🎯 Key Takeaways for quick navigation: 00:00 *🏋️ Designing a Training Program for an Untrained Individual* - Initial discussion on designing a training program for an untrained individual. - Importance of focusing on hypertrophy as the foundation for strength gains. - Incorporating steady-state cycling initially for muscle growth without interference. 04:40 *💪 Preserving Muscle Power for Longevity* - Discussion on the importance of preserving muscle power for longevity and physical function. - Focus on fast-twitch fiber atrophy as a significant concern with aging. - Need for specific training protocols to target fast-twitch muscle fibers. 08:36 *🔄 Progression and Movement Patterns* - Importance of starting with low volume and optimizing movement patterns for beginners. - Gradual progression over time while being cautious of soreness. - Building movement patterns and foundational skills for long-term progress. 14:20 *⬆️ Advancing Training Intensity* - Transitioning to higher intensity and diversifying workouts for continued progress. - Introduction of power and speed training alongside muscle growth. - Addressing concerns about injury prevention and functional fitness for long-term health.- 00:00 💪 Initial Training Program Design - Designing a training program for an untrained individual with goals of gaining muscle and strength. - Hypothetical case study discussing goals, commitment, and program design considerations. - Focus on addressing muscle insufficiency, untrained status, and long-term functional goals. 02:35 *🏋️♂️ Training Strategy for Untrained Individuals* - Prioritizing hypertrophy as the foundation for strength development. - Highlighting the potential for concurrent training with steady-state cycling to induce muscle growth. - Emphasizing the importance of longevity and physical function in designing the training regimen. 05:23 *🕰️ Longevity and Physical Function* - Discussing the significance of preserving muscle power for long-term functional abilities. - Explaining the decline in muscle power with aging and the importance of addressing it. - Highlighting the role of specific training protocols in preserving fast twitch muscle fibers. 08:10 *🔄 Movement Patterns and Muscle Fiber Preservation* - Emphasizing the necessity of targeting fast twitch muscle fibers for long-term functional health. - Addressing misconceptions about accidental muscle growth and the importance of intentional training. - Focusing on optimizing movement patterns and preventing injuries through foundational exercises. 14:20 *⏭️ Progression and Advanced Training* - Transitioning to advanced training phases focusing on power, speed, and muscular endurance. - Introducing exercises to improve power and movement efficiency. - Emphasizing the role of training in maintaining mobility and preventing falls for long-term health. 18:19 *🏞️ Focus on maintaining physical abilities for daily activities and enjoyment with family,* - Aging gracefully involves maintaining physical capabilities for daily activities and spontaneity. - Activities like hiking, climbing, and playing with kids require functional strength and agility. - Long-term goals should include being able to travel and actively engage with family members. 19:42 *🎯 Incorporating explosive movements and plyometrics into workouts,* - Adding plyometric exercises like box jumps, bounds, and medicine ball throws helps develop explosive power. - Plyometrics aid in maintaining fast-twitch muscle fibers crucial for agility and quick movements. - Including short bursts of sprinting or jump rope sessions enhances athleticism and overall fitness. 24:30 *💪 Structuring strength training with varying rep ranges and intensity levels,* - Implementing full-body workouts ensures consistency even with occasional missed sessions. - Varying rep ranges (e.g., 5-7 reps, 15-20 reps) and intensities (e.g., RP 7-8) targets different muscle fibers and adaptations. - Incorporating isometric exercises on certain days enhances joint stability and connective tissue health.
What blew my mind was the fact that in the first 5 minutes of the video I felt Peter was talking about me. 10 years ago I was that active guy, I was even participating in triathlons, now I hardly ever go on the bike, I rarely swim, I never run, I just do zone 2 on the bike in the gym 4 hr/week.
I'm a physiotherapist who is turning 60 this year, so not only is this personally amazing info, but I will be applying it to my patient rehab programs for those over 50 yo, as they hit stage 3 of their treatment!
This is so informative, I'm a 42 yr old female mother and started training 10 months ago after no exercise for many years! I started with interval cardio, pilates and resistance. I slowly increased strength and cardio fitness. I've now transitioned to F45 with a bit more intensity. I'm also thinking long term even though I have arthritis and bulging discs, I can deadlift 30kgs with 10 reps and it hasn't caused any back issues. I'm still in the process of mastering box jumps and skipping this is a slow process for me but will hopefully be able to do it! Great vid thanks
Man, I am glad I started weight lifting in my 20's and continued through my 40's. I'm 70 now and can sweep my 4 and 6 year old grand kids up in my arms with no problem. I babysit them weekdays and it helps to be chasing them up and down the stairs and around the house all day.
Thank you, at 69 and noticing the loss of muscle mass and speed, these give me a place to expand beyond the treadmill and bike. Dead weight on the weight machine is being constantly skipped. Try, get sore, stop, rinse & repeat.
Great stuff Peter. I am a 61 yr old male. Used to be athletic. Here's a fun routine I do that has produced TONS of these benefits (I think). I take a tennis ball and baseball glove. I pitch it (literally like a pitcher on a mound movement) and then have to scramble to field it. I explode off the "mound". I then have to squat and explode laterally. I bend, I twist, I extend, etc, etc. I also get a fairly good cardio wo. It is fun, it is a ton of movement in one combo exercise routine.
Good morning to you both and Thankyou so much for thiis gold interview. I am 62 and was a gymnast and dancer in my youth. I had 5 children worked as an orderly for 25 years in orthopaedic surgery and stroke n medicine. I retired at 60 to take care of my immobile elderly mother for 3 years. This interview is a gift. as I am feeling crippled somewhat and full of osteoarthritis stiffness spinal stenosis degenerative. Disc disease, muscle imbalance and pain. I recently had a fitness evaluation to get a baseline of my overall athletic wellness. At 116 pds I have 71% skeletal muscle and 28.5 percent body fat. Multiple imbalances to work on. I will put these recommendations into action so I can enjoy movement with my three grandsons, and be able to enjoy my necks 40 years. Thankyou to you both for sharing your wealth.❤💪🏽🌟🙏🏽
Love the content Peter, I’m in my mid 20’s and have become and avid listener. Your talks and advice has been extremely helpful in allowing me to adjust my mindset and get into a much healthier routine than where I was a few years ago. Thank you! 💪👏🙏
This is such great information and sometimes so overwhelming! I have been hyper mobile all my life. My back went out for the first time at 13. I rode horses growing up, swam, went to the gym. The decade of my 30’s I taught yoga for 13 years, tried to run but as i got older it made my back feel compressed. Finally i started reformer pilates and everything felt great. I ride my peloton and do both zone 2 and tabata etc workouts. I was inspired by your videos just started a 4 week weight training program “stronger you” on the Peloton platform. I was feeling great and week 4, boom back is out. It is so hard and frustrating to know how to gauge the work and not get hurt. This is a recurring theme for me and pilates has been the main thing i can do without injuring anything. I also have two say i have not found a trainer who can train me with the knowledge of how to work with hyper mobility and all the classes are about speed it feels like which is what i can NOT do because my range of motion is so big it is not supported. This seems like it could be a huge problem as i get older. Do I start again and take more time? Did I increase the weight too soon? Ugh. Frustrated.
@thesparkedlife My best advice - Get your hands on a copy of Scott Hogan's book 'Built from Broken' ...which will give you a lot of insight into things about fitness training [that I guarantee, you did not know], to SAFELY practice strength & hypertrophy in a way that protects your joints & your connective tissue; promote & retain collagen, elastin & synovial fluid... plus the importance of incorporating mobility training into your protocol. The book will also give you a 20-20 vision in the rear view about what happened to your back - which probably seemed to you to be a sudden & acute injury to your back - but in actuality was something that took a long time to finally symptomize. I'm guessing that your back issues probably have alot more to do with connective tissue than muscle. AND...the way you are now trying to navigate exercising & moving in such a way to 'protect' & avoid re-injury is what you may be doing exactly wrong. Sounds counter-intuitive, I know. But read the book and it'll become clear to you. It's an excellent book, imo. The only thing I found lacking are the low quality, black/white, but very low-contrast, amateurish photography demonstrating fitness moves. The saving grace about this poor photography situation are the clearly written instructions accompanying each photo on how to execute the exercises. And these exercises aren't anything any different than any strength training moves you'd find in a well-illustrated exercise book, on YT, or online - except that execution with regard to speed, weightload & # of reps with these exercises would be different from the norm.😊
I think what's probably not clear to many people is that this is what everyone should be doing, not just middle-aged super busy people. And THEN if you have very specific goals like a certain amount of hypertrophy, an athletic goal - do you train how people envision training (how specifically people try to train).
