250 ‒ Training principles for longevity | Andy Galpin, Ph.D. (PART II)

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Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy returns to the podcast and continues the conversation about training for longevity. He examines the training practices of powerlifters, Olympic weightlifters, Strongmen/women, CrossFit athletes, and sprinters in order to extract insights that can be applied to the individual wanting to optimize for longevity. Andy goes into detail about exercise load and repetition, training volume, the importance of learning proper movement patterns, the advantage of working to technical failure instead of the number of reps, and much more. Andy ties the discussion together by providing a hypothetical training plan for an individual wanting to optimize for longevity and offers advice for avoiding injury.
We discuss:
0:00:00 - Intro
0:00:08 - Review of the function and organization of skeletal muscle
0:07:00 - Review of muscle fiber types
0:18:20 - Hypertrophy: changes in muscle fibers and the underlying mechanisms that make a muscle grow
0:30:42 - Defining sarcoplasmic hypertrophy and how it relates to the number of reps in a set
0:33:38 - Training for maximum strength: what we can learn from powerlifters and a hypothetical training plan
0:47:29 - Ideal reps, volume, and load for the powerlifter
1:01:40 - What should powerlifters do on their off days?
1:07:07 - Are there consequences of powerlifting on long-term health?
1:11:00 - Defining Olympic weightlifting: a test of power
1:15:00 - Training principles of Olympic weightlifting
1:25:48 - Tracking power output when training
1:31:38 - Frequency of training for Olympic weightlifting
1:34:49 - How post-activation potentiation (and the opposite) can improve power training and speed training
1:43:28 - The Strongman competition: more breadth of movement, strength, and stamina
1:48:48 - Training principles of Strongmen and advice for someone new to the Strongman competition
2:05:20 - CrossFit: a combination of weightlifting movements, endurance, and circuit training
2:15:20 - Learning from elite athletes, heart rate recovery, V02 max, and other metrics
2:29:20 - Optimizing towards being a well-rounded athlete as opposed to a specialist
2:38:44 - What we can learn from the sprinters about speed, acceleration, peak velocity, and technique
2:46:30 - A training plan for the “centenarian athlete”
2:56:47 - Debunking some training and exercise myths
2:59:27 - The “do nots” of training and tips for avoiding injury
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.

[@PeterAttiaMD]

In this episode, we discuss: 0:00:08 - Review of the function and organization of skeletal muscle 0:07:00 - Review of muscle fiber types 0:18:20 - Hypertrophy: changes in muscle fibers and the underlying mechanisms that make a muscle grow 0:30:42 - Defining sarcoplasmic hypertrophy and how it relates to the number of reps in a set 0:33:38 - Training for maximum strength: what we can learn from powerlifters and a hypothetical training plan 0:47:29 - Ideal reps, volume, and load for the powerlifter 1:01:40 - What should powerlifters do on their off days? 1:07:07 - Are there consequences of powerlifting on long-term health? 1:11:00 - Defining Olympic weightlifting: a test of power 1:15:00 - Training principles of Olympic weightlifting 1:25:48 - Tracking power output when training 1:31:38 - Frequency of training for Olympic weightlifting 1:34:49 - How post-activation potentiation (and the opposite) can improve power training and speed training 1:43:28 - The Strongman competition: more breadth of movement, strength, and stamina 1:48:48 - Training principles of Strongmen and advice for someone new to the Strongman competition 2:05:20 - CrossFit: a combination of weightlifting movements, endurance, and circuit training 2:15:20 - Learning from elite athletes, heart rate recovery, V02 max, and other metrics 2:29:20 - Optimizing towards being a well-rounded athlete as opposed to a specialist 2:38:44 - What we can learn from the sprinters about speed, acceleration, peak velocity, and technique 2:46:30 - A training plan for the “centenarian athlete” 2:56:47 - Debunking some training and exercise myths 2:59:27 - The “do nots” of training and tips for avoiding injury

[@vtg1632]

can you provide a link for the papers mentioned (especially the tommy wood one) please?

