Peter Attia - Andy Galphin

1) Andy explains the components of muscle at the cellular level, including capillaries, myonuclei, mitochondria, and the contractile units. He also discusses the history of distinguishing between slow twitch and fast twitch fibers, which was initially done by observing their size and color before transitioning to measuring their contractile properties. The distinction between slow and fast twitch fibers is based on their speed of contraction, with slow twitch fibers being slow to fatigue and fast twitch fibers being fast to fatigue.

2) Andy explains the different types of muscle fibers along with their scientific names and how they were discovered via enzymatic differences between the fibers. There are three types of fibers in humans including type 1, type 2A, and type 2X. Humans are incapable of developing type 2B fibers, while other animals such as mice and bears have this fourth fiber. The Soleus has up to 90% slow twitch fibers while the gastroc has up to 60-80% fast twitch 2A fibers.

3) Andy explains that the ratio of fast to slow twitch fiber in a muscle is highly trainable, but there is an asymptote where the rate of changes occurs as the training progresses. He gave an example of the Soleus and Gastrocnemius muscles, which are prone to change with training. Hyperplasia, which is cell growth, is very rare in humans, except with extreme eccentric training and long-term exogenous testosterone use. The muscle fibers can transition their type, but it's tricky because of the combination of hybrids that form different spots in the muscle, so they are not always the same type.

4) Andy discusses how training changes the size of muscle fibers in individuals. Contrary to the belief that slow fibers are smaller than fast fibers, slow twitch fibers are actually generally larger when analyzed. Endurance athletes who use slow twitch fibers for extended periods oftime may experience remarkable hypertrophy of type 1 fibers. It is also noted that the two-way fiber tends to be very large for both strength trainers and bodybuilders, although there's no certain distinction between them. The use of exogenous testosterone changes the game significantly, causing total muscle fiber size to become exceptionally large, and therefore bring its change into consideration.

5) Andy explains the two main ways muscles hypertrophy- chronic or permanent hypertrophy and acute hypertrophy. Sustained muscle growth over time is caused by either contractile hypertrophy or sarcoplasmic hypertrophy. The former happens as a result of increasing the proteins on the myosin and actin, while the latter is caused by adding protein globulins to the myofilaments. The muscle cell gets larger, and its diameter expands as aresult. The explanation for why muscles increase in diameter after adding proteins is that it maintains optimal spacing, allowing each contractile unit to reach out and grab each other, thus pulling in for contraction.

6) Dr. Andy discusses the connection between mass and strength, and how early in a training career individuals do not need todistinguish between the two since both will come along for the ride. He then explains the background story of sarcoplasmic hypertrophy in the bodybuilding community, where for a long time, exercise scientists believed that 8 to 12 repetitions per set was the optimal range for hypertrophy, while bodybuilders did all kinds of different training. Galpin cites Brad Schoenfeld's research, which shows that hypertrophy is pretty much equal from anywhere between 5 to 30 repetitions per set as long as the RPE gets to the same point.

7) Andy discusses the importance of training for longevity and having a long-term perspective. He mentions that his ultimate goal is to extract learnings from each phenotype in order to train for the most important phenotype, which he calls the centenarian decathlete. This mean straining for the 90-year-old version of himself and being able to function likea fit 70-year-old at that age. The conversation focuses on powerlifting, as port that consists of three lifts, deadlift, bench press, and squat, and the importance of maximal strength compared to speed.

8) Andy discusses the maximum potential for powerlifters and how their strength levels are "absolutely absurd." Despite this, the principles of how they train are still relevant to those who may not desire to compete at such levels. The speaker goes on to explain that specificity is always the answer, and that if someone wants to get better at a particular activity, they need to practice that activity frequently. He also makes a distinction between theoretical optimal training and what is more realistic and practical, called efficacy vs effectiveness.

9) Andy discusses the concept of specificity in training for strength gains and how it relates to injury prevention. He notes that while the Bulgarian method - doing a one rep max in the snatch, clean and jerk, and squat every day - can be effective in maximizing specificity, it is not realistic for most people and can lead to injury. Instead, Galpin recommends working the movement pattern one to five days per week and getting as close to maximal specificity as possible while preventing overload injury. He suggests exploring conjugate training as a model that can be effective, where one can rotate through bench, squat, and deadlift exercises with a combination of strength, muscular endurance, and speed phases.

10) Galpin recommends the 3x5 matrix for strength training, which consists of 3-5 days per week, with 3-5 exercises per session,each consisting of 3-5 reps, with 3-5 sets per exercise, and 3-5 minutes of rest in between sets. This matrix can be tailored to an individual's genetics and training history, as it can take you as low as three days a week, or as high as five days a week. However,this only works if you are loading that heavy; and rating of perceived exertion (RPE) or reps in reserve (RIR) should be considered, with RIR being an easier way to explain it; but it has its own weaknesses, especially when people are not highly trained.

