My oldest personal training client was 84. The only leg exercises I had him do were leg extensions .. while seated in his walker, And a modified squat inside his walker by sitting down and then standing up 3-4 sets 8-12 reps. I also had him step laterally in both directions around the island in the kitchen. And he taught me about living during the Great Depression, working for the railroad, and surviving on rabbits.
@@nikitaw1982 : Unfortunately, it was long ago and I don’t remember. He also said that his father worked for the Railroad Company which saved his family.
Reducing size (healthy weight) and improving muscle makes huge differences of how we move through space😊 I love this take away. 5 pounds down and improved muscling and me knee feels better then it has in a year.
🎯 Key points for quick navigation: 00:00:05 *🎓 Dr. Pat Davidson simplifies training and lifting strategies in this discussion.* 00:02:18 *🏋️ Dr. Davidson embraces his "meathead" persona while holding a PhD in exercise physiology.* 00:04:05 *🔬 Significant hormonal responses to resistance training do not lead to improved muscle hypertrophy, debunking earlier theories.* 00:06:21 *📚 Dr. Davidson taught courses on exercise physiology, strength conditioning, and special populations in his academic career.* 00:11:40 *🔄 Altering body composition is vital for improving movement capabilities, much more than techniques like stretching.* 00:12:57 *📊 Fragmentation in the fitness industry hampers a unified approach to health and wellness.* 00:19:10 *💪 Maintaining sufficient muscle mass is crucial for overall movement and cardiovascular health as we age.* 00:22:51 *🔍 The relationship and markers for skeletal muscle fitness are less defined compared to V02 Max for aerobic health.* 25:03 *💪 Skeletal muscle performs differently during concentric and eccentric contractions, and varies by position and velocity.* 25:31 *📏 Cross-sectional area of muscles (like biceps and quadriceps) is the strongest predictor of strength.* 27:07 *🏋️♀️ Strength training is crucial for maintaining muscle mass, especially for older adults experiencing hormonal changes.* 28:42 *⚖️ Resistance training can help prevent frailty and rapid muscle loss due to inactivity or illness.* 30:07 *🍽️ Building muscle requires a calorie surplus, which can conflict with concerns of weight gain, particularly among women.* 31:31 *🔄 Muscle adaptation requires an appropriate training stimulus; many gym-goers may not be pushing themselves enough.* 34:13 *🧠 Psychological barriers must be overcome for individuals to adopt effective strength training practices.* 41:24 *📚 Two key principles for strength training are specificity and progressive overload; focusing on these can improve results.* 44:53 *🔗 Loading hip, spine, and wrist is vital for enhancing bone density and preventing fractures as one ages.* 49:36 *⏱️ Beginners should aim for 8-24 sets per week, at 5-30 reps, typically spread across at least two days.* 00:50:02 *📚 Science provides general guidelines that may not apply to every individual; personal variations exist.* 00:51:21 *💪 A minimum of around 10 sets per week is recommended for muscle growth, like for biceps.* 00:52:17 *🚀 Beginners can experience rapid strength gains, often able to progress significantly from session to session.* 00:54:19 *📈 Muscle growth can be frustratingly slow, with individuals sometimes only gaining grams of muscle per week.* 00:56:28 *🏗️ Adaptations to resistance training occur in a specific sequence: neurological, structural, and then contractile protein synthesis.* 00:58:01 *🔄 It is generally advisable to stick with a particular exercise for at least 12 weeks to maximize contractile protein synthesis.* 01:00:02 *🦴 Different tissues adapt at different rates, with skeletal muscle adapting faster than tendons and bones.* 01:01:11 *❓ Various forms of physical movement, including cardiovascular training, are beneficial and generally encouraged.* 01:03:43 *⏱️ High-intensity interval training can be a time-efficient way to improve aerobic systems.* 01:04:08 *⚖️ Resistance training categories include strength training, hypertrophy training, and speed/power training, which serve different purposes.* 01:09:38 *⚡ Maintaining power and strength becomes increasingly challenging as one ages, highlighting the need for speed-centered training approaches.* 01:14:17 *🏋️♂️ Prioritizing hypertrophy training may lead to overall better health outcomes than focusing heavily on power-specific training for older populations.* 01:15:09 *🏋️♂️ Jump training may yield minimal muscle growth compared to traditional strength training, particularly in inexperienced individuals.* 01:16:34 *🚫 Poor execution of exercises like medball slams in individuals with low training history increases the risk of injury and doesn't contribute to meaningful progress.* 01:19:01 *🩺 Regular blood work is crucial for optimizing health, as it provides personalized data for improving factors like hormones and fitness.* 01:22:15 *⚖️ Constraints in exercise science, such as individual, task, and environmental factors, guide how people should move during training.* 01:31:09 *💡 Understanding "ground" in exercise encompasses external support and neurological feedback, impacting overall performance.* 01:36:39 *🏆 High-ground athletes, like powerlifters, rely on stability and external support, while low-ground athletes thrive on agility and coordination in a less stable environment.* 01:39:22 *🏋️♂️ Choosing higher ground exercises is more effective for hypertrophy in individuals seeking to increase muscle mass.* 01:39:50 *📊 Exercise selection should be data-driven and focused on target tissues like glutes and quads to improve training outcomes.* 01:41:16 *🔄 Progressing from high ground to low ground exercises can enhance skill and performance for low ground athletes.* 01:44:11 *⚖️ Many individuals practice arbitrary exercise selection rather than making informed decisions based on their specific goals.* 01:45:33 *📚 A comprehensive framework for exercise selection is vital to guide individuals in their training rather than relying on inconsistent practices.* 01:46:00 *📖 Dr. Davidson has authored a book that provides a systematic approach to optimizing movement and exercise selection for different individuals.* Made with HARPA AI
I’m 58. I mainly just use my body weight. I do cables, advanced TRX workouts & use other equipment but I don’t do a crazy amount of weight as I only weigh 110. I grow in strength & muscle fast & my joints stay healthy!
A lot of people under recover. I think people who workout, underestimate the importance of rest. It's Ying and Yang. Train HARD then rest. Since I've upped my rest days , and started training harder on my workout days I feel stronger than I've ever been. Also way more relaxed as not training 5-6 days per week. I used to train 5 or 6 days per week. Now I've gone down to 4 days per week , and upped the intensity when I am training I am much stronger and also feel more relaxed in general as I'm resting more.
