny because I really got a kick out of watching all the kids doing their thing But eventually, a bunch of kids in his class, I think felt bad for me, and they came up and just sat around me And they started asking me a bunch of questions course turned into me asking them more questions like what are they doing in PE? What are they learning in science, that kind of stuff? But the kids sitting right across from me noticed I was drinking a diet soda. Truthfully I don't really drink that many. I'm mostly a Toico Waterloo guy This was the thing I grabbed And he said I noticed you're drinking, whatever it was I was drinking, areskca actually You know that that has a sweetener in it that is five hundred times sweeter than sugar And I said, oh yeah, I think that's how they get away with making it have no calories He goes, you know, that causes cancer, right? I just decided at that moment, probably not a good time to argue the abundance of the human literature and the animal literature and all that. I let that one go, but I appreciated the conviction and his concern for my health He also pointed out afterwards that it wasn't going to kill you quickly becausecause you were only ingesting so little of it which I thought was a very astute comment for a seven year old. But anyway, needless to say I had a lot of fun doing second grade lunch today. and I would be interested in going back I do love it, especially because you've openly talked about how When you go to parties and events where there are adults there, you usually don't explain what you do. 'cause you don't wantan to have those conversations. And I love the fact You went to the local elementary school and they roped you into that We were talking briefly before this, and I think Jessica on our team had a good idea and people in the audience can let us know if they think this is good, which is maybe we do get a panel of these seven year olds together and do a round table on elementary kids think about. health, nutrition. Eercise, protein, microplastics, seed oils You name it. Sounds like you're a local elementary school has a lot of insights on these topics Honestly, if our audience wants to hear the seven year old round table, I am totally game to get, you, a group of three or four seven year olds around the table and really go deep on the health issues that mean most to them. probably quite insightful It is. Let us know if we should do it and we will make it happen for today's AA We are not talking about that We're actually gonna to talk about one topic And that is all things related to muscle mass and muscle strength. It's something that we've talked about on a lot of different podcasts. You openly talk about the importance of it, and we've gathered a lot of questions come in and these questions are going to deal with Why is muscle mass and strength important? The difference between muscle mass and strength, whichich one matters more? How can you start to increase your muscle mass and strength, whether you're old, young Male, female, the role of nutrition and protein, onene of your favorite topics in this And then we'll end with some different programming options for different types of people if they want to start applying this to their life or if they want to start going further than their current exercise programming So With all that said Some people may say, you have a lot of information on this already in episodes with Lane Norton, Andy Galpin, Mike Is Ratel, and many more So what would you say to someone who askks, why are we now dedicating an AMA to this It's a fair question and one that we internally kicked around And I think two things put us in the situation we're in. So one is we continue to get asked more questions about this than Almost anything, I would say it's among the three most asked about topics But I think the second thing is because we have so much content out there If you want to get the TLDR on this. You're going to be spending hours and hours and hours, twenty hours worth of digging And so what we thought we could do was organize the content in a way that would make it much easier person in what will undoubtedly be a much smaller alquat of time to get everything that they need to get out of this at the zeroth order and maybe first order level, and then really through the show notes and supplemental material, go as deep as they want if they need more content I think we're going to deliver on this one. We've put a lot of work into it You should because it sounds like if you don't, next time you go to school pick upp or drop off, you're going to hear an earfulull for some kids. So I'm half expecting the next time I go in for someone to be like, dude, why are you so weak looking Why do you have such chicken arms Do not work out I'm not saying it's a good idea. I'm just not saying it's a bad idea if you roll up to the next one shirtless maybe after a little dehydration and a little pump prior to just to Let those kids know who's in charge O that Let's start with some definitions muscle mass muscle strength Two things that are kind of used intertwined, but also a little different. We'll get into them here where I think it'd be helpful to start What is the definition of each of those and how we're going to talk about it I think most people understand that they are different. I think the confusion comes from the fact that we will interchangeably talk about metrics of both of them. We're going to clarify this. but of course, muscle mass is simply the total amount of skeletal muscle in the body. There are three types of muscle in the body cardiac muscle, which looks and behaves a lot like skeletal muscle, but has properties that allow it to Basically run nonstop for the duration of your life We have smooth muscle that is actually quite distinct from skeletal muscle. but the bulk of muscle in the human body is indeed skeletal. It has contractile properties that allow it to generate force. It has certain metabolic requirements, but nevertheless, this is what we werere referring to. I think of this as having a structural function and a metabolic function. We're going to talk about both of these Of course, the related metric is strength. And that's the ability to exert force to overcome resistance. So again, I think that's very intuitively obvious to everybody But nevertheless, we could talk about those things. Two additional concepts just to introduce is the idea of hypertrophy. So in addition to how strong a muscle is, how much force it can overcome We can talk about the size of the muscle And then we can talk about power, which is something that probably doesn't get talked about enough, although we certainly talk about it quite a bit on the podcast. and power should not be confused with strength, although there's a strong relationship between them. Power incorporates velocity There's an inverted U shape that describes the relationship where as resistance goes up, one is able to move with high enough speed that they can continue to increase power. but as the resistance beyond a certain point, speed will come down and actually power is coming down even while strength is going up. So that kind of rounds out some of the semantics. just hitting this right off the bat Why Is muscle mass and muscle strength important for someone to consider concept of lifeifespin. AKA Why should everyone who's listening to this care about this topic? I think what I want people to kind of fixate on now is while we will go back and forth between them, that is simply an outcome of the data. We have to lean on what data are out there and sometimes the data are looking at muscle mass. Sometimes they're looking at strength, sometimes they're looking at both. What we really care about is strength And therefore, when we look at measurements of lean muscle, which is very easy to measure, that's a big part of why we measure it. It's objective, it's easy to measure And it can be compared across studies much more easily than strength can, for example. Although when you standardize metrics of strength, obviously it can be pretty easy as well But it's the strength that we care about And it's strength that is probably much more highly associated with just correlated with, but causally associated with mortality, cardiovascular disease, neurologic disease than muscle mass itself What I would say is we talk about muscle mass a lot. we care about muscle mass a lot. It plays an important role in the metabolic function of muscle But maybe above all else, just think of it as a great proxy for strength. Not a one to one proxy. I know everybody listening to this has met a really wiry person who is insanely strong. and there are actually some people who have quite a bit of muscle mass and yet they're not actually that strong But if you exclude the extremes and the bookkends, there seems to be a reasonable mapping between muscle mass and strength Is there anything we know about how much of a difference muscle mass strength can make as it relates to lifespan. Yes, I think this is a great way to think about all of the things that are associated with mortality So I sometimes will ask this question if people as just a way to demonstrate and not to be cheeky, but just to demonstrate the obvious as a way to reframe the discussion. So if I say to a group of people, what factor is most associated with mortality? let me know what you think. And people will say smking, high blood pressure, all sorts of things. The answer is age So nothing associates more with mortality than age Which by the way, as a total aside, is why I still find aging clocks to be unhelpful because biologic age, chronologic age, trying to suggest that those are different requires demonstrating that biologic age as demonstrated through An aging clock is a superior predictor of mortality than chronologic age And nothing has come close to even being within the zip code. of the zip code of the zip code of the thing that I'm talking about. So when you look at Gombert's law for mortality, you see an exponential increase in mortality with age pull up a figure here in a second in which I tried to depict Gumperertts law by decade. In other words, what was the relative risk of mortality with each passing decade and it dwarfed all the other stuff on here, so it didn't make sense to put on. I'm only throwing all that out there, Nick as an aside to say I am excluding the elephant in the room with this figure that we put together by excluding age. But if you take that off the table, what I'm showing you here is a collection of hazard ratios for all cause mortality. Again, not from head to head studies. These are from at least four, if not five different studies, all of which will be referenced in the show notes But what we're showing you is what is the increase all cause mortality for individuals across these various data points. If you consider the figure here Some of these will be completely familiar to people who have heard me talk about this in the past. If you look at the things on the left of this graph, we're looking at markers of cardi respiratory fitness. The easiest way to measure that by far, of course, is VO two max, which is why we talk about it so much. So if you're comparing what's called above average to elite. That's basically someone who's in the third quartile, so fiftieth to seventy fifth percentile to someone who is in the top two percent, we're talking about a two foold difference. By the way, the little bars on this thing, those are error bars. So ninety five percent confidence intervals. If you're looking at someone with low VO two max, this would be somebody in the bottom twenty five percentile to some in the top percentile you're talking about a five fold difference in mortality, meaning there's a five times greater difference of dying in the subsequent year from any and all causes I'm going to skip some of the other VO two Max ones, but let's say you look at grip strength So you look at every reduction of grip strength by ten kilos is about a thirty percent increase in all cause mortality when you look at different metrics of muscle mass If you compare bottom to, say middle quartile of muscle mass, you're talking about two point three hazard ratio, which means one hundred and thirty percent increase in all cause mortality. And again, at the right