#250 ‒ Training principles for longevity | Andy Galpin, Ph.D. (PART II) | The Peter Attia Drive

Intro

In this episode of “The Peter Attia Drive” podcast, Dr. Andy Galpin returns to discuss training principles for longevity. The goal of the podcast is to translate the science of longevity into something accessible for everyone. Dr. Galpin, a professor of kinesiology at California State University Fullerton, shares his expertise on training in terms of frequency, intensity, volume, rest, and recovery. The discussion focuses on becoming strong and physically fit individuals who function like those two decades younger.

Main Takeaways

Principles of Training for Longevity

• Muscle fibers can be functionally distinguished by size and color, with 2b being the fastest and 1 being the slowest.
• Strength training can cause muscle fibers to change in size, but at the cellular level, there is not much difference between powerlifters and bodybuilders.
• Hypertrophy training can cause muscles to objectively get bigger, but this does not involve the creation of new cells.
• Muscle size and strength are linked, but the link becomes weaker as you get stronger.
• Optimizing for muscle growth is not the same as optimizing for strength.
• Powerlifting is a test of pure and absolute strength, not speed.
• Two days a week of training can make you very strong in a specific movement pattern.
• Variation in training can be important for overall safety and avoiding overuse injuries.
• Powerlifters need some level of fitness to handle the training volume.
• Olympic weightlifting is a competition of who can lift the most amount of weight one time, with two exercises: the snatch and the clean and jerk.
• Power and skill development exercises should be non-fatiguing to be effective.
• Post activation potentiation is a phenomenon where doing a plyometric exercise between sets of heavy lifting can make you stronger.
• Complex training involves combining two exercises with similar principles, like deadlifts and vertical jumps.
• Strongman training is versatile and engaging, with almost no limit to what can be done.
• Recovery time may be higher in strongman training due to the varied movements and less eccentric landing demand.
• Comparing lifting to endurance is difficult due to the lack of a comparator.
• CrossFit involves a combination of weightlifting, endurance events, and circuit training.
• World-class athletes are good at a lot of things, not just their specific sport.
• A well-rounded athlete needs baseline aerobic capacity, peak power, strength, high anaerobic capacity, and recovery from anaerobic efforts.
• Visible stressors are those that are seen or felt, while hidden stressors are not immediately apparent.

Training for Longevity and Performance

• The cardiovascular system needs to be able to sustain consistent work output over a minimum of 30 minutes with no interval and also reach the max heart rate.
• Muscle health requires sufficient strength and size, with a minimum requirement needed as we age. ALMI and FFMI can be used to quantify muscle health.
• Joint pain is often caused by repetition over bad movement patterns.
• Proper movement patterns are essential to prevent joint injuries.
• Loading and adding volume should only come after mastering proper movement patterns, including eccentric and unilateral movements.
• Running can help increase tissue tolerance in the lower half of the body and prevent foot and Achilles-related injuries.
• The membership program at peteratiamd.com/subscribe offers exclusive content like comprehensive podcast show notes, monthly AMA episodes, access to a private podcast feed, steep discounts on products, and more.
• The content on this podcast is for general informational purposes only and does not constitute medical advice. Users should seek the assistance of their healthcare professionals for any medical conditions.

Summary

Understanding Muscle Fibers and Training Principles

Dr. Andy Galpin explains that muscle fibers can be functionally distinguished by size and color, with 2b being the fastest and 1 being the slowest. While strength training can cause muscle fibers to change in size, there is not much difference at the cellular level between powerlifters and bodybuilders. Hypertrophy training can make muscles bigger, but it doesn’t involve the creation of new cells. Muscle size and strength are linked, but the link weakens as you get stronger. Powerlifters focus on pure strength, while Olympic weightlifting combines strength and speed. Two days a week of training can be effective for specific movement patterns, and variation in training is important for safety and avoiding overuse injuries. Strongman training offers versatility and engagement, but recovery time may be higher due to varied movements. CrossFit combines weightlifting, endurance events, and circuit training, making athletes well-rounded. It’s crucial to understand visible and hidden stressors and prioritize proper movement patterns to prevent joint injuries. Running can increase tissue tolerance and prevent injuries in the lower body.

Training for Longevity and Performance

Dr. Galpin emphasizes the importance of cardiovascular health, muscle health, and joint health for longevity. The cardiovascular system needs to sustain consistent work output and reach max heart rate. Muscle health requires strength and size, with specific measurements to quantify it. Joint pain is often caused by repetitive bad movement patterns, so mastering proper movement patterns is crucial. Loading and adding volume should only come after mastering movement patterns. Running can increase tissue tolerance and prevent injuries. The membership program at peteratiamd.com/subscribe offers exclusive content for subscribers. It’s important to consult healthcare professionals for personalized advice.

Conclusion

Dr. Andy Galpin provides valuable insights into training principles for longevity and performance. Understanding muscle fibers, proper movement patterns, and the importance of cardiovascular, muscle, and joint health can help individuals optimize their physical fitness and quality of life. Whether you’re aiming to become a Centenarian athlete or a well-rounded athlete, it’s important to prioritize safety, variation, and recovery in your training regimen. Remember to consult healthcare professionals for personalized advice and take advantage of the resources available through the membership program at peteratiamd.com/subscribe.