Great discussion as always. Dr. Andy Galpin has a great podcast that will give details on reps, weights, sets for hypertrophy, strength, power…also details on benefits of strength verses hypertrophy. Ask him on the show🤗or maybe you have and I haven’t seen it
Thank you for the great podcast! The statement about low return on investment in terms of increasing power output by training power movements is in my experience true. I used to be an olympic weightlifter and basically speaking that's jumping with weights. In weightlifting we have somewhat uniformly measurements on what amount you have to squat (which is not a power movement) to being able to transfer that strength into the olympic lift itself which in turn very much requires power to execute. For example one measurement would be: If you want to clean & jerk 200kg you have to be able to perform 240kg for 3 reps in the front squat first. The guide is 100% clean&jerk = 3 x 120% front squat. So we knew if we wanted to get better at the olympic lifts we needed to increase the squat and the great thing about it was we knew by how much. One coach used to say to me strength is the mother of all qualities.
wow, ya'll are so smart. i never would have imagined that being closer to the equator would make the total difference in my ability to properly train. wow.
I really wish you would consider an interview or collab with Dr Doug McGruff his training approach really speaks to effective training for older adults and sarcopenia
Plyometric exercises the kind that Tony from I AM LONGEVITY does, seems to be key. He certainly would be worth interviewing. *** Bruce Lee was what I deem had everything in the correct 'human' proportions coupled with agility, speed and strength, isn't this what is being proposed? Being bulky - with disproportionate body parts, weighing more than is needed might look impressive, but how functional is it? Over sized necks that require CPAP machine to keep your breathing is taking training to the extremes. So many have died trying to attain a physique with OTT muscle mass - that leaves those behind missing a loved one. DO NOT LET THEM PERSON BE YOU! *** Yes build muscle - but not so it shortens your life. Lift Natty.
I'm 53, male. I do 3 sets a week per exercise with high intensity, progressive overload and see good progress. I also do cardio every week. I eat a high protein diet but don't use TRT. For me this is about quality of life and being as healthy as possible. I've read about what he's talking about and I don't disagree with him. The program he's talking about definitely works if you work it. To me work=consistency+intensity. Make exercise a non negotiable in your life.
Thanks for sharing. I’ve seen other hypertrophy specialists say that 5 sets a week will work.. like Mike Israetel. I’m gonna try this since more than 6 sets is extremely difficult for me to recover from. I think I need more rest
Psychologically I'm terrified tomdo a bulk.. so.much where im in the process to getting down to 18% body fat right now now 23 % before inattenpt a bulk.. although with 2 aday works outs and mininworkoits thrunout day. I have my incline tread mill in morinimg or another level 2 heart rate workout amd resistance in pm .. im stayimg whole food about 80% 20 % healthish lol porcessed food ..im.struggling i feel greatnduring workouts .. im leaving 1-2 in chamber i just started creatine andncan totslly feel the difference. . So even in deficit iv gaimed almost 3 lbs of im guessimg water ..hownlong does that last. 55:04 and also as for as reps and sets.. is it 10-30 sets of a particular movment ( hip thrust ) or any glute movment. And how can we differentiate cause say i do b split squat isntnthat a glute workout also alond with i feel this andnlack of sleep and recover is keep me from getting the muscle
4-6 rep range causes myofibrilar hypertrophy where as 6-12 and 12-18 rep causes sarcoplasmic hypertrophy. Both are important for total muscle remodeling and commitment each other.
I understand the ground business, but can't see how that helps me choose exercises. Application of the framework wasn't explained. Heavier & harder is better?
What do you feel about hybrid athletes as far as so should someone who is in my situation in my previous commentt and my goals should i focus on one type of workout .endudurance / cardio or resistance ..am i not spending enough time in one to get to my goals because m jumping from one work out to the next.. if that makes any sense.. also thank you for this cause i felt switching movments would keep my body muscles confused, and not adapted to where i wpuld need to increase the volume just to make a tad difference. making gains faster totally wrong 😅
I wonder if you could touch on issues like how to put on muscle while having fatty liver, metabolic syndrome, higher cholesterol etc if it’s even possible… I assume having fatty liver decease it could be quite hard to be in surplus cuz extra calories could go into liver? I’m absolutely having no clue thus speculating, so was wondering if you could talk about how those individuals could put on muscle? Also if having metabolic syndrome is a problem there too? Thank you!
Don’t overthink things Joan, 150mg will not cause you any harm pre or post exercise the only issue would be if your consuming it late in the day and its effecting sleep. Otherwise enjoy your coffee
the problem is not the coffee. what will kill you is the aerobics. at 69 you need to be working your way into compounds lift and carrys. even if it is with 1 lb. to begin with.
That was a fantastic interview. Awesome!! I have a question about creatine. And ageing people with kidney issues. Who can help me I need someone who really knows there stuff!!
Dr Lyon is confusing..Dr Stacy Sims says women over 40 should lift weights heavy rep range of 3-5 in order to build muscle, then you gest says better to lift not so heavy because of joints. I don't know what type of rep range is best for building muscle
Both advice is dumb. You can lift anywhere between 3-30 rep range, it doesn’t matter..it all builds muscle, and it doesn’t hurt joints like wtf. I change rep ranges all the.