side of this figure, I'm just showing you things that people would commonly and appreciate are driving mortality such as type two diabetes, which is about a forty percent increase in all cause mortality, uncontrolled hypertension, high blood pressure, about a sixty percent increase in all cause mortality, and of course, smoking which from a modifiable lifestyle behavior would be right near the top of the list at about a two point eight hazard ratio, at least in one study. I've seen other studies that has it as low as one point four. obbviously the duration of tobacco use comes into that, but there's no mistaking the role on that. So what do we take away from all of this? We take away from this that muscle mass, strength, cardirespiratory fitness play an enormous role in predicting how long you're going to live. And while age is the king of kings when it comes to predicting how much longer you're going to live, these things play a huge role as well We talked about grip strength before, but I think it'd be worth just quickly double clicking on grip strength. and can you talk about how that is related to mortality Grip strength is a very easy thing to test. A momoment ago, I said, He hey, look, muscle masses often used as a proxy for strength. Why? Well, it's because DEXA is a ubiquitous test. It's very easy for researchers to use DA. It can be standardized from one place to another, so it's easy to use. So then when you start to think about strength metrics One of the easiest things that we can do is test grip strength It's also not just easy to reproduce, but I would argue, it's a great representation of upper body strength People who have a very strong grip tend to have a very strong upper body. You can't do many things that require a lot of upper body strength if your grip is very weak Nevertheless, if we look at grip strength, what do we know about it? So there was a study called a Pure study that measured grip strength in somewhere in the ballpark of one hundred forty thousand people across seventeen countries And they found that lower grip strength compared to higher grip strength was a significant predictor of all cause mortality So every five kilogram reduction in grip strength was associated with a sixteen percent increase in mortalitying Every five kilos or ten pounds of reduced grip strength, compared to someone who had more grip strength to that amount There was a sixteen percent chance of dying in the subsequent year from any and all cause. Another very interesting study looked at people in their eighth decade of life. So these were people agge seventy to seventy nine at baseline And they followed them for seven years And so these people were divided into quartiles based on muscle mass and strength. So separate analysis. So DExA was used to quantify muscle mass. And I believe they use leg extension for quad strength. They might have used grip strength as well for upper body strength. Okay, so basically You have quartiles of strength, quartiles of muscle mass in people who are in their eighth decade of life, and they are prospectively followed. And what we're looking for basically is what's called the Kaplan Meyer survival curve. So if you pull up these curves here you can see that Obviously because it's a Kapline Meer curve, it's culative, you can see a monotonic increase in mortality for all groups. but what you notice is the strongest groups and the groups with the most muscle mass. always have the highest survival Again, the mortality rates are pretty high in this figure. This is a seven year follow up in people that are starting late in life. You wouldn't expect to see this steep immortality drop in you know if they were doing this in people aged fifty to fifty nine, two decades younger. But the reason I suspect that they chose to do this is because they wanted to actually see some separation. So another very clear indication of at least a very strong association between muscle mass and muscle strength in terms of all cause mortality What do we know about muscle strength and muscle mass being Causally related to mortality. 'cause I think sometimes you're going to hear people say just that people who are stronger tend to be healthier in other ways too and then live longer as a result. So how do you think about that Yeah, I think this is a very important question because I absolutely believe that there is bid directionality in this association the healthier you are, the more easily you can do the things that make you stronger and make you have more muscle That should be playing a role in how long you live in addition to the fact that doing those things allows you to live longer. So that's my thesis. How would you get at that? Well, it's very difficult to do a randomized experiment But if we look at Mendelian randomization which again, we've talked about many times in the past, but this is basically looking at genetic scattering of that we care about and asking the question How does that impact parameter of interest. So if we look at Mendellian randomization studies that look at the relationship between muscle mass and mortality, they do find at least partial causality rather than strength just being a proxy for general health. So one study that looked at three hundred, three hundred fifty thousand Finnish biobank participants used a polygenic score as a proxy for grip strength. So in other words, a whole series of genes were associated with grip strength. Again, this is not hard to imagine Everybody knows that person who's just stronger than everybody else And when they look at that polygenic marker for grip strength and assess the relationship to chronic disease and mortality They found that each standard deviation increase in grip strength from the polygenic score was linked to a reduction of risk for vascular dementia by seven percent, obesity by six percent. percent for type two diabetes four percent per mace and three percent for all cause mortality. That's one way to look at this. but again, it suggest to me b directionality here in that yes, I think that the magnitude of the benefit that we see in the pure observational cohorts clearly reflects the health of the user as well that enables them to train Peter in the past, when we talked about VO two Max, you've often spoke about how it is such a good metric because it's an integrator of the work done. Meaning you can't just cram for a VO two Max test the week before and greatly increase your VO two max Is that also kind of similar to muscle strength muscle mass I think that's exactly why t max, muscle mass and strength show up as such strong predictors is that they integrate and aggregate years of work that go into producing high results. We say this all the time to our patients when they show up and test very poorly So when someone shows up and They're in the bottom five percent for muscle mass and their strength is poor and their fitness is poor We explained to them that this is not something that's going to turn around this year. This is not like fixing your AOB, even fixing your insulin resistance and things like that, which take a lot of work This is the longest part of your health journey if you're starting with a very low base. And I think just understanding that and saying, look going to be probably three years before we get your VO two max from thirty to fifty, but it can be done. provided you're able to and willing to train So far, we've talked about the benefits of lifespan as it relates to these metrics What do we know about the benefits of healthpans? notot only living longer, but also living better Yeah, you've obviously heard me say this I think that exercise should still be viewed as The most if not one of the most important things that we can do to modify our behavior. even if it played no role in lifespan. So even if you told me that all the exercise that I do, was going to shorten my life by a year, related to being sedentary. What would I do And the answer is I would still do it because of the effects on healthspan. Now, of course, that's a false choice. It's also increasing lifespan. But my point being is just the healthpan benefits alone are important So I think there's lots of ways to talk about healthpan, but maybe We just put it all together and talk about all the benefits of muscle health So there are lots of ways, I think that muscle impacts healthspan and lifespan. Maybe we just take a minute and look at each Let's start with metabolic health. So we've discussed this on many previous podcasts and I alluded to it earlier in our discussion, but muscle is the predominant sink for insulin mediated and even non insulin mediated glucose uptake So the more skeletal muscle you have the more easily you can buffer blood sugar. And I would hope that I don't need to spend much more time explaining why maintaining low blood sugar is an imperative part of reducing notot just the risk of type two diabetes, but more importantly, I would say heart disease dementia and cancer. So anythingthing that you have aids in the shunting of glucose easily into muscle is going to improve that. and therefore, we want muscle that has sufficient size. say, someone that can hold three to five hundred grams of glucose in storage And also we want insulin sensitive muscles that allow the muscle to take that up with the least amount of insulin possible. talk about inflammation. So muscle is an endocrine organ. This is not necessarily intuitive to people. We don't really think of it this way, but it is indeed an endocrine organ, which means it secretes signaling molecules called myokines. such as Innerleukin six, which has an anti inflammatory role Most of the interluucins we think of are actually pro inflammatory, but that's not the case with all of them. And so indeed, IirSin, IL six can actually reduce inflammation and improve metabolism. By the way, it's worth noting Nick Many people have looked at these internerleukans and mykines as ways to biologically mirror the effects of exercise without actually exercising for what it's worth, I don't know, fourteen years ago or so, I remember Irisin was all the rage when it was discovered as a Mockine, and of course People immediately said, listen, we just need to figure out a way to inject people with irisin and we will produce the effects of exercise without doing it. And of course, these things have never panned out. Now I'm not going to give up on this approach. I know one of our previous podcast guests, Mike Israteel, really was convinced that within a decade, no one will need to exercise. We'll just inject people with mykines I'm not nearly as bullish as he is on that, nor do I think I would even find that interesting. I actually enjoy the active exercise. but at least his view was, look, we will be able to produce all of the metabolic benefits of exercise by doing this. The fact that we haven't, by the way suggests to me the vastness of what exercise does It's not going to come down to two or three myakkines. It's going to be an entire cascade of things that probably affects why this is happening in the show notes We're just going to link to all of the places where these things have been discussed in great detail. The other thing to consider, which again, I think is something we fortunately don't have to think of under normal circumstances, but it really does matter when a person gets sick is that muscle is indeed the reservoir for proteins And so we don't store protein the way we store glucose and the way we store fat. So I think everybody's familiar with the idea that we store infinite amounts of fat As much as our fat cells will get fat, we can store fat And that can provide us with months and months of energy We don't store that much carbohydrate, so we're kind of stuck there with our glycogen supplies Of course, anything excess will store is fat, and we don't store protein in the traditional sense outside of the muscle itself. And so what that means is the more muscle you have, the less muscle you will end up losing in a period of illness or stress like surgery, infection, hospitalization, burns, things of that nature. So I think this is a big part of why people with more muscle mass consistently have lower mortality. They're more likely to survive hospitalization infections, car accidents, you name it, putut