#196 - AMA #32: Exercise, squats, deadlifts, BFR, and TRT
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Feb 21, 2022
In this enlightening discussion, the host reveals his workout routine, emphasizing the synergy of cardio and strength training. He delves into blood flow restriction (BFR) techniques, explaining how they can amplify workout benefits. The conversation shifts to essential lifts like squats and deadlifts, which are crucial for longevity. Testosterone replacement therapy (TRT) is examined for its implications on health, with insights into risks and benefits. Additionally, the host touches on muscle size versus strength and fasting's effect on muscle mass.
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volunteer_activism ADVICE
Peter Attia's Lifting Routine
Peter Attia lifts Monday, Wednesday, Friday, and Sunday, prioritizing these over cardio.
He always lifts after cardio and reschedules rather than skipping sessions.
volunteer_activism ADVICE
BFR Cuff Recommendations
Attia recommends using high-quality blood flow restriction (BFR) cuffs like SmartCuffs for better results.
He advises against cheaper alternatives due to their inaccuracy and discomfort.
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BFR Implementation
Use BFR cuffs daily during lifting sessions, performing 1-2 exercises at the end of your workout.
Use a weight of 30-40% of your one-rep max, following the 30-15-15-15 rep scheme with 30-second rests.
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In this “Ask Me Anything” (AMA) episode, Peter shares his current workout regimen and how he incorporates blood flow restriction (BFR). He walks through the mechanics and fundamentals of some of his favorite lifts including squats, deadlifts, and hip thrusters and stresses the relative importance of each in the context of longevity. He touches on the relative importance of muscle size vs. muscle strength and discusses the impact of fasting on muscle mass and the potential tradeoffs during aging. Peter then dives into the topic of testosterone replacement therapy (TRT) for both men and women, starting with a clinical discussion around how he actually replaces testosterone in patients. He explains the targets of this therapy as well as the risks and benefits, and he gives his interpretation of current data on the association between TRT and heart disease.
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We discuss:
Peter’s current exercise routine [2:25];
How Peter incorporates blood flow restriction (BFR) into his workouts [5:45];
Relative importance of muscle size vs. muscle strength [16:45];
Comparing squats to deadlifts and why both are important [22:00];
Squatting technique and fundamentals [31:15];
Important cues to look for while lifting weights [38:30];
Proper mechanics of a deadlift [42:00];
Hip thrusters as an alternative to the squat or deadlift [44:00];
Split-leg work for simulating activities of daily living [47:00];
The impact of fasting/calorie restriction on muscle mass and the potential tradeoffs to consider [49:45];
Testosterone replacement therapy: considerations when contemplating TRT and Peter’s approach with patents [54:30];
Data on the association between TRT and heart disease [1:04:15];
TRT for women—risks and benefits [1:06:45];
Impact of fasting on testosterone levels [1:13:45]; and
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