Thanks for this. I’m sure it’s difficult for someone with great physical strength to imagine what it feels like to be someone untrained for 10 years and the physical limitations of that. Realistically, an 18in box jump for someone like this, especially if middle aged and just getting back into training, is something you might work up to later but not be able to easily start out with on a new training program.
Yeah, the box jump blew me away as doesn’t seem at all realistic for the hypothetical person they’re discussing, not even a 12” box jump IMO and a good way to get hurt when you don’t land on top. Step ups on 12-18” more realistic and I wonder why step ups weren’t mentioned. Jumping rope, skipping, etc. more realistic
The fast twitch fiber thing is basically highlighting the need to practice sprinting as we age. Once a week is a good goal for me. The rest of the programming, honestly hire a trainer or join a class, like a foundation starting strength class or beginner kettlebell class etc. It will save you so much time.
I’d be happy to help you from someone who actually went down this path. Most videos are just a bunch of random content because videos need to be put out every week. Start with doing push ups 7 days a week. If you’re out of shape then do them against a wall. Do 5 of them every morning as soon as you get out of bed. If you do this for a month you just taught yourself discipline. Literally 30-45 seconds a day. That’s it. Congratulations! After a month add 5 air squats right after your push ups. Just wait 1 minute as a rest after the push ups. You now have built mental discipline and a workout plan and all you need to do is spend 2 minutes a day. -Workout- 5 push ups (30 seconds) Rest (1 minute) 5 air squats (30 seconds) -Month 3 + 4- Get yourself a “rucksack”, or even a weight belt and strap approximately 10 pounds in or on it and every Saturday morning you are gonna go rucking for just 1 mile, right out your front door. You now have ridiculous discipline and if you can do this for 4 months can anything really stop you? You’ll be ready to add weights, add exercise like an arm curl and you’ll know exactly what to do and when. You’ll naturally start adding weight to the ruck, you’ll naturally start to increase the distance etc. By month 6 you’ll add just 1 simple HIIT session a week. And that’s it! Just do it simple for 6 more months! That’s a year program for you. The weight doesn’t matter, the exercises don’t either. The only thing that matters to building discipline and that’s a skill built slowly over time. 1 year of discipline you become unstoppable! Good luck.
Thank you for this video. Very interesting subject for myself, as I am now over 60 and have had a type of injury for the past 15 months that no one can figure out. My wife and I are very fit, we resistance train during the week and do more endurance (stair climbing/hiking) training on the weekends. This has really put a damper on my and my wife's activities, and I'm looking for every piece of good advice I can find. I've been to (3) Medical groups, have seen about (14 doctors) now, have had every type of medical image taken of my spine, right flank and abdomen with multiple treatments in and outside of traditional medicine having zero affect on my condition. The muscles of my low right back/spine, from the thoracic down through my lumbar, have been locked in a spasm for the entire 15 months, along with the right "love handle" area being totally numb for the same time-frame. This is every day, all day, from when I get up until I go to bed, these muscles are locked and in several states of cramping throughout the day. So, I haven't been doing my usual workouts, and I'm looking for ways to continue resistance training without further aggravating my back/right side. On a side note, it is possible to accidentally submit someone, and I know because I did it once while training. My training partner that day was several inches taller than me, and we were working on standing choke holds, so I had to reach up to get my arm around his neck. Well, as the instructor was explaining what we were working on, my arm was around his neck the entire time. Since I was shorter, my body weight assisted my arm, putting enough side pressure on his neck, and to my surprise, he collapsed at my feet! One submission on my record!
If you implement one quarter of the things Peter talks about in his videos then you will already be way ahead of 90% pf the US population. Getting to a lean body mass and regularly working your VO2 max creates a foundation. All the rest of this stuff is icing on the cake.
Please excuse if my comment is out of place. I'm a 75 years old male who hikes and walks and not overweight and in reasonable shape..I was recently called into a pickleball match suddenly and had never played before or even knew the rules. That night my legs were sore. I was asked to play a second round the next early morning...i knew it was a bad idea but i "manned up" and played the second round...fell a time or two but got through it. Now. a few weeks later I'm hobling around on very sore legs and pelvic/hip areas...I cannot believe how serious this has been for me. If anyone else is staring into the seemingly innocent game of pickleball, please get into it slowly and carefully if you are a certain age.
"A few weeks later" Sounds like you're waiting for passive-recovery to fully heal your soreness and possible injury. You'll get better results with active-recovery: Stretching and muscle massages at least once a day until you fully recover. When you get older, the body doesn't heal on its own the way it used to when you were younger.
Hope you're doing better at this stage! I've had great success doing physical therapy for issues like yours. Having conquered pain issues I thought I was stuck with has made me a huge proponent of PT.
@pirateslife4me 7 months after the pickleball fiasco my upper leg and hip muscles still cannot just heal... Some days are better than others and I cannot understand why. I still plan on healing, but it's been a difficult ride.thanks for your interest and maybe PT is in my future.
Great talk, but provide a sample routine, as the talk is above the level for consumption for the general public who were the target audience for this episode
I think, they've said everything you have to know in order to start. The rest - ask google. Make your homework :) First 6 months: do compaund exercises with really low weights. (google: "compound exercises) do them for 30-40 minutes, just get used to the working out. Next 6 months: they've covered the first 10-15 minutes (box jumps, jump rope, medicine ball tosses) and the next 45 minutes: 3-4 sets of compounds exercise to cover the full body (pushups, squats, bench press, pull ups/downs, dips, overhead press, lunges, you choose) and or some interval training: start sprinting/swiming/cycling for 30s-1 minute at 70-80% of you max, and slow pace 1-2 minnutes. Repeat it 4-6 times. WIth time you increase both parts, so you can end ideally in 4 min intense, 4 min slow and do it 4 times.
Great content and wisdom. As a functional movement coach I would add in helping untrained individuals learn how to activate their muscles before starting the exercises
Set “SMART” goals and just start moving in ways you enjoy (like walking, hiking, or a sport) to just start being more active. Even starting at 5 minutes a day can help build habits. Get creative. Maybe set some small weights out and move them around a bit when you watch a show or listen to a podcast. Then maybe you’ll feel more ready to follow regular training recommendations. (Just ideas)
Amazingly eye opening! I run very regularly (55 years old), but hadn't done any weight training until last year. Had no idea just being a cardio guy won't keep me out of the old folks home. Weight training isn't nearly as bad as I thought, and honestly, I kind of see the soreness as a feature. It means I did something! I like going to bed and feeling my arms a tiny bit sore.
An 18" box jump for the out of shape, let alone an out of shape person over 60 made me almost turn this off in discouragement and failure the minute I heard it. Along with the sprinting. I'm not overnourished, I fit what exercises I can in during the day because I still work a 70 hour week. But, I wanted to cry when I heard this. Was recently diagnosed with cancer and want to keep myself as strong as possible. I persevered in watching, and found some useful takeaway information, although it is hard to push through.