IT IS CONFUSING, BUT WE CAN MAKE IT SIMPLE. TAKE IN CONSIDERATION THAT NOT ALL REP'S , SET'S, WEIGHTS APPLY TO EVERYBODY BECAUSE NOT EVERYBODY IS IN THE SAME HEALTH LEVEL AND IN THE SAME FITNESS SHAPE LEVEL NO MATTER WHAT AGE. SO, FIRST IF YOU ARE HEALTHY LIFT WEIGHTS SAFELY IN TERMS OF BODY MECHANICS. LEARN RIGHT IF YOU DO NOT ALREADY KNOW. THERE ARE COUNTLESS METHODS AND SYSTEMS THAT PRODUCES RESULTS FOR MUSCLE DEVELOPMENT AND STRENGTH. DO NOT GO EXTREME TOO LIGHT OR TOO HEAVY FOR YOURSELF. YOU HAVE TO FIND OUT WHAT IS YOUR BEST WEIGHT LOAD FOR YOU! YOU DO THAT BY TESTING YOUR ONE REPETITION USING YOUR MAXIMUM WEIGHT CAPACITY FOR EACH MOVEMENT (EXERCISE). AFTER THAT USE 75% OF THAT FOR REPETITIONS. YOU CAN DO 4 SET'S OF 6 OR 8 0R 10 OR 12 REP'S AND OR YOU CAN DO 6 SE'T'S OF 6 TO 8 TO 10 OR TO 12 REP'S ALL DEPENDING ON HOW MUCH WEIGHT BEING USED AND HOW FAST OR SLOW YOU ARE DOING AND YOUR BODY CAPACITY TO EXECUTE THE DEMANDS THAT ARE BEING IMPOSED. START SLOW ON EVERYTHING, SET'S, REP'S AND WEIGHTS AND INCREASE ALL GRADUALLY. EFFORT ON EVERY REPETITION AND HOW YOU MAKE IT HARDER FOR THE MUSCLE TO CONTRACT IT WHAT MATTERS! IF IT IS DIFFICULT TO LIFT YOU ARE GOING TO GET RESULTS. IF IT IS EASY YOU ARE JUST FOOLING YOURSELF AND WASTING TIME. THINK QUALITY AND DO YOUR BEST.
THE MUSCLE ITSELF DOES NOT KNOW HOW TO "COUNT" AND SIMPLY GOING TO GIVE US A OK MEANING; HEY OK I WILL GIVE YOU THE RESULTS BECAUSE YOU DID 5 REPETITIONS. IT DOES NOT WORK THAT WAY. IT WORKS BY MAKING THE MUSCLES WORK HARD. VERY HARD TO THE POINT OF NEEDING TO STOP AND GO TO REST. THAT IS THE CRITICAL KEY.
At the end of the day, it seems that training closer to failure is the #1 predictor of hypertrophy. Doing that for an extended period of time at lower rep ranges (higher weights) can result in joint pain more often than lifting at higher rep ranges (lower weight). Preventing tendonopathy will help maximize muscle growth because you won't have to take time off.
Can you please address how to deal with sore elbows & knees. I’m a47 year old woman who only started lifting 3 months ago, and my body can only handle so much. I’m trying to progressively overload, but I’m hurting myself and need to back off. Issues in older people who need to ease into this never gets addresses. How do we avoid injury?
For your knees, please look into Knees Over Toes guy here on youtube. I now walk / run backwards up a slight hill for 1/2 mile a day and it was a game changer. It reset my knees on day 2. Before that my knees were in such bad shape I could barely put any weight on them. The fix was so demonstratively immediate I could hardly believe what was happening. But it works. Don't ask me how but it just does. Walk / jogging backwards up a hill will be something I do til my dying days. Only takes 10 minutes a day and it feels so good afterwards. I'm coming up on 50 miles total and I am evidence that the results are real. If only there was something comparable for shoulders. Good Luck!!! 😊
You may be trying to increase weight too quickly. Also, make sure you have good form and do normal movements. Half of the machines at the gyms cause problems. For example, leg extension, leg press, etc etc. They aren't normal movements.
So many of these exercise doctors are highly intelligent and shatter the whole dumb, muscle bound body builder. They aren't one trick ponies and if your trainer is one you should look for another one.
Hi Dr. Lyon, I love your work. You are the reason I eat good healthy meats and lifting weights next to my swimming in an Olympic size pool at the YMCA. A Naturopathic Practitioner (Ph.D) is a BIG promoter or plant-based food. God forbid you eat meats. This is what he wrote, and please advise when you have a moment. I am copying and pasting. I want to be able to respond to him: THE STOMACH DOES NOT DIGEST FOOD! 1. When a rich animal protein and dairy product meal is ingested, the stomach begins to manufacture and secrete sodium bicarbonate (NHCO3) to alkalize the acids from the food ingested. This causes a loss in the alkaline reserves and an increase in acid and/or HCL found in the gastric pits of the stomach. These acids and/or HCL are taken up by the blood which lowers blood plasma pH. The blood eliminates this increase in gastrointestinal acid by throwing it off into the Pishinger’s spaces. 2. After a rich animal protein or dairy product meal, the urine pH becomes alkaline. The ingestion of meat and cheese causes a reaction in acidic fashion in the organism by the production of sulfuric, phosporhoric, nitric, uric, lactic, acetylaldehyde and ethanol acids, respectively, but also through the formation and excretion of base in the urine. Therefore eating meat and cheese causes a double loss of bases leading to tissue acidosis and eventual disease, especially inflammation and degenerative diseases. 3. During heavy exercise, if the the resulting lactic acid was not adsorbed by the collagen fibers, the specific acid catchers of the body, the organism would die. The total collection of these fibers is the largest organ of the body called SCHADE, the colloidal connective tissue organ. NO liquid exchange occurs between the blood and the parenchyma cells, or in reverse, unless it passes through this connective tissue organ. This organ connects and holds everything in our bodies in place. This organ is composed of ligaments, tendons, sinew, and the finer fibers that become the scaffolding that holds every single cell in our bodies in place. When acids are stored in this organ, which includes the muscles, inflammation and pain develop. The production of lactic acid is increased with the ingestion of milk, cheese, yogurt, butter and especially ice cream. 4. The more acidity created from eating meat, cheese, milk or ice cream the more gastrointestinal acids are adsorbed into the the collagen fibers to be neutralized and the less sodium bicarbonate or NaHCO3 that is taken up by the alkalophile glands. The larger the potential difference between the adsorbed acids and the amount of NaHCO3 generated with each meal, the more or less alkaline are the alkalophile glands like the pancreas, gallbladder, pylorus glands, blood, etc. The acid binding power of the connective tissue, the blood, and the alkalophile glands depends on its alkali reserve, which can be determined through blood, urine, and saliva pH, including live and dried blood analysis as taught by Dr. Robert O. Young. The saliva pH is an indication of alkali reserves in the alkalophile glands and the urine pH is an indication of the pH of the fluids that surround the cells or the interstitial fluid compartments of the Interstitium (the largest organ of the human body) or Pishinger’s space. Thank you!