[@lbb5067]

Peter, help me understand here, why would you assume you could compare your best in astonishment with the athlete who deadlifts 5X her body weight?

[@cristianrotestan4164]

Q t6m lo

[@lexcap6188]

😅😅😅😅😅😅😅😅😅

[@evec2022]

@@lbb5067 For myself, an uninitiated female, it was interesting to hear about the comparison, between a strong man (unsure of Peter's weight) and a strong elite 120lb woman.

[@michaelpagliaro9510]

Fabulous! As a 72 year old getting my certifications to be a health coach focused on the aging population, this is invaluable.

[@WilliamChan]

I'm fully 20 years Peter's junior and I get the feeling if I don't take these teachings to heart, 90 year old Peter would dance circles around 70 year old me lol

[@toddstuder7388]

Best present ever and its not even x-mas. The last episode with Dr. Galpin was one of the best to date on the Drive.

[@codylowry8953]

Uuuuuuuuuuuuuuuuuuuuu

[@emscott8706]

Mmm P. Pl

[@victort6144]

Agree, part 1 was epic. Starting part 2 also !

[@allfusionx]

The gift that keeps giving. Thank you Peter and Andy. Can’t wait to hear Part 3

[@bernardojunqueira2392]

Haha. I just finished part 1 last night before going to bed . Loved it and asked for part 2. Today I wake up and 1st thing I see is the notification on my phone of part 2 😊. Here we go ❤

[@seanmcgonigle1182]

Thank you very much for have Dr Galpin back extremely valuable information 🙏

[@stoenchu122]

Run my first half marathon yesterday and took 1 day off today. This talk will help me enjoy my rest and recovery day. Thanks for your work, Galpin and Attia!

[@samisavola863]

did you break 2 hours?

[@stoenchu122]

@@samisavola863 yes, 1 hour and 57 min

[@maciejguzek3442]

Half marathon seems about the biggest reasonable effort (which isn't actually detrimental to one's overall health). At least speaking from viewpoint of someone who tries to combine strength conditioning and flexibility. Better not to get fooled into the false 'break your limits' quest by trying to undertake super-long but rather senseless efforts. Much better to be systematic and determined in almost-maximum effort short workouts. Especially if you are past your mid 30's and energy isn't infinite anymore!

[@One-Ring-To-Rule-Them-All]

​@@maciejguzek3442 I enjoy as well a combo of strength - yoga - fun stuff and endurance and I find runs of 10 km for training and max 20 km for nature trail runs the best. Everything longer wears out my joints, because I am athletic built - tall and relatively heavy for a girl 😁

[@maciejguzek3442]

@@One-Ring-To-Rule-Them-All similar situation here. I actually used to run only 'as a warm-up' before weights - I ran 12min for max on a treamill, and gradually got so hooked of improving that result that these 12 minutes were the thing that mattered the most to me, and the remaining 45 minutes of lifting were just a cherry on top. But at some point I realized that my tendons and joints get a bit hurt literally every few weeks and that vigorous running isn't optimal for every 40+ yo 100kg+ dude. So I switched entirely to stepper and elliptical as they allow max effort as well, but I never got hurt in any way useing them. All the best to you,

[@justynasidorska4702]

What a coincidence: I'm this middle-age, reasonably fit woman who never did weigh-lifting before and just decided to learn to snatch for the sake of trying something new 🙂 Thank you both so much for your valuable advice!

[@venussestari9609]

Weight lifting is really fun and empowering! Definitely give it a chance

[@stoenchu122]

The information in the last 20 minutes are beyound great!!. Thank you so much for this talk. Can`t wait for part 3

[@snapfest10]

LOVED THIS CHAT! I've listened Dr. Galpin for several years. I've also been a CrossFit coach for 13 years, so i love hearing you guy get into the weeds with exercise science. Definitely picked up some great things to implement and trial for myself and others. Keep it up! Round 3 please

[@evec2022]

I'm waiting for Round 3 too!