Thought I make a suggestion. It would be great if you could find a pool where you can get a good workout in the water. I am dealing with lung cancer, almost 8 years now, and find I can do more than 100 squats plus 100 walking and lateral lunges, or pistol squats in 3 ft of water. Also jog in chest or above chest high water, my aim is a mile each time, and using the foam dumbbells, I can do compound exercises working my chest/back, arms and shoulders. It’s a heck of a workout. The biggest obstacle are the people who just stand in circle chatting, oblivious that they are standing right where the water level is ideal for my workout. I am the weird one in the pool😊. Go there to workout, not socialize. I live in a community with a large pool and I go across the width of the pool. I have bad knees, problems with feet….improved both by watching videos where physical therapists demonstrate how to heal, resolve the issues, avoid surgeries. I could not do the stairs, it took a while, but I do the stairs. Knees are not as should be, but it’s a huge improvement and I am still working on it. It’s a 1.5-2 hour workout and I feel like I worked out, but good. Don’t get down on your current situation, accept the challenge and do something each day to help yourself. I am here almost 8 years post grim diagnosis, was told maybe 6 months, go home get your affairs in order. Offered me only palliative treatment, stage 4 NSCLC, lung cancer ALK + greatly metastasized to other areas and organs. I am currently dealing with another new mutation, exhausted the 3 tiers of target meds. Uncertainty ahead😊, I proceed with caution, heavily advocate for myself, not going to rely only on medical recommendations, I heavily research before I agree to next course of treatment. I was diagnosed in 2016, will be 73 this year, worked till Covid came on the scene, otherwise I probably would not have stopped working. You can fo this, you have a lot of living ahead, focus on positive, there is more wright with you than wrong with you and your current situation. Wish you the strength to live your best life that you can. 😊
For those with disc degenerative disease like me (herniated lumbar discs, still experiencing discogenic pain after L5S1 discectomy), our spine can't bear much weights. I am told not to run jump, even squat. In fact, I cannot even sit for long without pain. How do I maintain muscle mass, sarcopenia and increase fast twitch muscles? I feel so hopeless. 😢
I loved Dr. Galpin's comments on strength, endurance and speed loss with aging. This fits with what I have come to believe. It is great to hear that there is data to support these ideas. Does anyone know where I can get the plots that he described? There are two ways that we can respond to this information. 1. At age 70 I could to decide to only work on strength and endurance because those are what I am still good at. 2. Instead I plan to add sprints and plyometrics back into my workout routines.
I'm 72. I was listening intently to the really brilliant discussion until you mentioned an 18" box jump for starters. Ah, you're not talking about me. For me, when my arthritic knee isn't too sore, maybe 3 to 5" is a 100% effort. (Vigorously active since teens.)
I had the same reaction. I thought this a rather unrealistic expectation for any out of shape individual, let alone one over 60. A 6-8" might be doable.
I loved Dr. Galpin's comments on strength, endurance and speed loss as on ages. This fits with what I have come to believe; it is nice to hear that there is data to support these ideas. Does any one know where I can get the plots that he described?
OMG, he just described my Calisthenics weekly program: -rest day -rest day -Heavy training: 6/8 reps, buffer 2, 5/3 min recovery time. -rest day -Easy training: 12/15 reps, buffer 1, 2/1 min recovery time. -rest day -Isometrics: 30-60sec, buffer 0, 1 min recovery time. I train full body the big 6. What I need to implement is more variety and explosivity. I realised I am perfecting just those 6 movements pattern, and never at fast execution.
@@lucagonnet4784 Rep Exercise HEAVY DAY 8 25kg Archer Squats 8 Ring Pull Ups 8 Ring Pike Push Ups (Box) 8 40kg One Leg RDL 8 Tuck FL Rows 8 Ring Dips EASY DAY 12 Archer Squats 12 Ring Box Pull Ups 12 Ring Pike Push Ups 12 40kg RDL 12 Ring Body Rows (Box) 12 Ring Push Ups ISOMETRICS PULL (Vertical) Hang L-sit PULL (Horizontal) Ring Advanced Tuck Front Lever PUSH (Vertical) Wall Handstand PUSH (Horizontal) Ring Support L-sit SQUAT Horse Stance/Wall Chair HINGE One Leg Bridge
Would love more content about being "underweight"! This muscle gain stuff if super helpful, and always feels geared towards overweight. How can you ALSO put on a layer healthy fat on top of more muscle?
In my 50's was physically active (running with weight vest and KB training) until an unknown cause of back pain. I have declined to being effectively bed bound and unable to walk. Doctors have only seen me twice in 4 months and only prescribe pain killers. I want to train but physically I can't, what can I do to save my rapidly atrophying body?
I'd be curious to know if there's something I could do at home without equipment. Also: in my case I'm starting out with significant peripheral neuropathy resulting from TB meds so anything like a box jump makes me nervous - it would be easy to injure my foot and or ankle since response time is slow.
any time i've ever been sore due to exercising I just took it as a sign things were being accomplished. it was anything but discouraging. gotta bump it up when it gets comfy.
I am a 76 year old female. I have been doing resistance training, balance exercises for the last year, core conditioning classes for the last year and have lost 25 lbs in the last year. I have tried skipping and box jumping in the last six months but Ihave a arthritic right knee and I am having a difficult time completing this exercises. I know this exercise is necessary for utter longevity. Can you recommend other exercises? I watched another video presented by an Australian professor recommended juggling or bouncing a ball against a wall with onehand and catching the ball with the other hand for 10to15 minutes. These seems so simple. Please respond . ❤❤
Great topic 👍thank you for covering this! I was just diagnosed with distal DVT ( had varicose veins for years with resulting insufficency in that leg) ...now unsure if I should push harder now or start slowly to get active again? ....ps have not been active for years
Unfortunately in your target audience for this conversation lol.. Just went out and over did it on the road bike lol. This is kind of terrifying actually. We are just early 60 and my wife has fallen twice in the last few months and didn't catch her fall AT ALL. I couldn't believe it, but I see she lost enough speed and strength for even this most basic thing. Both of our balance is eroding too. Aging sucks!
Good stuff! I am almost 60 and jumping 20-30 foot jumps on my mountain bike and have crashed numerous times with hard impacts. Are you saying my hip will break much easier if I simply trip vs falling off my bike that is equivalent to falling off the top rung of a ladder plus the speed of the bike?
Are there alternatives to box jumps for women menopause & post menopause and specific routines for this age and gender group to help increase and preserve fast twitch . Women - especially menopause & post are not little Men. Our hormones efffect tendons in this age group. I actually strained my hamstring doing box jumps with force. What other exercises to ward off sarcopenia
Some constructive criticism. I really want to understand what is said, but frequently I cannot understand the words even if I replay the video over and over. You must understand, that people like myself are 100% ignorant about the subject and not understanding (acoustically) results in not understanding the gist of what is said. People have to stop "mumbling", speak slower in concise sentences and articulate words which are not common in the english language. What is said is only understood by those who are already fluent in the subject matter. Do not misunderstand, I can comprehend a complex sentence, but I cannot understand a statement when some words are not articulated properly.
on one hand i dont want to give my parents hope that theyll pick up their grandkids in the next 20 years, on the other hand id really like for my parents to see this and act on it, and not have them in long term care after breaking their hips :(
plz tell me will 15 to 20 minutes of indoor cycling will be enough if its performed at 60 % to 70% that is my heart rate maximum being 183 and during exerse for 20 m if its around 140 to 150 plz reply dear
why worry about fast twitch fiber and instead use that time to enhance slow twitch fiber from a young age? would that be more useful for longevity? maybe I dont want to sprint, maybe I just want to be able to lift things from the ground, dance, and run and play basketball or soccer.
Huh? What muscle fibres do you think you're using when you're playing soccer, or basketball, or doing any kind of activity that's above the lactate threshold? Trust me, you want to enhance your fast twitch fibres
@@backfru I assume its a mixture, just like alot of things in life but what I am interested in is the fact that slow twitch muscles are made for endurance so wouldnt you want that for longevity?
I am 64 years. I suffer from Rheum Arthritis and Fibromyalgia. It is very bad in my whole back (from my neck to my lower back). Knees are giving me problems and my hands and wrists are bad. Is there hope for me ?? - specific strengthening exercises and exercises for stamina ... overall fitness ?? I feel absolutely useless.
For women I strongly recommend the bar exercizes of ballet training...keep those up, though ALL AGES, every day. Biking 40 miles on saturday and sunday, or swimming a few miles. Make sure you keep those muscles ready for downhill skying. Upper body for windsurfing or sailing.
Hi guys! Really appreciate this. Quick body question. If my transverse abs on the right side are bigger and always have been, but my left leg is more stable and stronger with split squats, what should I do to correct this? I don’t know how to do end range stuff and I worry my feet have something to do with it. Thank you!!!