stress on the body, more muscle is better Then we kind of just get into the obvious stuff, which I don't think I need to spend much time on, which is movement and activity in life The more you move, the more you're alive, the less you move, the less you're alive. I don't think too many people are going to disagree with that And I don't think we need to spend much more time talking about the centenary and dececathlon as the mental model, I think about for how to prepare for the marginal decade But there's really no scenario under which you're going to have an optimal marginal decade if you are not physically able to move do as much of what your heart desires We talk a lot about falls. I actually just sent the team an email earlier today about a study that I was looking at that very nicely summarized just the significance of the fall literature. Again three hundred thousand hospitalizations a year in the United States alone. Apologies for those not in the U.S. listening. I don't have the stats, but you can extend them by proxy. ten to thirty percent one year mortality for those above sixty and very few of these individuals if they suffer a femur fracture are going to return to their state of previous health and mobility. So I think all of these things taken together should really remind people of why this matters. If you just want to look at how mortality is driven in falls, I'm going to rattle off by decade the death rate per one hundred thousand is from a fall So if you're twenty five to thirty five, it's one point one deaths per hundred thousand thirty five to forty five, it's one point seven deaths per hundred thousand. forty five to fifty five, three point two deaths fifty five to sixty five five point seven deaths. sixty five to seventy five, thirteen point two deaths seventy five to eighty five the deaths And by the time you reach eighty five and up, it's nearly two hundred deaths So anybody plotting that will realize it is the true definition of an exponential growth curve Double clicking on that before we move to how does someone start to increase their muscle mass and strength? Can we just talk a little bit more about what we know about how we gain and lose muscle as we age And why muscle is so important when we're older and why that means wait until you're at a certain age to start caring about it So muscle strength in the thirties typically, maybe even the early forties. Again, notice I'm not talking about power. powerower peaks sooner than that So that incorporation of speed But strength is going to peak in the fourth or early part of the fifth decade, but it will decline with age at a rate of about one to two percent per year This rate continues largely uninterrupted unless there is a significant change to health status But once you hit about the age of seventy this acceleration continues. And one of our previous guests, Luke Van Loun really made a point that I thought was so interesting, which is when you look at these curves that represent a decline in muscle mass, a decline in strength and a decline in activity level, they look physiologic which means they look beautiful and smooth, but he said, that's just because you're looking at population based averages. When you look at this at the individual level For most people, it's relatively slow decline punctuated by rapid periods of decline with inactivity So the key here is avoiding inactivity, avoiding time without training One of the greatest things that leads to that inactivity is injury. So that's why As far as I'm concerned, once you reach my age in your fifties Rule number one of training is don't get injured Do not miss workouts because you are injured. And I think that just only increases as you age. And that's why I do worry when I see someomeone who's in their sixties and seventies having a significant injury, which is going to take them out of training for months at a time We'll kind of link to much of the details around here. I don't really want to just rattle off all the numbers. It gets a little overwhelming, but we'll kind of go to some of the more granular data of what this looks like. I think we can summarize it by pulling up kind of a schematic. So there's a schematic here talks about how look age on the x axis, relative function, muscle mass, put whatever proxy you want on the y axis It's going to peak at about the age of thirty. and You'll see in this figure basically three levels of decline and the levels of decline are going to be dependent on the level of activity So a very active individual, lower level of decline, still declining population average, quicker level of decline and a sedentary individual, much quicker level of decline. And where does it become relevant? It probably becomes relevant in the seventies. in the eighth decade of life is where you really start to see the difference. And the problem is you don't want to be on that red curve in this figure that I'm showing and figure it out when all of a sudden, everything is taken away from you. If you're on the red curve today to that blue get to that green curve by increasing activity Yeah, and on that graph, I think it's interesting because there's almost two components too, which is If you've already passed your peak You really want to make sure you decline at the slowest rate possible. But if you're of the age and listening or watching this and you haven't passed your peak yet You really want to make sure your peak is as high as you can go because that's the other aspect that affects your decline, correct Yeah, that's a great point. It's very true with something like VO two Max, very true with something like bone density. I'm very grateful for those formative years of my life age probablyrobably thirteen to eighteen, nineteen when I was training Absurdly hard. On the one hand, the drawback of that neick is I have awful scars to show for some of the stupid injuries, especially to my back P positive side, I like knowing that my VO two max was in the seventies or I think at one point, even the low eighties. And so even though I'm much lower now, I'm still relatively high because I started from such a high base. So yeah, you're right. I don't think our audience particularly sKws on the younger side of thirty, but for those listening or for those who have kids you want to really encourage your kids or yourself to reach your maximum genetic potential. because it's going to get that glider a lot higher and give you even more room to stay on that green curve as you age. If you can do it without injuring yourself like G I did as an idiot, then you've really won the game because it wasn't necessary for me to do the stuff I did to injure myself. It was just due to sheer ignorance. That's another topic we could talk about with the seven year olds at the round table so we can ark stupid ideas that you do when you're young. But moving on to now the crux of this and what most people care about is getting into the nitty gritty around how to increase muscle mass and strength. So I think starting with just a general question of What do you think is the most effective approach when you look at resistance training? for someone to put on Muscle size, strength, mass So I think one has to a line around what it is that they're trying to optimize. So optimizing for strength and optimizing for hypertrophy will require different types of training So to take two extremes of this, if you're talking to Lane Norton and he's preparing for a power lifting competition. which even though the word power is associated with it, is the purest demonstration of strength His training looks nothing, nothing like Mike Israteel's training as a bodybuilder where he is training maximally for hypertrophy I say nothing like. They're both in the gym. They are both lifting a lot of weight But a closer examination will reveal pretty quickly that they're doing very different things Now, most of us are not doing either of these things Most of us are going to be kindind of in the middle. We're training for strength but not maximum strength. I have not Delliberately done a one rep max. in fifteen years And I'm very confident saying, I will never deliberately do another one R Max in my life Meaning, I'm never going to be training for maximum strength At the other end of that spectrum strength is still very important to me, and that means I do need to be in a slightly lower rep range than just the other end of the spectrum where I'd be training pure muscular endurance And I'm still doing things that are strength based principles that I wouldn't necessarily be doing if I were purely optimized around hypertrophy. Okay, we're going to talk about this in much more detail, but I just throw that out there as a couple of extremes. the principal underlying resistance training, regardless of whether we're talking about hypertrophy or strength is one of progressive overload. And the idea here is that you constantly challenge the muscle with increasing demands to force adaptation this works has been discussed. And I want to say I think probably the podcast with Andy Gelpin might be the one where we went into most detail here. So obviously we're going to link to all of that. But the reason all of this happens is basically a function of muscle fiber recruitment. So people might remember from those episodes that we have type one and type two fibers. The fiber type refers to many differences in these muscles, it refers to the force with which they can contract, it refers to their metabolism, whether they are more glycolytic or oxidative, but basically we want to increase load and volume over time to recruit higher threshold motor units Another important principle here is muscle protein synthesis So we have to be able to provide the substrate for these muscle fibers to repair and grow And then of course, you have to have neurologic adaptation So this is something has taken me a while to sort of explain to my daughter who really, really has taken a huge enjoyment for going into the gym and she's at that age where she's running track and wants to work out all the time And I kind of have to explain to her that she needs to recover a little bit H neurologic system is actually fatiguing when she keeps trying to do all these things at all the times. But we have to basically be able to train the motor units to fire correctly, to sc correctly, how to control them. And again, all of these things factor in. So broadly speaking, I just want people to understand you have this overall idea of progressive overload and you have to be able to tap into different motor units, you have to be able to provide amino acids for muscle protein synthesis, and you need time for neurologic adaptation Let's talk a little bit more about How would someone implement progressive overbote I think it's kind of a term that people may have heard, but I think walking people through how they would actually go about that in the gym would be helpful Yeah, there are many ways to do this One of them is maybe the most obvious way that people would naturally think of, which is you can increase the load or the weight. But you can also do it by increasing the reps that you do in a given set or the number of sets or the time under tension, which is one of my personal favorites decrease the time between sets. Let's talk about each and within each I would encourage everyone to think about which ones be safer, which ones might make more sense if you're lifting alone versus lifting with others, whichich one might make sense under certain types of exercises versus others. I'm going to use myself as an example here But I would like people to sort of think about this for themselves. Okay, so increasing weights directly. It's obvious, I don't need to say it anymore about this But I will call out places where this might not make sense. So for me I just know that there are certain parts of my body that I don't want to add more and more weight to So I'm not going to add weight. Where's an area where I feel very comfortable just adding weight because the risk of inccreased loading doesn't seem to matter. doing a bicep curl. Great way for me to increase overload. Would I do this on something that has some degree of axially loading, not anymore I would in the past, I won't today increasing reps This is great, but