[@LT350R]

I gobble up Andy’s info… great common sense perspective and science based… loved the series on Huberman too ❤ great questions Peter! Crucial as it’s challenging to distill so much great knowledge into understandable and relevant discussion.

[@scotthicks7793]

I love these conversations. I would love to read a book on lifestyle health and fitness utilizing all the important biomarkers and physiology to achieve it, written by you both. Also I would live if you both interviewed Clarence Bass. It would be an incredible conversation.

[@bryceherring946]

Amazing knowledge transfer from the experts (Andy and Peter) out to the masses, great stuff, awesome!!

[@magtrimdesigns1240]

OMG THANK GOD FOR THIS!!! I just listened to part 1 for the SECOND TIME yesterday!

[@CliffYates]

Love this Dr. Cliff Yates here. Age 65, feeling 33. Mostly plant based diet. Been working out with weights since age 15. Love the content.

[@jimking6484]

#KickAss100YrOld journey continues. Thank you for cultivating your platform with intelligent guests that nurture our knowledge. Also, just finished your book. Double thank you!

[@rickyfiting1008]

I love that they're doing this. I also know that I'll barely understand most of these conversations.

[@perucho2194]

The Centenarian section has some issues - unrealistic to aim for the endurance component to reach heart rate max 1-2x/wk? Seems to disregard cardiac fibrosis. The luggage that most of us acquire by age 80, would require to temper most of what it is recommended here (the 3 aspects discussed in this section) - I wish you were right, could you cite any longitudinal studies in above 80 year old individuals integrating the 3 training components as described? Thank you

[@BB-gj8ck]

We’ll put. Very easy for someone under 50 to give the advice they’re giving. It’s not realistic, and totally unnecessary for an 80 year old to be clean and jerking. Ridiculous risk with very little return. Boarderline delusional.

[@aler8910]

Great supplementation to the book! After knowing that the best medicine is exercise, why we don’t have subsidised gym memberships for all population? Also, I think it would benefit to asses population through a health/fitness census (2-5 years) to see where we at, how are we progressing/degrading. Measures coupe be overall strength (lift, push, squat), power (1 mile run), overall endurance (5k run, push ups, pull ups) and rest HR

[@proddreamatnight]

You two are my absolute favourite doctors on the internet

[@Joy-ew3pv]

Fabulous set of videos from Peter and Andy. Many thanks. This has changed the way I'm looking at exercise. I'm so glad you guys covered soft tissue and avoiding injury. Two of the other issues I think that limit older people achieving the decathlon is joint stiffness/limited range (I'm thinking back eg kyphosis and knees eg osteoarthritis) and fractures (especially hip and spine). I'd love a session on the research on flexibility/joint mobility and bone and cartilage health and how those could be linked to the training principles for longevity from these specific videos (possibly they are already on the list for part III). Thank you.

[@treasurecabanglan]

It's a love and hate relationship with her workouts! But this girl is definitely a part of my everyday morning routine 6 days a week! She can influence 🎉. Thanks Sydney!

[@garzascreek]

2:46:30 is where Training Principles for Longevity actually begins. The rest of the conversation unrelated to longevity is also excellent and interesting if you have the time.

[@robertstark5198]

This guy is great. Answers all of the questions directly while not missing interesting tangents. Super interesting info as well!

[@stoenchu122]

Hope you bring any high end triathlon coach on the podcast. I think, this is the hardest sport.

[@stephenhumphries8523]

Fantastic talk much appreciated

[@theveryaverage]

The video was released 6 hours ago and you sent this comment 5 hours ago. Even watching at 2x speed which is unlikely, you still wouldn’t have had enough time to watch the whole video.. 😂

[@billytheweasel]

Thanks Dr Attia. Yes, bodybuilders are ahead of the hypertrophy curve.

[@perucho2194]

Would have been nice to include then after the Powerlifting and weightlifting discussion

[@irenetongelidis2727]

Thank you both! Great content. I listened to the first episode a couple of times!