@@marcusmoyses3809it’s also heavily influenced by drug protocols both in the men’s and women’s side. Most CrossFit athletes that are competitive built that skeletal muscle doing traditional hypertrophy training not solely with CrossFit. I have a friend that’s highly competitive and he and his competitors on are copious amounts of drugs despite their “drug testing”
10 to 20 sets a week, total bs and coming from a roided up guy, what's a set ? most natural guys will make no progress doing 20 sets a week, you can train hard or long, if you're training hard ( close or to failure ) you're not going to recover from 20 hard sets for everybody part in a 7 day period, and if the sets are not hard you're wasting your time, most natural bodybuilding champs with great genetics do not do 20 sets a week, they do anywhere from 4 to 10 in most cases, 10 being high
❤ God so loved the World that He gave His Only Begotten Son That Whosoever believes in Him should Not perish but have eternal Life .”- John 3:16 -( but read this and yes I believe in the one who made you in His previous image . SO I NEED TO TRAIN MY spirit and what I say is Who He loves you Trust Him your heavenly Father and Jesus Father .!…Send Him a prayer before You exercise Your ❤ body He owns it As Your Next breath He Controls : So pray cause I know Jesus prayed for all Who believe in John 17: 18;- “ As the Father Sent You So He Sent You into The World …( even Now . Then exercise His body + soul tonight …❤😊
Thank you Whoever replied to my comment of : John 3:16 …..- But that’s A True statement from the bible folks ! And it Was Not crossed Out but hopefully received And I have a Scripture from Saint Paul in ; 2 - Corinthians 7 ,verse 4:-“ But we have this treasure in earthen Vessels, that the excellency Of The Power May of God , and Not Of Us” -/ And Talking About This Power Jesus said in John 17:2-“As you have given Him Power over all flesh, that He should give eternal Life To as many as you have given Him” --(So exercise + know Your 7 vessel is The Lords vessel So it is His gift - so You were made or created for his pleasure so Act like you are inpowered by Obeying His Commandments . Man does not live by bread alone but by every word that Proceeds from His mouth , Jesus Spoke of what Moses spoke that but came as the bread from heaven He Was and is and Was sent from His heavenly Father to earth 2000 years ago ; was the prophesied ,Lamb of God in Isiah 53 : verse 7 ,- “ He was oppressed and He was afflicted , yet He opened not His mouth ; He was led as a Lamb to the slaughter , And as a sheep before its shears is silent .” -; (there are 12 verses. -last part of 11 is :-By His knowledge my righteous Servant Shall justify many ……/ comment is that You .? …..keep exercising body + Your Spirit -for Him Your the Only One on earth that’s created in His image.people express who you are in His image . So No other of His Creation can receive That blessing from God on this green earth ! So What Are You Waiting for :Revelation 4- 11…..
Sorry enough advertising, oh I’m here to help people, u right u r here to advertise, ur content can be useful for people but u lost me don’t need more product advertising from pretend to be trying to help
Exactly where did he deny using any type of PED’s? We will all be waiting for your answer…… Seems like the soy bois never fail to at least drop this comment once or twice on any video dealing with anybody that’s bigger than them.🤷🏽♂️
@websterbailey7586 because people are tired of these deceivers who don't have the heart to train natural because they are weak in the mind. So they get on these podcasts and tell people what works in the gym while full of gear who's body can never recover , these are mentally tormented people. By the way I'm 6ft 2 113kg , 18.3 inch arms that you will never achieve naturally your self .
@websterbailey7586 where did he say he uses them , I'm 6ft 2 at 112kg 18.4inch arms NATURALLY. Gear uses telling people how to train in a gym to get big is demonic. Gear uses have destroyed there bodies which can never go back to normal and have to rely on TRT afterwards because there bodies are dying and all manhood is gone
@websterbailey7586 where did he say he uses them to get big. His body is dying and all manhood is gone. Australians think Americans are a complete joke with all their gear use.
@websterbailey7586 where did he say he uses them to get big , it's totally laughable and who's we , is that you and your imaginable friend you talk to in the corner
My oldest personal training client was 84. The only leg exercises I had him do were leg extensions .. while seated in his walker,
And a modified squat inside his walker by sitting down and then standing up 3-4 sets 8-12 reps. I also had him step laterally in both directions around the island in the kitchen. And he taught me about living during the Great Depression, working for the railroad, and surviving on rabbits.
That must have been a great experience. I trained a gentleman that was 91. Scalable exercises are key.
I love that you listened to his life experience. They are gems! 💎 Thank you for helping our precious elders.
Wild rabbits he caught or raised?
@@nikitaw1982 : Unfortunately, it was long ago and I don’t remember. He also said that his father worked for the Railroad Company which saved his family.
I love this, thank you for sharing! My oldest is 72, I’ve learned a lot from her as well, she’s become a part of Our family now.
Reducing size (healthy weight) and improving muscle makes huge differences of how we move through space😊 I love this take away. 5 pounds down and improved muscling and me knee feels better then it has in a year.