Love ya' both... and, I have a selfish suggestion: I need workout videos to put this knowledge into practice. Former professional landscaper/bike commuter, now retired and tired, 70y/o, osteopenic and sarcopenic. Have access to gym, but no trainer. I'd love a series of workout videos, and advice on training/recovery days. I know this may be a bit like a sick person asking a doctor who hasn't seen me "prescribe", but surely there is a place for some general progressive training exercise videos that could help me (and others) rebuild.
i live in sacramento and truly need help to get to the next level. does it matter if you get coached from a personal trainer or is this some that could be done online? any recommendation? i run 30-40 miles per week 80/20 rule 52 years old diabetic and hypertension family history. any help would be welcomed i am working on eating plan as well
When average untrained people say they are worried about getting too big,it's like saying I start work at McDonald's tomorrow but I'm worried I will get too rich.
How smart are box jumps for the elderly? What is the risk of missing a jump? Why not floor jumps? A missed jump for an elderly person is much worse than for a young person. We're training someone to help prevent falls by putting them at a higher risk of a fall during training?
_Note regarding floor jumps:_ I see where it was said that there is a concern with the impact of eccentric deceleration, but how high can seniors jump from the floor? Most of the jump height in a box jump is by bending the knees, then landing on the box and finishing with a squat by standing up. Why not just substitute that with a fast-as-possible body squats? That can be combined with a floor jump where I doubt most seniors could get higher than 8 inches without bending their knees at the top of the jump. In other words, at the time their feet leave the ground, their legs are straight, not bent at the knees.
I’d never advise anyone, anyone to do a box jump at any age. No practical reason for anyone to do this. Former trainer, now 60. 15 levels of fusions in my back and 3 knee surgeries. Probably due to stupid stuff like box jumps! He’s clueless.
I’d never advise anyone, anyone to do a box jump at any age. No practical reason for anyone to do this. Former trainer, now 60. 15 levels of fusions in my back and 3 knee surgeries. Probably due to stupid stuff like box jumps! He’s clueless.
@@marieoliphant8305 I could see an elderly person become fatigued and miss their last rep. They could fall and break a hip or a wrist. Even the simplest injury of scraping a shin could be terrible. Older people typically don't have good circulation in the lower legs which results in wounds not healing fast. Try searching for _missed box jump._ You'll find stories of young people complaining about missed boxed squats, especially when using plywood boxes.
The stress on knees, even in young people adds up over time. Risk is way to high for most everyone. No practical purpose to do something risky when there are many other moves that are safer. Having been a trainer and married to a two time Olympian I see so many trainers asking clients to do exercises just for sake of doing something different. They are more concerned with their own image than their clients safety. this guy reminds me of that type.
I find these discussions intriguing but am I misunderstanding something here or are they saying 3hrs/week of Zone 2 then on top of that 3 more hours for the extra muscle/strength stuff for someone who doesn't want to be an athlete? That's 6hrs a week? Doesn't that seem ambitious for someone who works an office job? Maybe I mis-heard.
I love these random average individual targeted recommendations. Peter knows exactly how to formulate the questions for us average Joes. Also, I love the t-shirt. I have a similar one with Ayrton's signature, but with a picture of the Marlboro livery McLaren as well. ✌
unfortunately some women deal with chronic pain from fibro, autoimmune diseases, small fiber neuropathy. I would love to lift weights. All I can do is walk and I am lucky I can do that.
@@greglaflame7759 Unfortunately not, but I can always hope! Seriously though, I am still trying to recover some strength and energy from a bout of covid nearly 2 months ago, so I am a long way from that at the moment.
Summary: keep doing your zone 2 (walk, row, etc) separately. you could even use that as a warmup for your workout 1st 6mo: • 2-3 sets of 4 compound (not isolation) exercises per ~30min full body workout, 3x/wk • examples: squat, deadlift, bench/pushups, overhead press, bent over rows/pull up variations. pick 1 for legs 1 for push 1 for pull and 1 that sounds fun that day. • start light, low volume, hyper focus on form. you will get sore but try not to get TOO sore. you are building a foundation for the movement patterns not going super hard. 2nd 6mo: • 3-4 sets of 4 compound exercises per ~45min full body workout, 3x/wk, RPE 7-8 • add 10-15mins of power/speed to beginning of workout (keep effort/volume low) • examples: box jumps, med ball slams/throws, jump rope, broad jumps, hopscotch, 70% effort sprints (10-15secs ea, accelerate & decelerate slow, full recovery between reps) • play light tennis / pickleball / basketball occasionally (or use it as your warmup)
I wish I could meet with you as an individual. I've been lifting my entire adult life. After surviving cancer, I can't get the weight I lost back as muscle. I lift heavy using a YT guru. Problem is I'm 72, 124 lbs, 5'3". I still lift, do deep breathing, walk, stretch, hang (not for long). 3 to 4 times a week. Still I can't get that muscle definition. I refuse to give up. I look too skinny and I EAT.
🎯 Key Takeaways for quick navigation:
00:00 *🏋️ Designing a Training Program for an Untrained Individual*
- Initial discussion on designing a training program for an untrained individual.
- Importance of focusing on hypertrophy as the foundation for strength gains.
- Incorporating steady-state cycling initially for muscle growth without interference.
04:40 *💪 Preserving Muscle Power for Longevity*
- Discussion on the importance of preserving muscle power for longevity and physical function.
- Focus on fast-twitch fiber atrophy as a significant concern with aging.
- Need for specific training protocols to target fast-twitch muscle fibers.
08:36 *🔄 Progression and Movement Patterns*
- Importance of starting with low volume and optimizing movement patterns for beginners.
- Gradual progression over time while being cautious of soreness.
- Building movement patterns and foundational skills for long-term progress.
14:20 *⬆️ Advancing Training Intensity*
- Transitioning to higher intensity and diversifying workouts for continued progress.
- Introduction of power and speed training alongside muscle growth.
- Addressing concerns about injury prevention and functional fitness for long-term health.- 00:00 💪 Initial Training Program Design
- Designing a training program for an untrained individual with goals of gaining muscle and strength.
- Hypothetical case study discussing goals, commitment, and program design considerations.
- Focus on addressing muscle insufficiency, untrained status, and long-term functional goals.
02:35 *🏋️♂️ Training Strategy for Untrained Individuals*
- Prioritizing hypertrophy as the foundation for strength development.
- Highlighting the potential for concurrent training with steady-state cycling to induce muscle growth.
- Emphasizing the importance of longevity and physical function in designing the training regimen.
05:23 *🕰️ Longevity and Physical Function*
- Discussing the significance of preserving muscle power for long-term functional abilities.
- Explaining the decline in muscle power with aging and the importance of addressing it.
- Highlighting the role of specific training protocols in preserving fast twitch muscle fibers.
08:10 *🔄 Movement Patterns and Muscle Fiber Preservation*
- Emphasizing the necessity of targeting fast twitch muscle fibers for long-term functional health.
- Addressing misconceptions about accidental muscle growth and the importance of intentional training.
- Focusing on optimizing movement patterns and preventing injuries through foundational exercises.
14:20 *⏭️ Progression and Advanced Training*
- Transitioning to advanced training phases focusing on power, speed, and muscular endurance.
- Introducing exercises to improve power and movement efficiency.
- Emphasizing the role of training in maintaining mobility and preventing falls for long-term health.
18:19 *🏞️ Focus on maintaining physical abilities for daily activities and enjoyment with family,*
- Aging gracefully involves maintaining physical capabilities for daily activities and spontaneity.
- Activities like hiking, climbing, and playing with kids require functional strength and agility.
- Long-term goals should include being able to travel and actively engage with family members.
19:42 *🎯 Incorporating explosive movements and plyometrics into workouts,*
- Adding plyometric exercises like box jumps, bounds, and medicine ball throws helps develop explosive power.
- Plyometrics aid in maintaining fast-twitch muscle fibers crucial for agility and quick movements.
- Including short bursts of sprinting or jump rope sessions enhances athleticism and overall fitness.
24:30 *💪 Structuring strength training with varying rep ranges and intensity levels,*
- Implementing full-body workouts ensures consistency even with occasional missed sessions.