again, we want to go back to the principle here. if you are exceeding reps might imply that you weren't doing enough in the first place at a given weight. So remember, we're always trying to target one to two RIR So I guess we could say here if you're in the two weapon reserve And you want to move to zero to one without increasing the weight, that would be a manner of progressive overload But the truth of the matter is here, once you start exceeding twelve to fifteen reps, you are shifting more stimulus towards muscular endurance. That's not a bad thing at all. You just have to be aware of what your goals are Extra sets and volume to me is a great way to increase overload without necessarily increasing weight. Again, another part of that is decreasing time between sets or super setting. I also enjoy that a lot Again, as I said a second ago, one of my favorite ways to increase the overload or to progressively overload is time under tension So My shoulders don't love bench press anymore. So one of the things I really enjoy doing is very slow sets because I can use much less weight I have a little bit of arthritis in my AC joint on the right side All the muscles are fine, but I just don't want to aggravate that AC joint So A, I'm using dumbbells because I can put them in a position that's a little easier on the shoulder Also, I don't have to use super heavy dumbbells. If I told people how much I bench press, they'd be like, that guy's a chicken chest If I'm bringing it down slowly, if I'm doing pauses at the bottom, if I'm increasing time under tension, I'm still getting the stimulus for growth and strength without having to rely on enormous amounts of weight. So I think it's just helpful for people to think about these things in the context of themselves and within the exercises they do because you might adopt different one of these for a different type of exercise wouldould have been really great if you would have told that seven year old today when you were being lectured about your diet soda, how much you bench press because I would love to hear what his reaction to how strong you were as well, because maybe he had some tips for you. Yeah, there's no way I would have fessed up to that kid how bad my bench press is because He wouldn't let me out of the cafeteria. He would have called the other kids over to just mock and I love it So for people thinking about this and how to apply it How often do you recommend patients work on increasing those different levers in their day to day, week to week, month to month training I mean, the truth of the matter is you always need to be kind of trying to push this. Of course, as we age, it's going to get harder and harder. and of course, at some point, we are going to be taking steps backwards. But the goal is you just don't want to get to the point where you're not pushing the envelope of what you're capable of. Now Again, someone who's just starting out, it's their first few months of ever doing resistance training. They're going to be able to increase what I'm calling total load, which is a function of load reps R volume The overall metric that encapsulates everything by five to ten percent per week Whereas an advanced lifter might be at one percent increase load per week. It's just really a function of what your experience is, but think of it through the lens of always try to push forward just to be clear We talk about having a deload week, we talk about periods of backing off, but I'm talking about not including those periods C we double click on the phases of a movement. So concentric eccentric movements and how one just def find them again for people and then also how people can utilize those both different movements as they think about getting stronger. So a concentric contraction occurs when a muscle is getting shorter while producing force This is what most people think of when they think about lifting a weight. A bicep is the easiest way to think about this, but of course, it's true for any muscle. If my arm is straight and I'm curling a dumbbell up using my biceps concentric phase of that is while the bicep is getting shorter and I'm lifting it up. So training the concentric phase is where we build powerower and force output So the faster you do the concentric phase, the more power you generate. Is there a time and a place for that? Absolutely. One of my favorite exercises is on the Kaiser leeg press machine, which is a pneumatic machine doing explosive single leg leg presses. Obviously something you do after a big warm upp You don't wanna put an old guy like me into an explosive movement, but I'm usually doing this two thirds of the way through my exercise, which means I'm leaving a little bit on the table ' I'm coming into a little bit of pre fatigue That's a trade offff I'm willing to make at my age. to reduce the risk of injury. and I'm going to not a maximum weight because remember, maximum weight is not going to drive maximum power. I'm optimizing for power So I'm taking kind of a weight that's maybe two thirds towards what I would really do for a high strength set And I'm doing the most explosive movements I can do with each leg. And again, the reason I like this Kaiser machine, I have no affiliation with these guys is it's measuring speed and force and power. And so I'm just doing a power max optimize By the way, once I fall below ninety two percent of peak power, the set is over So I'm really optimizing around peak power there. So again, that's all focus on concentric movement. Now, conversely, eccentric contraction is what happens when a muscle is lengthening under tension Sometimes when we lift, we are ignoring that eccentric phase. When I'm doing that explosive movement My leg is blasting out under maximum power of the concentric phase, when I'm bringing that leg back, I'm not making any effort to do so slowly. I'm not trying to put any stress in the eccentric phase. the slower you're bringing that weight back the more eccentric tension you are under So again, going back to the bicep curl Curl this thing up The slower I let that thing come down, the more eccentric tension I have. and by the way, that's what places The mechanical stress on the muscle fibers which creates more micro tears and damage within the fiber. And that's what's actually driving hypertrophy. So whenever you're watching bodybuilders train, because again, bodybuilders, primarily concerned with hypertrophy you'll be amazed at the ecentric control that they demonstrate. Now, this is very important for minimizing injury One of the things that I think maybe sometimes people do wrong is they're not paying enough attention to their eccentric phase. And for example, like if you're doing a leg curl So you're sitting on a machine and you're curling back under the concentric phase you're shortening the hamstring and you just let that thing go back very easy to injure these muscles. So I think we should almost always be in control under the eccentric phase. The question is how much emphasis do you want to put each. So to give you just one more final extreme example When I was cycling a lot So this is more than ten years ago Anybody who knows anything about cycling knows two things are true. You want very strong legs and you want to be as light as possible What role would weights play in a cyclist's training Well, one of my favorite exercises to do was very heavy And by very heavy, I mean typically five reps veryy heavy text bar. deadlifts with drop sets By drop sets, I mean literally not dropping weights. I mean dropping the weight itself at the top So in other words heavy pickup. with good explosion on the concentric phase And you have to do this with a trap bar, not a straight bar, because then you from a standing position, drop the bar. So the whole hex bar just drops and then you Drop yourself down and with no tension and you pick it up and you do it again. So why would I do that? Well, I wanted maximum strength and power with zero size Because size is weight, cyclist doesn't want any weight. He just wants to have the strength So that was a very powerful exercise. And by the way, I could do that three times a week sometometimes four times a week Because without the eccentric phase and without the tearing under tension of those muscle fibers, the recovery is very quick. There's a lot of other things I did around those workouts. I was doing a lot of plyometrics. what's called a post activation potentiation type workout. So there's lots of really cool things you can do, but Maybe that's more than you wanted Nick. I just think that understanding concentric ecentric is a very important tool for training You mentioned this when you were talking about the Andy Gallpin episode where you talked about muscle fibers Can you kind of give a brief summary of muscle fiber types and how they change with age again So whether you're talking strength, power, hypertrophy, they all have an association with a type of muscle fiber. So strength and power are associated with the type two fibers, the fastwitch fibers And the endurance type stuff is the tyype one fiber association. So slow twitch fibers. So again, type one fibers, less contractile fours contract slower less power metabolically more Fat dependent are more metabolically flexible They're the red fibers, by the way. They're red because they're lots of mitochondria, lots of capillaries two fibers These ones have more contractile force, metabolically glyccolytic. And I think one of the most interesting things that Andy talked about in the podcast that always stuck with me and has stuck with me since is that one of the most and I don't remember if he even described as the Sin Kanan of aging, but certainly one of the hallmarks of aging is the atrophy of the tyype two A muscle fiber So the fibers that are most responsible for power explosess are the ones that start to atrophy when we are already quite young in our thirties and forties So Power is the first thing we're going to lose. Then we lose strength. then we lose size. That's kind of the order in which things go. And therefore, we think it's very important for people of any age to always incorporate power training in what they do There's a use it or lose it aspect to this And we just think that it's imperative that we keep it That makes sense. And so if someone's thinking, okay, how do I improve my power in the gym What advice would you have for them? It's a lot like what I've talked about. You want to be able to move quickly through concentric phases. And that turns out to be superior to traditional resistance training So there have been a number of studies that have looked at this. We found one review of thirteen studies that found power training superior to traditional strength training for power In other words, when you took people and you had them lift a certain amount of weight versus lift the same amount of weight but doing it quickly notot surprisingly, the improvements in power came in the individuals that were lifting quickly. and just for the sake of time, I've taken a little longer than I intended to to this part. I'm not going to go through all of the studies. They're in the show notes, but they're actually quite remarkable the differences in power based on the training. Again you will become better at whatever it is you train for. You kind of hinted at this earlier, but I think it's worth explaining quickly in a question because it's when we get asked a lot, which is Qote unquote, intensity, should I be training now So it's something that I think people hear a lot. And so how do you think about the word intensity when it comes to someone's training. Well, first of all, it is a very important variable in this entire equation. I think there are different ways that you can think about it. So you can think about muscular failure, which is the point at which you can no longer perform another rep Do you need to do that very often? No, you don't. In fact, there are risks associated with doing that. I find myself there once or twice during an entire workout and I'm not usually designing myself to go there, but it's going to happen, obviously. Th then you have technical failure. Now this is a place where I do get to quite a bit in a workout. This is when I can't do another rep without compromising my form or cheating