Training for strength: advice for beginners and non-powerlifters

Training for strength: advice for beginners and non-powerlifters | Peter Attia and Layne Norton

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@stevencole7331 2 ай бұрын

I mountain bike 3 times a week and it has fairly difficult technical climbing which is a full body workout including the upper body . It provides a high level of cardio . I still lift weights twice a week but it's fairly light . 12 reps is my where I want to be and no more than 2 sets . I did body build when I was a young adult and had the mentality of no pain no gain but I have greatly changed that mindset . I did not realize how much intense workouts wore out the body . I think the most important part of starting a exercise program is go slow and have patience . Give your body time to adjust . If you keep your mind set in mostly a zone 2 level with some aerobic levels mixed in and rare max efforts you should be good and not burn out

@KilliMilliMeter 2 ай бұрын

I'm in my 60's and for me I found the best indicator of RPE is form and full range of motion breakdown. If the Rep was sloppy, rack it! It's about "stimulation not annihilation." (Lee Labarda)

@Ol5tb 2 ай бұрын

You have to get a Mark Rippetoe interview. Once upon a time, it was said that he wrote the best strength training book.

@RichArtLove 2 ай бұрын

The title says 'advice for beginners' but little/none of this very technical conversation makes sense to a curious beginner who wants to lean about what it means to use weights & why.

@drsaintdc 2 ай бұрын

I don’t like Layne but I think he did lay out the beginner experience when he spoke about progressive overload. 😊

@GetUpEarlier 2 ай бұрын

but powerlifters have the vo2 max of of a Pug. I was blocky powerlifter now training for a marathon. Both equally extreme. I'll find balance after NYC marathon nov 3

@LaxBroski0 2 ай бұрын

You’ve essentially block periodized strength and aerobic fitness over a really long time scale. That’s probably the best strategy in the long term if you successfully transition to a maintenance phase for both.

@letsgobrandon416 2 ай бұрын

I've never found RPE to be very useful. It varies way to much from workout to workout and even within a session. There's days I'm tired and everything feels like RPE 9 yet I hit all my reps/sets (last night was like that) and other days I feel amazing and my strength falls off a cliff after the first working set with an RPE 7 or 8. RPE is just way too fickle and subjective to be useful. Stick with a given weight/rep/set scheme and then do more of one of those progressively until progress stops, and then reset a little and start again. Repeat until your in the casket. That is what just works. The measurements are real, tangible measurements and are self consistent.

@MountainMan2780-sj3hl 2 ай бұрын

Agree with you 100%. I also add EMOM (Each minute on the minute -- 30s on and 30s off) for time management and metabolic intensity. Even a hard-gainer will progress using this strategy if they're consistent.

@greenwavefitness7545 2 ай бұрын

💯 I love this observation. I don't think I've seen anyone put it quite like this and it rings so true. progressive overload reigns supreme & keeping a log book and beating your numbers over time is how you progressively overload.

@bensonvong 2 ай бұрын

Pretty cool that your body knows how much weight you are lifting.

@bensonvong 2 ай бұрын

@@greenwavefitness7545I mean it is the same thing. You are able to progressively overload because your body is adapting and getting stronger, so to hit the same RPE, you need to add weight (or other forms of progressive overload).

@greenwavefitness7545 2 ай бұрын

@@bensonvong that's true but you don't need to use RPE at all if you are just logging and beating you logbook.

@ricolovesjosephine 2 ай бұрын

@PeterAttiaMD Hey Dr. Attia, you mentioned on one of your podcast that you use a certain supplement for leg workouts and long distance running. What is the name of it?

@anilkumardhar 2 ай бұрын

Longevity is often linked to genetic and lifestyle factors, but a notable observation is that individuals with high IQs tend to live longer. The role of intelligence in promoting longevity is frequently overlooked, yet it appears to be a crucial factor.

@ДеянВасилев-х2о 2 ай бұрын

Yeah but you can't increase IQ by any meaningful amount

@anilkumardhar 2 ай бұрын

@@ДеянВасилев-х2о but you can exercise, take mind healthy diet and keep learning new things to maintain your cognitive function in decent shape and that should help in longevity too.

@shred3005 2 ай бұрын

As an active 59, my observation on that is that people with a higher IQ are more likely to be doing the right things (good diet and exercise routines with an active life) that lead to longevity. It’s not intelligence in isolation. It’s the awareness that brings to apply the positive aspects of diet, strength and fitness to achieve longevity.

@jayzee316 2 ай бұрын

I think we are all tempted/met with various destruction habits, from smoking, drinking, gluttony, sloth, drive to be promiscuous, etc. But the "smarter" people tend to be more self-reflective and are able to delay gratification/push off entirely.

@RD-nq7fl Ай бұрын

I have no idea 🤷🏽‍♀️ what the IQ of most of my ancestors, but most have lived well into their nineties. My Big Mama, gave me the best advice for longevity eating fish, drink water, walk 45 minutes to an hour a day and she lived 93 years.

@HollyGeee 2 ай бұрын

Very helpful info! and thanks for mentioning that it is never too late!

@EliteTrainingForBasketball Ай бұрын

What study is he citing at the beginning. @peterattiamd can you clarify?

@csn583 2 ай бұрын

4:54 Thought he said "feral elderly"... 😅

@ravivdesai 2 ай бұрын

He said frail elderly

@drsssssssss 2 ай бұрын

Don't waste your time with anything but the 5-3-1 program. It works, been doing it 12 years.

@ramonasinclair3598 2 ай бұрын

So how strong is strong enough? Before it is diminishing returns?

@fncr070 2 ай бұрын

There are some guidelines through the ACSM. Like x amount of push up, pull ups, grip strength etc. we don’t have an exact measurement in weights (absolute strength or relative strength) yet.

@jacqueandrew1033 2 ай бұрын

@@fncr070what is acsm?

@crossfunctionalfitness Ай бұрын

@@fncr070 it's juat a shame the ACSM is incredibly corrupt and also happens to past it's sell by date.

@ophirmayer1 Ай бұрын

Correlation isn't necessarily causation. Strength and longevity...

@greenwavefitness7545 2 ай бұрын

layne just explained why normies (i.e., people not watching this) need to find stable exercises & jack up intensity / RPE. because few people with a busy life & interests outside of lifting have time for low-RPE set volumes needed for growth 😂

@jamesashby4334 2 ай бұрын

Timed Static Contractions

@hosta127 2 ай бұрын

For a “beginner” video, I got lost in the technical lingo (I.e., shop talk).

@paulpellico3797 2 ай бұрын

thank you, doc, for addressing my birches in earlier posts. you are listening. strength is the goal, powerlifting is NOT. these CONAN thoughts are as prehistoric as the character. you need strength, but it needs to be in reality. you need to just move. move with weights, if you can. but move as much as possible. exercise 4 times a week...get the heart goin. lose weight....STOP the carbo intake. but as always...remember to keep all your workouts in measured amounts. you are gonna die, sooner or later. with or without strength, teeth, beautifully soft skin, or whatever. it is a lost game. but i will bet, with or without strength, the longest-living humans are not very muscular but they ARE healthier than their peers. they move, they eat properly. they are likely less stressed, and....they are luckier.