🎯 Key points for quick navigation:
00:00:05 *🎓 Dr. Pat Davidson simplifies training and lifting strategies in this discussion.*
00:02:18 *🏋️ Dr. Davidson embraces his "meathead" persona while holding a PhD in exercise physiology.*
00:04:05 *🔬 Significant hormonal responses to resistance training do not lead to improved muscle hypertrophy, debunking earlier theories.*
00:06:21 *📚 Dr. Davidson taught courses on exercise physiology, strength conditioning, and special populations in his academic career.*
00:11:40 *🔄 Altering body composition is vital for improving movement capabilities, much more than techniques like stretching.*
00:12:57 *📊 Fragmentation in the fitness industry hampers a unified approach to health and wellness.*
00:19:10 *💪 Maintaining sufficient muscle mass is crucial for overall movement and cardiovascular health as we age.*
00:22:51 *🔍 The relationship and markers for skeletal muscle fitness are less defined compared to V02 Max for aerobic health.*
25:03 *💪 Skeletal muscle performs differently during concentric and eccentric contractions, and varies by position and velocity.*
25:31 *📏 Cross-sectional area of muscles (like biceps and quadriceps) is the strongest predictor of strength.*
27:07 *🏋️♀️ Strength training is crucial for maintaining muscle mass, especially for older adults experiencing hormonal changes.*
28:42 *⚖️ Resistance training can help prevent frailty and rapid muscle loss due to inactivity or illness.*
30:07 *🍽️ Building muscle requires a calorie surplus, which can conflict with concerns of weight gain, particularly among women.*
31:31 *🔄 Muscle adaptation requires an appropriate training stimulus; many gym-goers may not be pushing themselves enough.*
34:13 *🧠 Psychological barriers must be overcome for individuals to adopt effective strength training practices.*
41:24 *📚 Two key principles for strength training are specificity and progressive overload; focusing on these can improve results.*
44:53 *🔗 Loading hip, spine, and wrist is vital for enhancing bone density and preventing fractures as one ages.*
49:36 *⏱️ Beginners should aim for 8-24 sets per week, at 5-30 reps, typically spread across at least two days.*
00:50:02 *📚 Science provides general guidelines that may not apply to every individual; personal variations exist.*
00:51:21 *💪 A minimum of around 10 sets per week is recommended for muscle growth, like for biceps.*
00:52:17 *🚀 Beginners can experience rapid strength gains, often able to progress significantly from session to session.*
00:54:19 *📈 Muscle growth can be frustratingly slow, with individuals sometimes only gaining grams of muscle per week.*
00:56:28 *🏗️ Adaptations to resistance training occur in a specific sequence: neurological, structural, and then contractile protein synthesis.*
00:58:01 *🔄 It is generally advisable to stick with a particular exercise for at least 12 weeks to maximize contractile protein synthesis.*
01:00:02 *🦴 Different tissues adapt at different rates, with skeletal muscle adapting faster than tendons and bones.*
01:01:11 *❓ Various forms of physical movement, including cardiovascular training, are beneficial and generally encouraged.*
01:03:43 *⏱️ High-intensity interval training can be a time-efficient way to improve aerobic systems.*
01:04:08 *⚖️ Resistance training categories include strength training, hypertrophy training, and speed/power training, which serve different purposes.*
01:09:38 *⚡ Maintaining power and strength becomes increasingly challenging as one ages, highlighting the need for speed-centered training approaches.*
01:14:17 *🏋️♂️ Prioritizing hypertrophy training may lead to overall better health outcomes than focusing heavily on power-specific training for older populations.*
01:15:09 *🏋️♂️ Jump training may yield minimal muscle growth compared to traditional strength training, particularly in inexperienced individuals.*
01:16:34 *🚫 Poor execution of exercises like medball slams in individuals with low training history increases the risk of injury and doesn't contribute to meaningful progress.*
01:19:01 *🩺 Regular blood work is crucial for optimizing health, as it provides personalized data for improving factors like hormones and fitness.*
01:22:15 *⚖️ Constraints in exercise science, such as individual, task, and environmental factors, guide how people should move during training.*
01:31:09 *💡 Understanding "ground" in exercise encompasses external support and neurological feedback, impacting overall performance.*
01:36:39 *🏆 High-ground athletes, like powerlifters, rely on stability and external support, while low-ground athletes thrive on agility and coordination in a less stable environment.*
01:39:22 *🏋️♂️ Choosing higher ground exercises is more effective for hypertrophy in individuals seeking to increase muscle mass.*
01:39:50 *📊 Exercise selection should be data-driven and focused on target tissues like glutes and quads to improve training outcomes.*
01:41:16 *🔄 Progressing from high ground to low ground exercises can enhance skill and performance for low ground athletes.*
01:44:11 *⚖️ Many individuals practice arbitrary exercise selection rather than making informed decisions based on their specific goals.*
01:45:33 *📚 A comprehensive framework for exercise selection is vital to guide individuals in their training rather than relying on inconsistent practices.*
01:46:00 *📖 Dr. Davidson has authored a book that provides a systematic approach to optimizing movement and exercise selection for different individuals.*
Made with HARPA AI
Wow. Just wow. This Dr. Pat Davidson is brilliant. Imagine having him train you! OMG!
Ok
"A Coach's Guide to Optimizing Movement" is Dr. Pat's book that is a must have for any practitioner in the strength and conditioning field.
Seems to be out of print. Thoughts on how it source?
I’m 58. I mainly just use my body weight. I do cables, advanced TRX workouts & use other equipment but I don’t do a crazy amount of weight as I only weigh 110.
I grow in strength & muscle fast & my joints stay healthy!
I love this guy ! So transparent about his experience in NYC … looking forward to getting his book 🎉
Thanks! Great episode
A lot of people under recover.
I think people who workout, underestimate the importance of rest. It's Ying and Yang.
Train HARD then rest. Since I've upped my rest days , and started training harder on my workout days I feel stronger than I've ever been. Also way more relaxed as not training 5-6 days per week.
I used to train 5 or 6 days per week. Now I've gone down to 4 days per week , and upped the intensity when I am training I am much stronger and also feel more relaxed in general as I'm resting more.
Wow , His knowledge is exceptional!!!!
Great discussion as always. Dr. Andy Galpin has a great podcast that will give details on reps, weights, sets for hypertrophy, strength, power…also details on benefits of strength verses hypertrophy. Ask him on the show🤗or maybe you have and I haven’t seen it
This is another elevated discussion!! Thank you both. ✨️
Always great content as usual from Dr Gabrielle!
Thank you for the great podcast! The statement about low return on investment in terms of increasing power output by training power movements is in my experience true. I used to be an olympic weightlifter and basically speaking that's jumping with weights. In weightlifting we have somewhat uniformly measurements on what amount you have to squat (which is not a power movement) to being able to transfer that strength into the olympic lift itself which in turn very much requires power to execute. For example one measurement would be: If you want to clean & jerk 200kg you have to be able to perform 240kg for 3 reps in the front squat first. The guide is 100% clean&jerk = 3 x 120% front squat.
So we knew if we wanted to get better at the olympic lifts we needed to increase the squat and the great thing about it was we knew by how much. One coach used to say to me strength is the mother of all qualities.
I am already a fan of your guest.. baseball and from Massachusetts 🙌🙌
wow, ya'll are so smart. i never would have imagined that being closer to the equator would make the total difference in my ability to properly train. wow.
I really wish you would consider an interview or collab with Dr Doug McGruff his training approach really speaks to effective training for older adults and sarcopenia
Wonderful guest!
He is so good!! Enjoyed listening to this
As a coach to men over 40 intensity is the key.