- Varying rep ranges (e.g., 5-7 reps, 15-20 reps) and intensities (e.g., RP 7-8) targets different muscle fibers and adaptations.
- Incorporating isometric exercises on certain days enhances joint stability and connective tissue health.
thank you al lot! btw, what is RP?
@@AnnelyAnnireps perceived. Or perceived reps of exertion. 👍🏾
Nah it's RPE, rate of perceived exertion. So RPE 7 is a 7/10 (70%) effort with 10 being gun to your head you cannot do another rep
Bless 🙏🏼
This content deserves a bigger audience. Well done to both guys - both legends.
What blew my mind was the fact that in the first 5 minutes of the video I felt Peter was talking about me. 10 years ago I was that active guy, I was even participating in triathlons, now I hardly ever go on the bike, I rarely swim, I never run, I just do zone 2 on the bike in the gym 4 hr/week.
I'm a physiotherapist who is turning 60 this year, so not only is this personally amazing info, but I will be applying it to my patient rehab programs for those over 50 yo, as they hit stage 3 of their treatment!
You defined me to a T, Peter. Literally, exactly who I am, where I’m at, and my mindset. Thank you for this.
This is so informative, I'm a 42 yr old female mother and started training 10 months ago after no exercise for many years! I started with interval cardio, pilates and resistance. I slowly increased strength and cardio fitness. I've now transitioned to F45 with a bit more intensity. I'm also thinking long term even though I have arthritis and bulging discs, I can deadlift 30kgs with 10 reps and it hasn't caused any back issues. I'm still in the process of mastering box jumps and skipping this is a slow process for me but will hopefully be able to do it! Great vid thanks
What training routines/exercises did you start with? I have bulging discs and everything makes my lower back hurt :/
@@spac3jam514take a look at yoga by Tim. He has specific exercises for lower back issues. You basically build up the muscles around the area first
you are gorgeous
Isn't it empowering?? So proud of you 💪🏼
Man, I am glad I started weight lifting in my 20's and continued through my 40's. I'm 70 now and can sweep my 4 and 6 year old grand kids up in my arms with no problem. I babysit them weekdays and it helps to be chasing them up and down the stairs and around the house all day.
At 44yrs of age - what you’re talking about is my focus. To move well at 70 & hopefully 80+. Well done
Thank you, at 69 and noticing the loss of muscle mass and speed, these give me a place to expand beyond the treadmill and bike. Dead weight on the weight machine is being constantly skipped. Try, get sore, stop, rinse & repeat.
I noticed loss of muscle mass and speed at my 35 :/ It's my second week in the gym and after that video I think to change the program completely.
@@pavloshtefanesku5109speed won't increase at gym
Great stuff Peter. I am a 61 yr old male. Used to be athletic. Here's a fun routine I do that has produced TONS of these benefits (I think). I take a tennis ball and baseball glove. I pitch it (literally like a pitcher on a mound movement) and then have to scramble to field it. I explode off the "mound". I then have to squat and explode laterally. I bend, I twist, I extend, etc, etc. I also get a fairly good cardio wo. It is fun, it is a ton of movement in one combo exercise routine.
Good morning to you both and Thankyou so much for thiis gold interview. I am 62 and was a gymnast and dancer in my youth. I had 5 children worked as an orderly for 25 years in orthopaedic surgery and stroke n medicine. I retired at 60 to take care of my immobile elderly mother for 3 years. This interview is a gift. as I am feeling crippled somewhat and full of osteoarthritis stiffness spinal stenosis degenerative. Disc disease, muscle imbalance and pain. I recently had a fitness evaluation to get a baseline of my overall athletic
wellness. At 116 pds I have 71% skeletal muscle and 28.5 percent body fat. Multiple imbalances to work on. I will put these recommendations into action so I can enjoy movement with my three grandsons, and be able to enjoy my necks 40 years. Thankyou to you both for sharing your wealth.❤💪🏽🌟🙏🏽
Love the content Peter, I’m in my mid 20’s and have become and avid listener. Your talks and advice has been extremely helpful in allowing me to adjust my mindset and get into a much healthier routine than where I was a few years ago. Thank you! 💪👏🙏
Thumbs up for Attia's shirt!
Here, here!
Addicted to Senna. An otherworldly driver.
Peter’s gotta be the biggest Senna fan of all time!
Sempre Senna!
Are you telling me that that's a senna tire behind him??!!!!😮😮😮
This is such great information and sometimes so overwhelming! I have been hyper mobile all my life. My back went out for the first time at 13. I rode horses growing up, swam, went to the gym. The decade of my 30’s I taught yoga for 13 years, tried to run but as i got older it made my back feel compressed. Finally i started reformer pilates and everything felt great. I ride my peloton and do both zone 2 and tabata etc workouts. I was inspired by your videos just started a 4 week weight training program “stronger you” on the Peloton platform. I was feeling great and week 4, boom back is out. It is so hard and frustrating to know how to gauge the work and not get hurt. This is a recurring theme for me and pilates has been the main thing i can do without injuring anything. I also have two say i have not found a trainer who can train me with the knowledge of how to work with hyper mobility and all the classes are about speed it feels like which is what i can NOT do because my range of motion is so big it is not supported. This seems like it could be a huge problem as i get older. Do I start again and take more time? Did I increase the weight too soon? Ugh. Frustrated.
@thesparkedlife
My best advice - Get your hands on a copy of Scott Hogan's book 'Built from Broken'
...which will give you a lot of insight into things about fitness training [that I guarantee, you did not know], to SAFELY practice strength & hypertrophy in a way that protects your joints & your connective tissue; promote & retain collagen, elastin & synovial fluid... plus the importance of incorporating mobility training into your protocol.
The book will also give you a 20-20 vision in the rear view about what happened to your back - which probably seemed to you to be a sudden & acute injury to your back - but in actuality was something that took a long time to finally symptomize.
I'm guessing that your back issues probably have alot more to do with connective tissue than muscle. AND...the way you are now trying to navigate exercising & moving in such a way to 'protect' & avoid re-injury is what you may be doing exactly wrong.
Sounds counter-intuitive, I know. But read the book and it'll become clear to you.
It's an excellent book, imo. The only thing I found lacking are the low quality, black/white, but very low-contrast, amateurish photography demonstrating fitness moves.
The saving grace about this poor photography situation are the clearly written instructions accompanying each photo on how to execute the exercises.
And these exercises aren't anything any different than any strength training moves you'd find in a
well-illustrated exercise book, on YT, or online - except that execution with regard to speed, weightload & # of reps with these exercises would be different from the norm.😊
I think what's probably not clear to many people is that this is what everyone should be doing, not just middle-aged super busy people. And THEN if you have very specific goals like a certain amount of hypertrophy, an athletic goal - do you train how people envision training (how specifically people try to train).
Dr. Peter Attia - what you have said in min 10:40 is absolutely true. I hear the same questioning here with my female patients in Brazil.
Thanks for this. I’m sure it’s difficult for someone with great physical strength to imagine what it feels like to be someone untrained for 10 years and the physical limitations of that. Realistically, an 18in box jump for someone like this, especially if middle aged and just getting back into training, is something you might work up to later but not be able to easily start out with on a new training program.
Yeah, the box jump blew me away as doesn’t seem at all realistic for the hypothetical person they’re discussing, not even a 12” box jump IMO and a good way to get hurt when you don’t land on top. Step ups on 12-18” more realistic and I wonder why step ups weren’t mentioned. Jumping rope, skipping, etc. more realistic
Can we get a summary of the 3 day exercise routine Andy described?
I wish they would make it easier to understand for the general public.
Yep. Most is this I'm just like what the are you even talking about"
The fast twitch fiber thing is basically highlighting the need to practice sprinting as we age. Once a week is a good goal for me. The rest of the programming, honestly hire a trainer or join a class, like a foundation starting strength class or beginner kettlebell class etc. It will save you so much time.
Yeah Peter talks with a lot of jargon and needs to put it in laymans terms.
I’d be happy to help you from someone who actually went down this path. Most videos are just a bunch of random content because videos need to be put out every week.