[@SirGalaEd]

Part 1 is SO GOOD I listened 2x. Great work 👏

[@kristinalawson4444]

I LOVED THIS WORKOUT!!! Thank you so much for posting ❤

[@GloriaGalanGalan-gh9wm]

Thank you so much for this flow. I feel so good after do it. I LOVE your long hour flows. I would like a routine using the yoga wheel. Thank you from Spain and sorry for my english.❤😊

[@BallietBran]

Much love Peter!

[@Ryan.G.Spalding]

I feel like this episode is just Peter having the most interesting conversation of his life. Lol

[@VancouverPOV]

Thank you! Commenting for the algorithm because this video helped a lot 😊

[@cardinal7961]

So. Much. Fun! I needed the brain workout as much as the body workout! I believe we should do that again! 😅

[@lainierenfro6069]

Tracy, you are perfect for me at this time of my life!! I’m sure I didn’t find you by accident. 🥰

[@rhodrickharalson6898]

Really digging this conversation - This would be a book I would love to read/study👍

[@MirpuriR1]

Thank u ! I am really enjoying working out .

[@user-of2lm4ty7e]

My 3rd set this morning Rick thank you as always x

[@daveogilbee]

To comment on the Olympic weightlifting segment from a PT's perspective: I would say there certainly needs to be attention given to some mobility factors of the individual as well. C&J/Snatch has tremendous flexibility requirements at the hips/ankles which most of the lay population unfortunately has lost as we age, given current statistics. If left unchecked, certainly as the volume increases, this also unfortunately increases injury likelihood. Not to scare anyone away from the possibilities of exploring these exercises, however a good screening of mobility at body segments prior to and concurrently with engaging in the activity would be a good idea.

[@jssher1nc]

this was great. so much info that I will need to watch it again to absorb it all.

[@magnusdanielsson2749]

These videos are so interesting. It has made me rethink my training. Must do more dynamic training from now on. Instead of olympic lifts one can do the snatch grip high pull instead. Much easier to learn, safer and give most of the benefit of training for power production.

[@rekaahne7190]

Thank you. Love you. Peace. Love. Happiness. Meaning. Fitness.

[@scrada6023]

Thank you to both of you. I'm preparing for the 2024 Senior Games qualifiers. At 52, I completed a 3k in 29 minutes. I want to reduce minutes per mile to 7. Stuck, don't know how to reach that goal.

[@lawnmower11]

These dudes really know their stuff. Muchas gracias

[@florhernandez9183]

Que buena rutina María!!! Muchas gracias!!! ❤

[@running4fun863]

I tried dead lifting 40kg my weight about 52-56kg , may be I did not warm up enough, this was after 2hrs bike ride. My back froze , I just missed a back injury . Cycling is amazing done it all my life at elite level. I live hills and found doing weights really helped

[@evec2022]

Just wondering if you've done Part 3 yet? Thanks!

[@avaelizabeth4808]

So fascinating . I love specifics . God is in the details .

[@teacherreadtous4273]

Heard you on Joe Rogan. Such a great conversation. I also see the VShred guy nonstop daily on KZbin ads on nearly every video I watch. I’m so glad you said what you said. Liking your channel so far.

[@catalinatreats]

This guy is awesome

[@hadd5106]

That was an excellent presentation!

[@timmothyburke]

I love the big picture approach to this.

[@isaarunarom7830]

My second year of track and field in high-school we needed a new track coach and didnt have one so the wrestling coach took the job to force his wrestlers to stay in shape off season. The first half of practice all Tack And Field athletes had to train together, 4 laps around the track then we did REAL crossfit the way the military ment it to be done, endless supersets of 2 exercises, 1 anaerobic and 1 aerobic. 60 seconds of one exercise then 60 seconds of the other then 60 seconds of thw first then 60 seconds of the second and that went on for about 15 minutes or more. No rest untill the workout is over, then we split into 2 groups, the field athletes would do more arobic exercises and the field athletes went to the weight room for anaerobic exercise. Of course theyd hit the field and litterly practice some days. As a 100m dash, 400m relay and broadjump(apparently im baller at broad jump was 12 ft untrained and added 2 feet with very little training in little time) at the time i felt like he had me weight training to much and had the field athletes ( his wrestlers lol) running too much but looking back this man was 200 IQ back in 2009 2010 with his sports exercise science.