I was on TRT for 7 years and trained hard and didn’t gain much muscle until I added the nandralone and Primobolin with the test
That’s not enough you gotta add more to that stack.
😂
Plyometric exercises the kind that Tony from I AM LONGEVITY does, seems to be key.
He certainly would be worth interviewing.
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Bruce Lee was what I deem had everything in the correct 'human' proportions coupled with agility, speed and strength, isn't this what is being proposed?
Being bulky - with disproportionate body parts, weighing more than is needed might look impressive, but how functional is it?
Over sized necks that require CPAP machine to keep your breathing is taking training to the extremes.
So many have died trying to attain a physique with OTT muscle mass - that leaves those behind missing a loved one.
DO NOT LET THEM PERSON BE YOU!
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Yes build muscle - but not so it shortens your life.
Lift Natty.
Exactly!! And Bruce Lee did isometrics. That’s what I’m switching to.
Please don't interview Tony. He's in a whole other league than the rest of the TH-cam content creators.
@@defining.vitality Don't?
I don’t need 10 sets to put on muscle, even at 53 post menopausal I still put muscle on easily. I can do 3 sets and gain
I'm 53, male. I do 3 sets a week per exercise with high intensity, progressive overload and see good progress. I also do cardio every week. I eat a high protein diet but don't use TRT. For me this is about quality of life and being as healthy as possible. I've read about what he's talking about and I don't disagree with him. The program he's talking about definitely works if you work it. To me work=consistency+intensity. Make exercise a non negotiable in your life.
I’m pretty sure he’s referring to total sets per week for body part- not 10 consecutive sets on one exercise.
@@kellypet3kids yes he is, I do nowhere near 10, maybe 6 tops per body part. I still see growth with even 3
Thanks for sharing. I’ve seen other hypertrophy specialists say that 5 sets a week will work.. like Mike Israetel. I’m gonna try this since more than 6 sets is extremely difficult for me to recover from. I think I need more rest
A very intelligent and good natured scientist, invite him again
Psychologically I'm terrified tomdo a bulk.. so.much where im in the process to getting down to 18% body fat right now now 23 % before inattenpt a bulk.. although with 2 aday works outs and mininworkoits thrunout day. I have my incline tread mill in morinimg or another level 2 heart rate workout amd resistance in pm .. im stayimg whole food about 80% 20 % healthish lol porcessed food ..im.struggling i feel greatnduring workouts .. im leaving 1-2 in chamber i just started creatine andncan totslly feel the difference. . So even in deficit iv gaimed almost 3 lbs of im guessimg water ..hownlong does that last. 55:04 and also as for as reps and sets.. is it 10-30 sets of a particular movment ( hip thrust ) or any glute movment. And how can we differentiate cause say i do b split squat isntnthat a glute workout also alond with i feel this andnlack of sleep and recover is keep me from getting the muscle
Great guest and valuable information... The interviewer occasionally interrupts and talks over her guest. Other than that, excellent job! 👍
4-6 rep range causes myofibrilar hypertrophy where as 6-12 and 12-18 rep causes sarcoplasmic hypertrophy. Both are important for total muscle remodeling and commitment each other.
Cheers!!!
Enjoyed this.
You rock Gabriel ❤🎉
I understand the ground business, but can't see how that helps me choose exercises. Application of the framework wasn't explained. Heavier & harder is better?
Kettlebell Swings seem to be a good overall body/resistance/aerobic major muscle group exercise 'all in one'. That's what I've been doing anyway.
Great interview
I’m being introduced to amazing people so often nowadays idk what to do with my time
What do you feel about hybrid athletes as far as so should someone who is in my situation in my previous commentt and my goals should i focus on one type of workout .endudurance / cardio or resistance ..am i not spending enough time in one to get to my goals because m jumping from one work out to the next.. if that makes any sense.. also thank you for this cause i felt switching movments would keep my body muscles confused, and not adapted to where i wpuld need to increase the volume just to make a tad difference. making gains faster totally wrong 😅
Thanks
I wonder if you could touch on issues like how to put on muscle while having fatty liver, metabolic syndrome, higher cholesterol etc if it’s even possible… I assume having fatty liver decease it could be quite hard to be in surplus cuz extra calories could go into liver? I’m absolutely having no clue thus speculating, so was wondering if you could talk about how those individuals could put on muscle? Also if having metabolic syndrome is a problem there too? Thank you!
I do aerobics I drink coffee before I workout can this pose a problem in any way? I am 69 this year....some advice would be greatly appreciated.
Don’t overthink things Joan, 150mg will not cause you any harm pre or post exercise the only issue would be if your consuming it late in the day and its effecting sleep. Otherwise enjoy your coffee
Maria Emmerich says coffee raises blood sugar, but I also agree with Kane, above. If it helps you, keep doing what you’re doing. ❤
the problem is not the coffee.
what will kill you is the aerobics.
at 69 you need to be working your way into compounds lift and carrys.
even if it is with 1 lb. to begin with.
3:01 Dr. Bro’s arms being as big as Dr. Lyons waist!
Yes!! As a female, I never desired arms this big in a man-and I love big, strong arms on a man, but not _this_ big!! Ha!
Jacked with gear
@@TheVanguard333 bro is roided out
@@PeaceIsJesusChristm
Probably the size of the heart often matters most.
Not speaking of the physical heart’s size.
@@glenntimberlake2413
Amen to that!! That’s the most important of all. ❤️
That was a fantastic interview. Awesome!! I have a question about creatine. And ageing people with kidney issues. Who can help me I need someone who really knows there stuff!!
I've been taking creatine for 35 years. I don't have any kidney issues. It's not supposed to affect kidney function.
Dr Lyon is confusing..Dr Stacy Sims says women over 40 should lift weights heavy rep range of 3-5 in order to build muscle, then you gest says better to lift not so heavy because of joints. I don't know what type of rep range is best for building muscle
Both advice is dumb. You can lift anywhere between 3-30 rep range, it doesn’t matter..it all builds muscle, and it doesn’t hurt joints like wtf. I change rep ranges all the.
@@Cass-gi4kk i appreciate you comment.. that's what science says.. i lift depending on how i feel.