Start with doing push ups 7 days a week. If you’re out of shape then do them against a wall. Do 5 of them every morning as soon as you get out of bed. If you do this for a month you just taught yourself discipline. Literally 30-45 seconds a day. That’s it. Congratulations!
After a month add 5 air squats right after your push ups. Just wait 1 minute as a rest after the push ups.
You now have built mental discipline and a workout plan and all you need to do is spend 2 minutes a day.
-Workout-
5 push ups (30 seconds)
Rest (1 minute)
5 air squats (30 seconds)
-Month 3 + 4-
Get yourself a “rucksack”, or even a weight belt and strap approximately 10 pounds in or on it and every Saturday morning you are gonna go rucking for just 1 mile, right out your front door.
You now have ridiculous discipline and if you can do this for 4 months can anything really stop you? You’ll be ready to add weights, add exercise like an arm curl and you’ll know exactly what to do and when.
You’ll naturally start adding weight to the ruck, you’ll naturally start to increase the distance etc.
By month 6 you’ll add just 1 simple HIIT session a week. And that’s it! Just do it simple for 6 more months! That’s a year program for you.
The weight doesn’t matter, the exercises don’t either. The only thing that matters to building discipline and that’s a skill built slowly over time.
1 year of discipline you become unstoppable!
Good luck.
Thank you for this video. Very interesting subject for myself, as I am now over 60 and have had a type of injury for the past 15 months that no one can figure out. My wife and I are very fit, we resistance train during the week and do more endurance (stair climbing/hiking) training on the weekends. This has really put a damper on my and my wife's activities, and I'm looking for every piece of good advice I can find.
I've been to (3) Medical groups, have seen about (14 doctors) now, have had every type of medical image taken of my spine, right flank and abdomen with multiple treatments in and outside of traditional medicine having zero affect on my condition.
The muscles of my low right back/spine, from the thoracic down through my lumbar, have been locked in a spasm for the entire 15 months, along with the right "love handle" area being totally numb for the same time-frame. This is every day, all day, from when I get up until I go to bed, these muscles are locked and in several states of cramping throughout the day. So, I haven't been doing my usual workouts, and I'm looking for ways to continue resistance training without further aggravating my back/right side.
On a side note, it is possible to accidentally submit someone, and I know because I did it once while training. My training partner that day was several inches taller than me, and we were working on standing choke holds, so I had to reach up to get my arm around his neck. Well, as the instructor was explaining what we were working on, my arm was around his neck the entire time. Since I was shorter, my body weight assisted my arm, putting enough side pressure on his neck, and to my surprise, he collapsed at my feet! One submission on my record!
If you implement one quarter of the things Peter talks about in his videos then you will already be way ahead of 90% pf the US population. Getting to a lean body mass and regularly working your VO2 max creates a foundation. All the rest of this stuff is icing on the cake.
Please excuse if my comment is out of place. I'm a 75 years old male who hikes and walks and not overweight and in reasonable shape..I was recently called into a pickleball match suddenly and had never played before or even knew the rules. That night my legs were sore. I was asked to play a second round the next early morning...i knew it was a bad idea but i "manned up" and played the second round...fell a time or two but got through it. Now. a few weeks later I'm hobling around on very sore legs and pelvic/hip areas...I cannot believe how serious this has been for me. If anyone else is staring into the seemingly innocent game of pickleball, please get into it slowly and carefully if you are a certain age.
"A few weeks later" Sounds like you're waiting for passive-recovery to fully heal your soreness and possible injury. You'll get better results with active-recovery: Stretching and muscle massages at least once a day until you fully recover. When you get older, the body doesn't heal on its own the way it used to when you were younger.
Also consider a magnesium citrate supplement, at least in the short term. It should help with muscle recovery
Hope you're doing better at this stage! I've had great success doing physical therapy for issues like yours. Having conquered pain issues I thought I was stuck with has made me a huge proponent of PT.
@pirateslife4me 7 months after the pickleball fiasco my upper leg and hip muscles still cannot just heal... Some days are better than others and I cannot understand why. I still plan on healing, but it's been a difficult ride.thanks for your interest and maybe PT is in my future.
The accidentally muscle line is brilliant in so many ways 😂
Great talk, but provide a sample routine, as the talk is above the level for consumption for the general public who were the target audience for this episode
good point
I think, they've said everything you have to know in order to start. The rest - ask google. Make your homework :)
First 6 months: do compaund exercises with really low weights. (google: "compound exercises) do them for 30-40 minutes, just get used to the working out.
Next 6 months: they've covered the first 10-15 minutes (box jumps, jump rope, medicine ball tosses) and the next 45 minutes: 3-4 sets of compounds exercise to cover the full body (pushups, squats, bench press, pull ups/downs, dips, overhead press, lunges, you choose) and or some interval training: start sprinting/swiming/cycling for 30s-1 minute at 70-80% of you max, and slow pace 1-2 minnutes. Repeat it 4-6 times. WIth time you increase both parts, so you can end ideally in 4 min intense, 4 min slow and do it 4 times.
Thank you, I appreciate this
@@appl314 you can check out Heather Robertson, Caroline Girvan or Sydney Cummings for some ready training plans. All available on youtube.
thank you a lot! Starting my journey. what comes for 3rd 6mo, will find out by then :)@@pavloshtefanesku5109
Great content and wisdom. As a functional movement coach I would add in helping untrained individuals learn how to activate their muscles before starting the exercises
This podcast was on another level. Great, brilliant stuff. So much knowledge.
People have kids, people sometimes get sick, suffer from health problems. it is a challenge but Peter Attia is a good coach. Listen
17:50 foot speed, look up how to do the TUG or the timed get up and go. These tests will give you your foot speed.
Love the science behind all this! Glad for my background to apply this to.
Thanks, this a great topic. Please do more on guys that are very out of shape and starting from scratch. (Guys between ages 45 plus)
Set “SMART” goals and just start moving in ways you enjoy (like walking, hiking, or a sport) to just start being more active. Even starting at 5 minutes a day can help build habits. Get creative. Maybe set some small weights out and move them around a bit when you watch a show or listen to a podcast. Then maybe you’ll feel more ready to follow regular training recommendations. (Just ideas)
@@kahrawahler8229 thanks very much. Appreciate the response. I will try this, I fell off the boat during Covid and never recovered.
And women please! We care too about functionality and keeping our muscle. Thanks!
Amazingly eye opening! I run very regularly (55 years old), but hadn't done any weight training until last year. Had no idea just being a cardio guy won't keep me out of the old folks home. Weight training isn't nearly as bad as I thought, and honestly, I kind of see the soreness as a feature. It means I did something! I like going to bed and feeling my arms a tiny bit sore.
An 18" box jump for the out of shape, let alone an out of shape person over 60 made me almost turn this off in discouragement and failure the minute I heard it. Along with the sprinting.
I'm not overnourished, I fit what exercises I can in during the day because I still work a 70 hour week. But, I wanted to cry when I heard this. Was recently diagnosed with cancer and want to keep myself as strong as possible.
I persevered in watching, and found some useful takeaway information, although it is hard to push through.
Thought I make a suggestion. It would be great if you could find a pool where you can get a good workout in the water. I am dealing with lung cancer, almost 8 years now, and find I can do more than 100 squats plus 100 walking and lateral lunges, or pistol squats in 3 ft of water. Also jog in chest or above chest high water, my aim is a mile each time, and using the foam dumbbells, I can do compound exercises working my chest/back, arms and shoulders. It’s a heck of a workout. The biggest obstacle are the people who just stand in circle chatting, oblivious that they are standing right where the water level is ideal for my workout. I am the weird one in the pool😊. Go there to workout, not socialize. I live in a community with a large pool and I go across the width of the pool. I have bad knees, problems with feet….improved both by watching videos where physical therapists demonstrate how to heal, resolve the issues, avoid surgeries. I could not do the stairs, it took a while, but I do the stairs. Knees are not as should be, but it’s a huge improvement and I am still working on it. It’s a 1.5-2 hour workout and I feel like I worked out, but good. Don’t get down on your current situation, accept the challenge and do something each day to help yourself. I am here almost 8 years post grim diagnosis, was told maybe 6 months, go home get your affairs in order. Offered me only palliative treatment, stage 4 NSCLC, lung cancer ALK + greatly metastasized to other areas and organs. I am currently dealing with another new mutation, exhausted the 3 tiers of target meds. Uncertainty ahead😊, I proceed with caution, heavily advocate for myself, not going to rely only on medical recommendations, I heavily research before I agree to next course of treatment. I was diagnosed in 2016, will be 73 this year, worked till Covid came on the scene, otherwise I probably would not have stopped working. You can fo this, you have a lot of living ahead, focus on positive, there is more wright with you than wrong with you and your current situation. Wish you the strength to live your best life that you can. 😊
For those with disc degenerative disease like me (herniated lumbar discs, still experiencing discogenic pain after L5S1 discectomy), our spine can't bear much weights. I am told not to run jump, even squat. In fact, I cannot even sit for long without pain.