[@Jsummz1]

This was great from start to finish 😀

[@rous3369]

Great episode guys, thank you

[@nancymacaslan1385]

Peter, please listen to the Lex Fridman podcast with Manolis Kellis-round 3. It’s an incredible deep dive into Genetics, epigenetics, phenotypes and the newest methods for getting info of this kind in millions of datasets all sortable with computers. Get Manolis Kellis on your podcast soon!

[@inga6931]

Snatches are the best and my favorite ever!! Over 60 and very good technique but just not strong 😢 Andy I want to come there! You can biopsy all want

[@AliciaSweetz]

Thanks Cee and yes I would like ah exercises included.

[@paulboby9084]

hey Peter, thanks, very interesting interview . I would love to see you interview a cross fit trainer too! 🤔

[@kimberleyrolfe2316]

Omg second one of your work outs complete - may of stopped a few times as I’m unfit haha but I’ll be doing another one tomorrow 😊

[@Joseriveiros]

Training for Strength and power kind of overlaps...didnt quite got the differences en terms of reps/sets/rests/RM...help please. Thanks

[@tmo9466]

Man have I loved your talks with Andy! But just to make a slight correction about not seeing anything over 600lb.. There was a 665lb/485lb Yoke carry in last year's CrossFit Games.. :P

[@vtg1632]

can you provide a link for the papers mentioned (especially the tommy wood one) please?

[@brentg2792]

For all of shirtless dopes and trash on KZbin it’s the handful of people like these two that make the platform a success with not only their intellect but more importantly their ability to articulate the information to people from the ground level.

[@jacklyke7731]

As a 63yo and with a poor lower spine, L4-S1 foraminal stenosis and spondylolisthesis, I have avoided power lifting. I have avoided most "heavy" weights type workouts because of this. I use elastic bands. Can I still get the muscle gains, strength not mass, you mention in this video? I am an avid cyclist and skier and, for what it's worth, a T1D. I want to keep going as long as I can as healthy and as strong as I can.

[@user-vt2fc5sv4n]

Can you do a podcast on fascia and how it impacts flexibility and joint pain. Thank you

[@John-zf8uo]

Good tips 🎉🎉

[@chandramyers1997]

My arms are on fire!! Wow!! That’s a lot for short workout!! 😊

[@DailyRunRide]

Nice Guideline

[@ralphnevill6171]

Fascinating discussion, however as a kettlebeller our "sport" is outside of the conversation. Sets and reps can fit in the typical 5x5 say for kettlebell clean and jerk extending up to a 10x10 or it could be measured by time rather than by reps such as 5x1 min, 5x2 min etc. Competitions are max number of reps in 10 min like some events in Crossfit.

[@backfru]

I'm curious if there any downsides to focussing most/all of your training in 'power' type training? eg jumps, throws, medball slams etc If you are not overly concerned with hypertrophy, And of course doing plenty of daily activity, Zone 2 work, walking, rucking etc

[@jancrabb2365]

Wow...must be working managed the full set of Jacknives 🎉

[@voljes9007]

30:05 what he doesn't mention though is that the strength/force/power per unit of mass decreases as the weight classes go up. For example, the world record in Olympic weightlifting at 67 kg is more than 5 bodyweights of the lifter, while at 109 kg it's only 4 bodyweights.

[@magicalfrijoles6766]

Why have we never seen Peter Attia and Jordan Schalnsky in the same place at the same time? Explain that or I will post this on every Peter Attia video until he can explain it to us.