IT IS CONFUSING, BUT WE CAN MAKE IT SIMPLE. TAKE IN CONSIDERATION THAT NOT ALL REP'S , SET'S, WEIGHTS APPLY TO EVERYBODY BECAUSE NOT EVERYBODY IS IN THE SAME HEALTH LEVEL AND IN THE SAME FITNESS SHAPE LEVEL NO MATTER WHAT AGE. SO, FIRST IF YOU ARE HEALTHY LIFT WEIGHTS SAFELY IN TERMS OF BODY MECHANICS. LEARN RIGHT IF YOU DO NOT ALREADY KNOW. THERE ARE COUNTLESS METHODS AND SYSTEMS THAT PRODUCES RESULTS FOR MUSCLE DEVELOPMENT AND STRENGTH. DO NOT GO EXTREME TOO LIGHT OR TOO HEAVY FOR YOURSELF. YOU HAVE TO FIND OUT WHAT IS YOUR BEST WEIGHT LOAD FOR YOU! YOU DO THAT BY TESTING YOUR ONE REPETITION USING YOUR MAXIMUM WEIGHT CAPACITY FOR EACH MOVEMENT (EXERCISE). AFTER THAT USE 75% OF THAT FOR REPETITIONS. YOU CAN DO 4 SET'S OF 6 OR 8 0R 10 OR 12 REP'S AND OR YOU CAN DO 6 SE'T'S OF 6 TO 8 TO 10 OR TO 12 REP'S ALL DEPENDING ON HOW MUCH WEIGHT BEING USED AND HOW FAST OR SLOW YOU ARE DOING AND YOUR BODY CAPACITY TO EXECUTE THE DEMANDS THAT ARE BEING IMPOSED. START SLOW ON EVERYTHING, SET'S, REP'S AND WEIGHTS AND INCREASE ALL GRADUALLY. EFFORT ON EVERY REPETITION AND HOW YOU MAKE IT HARDER FOR THE MUSCLE TO CONTRACT IT WHAT MATTERS! IF IT IS DIFFICULT TO LIFT YOU ARE GOING TO GET RESULTS. IF IT IS EASY YOU ARE JUST FOOLING YOURSELF AND WASTING TIME. THINK QUALITY AND DO YOUR BEST.
THE MUSCLE ITSELF DOES NOT KNOW HOW TO "COUNT" AND SIMPLY GOING TO GIVE US A OK MEANING; HEY OK I WILL GIVE YOU THE RESULTS BECAUSE YOU DID 5 REPETITIONS. IT DOES NOT WORK THAT WAY. IT WORKS BY MAKING THE MUSCLES WORK HARD. VERY HARD TO THE POINT OF NEEDING TO STOP AND GO TO REST. THAT IS THE CRITICAL KEY.
At the end of the day, it seems that training closer to failure is the #1 predictor of hypertrophy.
Doing that for an extended period of time at lower rep ranges (higher weights) can result in joint pain more often than lifting at higher rep ranges (lower weight).
Preventing tendonopathy will help maximize muscle growth because you won't have to take time off.
Woman here. I just got told by a man that my traps & back are jacked. It was a great feeling!
Can you please address how to deal with sore elbows & knees. I’m a47 year old woman who only started lifting 3 months ago, and my body can only handle so much. I’m trying to progressively overload, but I’m hurting myself and need to back off. Issues in older people who need to ease into this never gets addresses. How do we avoid injury?
For your knees, please look into Knees Over Toes guy here on youtube. I now walk / run backwards up a slight hill for 1/2 mile a day and it was a game changer. It reset my knees on day 2. Before that my knees were in such bad shape I could barely put any weight on them. The fix was so demonstratively immediate I could hardly believe what was happening. But it works. Don't ask me how but it just does. Walk / jogging backwards up a hill will be something I do til my dying days. Only takes 10 minutes a day and it feels so good afterwards. I'm coming up on 50 miles total and I am evidence that the results are real. If only there was something comparable for shoulders. Good Luck!!! 😊
@@quantumpotential7639 thank you! I will look into it!
@@quantumpotential7639100%! Knees over toes guy is amazing!
You may be trying to increase weight too quickly. Also, make sure you have good form and do normal movements. Half of the machines at the gyms cause problems. For example, leg extension, leg press, etc etc. They aren't normal movements.
So many of these exercise doctors are highly intelligent and shatter the whole dumb, muscle bound body builder. They aren't one trick ponies and if your trainer is one you should look for another one.
Dr. Lyons can I get a call with you..thank you. ❤
Hi Dr. Lyon, I love your work. You are the reason I eat good healthy meats and lifting weights next to my swimming in an Olympic size pool at the YMCA. A Naturopathic Practitioner (Ph.D) is a BIG promoter or plant-based food. God forbid you eat meats. This is what he wrote, and please advise when you have a moment. I am copying and pasting. I want to be able to respond to him:
THE STOMACH DOES NOT DIGEST FOOD!
1. When a rich animal protein and dairy product meal is ingested, the stomach begins to manufacture and secrete sodium bicarbonate (NHCO3) to alkalize the acids from the food ingested. This causes a loss in the alkaline reserves and an increase in acid and/or HCL found in the gastric pits of the stomach. These acids and/or HCL are taken up by the blood which lowers blood plasma pH. The blood eliminates this increase in gastrointestinal acid by throwing it off into the Pishinger’s spaces.
2. After a rich animal protein or dairy product meal, the urine pH becomes alkaline. The ingestion of meat and cheese causes a reaction in acidic fashion in the organism by the production of sulfuric, phosporhoric, nitric, uric, lactic, acetylaldehyde and ethanol acids, respectively, but also through the formation and excretion of base in the urine. Therefore eating meat and cheese causes a double loss of bases leading to tissue acidosis and eventual disease, especially inflammation and degenerative diseases.
3. During heavy exercise, if the the resulting lactic acid was not adsorbed by the collagen fibers, the specific acid catchers of the body, the organism would die. The total collection of these fibers is the largest organ of the body called SCHADE, the colloidal connective tissue organ. NO liquid exchange occurs between the blood and the parenchyma cells, or in reverse, unless it passes through this connective tissue organ. This organ connects and holds everything in our bodies in place. This organ is composed of ligaments, tendons, sinew, and the finer fibers that become the scaffolding that holds every single cell in our bodies in place. When acids are stored in this organ, which includes the muscles, inflammation and pain develop. The production of lactic acid is increased with the ingestion of milk, cheese, yogurt, butter and especially ice cream.