How do I maintain muscle mass, sarcopenia and increase fast twitch muscles? I feel so hopeless. 😢
Nice video. Would be good to have video explaining body position to be learnt ( the one in the first 6 months)
Horizontal is usually the best
I loved Dr. Galpin's comments on strength, endurance and speed loss with aging. This fits with what I have come to believe. It is great to hear that there is data to support these ideas. Does anyone know where I can get the plots that he described?
There are two ways that we can respond to this information.
1. At age 70 I could to decide to only work on strength and endurance because those are what I am still good at.
2. Instead I plan to add sprints and plyometrics back into my workout routines.
Woo-ee, that was a looooong set-up Q at the start. Enjoyed the answers and back and forth. 👍🏼
Is there a book I could purchase with this method of training in??
What exercises would you do if you had a herniated disc in your lower back, but wanted to exercise quick twitch muscles?
Amy answers?
Could we get a sample workout?
It’s Christmas in February. This is exactly what I need today. Thanks guys!
I'm 72. I was listening intently to the really brilliant discussion until you mentioned an 18" box jump for starters. Ah, you're not talking about me. For me, when my arthritic knee isn't too sore, maybe 3 to 5" is a 100% effort. (Vigorously active since teens.)
I’m 62. I also thought that was a wild request. 18 inch jumps onto a box?
I had the same reaction. I thought this a rather unrealistic expectation for any out of shape individual, let alone one over 60. A 6-8" might be doable.
I’ve taken to jumping in the pool. That way I’m not worried about the landing hard on my knees.
I loved Dr. Galpin's comments on strength, endurance and speed loss as on ages. This fits with what I have come to believe; it is nice to hear that there is data to support these ideas. Does any one know where I can get the plots that he described?
One thing I bring your attention to regards box jumping is those that are prone to plantar fasciitis are at once at risk .
OMG, he just described my Calisthenics weekly program:
-rest day
-rest day
-Heavy training: 6/8 reps, buffer 2, 5/3 min recovery time.
-rest day
-Easy training: 12/15 reps, buffer 1, 2/1 min recovery time.
-rest day
-Isometrics: 30-60sec, buffer 0, 1 min recovery time.
I train full body the big 6.
What I need to implement is more variety and explosivity. I realised I am perfecting just those 6 movements pattern, and never at fast execution.
Which exercises?
@@lucagonnet4784
Rep Exercise
HEAVY DAY
8 25kg Archer Squats
8 Ring Pull Ups
8 Ring Pike Push Ups (Box)
8 40kg One Leg RDL
8 Tuck FL Rows
8 Ring Dips
EASY DAY
12 Archer Squats
12 Ring Box Pull Ups
12 Ring Pike Push Ups
12 40kg RDL
12 Ring Body Rows (Box)
12 Ring Push Ups
ISOMETRICS
PULL (Vertical) Hang L-sit
PULL (Horizontal) Ring Advanced Tuck Front Lever
PUSH (Vertical) Wall Handstand
PUSH (Horizontal) Ring Support L-sit
SQUAT Horse Stance/Wall Chair
HINGE One Leg Bridge
Cyclocross is the perfect combination sport. Plus, playing in the mud for 45 minutes @ 60 y/o is a big smile.
Would love more content about being "underweight"! This muscle gain stuff if super helpful, and always feels geared towards overweight. How can you ALSO put on a layer healthy fat on top of more muscle?
In my 50's was physically active (running with weight vest and KB training) until an unknown cause of back pain. I have declined to being effectively bed bound and unable to walk. Doctors have only seen me twice in 4 months and only prescribe pain killers. I want to train but physically I can't, what can I do to save my rapidly atrophying body?
I'd be curious to know if there's something I could do at home without equipment. Also: in my case I'm starting out with significant peripheral neuropathy resulting from TB meds so anything like a box jump makes me nervous - it would be easy to injure my foot and or ankle since response time is slow.
for that 10 minute power training, what do you guys think about kettlebell swings? I ask because your feet is stationary during the movement.
Where can I access information about re-building muscle mass at age 63..What is the exact protocol?
any time i've ever been sore due to exercising I just took it as a sign things were being accomplished. it was anything but discouraging. gotta bump it up when it gets comfy.
Dr. Attia is Right!
I am a 76 year old female. I have been doing resistance training, balance exercises for the last year, core conditioning classes for the last year and have lost 25 lbs in the last year. I have tried skipping and box jumping in the last six months but Ihave a arthritic right knee and I am having a difficult time completing this exercises. I know this exercise is necessary for utter longevity. Can you recommend other exercises? I watched another video presented by an Australian professor recommended juggling or bouncing a ball against a wall with onehand and catching the ball with the other hand for 10to15 minutes. These seems so simple. Please respond . ❤❤
Is ur coocchie wet at 71,
Great topic 👍thank you for covering this!
I was just diagnosed with distal DVT ( had varicose veins for years with resulting insufficency in that leg) ...now unsure if I should push harder now or start slowly to get active again? ....ps have not been active for years
What is kekectic (spelling?) at appx 10:26 min on? Thank you!
Cachectic. Emaciated.
Cachectic: Having cachexia, physical wasting with loss of weight and muscle mass due to disease
Does loss of speed have to do with joint surfaces pitting of cartilage not being as smooth anymore resulting in a loss of efficiency?
This is a great topic!☺
Unfortunately in your target audience for this conversation lol.. Just went out and over did it on the road bike lol. This is kind of terrifying actually. We are just early 60 and my wife has fallen twice in the last few months and didn't catch her fall AT ALL. I couldn't believe it, but I see she lost enough speed and strength for even this most basic thing. Both of our balance is eroding too. Aging sucks!
This is all great. Hypertrophy, protein, etc. But it all makes me recall the immortal words of Dave Draper, "Just lift..."
Good stuff! I am almost 60 and jumping 20-30 foot jumps on my mountain bike and have crashed numerous times with hard impacts. Are you saying my hip will break much easier if I simply trip vs falling off my bike that is equivalent to falling off the top rung of a ladder plus the speed of the bike?
Are there alternatives to box jumps for women menopause & post menopause and specific routines for this age and gender group to help increase and preserve fast twitch .
Women - especially menopause & post are not little Men. Our hormones efffect tendons in this age group.
I actually strained my hamstring doing box jumps with force.
What other exercises to ward off sarcopenia
Some constructive criticism.
I really want to understand what is said, but frequently I cannot understand the words even if I replay the video over and over. You must understand, that people like myself are 100% ignorant about the subject and not understanding (acoustically) results in not understanding the gist of what is said. People have to stop "mumbling", speak slower in concise sentences and articulate words which are not common in the english language.
What is said is only understood by those who are already fluent in the subject matter. Do not misunderstand, I can comprehend a complex sentence, but I cannot understand a statement when some words are not articulated properly.
Read the transcript as the video is playing
I’m 73 I’d be lucky to jump up 6” let alone 18”! Must start addressing this I do 4 to 5 days strengthen , cardio…
Audio matters. That guy needs a mic
Changing rep ranges instead of body part split is genius
on one hand i dont want to give my parents hope that theyll pick up their grandkids in the next 20 years, on the other hand id really like for my parents to see this and act on it, and not have them in long term care after breaking their hips :(
Same
plz tell me will 15 to 20 minutes of indoor cycling will be enough if its performed at 60 % to 70% that is my heart rate maximum being 183 and during exerse for 20 m if its around 140 to 150 plz reply dear
Can you design a ST program for someone (female) over 65 with bilateral TKR?