And again, I think this is maybe easier for people who have been lifting weights a longer time. You have a little bit more of a sense of what cheating looks like and that can be something as little as just rocking a little bit on a curl or not doing a full enough rep or bouncing on the bottom or something of that nature. And by the way, I'm not here to say that you should always stick to perfect form. I've heard people far more intelligent and informed about bodybuilding than I will ever be talk about all sorts of reasons why sometimes progressing through technical failure and going into cheat reps is a great thing to do And again, I would just defer to the experts on that The way I think about this though, and I think the most helpful way is to go through the rep and reserve. analogy or not analogy, but framework really, right, which is I think this is where most people ought to live is in the one to two RIR rep in reserve area. It's a very safe place to be. You're not going to get into trouble. and by the way, you're virtually getting the same benefits as going to failure on every set, which trruthfully is almost impossible anyw So That means I'm stopping point when I could only do one or two more reps You're never going to know what that feels like if you don't fail a couple of times. You got to accept the fact. I'm going to have to fail Maybe don't pick a bench press when nobody's around is the time to figure out what that feels like But you can definitely figure that out when you've got a spotter and you can definitely figure that out on an exercise where the consequence of failure is very low And again, everybody can figure this out. And once you know it, I would just encourage people to be in the one to two RIR range for virtually everything they're doing unless again, they have very specific goals around power or around extremes of strength another question we get asked is when I'm in the gym, should I be focusing on spepecific muscle groups, shouldould I prioritize full body movements How do you think about that for yourself and your patience Compound exercises, which I think people are familiar with that, but they're exercises that would engage multiple muscle groups and joints. It's really the joints that they're talking about compound joint simultaneously. So a squat a deadlift presses roows ese provide the foundation for overall strength and muscle mass, and so Andg againain, when we talk about power lifting, which again, is such an awful name, it should be called strength lifting. It only has three exercises, a squat, a deadlift, a bench press. So those are three of the most important exercises there are, clearly the foundation for what they do. Similarly, when you look at bodybuilders at the opposite end of the spectrum trying to generate as much muscle mass as possible, It's pretty rare that they're not doing some variations of those. Now, a lot of times injuries will allow them to do other things. They might not do a perfect squat. they might end up doing variations of squats, but they're basically all working in the same thing Isolation exercises are also Totally helpful, valuable. We should be doing those as well. It's really kind of a question of time and goals So If I don't have much time in the gym I'm only doing compound exercises. I'm trying to make the time to do accessory movements as well But I typically start with my compound movements and then move to my accessory movements later. Other things to think about is that compound movements they're challenging. I mean there's a skill to doing a compound movement Anbody listening who's gone down the rabbit hole of power lifting and learning how to do a deadlift correctly and learning how to do a squat correctly, understands that you can have all the strength in the world, but if you don't have the control and if you don't have the coordination to do these exercises, you're not going to be able to translate your strength accordingly and you're probably going to get injured. So in many ways, that becomes Part of the enjoyment of doing those exercises is it's a technique more than it is just kind of a mindless activity. Is resistance training the only way to build muscle? A lot of times we get questions on How effective are body weight exercises It Like I like calisthenics. I like yoga Is that sufficient as we think about muscle strength, muscle mass? Resistance training with weights is hands down the most effective way to build muscle It's not the only way. One could clelearly with the right types of body weight exercises build muscle. That's going to be especially true for beginners I think we need to sort of acknowledge that going to be very difficult with many of the body weight exercises to get to that one RIR phase. Now, of course pull ups and push ups can get you there. The advantage of a pull up is most of us are going to get there in a rep range that is more congruent with hypertrophy and strength. I'm sure there's data out there that say the average male and the average female can do X number of pull ups, it's a low number Conversely, push ups for most people, I think certainly once they become fit Most people would be doing enough push ups that going to failure, they're really going be out there in muscle endurance land and therefore, they're really not going to be able to put on much size. So if size and strength are priorities Body weight exercises are not going to be your most effective way to go. Doesn't mean you're not going to get some benefit. you will probably going to get more muscle endurance How do women need to think about this compared to men. So one question we often get is as a female, should I be thinking about resistance training any differently as you ueually talk about it I think it's safe to say this is an area I'm looking forward to exploring a little bit more on the podcast. At the surface level, the advice is generally the same So there's not like some wildly different magic principle that says, oh, women need to only go to three reps in reserve or need a totally different amount of volume For the most part, it's generally the same in terms of these principles and protein requirements But obviously, the strength to weight ratios are going to be a little bit different. Women tend to have more joint laxity and they may be more susceptible to injury. So they might need to be even more mindful of tempo work, maybe more focus on the eccentric phase. But again, we're still thinking about the same rep ranges The hormones create a totally different issue. So reduction of estrogen and testosterone during menopause, if they're not on HRT will lead to elevated rates of sarcopenia. We're talking about women who are not professional athletes, but ordinary women. And so if anything, to me, that just says women need to be at least as mindful, if not more mindful of this Again, I go back to the podcast with Belinda Beck, which is one of the most enjoyable discussions I've ever had, just about the sheer bliss of watching these women in their sixties. doing a clinical trial where they're basically instructed to just walk around and lift heavy weights and see how that improved their strength, how that improved their bone density, how it just improved their quality of life overall. So Women need to be lifting weights as much as men is the big take home And while there may be third and fourth order differences, I wouldn't let any of those discourage anybody from jumping on it now. What are some metrics that people can do in the gym to track their progress on strength slash goals they should have You've often talked about a few in the past in different spots, but you just want to talk maybe about a handful of if someone's in the gym wants to test where they're at, what are a few things they could do to see Before doing that, I think we should acknowledge that tracking one RMs as a metric, one rep max as a metric of what one can do is a totally reasonable way to do it. And it's a way that I used to do it for many years, right? used to be very tuned into my one rep max of a squat, a deadlift, a bench And by the way, I didn't always do the one rep Max There are very predictable formulas that say if this is your five rep failure, your four rep failure, your three rep failure, your two rep failure will link to the table that shows what the formula is. It's pretty straightforward. Truthfully, I would do a lot of twos and threes Max two, max three and impute my one rep I don't do any of that stuff anymore. And today what I tend to focus on are other metrics that I care about. Some are power related, some are strength related. So I still keep track of my long jump. So just a standing broad jump Why do I love that? I think Andy Galpin also talked about this Amazing exercise. Once you're warmed up, don't do that one cold that is testing in one movement your maximum power and your eccentric strength. So I don't know if you' done many standing jumps anymore, Nick, but Takeoff is a maximum concentric power movement. to stick that landing You have to have the brakes. That's a maximum eccentric movement One of the metrics that I just maintain in my life as I think about aging is I want to go as long as I can in life being able to do a broad jump that is taller than my height On my floor, I have slightly longer than my height. I have six feet marked out on the floor and Every day I'm like, hey, I don't do it every day, but every day I want to be able to make sure I can comfortably do that. And some point, it's not going to be easy, right? And maybe at some point I won't be able to do it pull ups, I think are a great test for people, especially if done under control, with complete range of motion, maybe doing an exaggerated eccentric So we would say for males, five or more, for females, three or more complete pull ups with a three second eccentric People have heard me talk about a dead hang We say a target for a male would be two minutes for a female a minute and a half. A wall sit with thighs parallel to the floor, two minutes for both men and women. a farmer's carry, we would say Can you carry one hundred percent of your body weight? So fifty percent in each hand for a minute as a male, seventy five percent of your body weight, half of that in each hand, if you're a female step up with twenty five percent of your body weight in each hand, five reps per side. That's a big Big ham glute test And then a wall push up Do a wall push up just so that your feet you don't rock back and forth. It basically prevents cheating. So we'd say, you know, could a guy do twenty reallyally well controlled push upps. Could a woman do ten Those would be amazing markers of strength. and I think that what's more important to me is not whether you hit these targets, it's whether you're making progress We've talked about this before, so I think we can go through it quick, but just People are doing dexes to measure their muscle mass. You just want to remind people What metrics they're looking at on a DEXA and what percentile youd like to see them at Yeah, and some dexes just give you this information. Most don't. You usually have to calculate it on your own. So we look at apppendicular lean mass index and fat free mass index. So assuming you have a DexA scan that's not showing this to you You want to go to the section where it says, it shows you lean mass by extremity. So you would literally add up how much lean mass in left arm, right arm, left leg, right leg. putut that in kilos. So if it's done in pounds, you got to convert it to kilos And then divide it by your height, which has to be in meters squared And then that number you put on a nomogram, which we'll include in the show notes, and then you'll see your percentile. You do the exact same exercise with fat free mass Although there it's easier because you're just looking at total mass, subtracting out fat mass and dividing that by the height in meter squared. And again, you'll see these things are often, I would say, concordant, but they can be discordant We like to see people above or at the seventy fifth percentile for each of those metrics. But again, not everybody's going to get there. There are some people whose genetics, like my wife will never ever. ever get above the seventy fifth percentile. just not built that way She has