4. The more acidity created from eating meat, cheese, milk or ice cream the more gastrointestinal acids are adsorbed into the the collagen fibers to be neutralized and the less sodium bicarbonate or NaHCO3 that is taken up by the alkalophile glands. The larger the potential difference between the adsorbed acids and the amount of NaHCO3 generated with each meal, the more or less alkaline are the alkalophile glands like the pancreas, gallbladder, pylorus glands, blood, etc. The acid binding power of the connective tissue, the blood, and the alkalophile glands depends on its alkali reserve, which can be determined through blood, urine, and saliva pH, including live and dried blood analysis as taught by Dr. Robert O. Young. The saliva pH is an indication of alkali reserves in the alkalophile glands and the urine pH is an indication of the pH of the fluids that surround the cells or the interstitial fluid compartments of the Interstitium (the largest organ of the human body) or Pishinger’s space.
Thank you!
Hip spine wrist so deadlifts?
What do you mean stretch is “not worth it for the most people”?
You had me at jacked
I am also a “Meat head”, my brain is also meat based.
Please stop these commercial interruptions.
That’s how she makes money girl.
Some crossfitters looks extremely muscular despite the training theyre doing.
CROSSFIT IS VERY HARD WORK. HEAVY LOADS WITH REP'S. EXTREME TRAINING GIVES EXTREME RESULTS.
@@marcusmoyses3809 Gear also helps!
@@marcusmoyses3809it’s also heavily influenced by drug protocols both in the men’s and women’s side. Most CrossFit athletes that are competitive built that skeletal muscle doing traditional hypertrophy training not solely with CrossFit. I have a friend that’s highly competitive and he and his competitors on are copious amounts of drugs despite their “drug testing”
This guys arms are bigger than tree trunks.
10 to 20 sets a week, total bs and coming from a roided up guy, what's a set ? most natural guys will make no progress doing 20 sets a week, you can train hard or long, if you're training hard ( close or to failure ) you're not going to recover from 20 hard sets for everybody part in a 7 day period, and if the sets are not hard you're wasting your time, most natural bodybuilding champs with great genetics do not do 20 sets a week, they do anywhere from 4 to 10 in most cases, 10 being high
Geee-ZUES...!
Dr MeatStick is HuMONGous....😮
😍😍😍
👍🏼💪🏼
My adult sons are meatheads. Both are gorgeous. We watch body building and ex phys TH-cams together. ❤
❤ God so loved the World that He gave His Only Begotten Son That Whosoever believes in Him should Not perish but have eternal Life .”- John 3:16 -( but read this and yes I believe in the one who made you in His previous image . SO I NEED TO TRAIN MY spirit and what I say is Who He loves you Trust Him your heavenly Father and Jesus Father .!…Send Him a prayer before You exercise Your ❤ body He owns it As Your Next breath
He Controls : So pray cause I know Jesus prayed for all Who believe in John 17: 18;- “ As the Father Sent You So He Sent You into The World …( even Now . Then exercise His body + soul tonight …❤😊
Thank you Whoever replied to my comment of : John 3:16 …..- But that’s A True statement from the bible folks ! And it Was Not crossed Out but hopefully received And I have a Scripture from Saint Paul in ; 2 - Corinthians 7 ,verse 4:-“ But we have this treasure in earthen Vessels, that the excellency Of The Power May of God , and Not Of Us” -/ And Talking About This Power Jesus said in John 17:2-“As you have given Him Power over all flesh, that He should give eternal Life To as many as you have given Him” --(So exercise + know Your 7 vessel is The Lords vessel So it is His gift - so You were made or created for his pleasure so Act like you are inpowered by Obeying His Commandments . Man does not live by bread alone but by every word that Proceeds from His mouth , Jesus Spoke of what Moses spoke that but came as the bread from heaven He Was and is and Was sent from His heavenly Father to earth 2000 years ago ; was the prophesied ,Lamb of God in Isiah 53 : verse 7 ,- “ He was oppressed and He was afflicted , yet He opened not His mouth ; He was led as a Lamb to the slaughter , And as a sheep before its shears is silent .” -; (there are 12 verses. -last part of 11 is :-By His knowledge my righteous Servant Shall justify many ……/ comment is that You .? …..keep exercising body + Your Spirit -for Him Your the Only One on earth that’s created in His image.people express who you are in His image . So No other of His Creation can receive That blessing from God on this green earth ! So What Are You Waiting for :Revelation 4- 11…..
First Why did you cross out That last verse?…..was it an act of A.i.?….
Sorry enough advertising, oh I’m here to help people, u right u r here to advertise, ur content can be useful for people but u lost me don’t need more product advertising from pretend to be trying to help
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Love your content, but these long videos are impossible to watch
Tren
How many days in a row do you have to talk about the same thing with different people..its comical
🥱🥱🥱
Nothing new, right?!
Why are these people different to understand? Third grader?
You guys exaggerate. What about sports with high risk of injury soccer football hockey etc. Lol. Don’t fall don’t enjoy don’t live
OMG GET TO THE POINT
He's jacked with gear, what an embarrassment lying to people
Exactly where did he deny using any type of PED’s? We will all be waiting for your answer…… Seems like the soy bois never fail to at least drop this comment once or twice on any video dealing with anybody that’s bigger than them.🤷🏽♂️
@websterbailey7586 because people are tired of these deceivers who don't have the heart to train natural because they are weak in the mind. So they get on these podcasts and tell people what works in the gym while full of gear who's body can never recover , these are mentally tormented people. By the way I'm 6ft 2 113kg , 18.3 inch arms that you will never achieve naturally your self .
@websterbailey7586 where did he say he uses them , I'm 6ft 2 at 112kg 18.4inch arms NATURALLY. Gear uses telling people how to train in a gym to get big is demonic. Gear uses have destroyed there bodies which can never go back to normal and have to rely on TRT afterwards because there bodies are dying and all manhood is gone
@websterbailey7586 where did he say he uses them to get big. His body is dying and all manhood is gone. Australians think Americans are a complete joke with all their gear use.
@websterbailey7586 where did he say he uses them to get big , it's totally laughable and who's we , is that you and your imaginable friend you talk to in the corner
Watch Dr. Mike