Power Law #2 (Part 2)

"Never in the history of human civilization has a 90-year-old said, ‘I wish I had less muscle’"

- Peter Attia, M.D.

Last month we began a presentation on exercise, listing the four (4) basic components of exercise… 1) general movement, 2) strength training, 3) cardio (VO2 max), and 4) mobility. Having covered general movement last month, we will now address strength training (also call resistance training).

People lose 3-5% of their skeletal muscle mass per decade, and that muscle loss accelerates after the age of 60. However, this loss can be slowed, stopped, and sometimes reversed with regular, intelligent strenth training. To simplify this, we’ll lay out ten (10) steps to effective strength training.

#1 - Choose isolation exercises. This statement may be controversial, as many people suggest compound movements, such as squats, deadtlifts, etc. However, an individual muscle is worked more exactly, more completely when it is isolated. In addition, isolation exercises are safer.

#2 - Work each muscle, especially the antagonist (opposite) muscle). An example would be to work both the biceps AND the triceps.

#3 - Work each muscle through a full range of motion (no partial reps, unless they occur at the end of the movement when full reps are not possible as a result of fatigue).

#4 - Do not neglect the lower body. Working the thighs and butt are quite taxing, but these are the muscles that propel your body, and where older people have major issues.

#5 - Train 2-3 days per week.

#6 - Use a resistance you can do at least eight (8) repetitions. If you can do more than twelve (12) repetitions, increase the weight.

#7 - Train into discomfort. There is a difference between true pain (in which case stop) and extreme discomfort. We need to challenge the muscle, at least to some degree, to maintain or increase strength.

#8 - Train for 40-50 minutes. Over fifty (50) minutes the body releases cortisol (because of the stress of training), which becomes counterproductive (actually, once the workout begins, the body begins releasing cortisol, but becomes much greater after 40-50 minutes).

#9 - Set a daily target of 2/3 gram of protein per IDEAL pound of your body weight (we’ll discuss nutrtion for health later).

#10 - If you have any questions, find a knowledgeable person to assist you.

Health Tip: Make resistance training a regular part of your weekly schedule.