[@JelenaVM]

How do these examples of power lifters, endurance athletes, and crossfitters compare to tennis players? Tennis seems like it would incorporate several aspects of fitness?

[@jackoward1]

The point about 100m dash time at Kipchoge's marathon pace is incorrect, at that pace one would run 100m in 17.14 seconds, not 12. Obviously still very impressive, but significantly different.

[@thomasre9382]

Agreed with the olmypic lifting, i tried with just 15lb dumbbells, and its actually harder than lifts like squats and deadlift by a lot. It literally felt like i was sprinting with a backpack on

[@joset4187]

I’m 51 about 35 pounds overweight fairly active-going to gym for over a year but don’t have a robust training plan. Cutting back on sugars and carbs. However need to take it to next level-what training program is best for a guy my age?

[@NikoHL]

Brad Schoenfeld has advised that latest literature shows higher rep ranges at lower weights also works for strength & hypertrophy.

[@danielmccarthyy]

When is Dr. Attia going to have a guest address the fitness benefits of bowling?

[@cliftonnobles5600]

1:44:00 I love how Attia makes he sound like he belonged to that 450 lb. tire at the gym. Mental imagery of him just chained to that tire, flipping it for decades.

[@evanhadkins5532]

Do pentathletes and decathletes have coaches or do they have different coaches for different events?

[@adrianagiraldo9315]

This is ifponf to be a fun one🧠💪🏽💜

[@nuwang2381]

Doing zone 2 train while listening to this

[@turtles3035]

So how does Creatine's affect on fluid retention relate to sarcoplasmic hypertrophy? Seems like it would be a very interesting topic

[@aarigenalna]

I can't find the study you're talking about at around 2:50:30, does anyone know what's the exact title? Thanks!

[@mayaberci9979]

Love it!! Fun!! 🎉

[@kharris0465]

I've been out of the weight room for 7 years. I'll be pushing 100 lb dumbbells on my chest press in about a month. It makes no sense. All I did was think about going back to the gym and I started feeling stronger.

[@dvybby]

Andy sounds like he talking in 2x speed

[@running4fun863]

The older you get it seems endurance level increase but strength decrease would you be able to explain why this is please.

[@running4fun863]

My RHR is 52. I promise I can show you my training data. Also my HR hit 242 and I wax prettified and had to be held up but could not stop cycling as it would have been super dangerous. I was indoors cooling off . Any clue why this would be possible.

[@AnnTsungMD]

The training principles for longevity focus on promoting health and fitness in a sustainable way that supports long-term well-being. These principles include consistency, moderation, variety, progression, recovery, functional movement, and personalization. By incorporating these principles into your training routine, you can promote longevity and long-term health and fitness.

[@jeremyleake6868]

I’m surprised at the recommendation for 1-2 max HR sessions per week. Is that just one peak just to reach max HR rather than a Vo2 max session (eg 18-20 mins above 95% HR max), which is a seriously stressful workout?

[@SirGalaEd]

Questions. What is the effect of heavy Power lifting by females on their bone density? What is the physiological definition of Fatigue? What are your thoughts on protein in the geriatric with renal disease? How does one deal with need to prevent sarcopenia and maintenance of GFR?

[@kundalini999]

I LOVE THIS WOMAN ALL IN CAPS AS I'M SCREAMING FROM THE ROOFTOP I CAN'T WAIT TO MEET YOU LESLIE ❤❤❤❤❤❤❤❤❤

[@dr.marcopaez2586]

Nathan Baptist - 595 kilograms (1,311.8 pounds) squat

[@timmothyburke]

What does someone do if they have torn meniscus?

[@running4fun863]

My Vo2 max is 46 feeling super great . I would have been an athlete but Cancer got me but I am in sprit and soul. No one would take me on due to the Type of Cancer , I wanted to join the Army a a nd was in the TR as a teen . The only reason I am writing this is to let you know you do not have to be an athlete to be super fit , you can train like one .