a tiny build and it's fine. We focus on her strength goals, not her size goals She's not going to put that weight on. We're not going to spend much more time on it because I don't think it's nearly as important as the strength side of things seeven year old earlier today percent you think he was and AMI FFMI Was he above seventy five? Was he a strong kid? You know, it's funny. I've never seen the kid nomograms. They're going to be different because they're so short, but I'm pretty confident he's going to be ninety seventh percentile by the time he's in high school Okay, so's he's strong. He's got potential. As long as he stays away from diet soda, yeah. Well, how do you think he got so strong to date? He's not sitting there sipping diet Ckes like a chump. Okay, moving on from How to questions to now, how often questions How can someone balance rest and recovery with intensity of workouts? A C common question we get asked is how frequently should someone work out? and obviously, That's going to matter on how much time they have, but also how do you think of that with balancing that rest recovery with also needing to push to failure often like we've talked about before your training age experience age, genetics other stressors Nutrition, sleep play such a role in this And because it's all so obvious which direction these things go into I'm not going to go down the rabbit hole of each of these. It should be apparent that if you're young, If you're focusing on nothing but training, If you don't have any other responsibilities or stressors in your life If you're sleeping eight or nine hours a night Eating nonstop. There's a scenario where you can just train all day every day And then there's a scenario where you're like the rest of us and you got to pick and choose I've experienced all sides of this. and I'll probably just come at this through the lens of what I do and what I recommend my patients do because my patients like me have time is their bottleneck. And I think that's probably true for most people listening is we don't have infinite amounts of time So how do we make the best use of the time we have I think it is abundantly clear that if you train with the right exercise selection with the correct intensity the right volume you might only need to train each body part once a week. In fact, Some of the most serious bodybuilders of all time have got away with training each body part once a week. And if they can do it certainly the rest of us Schles can do it Now of course, you can do full body workouts two to three times per week. and rotate the types of exercises that go into it. I find that approach to be better for people who are early to strength training Whereas I find the more experience you get, the more you want to kind of go deeper on a set of muscle groups for a given day. played with all of these, I really like what I've been doing for the past year or so which is three resistance workouts a week A body part is done once a week and that's it done. very hard. It takes me a couple of days for that body part to recover. So for example, when I do legs on Monday, which I do, my Tuesday zone two ride, that would be the most I could muster up I would not even attempt to do a VO two Max workout the next day And sometimes I'm sore from the lift for a day or two, not uncommon Of course, we also talk about deloading. I referred to this earlier. Mike Istratel on a previous podcast recommended one week every eight to be either a significant deload or even potentially a full off week And then two week, don't even go to the gym, maybe just do some other exercises once a year. I think that's part physical. I also think it's part mental. Now again, part of that is when you're training at the level that somebody Mike is at probably an important thing to consider. At my level and for my patients, I typically am not recommending it because none of us are training quite hard enough. where we really need that full deload. Life tends to offer us deloads through vacations and things of that nature anyway, where you might just use your trip away where you can only use the hotel gym as your time to deload Is there a way for someone to tell maybe if they are over training? O another way to think about it is someone who's newer to training and they're starting to train Is there a way or something that they can pay attention to to say, okay Maybe it is worth dialing it back for a few days to rest I know this is going to sound very unscientific, but I have not found anything to be a better predictor of this than willingness to train. Now I do look at other factors. So especially on the cardio front, I'm very attuned to my resting heart rate and my heart rate variability and my sleep quality Those things tend to be far less predictive of my performance in the weight room I think it's important that people learn to differentiate the reluctance to train because I'm really busy and I don't want to get up from my desk or leave what I'm doing now to go in the gym versus, okay, now that I've gotten to the gym and I'm warmed up, I still don't want to train. Those are two different things. I often experience the former. I'm too busy I'm in a good groove. I don't really want to go and do this thing versus Okay, no, no. I'm here in the gym I've got through my warm upsets. I actually feel like crushing it When I'm in that second set and I still don't want to be in there That's usually a sign I shouldn't be in there. Or if I'm going to be in there, I should totally mix it up and do something that is totally unrelated. Just work on a whole bunch of movement things and just sort of get out of it and come back for another day to me is I think very important. I will add a caveat to that, which is technique tends to be more applicable, the more experienced you are You know, if I took a person who's never exercised and said, hey, just use your interest in exercising as a metric, they might never exercise. So unfortunately, you have to sort of develop enough experience to be able to use that One question we get commonly asked, which I think is just due to the rise of wearables that people have is where does HRV fit into undernderstanding where someone's at and if they should be training intensity dayay off, et ccetera Yeah, we've certainly talked a lot about heart rate variability And I do think that the absolute number comparing yours to your friends is not relevant, but comparing yours to yourself provroided you have an accurate way to measure it. Again, I've talked a lot about how I like using a device called Morphheus. No affiliation with Morphheus, but I like it because you use either a chest strap or an arm band where the optical sensor is in the antiubital fossa. So you're actually getting a very accurate measurement. Things on the wrist in hand are not nearly as accurate So for that setting, seeing your HRV consistently low, especially if accompanied by high resting heart rate That usually tells you you're fatigued, low parasympathetic flow, high sympathetic flow It doesn't mean you're going to have a bad workout, by the way. I've actually paradoxically had some insanely good workouts waking up on the heels of High sympathetic drive. Why because that at least transiently gives me a big boost. Chronically that's problematic. and so chronically one has to be mindful of how you meter that experience and finding Let's say outside of kind of what we talked about HRV and willingness to train Are there any other Let's call them warning signs that if someone's in the gym They're very willing to try and excited about it. but if they're seeing certain things, feeling certain things, they should kind of think to themselves. Okay, maybe today is not a data push. I would say persistent muscle soreness. you're not recovering. You're getting the good quote unquote burn that normally accompanies maybe a workout a day or two after, but it's never going away. It might be that you really need to take a rest, at least from those body parts. Another one that I'm pretty mindful of is just decreased performance. becausecause I log a lot of my data, especially on the bike I'm very cognizant to the metacycles I go through in the year And I sort of have a sense of like, for example, because I live in Austin This is not going to be surprising to anybody who's been here in the summer My performance on the bike actually goes down in the summer. Troably by five, seven percent been here five years now, so it's a pretty reproducible finding. I believe it is solely just due to the heat. Even though I'm still going to go out early in the morning to do a ride, like it doesn't matter The difference between riding at eighty five degrees and riding in the winter or if it's fifty five degrees huge in terms of VO two Max performance, but knowing In addition to those changes, are there other decreases in performance? And again, here we're talking about being in the gym? I think that's important. I think you also have to be very mindful of pain that is indicative of potential injury. So joints that are hurting things that hurt more with use. those would be things I'd care a lot about There are probably other things. The problem is other changes like mood and irritability, which can certainly indicate over traraining, they are so non specific that it's very difficult. I think you have to just try to gishalt through thinking about these things question that we get asked a lot about, especially when it relates to newer people to exercise. So if some's listening and they're like, lookook I haven't been resistance training. I want to start really worried about getting injured because you often talk a lot about the benefits of healthpand not being injured and the ramifications I can have You have a patient come to you and say, Hey, I'm willing to do this What are some ways that I can start this? in hopes of not getting injured and doing this for a long time What advice are you giving them in line with what we're saying here, which is I think everybody, but certainly a beginner or somebody coming back to it after a significant period of time off. So someone who might have been the high school otball star who lived in the weight room but now they're forty and they're kind of coming back to it. actct as though you've never done this before, foocus on injury prevention work on gradual progression. Learn foundational movements, learn correct form Joint injuries often result from high load, fatigue, both of these So you want to have controlled movements both on the eccentric and concentric side. So even if you're not exaggerating concentric, if you're just doing onene to one tempo or one to two tempo still controlling it. I think that assisted movements are really, really helpful So even on pull ups and things of that nature, there's enormous value in doing pull ups with bands so that you can get into a complete rep range, use proper scapular control and not injure your shoulder or your elbow because you have to cheek because it's just such a heavy movement doing lots of things with body weight until you figure out the right position to be in Again, I've talked about some of these before, but relying more on eccentric load to keep the weight down. And I think another very important principle for everybody, certainly something I spend a lot of time adhering to is using unilateral things. So So much of what I do for my legs, I'm just trying to think one I would say fifty percent of everything I'm doing on a leg day is single leg My left and right leg are doing separate things, which is allowing me to actually use a fraction of the weight I'm still obviously getting the same amount of work. It also develops, I think, a better coordination for many things. So I think those are kind of some of the principles that are helpful here. Moving on to now things outside of the gym, specifically nutrition. So obviously you've talked in the past Nutrition is an important factor as it relates to muscle growth. So How do you think about protein, which is something you've talked about before for Variety of reasons as it relates to growing muscle and how much protein should people get So again, the recommended dietary allowance, the RDA is zero point eight grams per kilogram per day That's sort of the lower threshold to prevent