Thank you
So what is the biggest thing one can do to build fast twitch muscles in terms of exercise ,diet etc
why worry about fast twitch fiber and instead use that time to enhance slow twitch fiber from a young age? would that be more useful for longevity? maybe I dont want to sprint, maybe I just want to be able to lift things from the ground, dance, and run and play basketball or soccer.
Huh?
What muscle fibres do you think you're using when you're playing soccer, or basketball, or doing any kind of activity that's above the lactate threshold?
Trust me, you want to enhance your fast twitch fibres
@@backfru I assume its a mixture, just like alot of things in life but what I am interested in is the fact that slow twitch muscles are made for endurance so wouldnt you want that for longevity?
I am 64 years. I suffer from Rheum Arthritis and Fibromyalgia. It is very bad in my whole back (from my neck to my lower back). Knees are giving me problems and my hands and wrists are bad. Is there hope for me ?? - specific strengthening exercises and exercises for stamina ... overall fitness ?? I feel absolutely useless.
I'm 71 and I definitely could not jump onto a box. But I don't fall either.
What about incontinence for women over 55? How do you jump or get that movement.
For women I strongly recommend the bar exercizes of ballet training...keep those up, though ALL AGES, every day. Biking 40 miles on saturday and sunday, or swimming a few miles.
Make sure you keep those muscles ready for downhill skying. Upper body for windsurfing or sailing.
Strength vs power, gotta dig deeper into these 2 definition
Hi guys! Really appreciate this. Quick body question. If my transverse abs on the right side are bigger and always have been, but my left leg is more stable and stronger with split squats, what should I do to correct this? I don’t know how to do end range stuff and I worry my feet have something to do with it. Thank you!!!
Love ya' both... and, I have a selfish suggestion: I need workout videos to put this knowledge into practice. Former professional landscaper/bike commuter, now retired and tired, 70y/o, osteopenic and sarcopenic. Have access to gym, but no trainer. I'd love a series of workout videos, and advice on training/recovery days. I know this may be a bit like a sick person asking a doctor who hasn't seen me "prescribe", but surely there is a place for some general progressive training exercise videos that could help me (and others) rebuild.
12:50 1-3 sets of 4 exercises *a day* and 30 minutes on that...
But... the constraint was 3 days a week...
i live in sacramento and truly need help to get to the next level. does it matter if you get coached from a personal trainer or is this some that could be done online? any recommendation? i run 30-40 miles per week 80/20 rule 52 years old diabetic and hypertension family history. any help would be welcomed i am working on eating plan as well
'The Barbell Prescription: Strength Training after for Life After 40' Fast twitch muscles - page 46. Target 4 reps
When average untrained people say they are worried about getting too big,it's like saying I start work at McDonald's tomorrow but I'm worried I will get too rich.
6 months of the Caroline Girvan Iron programme followed by the Epic programmes seems to fit the bill.
Is this the reason why we see so much TRT. Is this just an Rx approach to increase fast twitch muscle growth?
Am a fan of Dr. Attia and watched this. That being said the stated target audience would have been better off watching an old Jack Lalanne video.
0:04 oh nice shirt!
was difficult to understand the voice of the guest today. info super valuable but he needs to improve sound quality and maybe the rhythm of talking
How smart are box jumps for the elderly? What is the risk of missing a jump? Why not floor jumps? A missed jump for an elderly person is much worse than for a young person. We're training someone to help prevent falls by putting them at a higher risk of a fall during training?
_Note regarding floor jumps:_ I see where it was said that there is a concern with the impact of eccentric deceleration, but how high can seniors jump from the floor? Most of the jump height in a box jump is by bending the knees, then landing on the box and finishing with a squat by standing up. Why not just substitute that with a fast-as-possible body squats? That can be combined with a floor jump where I doubt most seniors could get higher than 8 inches without bending their knees at the top of the jump. In other words, at the time their feet leave the ground, their legs are straight, not bent at the knees.
I’d never advise anyone, anyone to do a box jump at any age. No practical reason for anyone to do this. Former trainer, now 60. 15 levels of fusions in my back and 3 knee surgeries. Probably due to stupid stuff like box jumps! He’s clueless.
I’d never advise anyone, anyone to do a box jump at any age. No practical reason for anyone to do this. Former trainer, now 60. 15 levels of fusions in my back and 3 knee surgeries. Probably due to stupid stuff like box jumps! He’s clueless.
@@marieoliphant8305 I could see an elderly person become fatigued and miss their last rep. They could fall and break a hip or a wrist. Even the simplest injury of scraping a shin could be terrible. Older people typically don't have good circulation in the lower legs which results in wounds not healing fast. Try searching for _missed box jump._ You'll find stories of young people complaining about missed boxed squats, especially when using plywood boxes.
The stress on knees, even in young people adds up over time. Risk is way to high for most everyone. No practical purpose to do something risky when there are many other moves that are safer. Having been a trainer and married to a two time Olympian I see so many trainers asking clients to do exercises just for sake of doing something different. They are more concerned with their own image than their clients safety. this guy reminds me of that type.
Mmm. Very interesting. Thanks bunches.
Where can we find Andy?😊
I find these discussions intriguing but am I misunderstanding something here or are they saying 3hrs/week of Zone 2 then on top of that 3 more hours for the extra muscle/strength stuff for someone who doesn't want to be an athlete? That's 6hrs a week? Doesn't that seem ambitious for someone who works an office job? Maybe I mis-heard.
As much as I want to live long and well I usually find Peter to be too deep a dive. But this focus on fast-twitch fibre I get.
I love these random average individual targeted recommendations. Peter knows exactly how to formulate the questions for us average Joes.
Also, I love the t-shirt. I have a similar one with Ayrton's signature, but with a picture of the Marlboro livery McLaren as well. ✌
I wish there was a video that showed what he is talking about. As a beginner I barely can tell what he is talking about
unfortunately some women deal with chronic pain from fibro, autoimmune diseases, small fiber neuropathy. I would love to lift weights. All I can do is walk and I am lucky I can do that.
Jumps are fun - absolutely they are. Love all that kind of exercise. I am 70!
Do you jump 18 inches? If you can, amazing!
@@greglaflame7759 Unfortunately not, but I can always hope! Seriously though, I am still trying to recover some strength and energy from a bout of covid nearly 2 months ago, so I am a long way from that at the moment.
Summary:
keep doing your zone 2 (walk, row, etc) separately. you could even use that as a warmup for your workout
1st 6mo:
• 2-3 sets of 4 compound (not isolation) exercises per ~30min full body workout, 3x/wk
• examples: squat, deadlift, bench/pushups, overhead press, bent over rows/pull up variations. pick 1 for legs 1 for push 1 for pull and 1 that sounds fun that day.
• start light, low volume, hyper focus on form. you will get sore but try not to get TOO sore. you are building a foundation for the movement patterns not going super hard.
2nd 6mo:
• 3-4 sets of 4 compound exercises per ~45min full body workout, 3x/wk, RPE 7-8
• add 10-15mins of power/speed to beginning of workout (keep effort/volume low)
• examples: box jumps, med ball slams/throws, jump rope, broad jumps, hopscotch, 70% effort sprints (10-15secs ea, accelerate & decelerate slow, full recovery between reps)
• play light tennis / pickleball / basketball occasionally (or use it as your warmup)
Are the case studies different for women? Is any of this studied in women too?
Love this!🙏🏽🔥💯
Andy needs a better mic. Otherwise, good content. :)
I wish I could meet with you as an individual. I've been lifting my entire adult life. After surviving cancer, I can't get the weight I lost back as muscle. I lift heavy using a YT guru. Problem is I'm 72, 124 lbs, 5'3". I still lift, do deep breathing, walk, stretch, hang (not for long). 3 to 4 times a week. Still I can't get that muscle definition. I refuse to give up. I look too skinny and I EAT.
Peter, i'd love to know what watch you're wearing!