malnutrition. It's generally very inadequate for trying to build muscle or even preserve muscle once you age So if you're tryrying to do what we're talking about here, you're gonna want to be in the one point six to two point four grams per kilogram per day. kindind of call that. eight to one gram per pound of body weight peopleeople who are less active and older might even need to be higher due to anabolic resistance. Easy rule of thumb, roughly a gram per pound of body weight If you're older than sixty, you might even need a little bit more than that Again, if you're a little bit less than that, it's not the end of the world. you don't want to see as somebody at point four grams per pound or zero point five grams per pound of body weight. I think that's almost certainly insufficient to meet the demands of aging Another question we get often asked types of protein that matter more than others Protins are made up of twenty amino acids. nine of them are essential, so the body can't synthesize them. So those are the highest priority is getting essential amino acids Lucine being one of them also turns out to be a very important amino acid at triggering muscle protein synthesis or MPS as we call it. And so we're really looking at the completeness of a protein source. so how many of the essential amino acids does it have What's the digestibility And when it comes to those metrics Animal proteins generally, if not completely outdue animal proteins for completeness and digestibility. So really the big three that we think of are dairy, eggs, and beef So if you have a diet that's giving you sufficient servings of dairy and beef and eggs, you can be one hundred percent sure you are getting sufficient amounts of protein just by hitting your volume numbers I realize that many people listening to us either don't Fancy those foods or for other reasons might choose to abstain from them altogether. The good news is it's okay You don't have to consume animal products. to meet your goals, you can indeed achieve these goals with plant based proteins It will just require two things. It will require probably eating more protein probably cooking the protein whenever you can to increase the digestibility and absorption of it We often recommend with patients who heavily favor plant based proteins, And by the way, as you can appreciate, there's variability in here. So there's people who don't want beef protein. but they're still happy to consume eggs or dairy protein and vice versa. So there's lots of ways around this. But if we're talking about somebody who's really only going to be interested in plant proteins We tend to get them to try to really focus on hitting the right amounts of some of the essentials. And I'm not going to lie. It's not easy. It's not the optimal way to do it If you're willing to make the choice, then I think you have to put a little bit of effort into that What about protein timing? How do you think about the timing of protein throughout a day as someone is thinking about optimizing their protein intake? I think the data on this are still evolving, and I think the way I would have answered this question two years ago is probably different than the way I would answer today. And I honestly think it depends a lot on the protein source So a lot of times studies that are looking at this, they're using radio labeled otopes of amino acids in liquid form and they're measuring muscle protein synthesis. And those studies tend to find that you want multiple small protein meals. You certainly want to get your first bolus of protein right after working out, but you can only incorporate thirty or forty of those grams, and so you need to be continually reactivating over time Again, that might be true for the situation, which that's on. But we've also seen that cin versus whey, which is also a dairy protein produces a much longer and slower delivery of the amino acids. And so I tend to think a lot less about this than I used to. I used to really worry about exactly when I was consuming protein. Now that I don't consume way protein shakes that much if at all, and I tend to eat more of my protein I'm just trying to get fifty, forty to fifty grams of protein four times a day through a meal or snack and I'm not thinking that much more about it. what I tryry to do is avoid lower doses. So I'm not just going to be out there eating ten grams of protein in a sitting and nothing else. Now, again, we've covered this so much in one of our previous newsletters that I think just as everything that we're talking about here, the show notes will have a lot more detail on this. One question we get ask a lot about, I think as you kind of mentioned, this field is evolving, but I think one thing that sticks with people is importance of workout Potein How necessary is that? Again, I think it's less important than we used to think I am going to consume protein pretty much right after a workout, but that's also because I'm not consuming protein typically before the workout because I'm working out in the morning. That window, that anabolic window is pretty broad. I mean four to six hours. So I don't think it's something one needs to lose sleep over. Your hunger will probably dictate it anyway because you're going to be hungry within an hour or two after a workout, although probably not right after So I don't think you need to stop the press. I don't think you need to stop for breakfast right after the workout, be late for work or whatever, I think you can certainly wait an hour or two, especially with what we understand today based on that anabolic window Another piece of this that we get asked a lot about is Let's say someone is time restricted eating or fasting, quote unquote. throughout a given day So they're only consuming food for a few hours throughout the day And then we also have people who are fasting for multiple days How does fasting caloric restriction whether within a day or multiple days, impact muscle mass and how should people who are using those tools think about that so they don't potentially lose too much muscle Some of these things are going to be less relevant if you're using high amounts of anabolic steroids where you can fight the inertia of this more. But if we limit this to people who are either not taking anabolic steroids or who if they are, you know, they're doing it under physiologic replacement levels It's very difficult to maintain muscle mass as you are losing weight. So if you create enough of a caloric deficit regardless of how you do it fasting, intermittent fasting time restricted feed, whatever we want to call it Anything that creates a caloric deficit sufficient enough to induce weight loss is going to put muscle mass at risk Now what can you do to minimize that? You can meet your protein needs of approximately one gram per pound of body weight and maintain high levels of resistance training When I was doing a lot of fasting, obviously, I was creating an enormous caloric deficit. I was not eating a thing. so I was not getting any protein. I did resistance train, but all the resistance training in the world wouldn't have mattered. By the way, had I still consumed two hundred grams of protein for a whopping total of eight hundred calories per day, I'm not convinced I would have been able to have thoughtought off much of the muscle mass loss because that is still such a low calorie amount. that I'm in such a caloric deficit that I was going to lose weight. Most of that protein would have been converted into glucose, I suspect I don't think I would have had enough anabolic stimulus to maintain muscle mass. So I would say that when you look at bodybuilders who again, are the masters of this. They're not going through enormously rapid periods of weight loss. And that's generally what's allowing them to preserve lean mass in addition to, of course use is often the case in untested bodybuilding, the use of antabolic steroids. But even if you look at people who are in tested categories of bodybuilding where they're drug free, I still think their fastidious attention to diet and how they're doing it is what allows them to do this. Now, there are data that suggest that protein intake by itself can be proactive and we know this, right? So again, I think it was I think it was Lke Van Loun who had this great analogy of the bricks are the brick layers prrotein by itself. is able to induce muscle protein synthesis in the context of modest calories. There are some studies we'll link to that will show that even with significant caloric restriction, not as extreme as I just described, but say a thirty per to forty percent caloric restriction sufficient enough protein and resistance training is able to maintain some amount of muscle mass and maintain some levels of muscle protein synthesis. So again, it can be done. It's a needle that is not trivial to thread and for most people losing weight, especially if you're losing a lot and or losing it quickly, you're going to probably give up some lean mess beyond protein Any other aspects of nutrition that someone should be aware of as they're using to think about supporting muscle gain. Obviously, hydration matters. It sounds silly, but given that musselles themselves are made up of seventy percent water, which explains why creatine plays a role here. So I'd say hydration, creatine use recovery So failure to recover is going to make it very difficult to grow. That's one of the things that people who are over training are sort of missing on. So dehydration, of course, reduces the function of muscle creatine, again, we've talked about it a bunch but it's just worth remembering what it is. Creatine is a phosphate donor So it's kind of the fastest way to generate ATP, multiple clinical trials, meta analyses, nonstop demonstrate that creatine is favorable in terms of strength, power and muscle mass I always tell people it's Really one of the few supplements that I almost universally recommend. There aren't many things that I just think universally makes sense to people who are exercising or anybody for that matter. and creatine' probably the closest we have to that list for me Beyond nutrition. any other quote unquote lifestyle factors that people should be aware of that can affect their ability to gain muscle, focus on muscle mass resistance training Besides things you can't change like jeans, we've talked about the training itself. We've talked about the nutrition itself. recovery Hormones, sleep stress. huge, huge role here So let's take the most obvious of these, which is hormones the moreort testosterone you have the easier it is to put on muscle mass full stop. This is true. if you're a man, this is true. if you're a woman This is true if you're in menopause, this's true if're not in menopause, more testosterone, all things equal, more muscle especially when compounded with a training effect more difficult to appreciate is more cortisol, less muscle Chronically elevated levels of cortisol are actually catabolic to muscle. We see the most extreme example of this when we look at a patient with Cushing's disease or Cushing's syndrome where they actually experience muscle wasting ue to the hypercorticisoleemia But for many of us listening who don't have Cushing's disease but who still probably walk around with too much cortisol It's definitely hurting us. and unfortunately You don't have a pill you can take that makes your cortisol levels go down. You've got to do all of these challenging things that we all are working very hard to do to reduce our level of perceived stress. If you're not sleeping enough, you're not recovering enough. This is when the body is mostly going through its rebuilding and resilience phase. We joke about it. You see bodybuilders. they're like sleeping nine, ten hours a day pututting their bodies under so much stress that they need that maximum time to recover. So the harder you your training, the more you need to sleep for sure. Consistency, of course, plays such a big role in this. So many things in health come down to compounding and you are not going to make great gains if you are inconsistent in what you're trying to do in the gym. So if you could have the best month of your life, but if the next month you're inconsistent And you repeat that cycle over and over again, it's not going to really matter. So Peter, I think what would be helpful as we kind of think about wrapping this AA is picking a few different types of people. Let's say someone who's newer to exercise and newer to resistance training and is younger What does some programming look like for them? and how could they takeake that information to a gym and start to execute against it We can look at someone who is newer to exercise but older Look at how that maybe differs than the younger person And then I think we can look at someone who's seasoned at resistance training and has been doing it Is there anything they should do to modify their workouts to really have maximum achievement here based on what we talked about So I think let's start with someone who hasn't been resistance training is quote unquote younger patient comes to you and says, Hey, I'm willing to do this What do you want my programming to be? What should it look like when I get to the gym So first off, many ways to do this ' going to be trainers listening to this who say, I wouldn't do this, I would do that Look, I think there's lots of ways to do it. This is one way to do it. And by the way, this is a really, really fun demographic of people to work with. Why because If they adhere to this type of routine, they are going to see pretty remarkable gains. One way to skin this cat is to actually do the exact opposite of say what I'm doing where you do a three day full body program On each day, you will do each body part to some effect I don't recommend this for someone who's more advanced and wants to use more intensity and things of that nature. But for this person, it can be great. So I would say, look, Do a Monday, Wednes, Friday or a Tuesday, Thursday, Saturday, split. We're gonna do Tim in Gyim One hour. workout. So again, this is This is exactly what we're going to do with a patient in this situation who we're just introducing to the gym. So let's just say Nick, we've got a person who's been long on cardio More typically, this, by the way, might be a female, not to stereotype, but that's more often the way it shows up They're super long on cardio, in great shape. Very low muscle mass though. They've never lifted weights before. But then I'm going to say to them, hey, how much are you willing to exercise a week? They say they're willing to give me six hours a week of training We're going to take them to very high levels on their cardio front in three hours a week. But I'm going to have them spend these three, one hour sessions in the gym So One hour in the gym We would target a minimum of ten and maybe as many as twenty sets per body part per week So again, they're going to spread that out over the three workouts. They might do three to four sets per exercise, anywhere from six to fifteen reps per exercise anywhere from ninety to one hundred and twenty seconds per exercise, I'm often going to have them super setting. on this because we have the luxury of them doing whole body. They're getting rest from a given exercise, but while they're doing something for their back I might have them rest, quote unquote by doing something for their chest. So you're using opposing muscles them out at a very low intensity of three to four RIR, working them up to one to two RIR and this is a person who's not going to stop moving. We're either going to pair opposing muscles like chest and back or completely different. As recently as two years ago, I was doing a whole body workout every mayaybe three days a week where I was alternating Lower body, upper body, lower body, upper body, supersets all the way through. Lots of ways to do this, but that would be one way to do it You kind of hinted there, but just I think suuperstet sometimes is a new term for people So you just want to give like a really quick clean definition in case people pick it up from what you just said let's say you're doing a bicep and a tricep superet Instead of just doing bicep, curl, rest, bicep, curl, rest, bicep, curl, rest, you would do a bicep curl and then a tricep extension or something like that. and then a bicep curl and the tricep extension So you're resting one muscle while you're working an opposing muscle or a completely different part of the body. It's much more time efficient To be clear, you wouldn't typically You could, there's a totally different reason for doing this, but for this person, I would not sup set chest and tricep and biceps because those are not really opposing muscles and you're now getting into fatiguing supporting muscles There's a time and a place for that if you're trying to make improvements. So for example, if you're trying to improve your pull ups, you will superset them with bicep curls because you're pre fatiguing the bicep And so you're trying to double up on failure and break through plateaus and things of that nature, notot what we're doing with this person. perfect So now let's take Same person, new to training, haven't been resistance training but they're older in age How does the programming you gave the younger person differ here? prrinciples are the same because they're new to this, but we want to probably start with lower volume, lower intensity, and maybe increase a little more gradually. Big form here, big focus is on form, of course. and probablyroably slower tempos looks very similar to the other person, but the intensity is going to be considerably lower. That other person, by the way, is going to really feel smoked in the hour because they're not going to stop moving. This person, depending on their age, I might even not do the super sets, by the way. And therefore they have fewer exercises that they're going to get done if they're allocating the same amount of time for these newer people One of the questions we can get asked is If I'm going to the gym, I have two options I have free weights, which could be dumbbells, ctlebells, etcetera And I have machines So based on the comment you just made about form, if someone's newer to the gym and has that optionality Do traditionally like to encourage them to start with machines because there's less risk in the form variation than free weights I think it depends on their setup. So sometimes they'll have a trainer and if the trainer' really good I think it's fine to do anything. Look, I mean, again, go back to the Belinda Beck discussion of the Lifftmore study They were deadlifting sixty five year old women who'd never touched a weight in their life were deadlifting. This is one of the most complicated movements you could ever try to teach somebody What does it tell me? It tells me if you know how to teach somebody how to do an exercise, they can do it So I don't think it has to be that, oh, if you're a novice, you have to do machines. I think machines are great. It's a great way to start. and sometimes it's a less intimidating way to start Especially for a person who doesn't have a trainer and is kind of going to go and figure this out at their gym, which by the way, might seem really intimidating if they have to go to the section of the gym where there's just benches and sweaty dudes and dumbbells But maybe it's less intimidating, you know to be where the machines are. So I don't want to make too much hay out of it. I just kind of want that person in the gym and moving stuff around. and developing a little bit of confidence without hurting themselves. and machines are a great way to accomplish that So let's now take a person who's been resistance training anythingy specifically you recommend to them for their programming they modifying any ways? What type of advice are you giving a patent who' resesistance training some in the gym but comes to you and says, hey I want to maximize this for ban healthpan benefits What would you say Honestly, at this level, Nick, it's totally different I mean, if you take the season person who's saying I love doing this, but this is kind of like me talking to me. Now, what am I thinking about? And I have many patients who are in this boat as well. They love lifting weights. They've been doing it for a long time. But they need a direction to go in. and I think this is where the Centenaryian to Cathlon becomes very, very helpful which is, okay, you have to define your sport. What is it you want to be able to do in the last decade of your life I want to be able to swim a mile. I want to be able to ride a bike. I want to be able to hike. I want to be able to play soccer with a kid I need to be training in ways that allow my muscles to be able to do that So a lot of it actually comes down to taking things away that were increasing risk. I haven't deadlifted in over a year. Truthfully, most of the times I deadlifted, I felt pretty good But once a month I didn't I was just too fatigued too distracted. I just did something where my back would get a little irritated. was never a big problem. It's not like it ever resulted in sciatica or any of these cataclysmic outcomes it occurred to me I was like well, don't need take this risk anymore. Now again, there's gonna to be somebody listening to me that says, this guy's horrible. How could he stop deadlifting? What an idiot? Okay, fill your boots. You want to deadlift all day, knock yourself out and I hope you do it safely for the rest of your life I can just tell you that for me, the risk reward trade off wasn't there. when there are so many other exercises I can do. I can do hetfield lunges and squats, I can do belt squats. I can do so many things that are producing virtually no axial load on my spine And I never, ever have even the slightest irritation So that's an adjustment that I've made. Is that making me bigger or stronger? No, it's not. It's derisking. So d risking is becoming a component of taking myself towards my goals It's also focusing on things where I see deficits It's also focusing on areas where I say, Hey, man, like I'll give you an example. I am constantly worried as I think every middle aged person is about tearing Achilles. all have a friend who's done it I'm sure somebody listening to us has done it I'm very paranoid about this It's such a devastating injury. It sets you back so far always seems to happen when a person's muscles exceed the capacity of their connective tissue Often someone who's pretty athletic or who was formerly very athletic, who tries to go back to do something and they engage in an explosive movement But then they tear the connective tissue So sounds silly. spend a lot of time bouncing, spepend a lot of time doing exercises like calf raises that are seemingly boring, but to just work on strengthening that connective tissue between the muscle and the bones. So I can't give a generic answer here other than to say, this is finishing school. This is why we created ten squared. haven't talked too much, I guess about ten squared, but this is why we created an entire company around taking people regardless of their level of athleticism or experience and training them for the marginal decade because the level of precision that you need to train for this is as important and as nuanced as if you were training for a very specific sport at a young age like a D Caflon or a triathlon or something like that. I think that covers everything we wanted to cover in this AMA. so That said, anything you want to add, anything randomly in your head Any advice? on life that you have for anyone out there still listening? Still listening, God, that sounds depressing I don't think so. I think I've spilled all my advice for a month There we go. Well good thing. We'll see you next month then and we'll get more of that life spilling advice I think that's all we got. Peter, thank you very much for showing up again Thank you Thank you for listening to this week's episode of The Drive Head over to Peteratamd d. com forward slash show notes if you want to dig deeper into this episode. You can also find me on YouTube, Instagram and Twitter All with the handle Peter Aa MD You can also leave us review on Apple podcasts or whatever podcast player you use This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health carere services, including the giving of medical advice No doctor patient relationship is formed the use of this information And the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. 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