11) Andy talks about his experience training in a powerlifting gym while preparing for boxing. He noticed how strong the powerlifters were but also how little they did, which he struggled to understand at first. However, he now understands that the high loads of powerlifting mean there is not much room for fatigue, and that the consequences of pushing fatigue levels too far can be dire. He also discusses the long-term consequences of powerlifting on an athlete's health, acknowledging that there is not enough data to make a definitive statement, but notes that most powerlifters do not believe it is great for their health, with many experiencing significant injuries later in life.

12) Dr. Andy discusses Olympic weight lifting and its power-producing potential, which is why it is not truly a maximum strength test. The sport is about lifting the most amount of weight, but both the snatch and the clean and jerk require the bar to be thrown over the athlete's head and caught. This means there is a speed requirement, which is not the case with powerlifting. The snatch, inparticular, is the single highest power-producing exercise ever studied, and it is highly effective at producing force. Olympic weight lifters need to be both strong and fast, which means following the same principles as strength training but doing shorter reps.

13) Andy discusses the technical skill and strength required for Olympic weightlifting. They acknowledge that the technical component can be quite challenging and time-consuming, especially for those new to weightlifting. He recommends building technical ability while building strength through traditional movements such as squats and presses. While building technical ability may take time, weightlifting is a well-rounded movement that covers nearly everything, including balance, proprioception, and neural control, making it a worth while endeavor for individuals who have the time to invest in it.

14) Dr. Andy discusses the importance of investing in technical proficiency in weightlifting in addition to building horsepower. He explains that the amount of weight needed to maximize power production is hyper-specific to the exercise and not simply based on percentages of one's max. Therefore, a kettlebell swing, RDL, or step-up may be more effective in building the necessary strength until technical proficiency is achieved. Galpin emphasizes that technique is crucial in lifting and without it, strength will not matter much.

15) Dr. Galpin and the interviewer discuss the concept of peak power and how it varies across different exercises. They also talk about the Kaiser leg press machine which Dr. Galpin loves to use for training power by rep. He tries to hit the highest watt output he can and says that it's an effective method of training rather than just putting an arbitrary number of reps down. They also discuss velocity-based training, which is almost similar and highly effective compared to the traditional way, which includes putting an arbitrary number of reps in rep ranges. The use of micro breaks or cluster sets results in higher quality and reduced fatigue. Olympic weightlifters have been doing cluster sets naturally for 50 years while doing sets of triples of clean or snatch.

16) Andy discusses the phenomenon of post-activation potentiation, which has been observed for many years in scientific studies. He explains that when a nerve enters a muscle, it activates all the muscle fibers collected together, which are the same fiber type. These are spread throughout the muscle, and when low-velocity exercise or movement is done, a low threshold motor unit tends to be activated, such as slow-twitch fibers. The only way to regulate force production is to increase or decrease the total amount of motor units activated, and when high threshold motor units are activated through force production, post-activation potentiation occurs.

17) Galpin discusses post-activation potentiation and how it can improve training outcomes. He explains that it works by learning to move faster than one could possibly move, thus when doing the actual work, the movement is faster. The concept was defined through an example of baseball players who swing a heavier bat, which is then replaced with a lighter bat, giving them a better velocity. He also talks about "complex training," a strategy in which an athlete does two similar exercises that complement each other, such as deadlifts and vertical jumps, to improve the overall outcome.

18) Andy discusses the specificity versus generality of strongman competitions and how they can be beneficial for overall health and longevity. While there is some specificity in the movements required to succeed in strongman events, such as grip strength for holding atlas stones, overall winners are determined by how many reps can be completed at a heavy load, which is a global feat of strength that requires both muscular and cardiorespiratory stamina. Galpin notes that using heavier loads and pushing to fatigue can lead to riskier movements, so competitions typically feature exercises like car lifts that are safer but still incredibly challenging.

19) Andy discusses training principles for longevity and emphasizes that it's essential to vary the movement patterns and repetition range to prevent doing too much in the same plane for extended periods. Instead of going to an RPE, he recommends reaching technical failure to ensure that the client practices perfect form and bails out when they can't hold the technique anymore. For Olympic weightlifting, the self-limiting nature of the sport ensures that athletes maintain proper form to prevent accidents, but in powerlifting, a pseudo-secondary technique is designed to maximize the score on the barbell and not necessarily overall human strength.

20) Dr. Andy Galpin discusses the importance of measuring physiological responses rather than just the actual metric, as it provides a more accurate and complete picture of overtraining or undertraining. While heart rate and heart rate variability are useful, he notes that are liable metric for power is still missing. Galpin also emphasizes the value of measuring resting heart rate in the morning and willingness to train, a metric highly correlated with burnout, and highlights the importance of using auto-regulation training to make a distinction between easy and hard training days.

21) Andy addresses the misconception that CrossFit athletes have the same VO2 max as elite cyclists. He clarifies that while CrossFit athletes are phenomenal overall athletes, they may not have the same cardiovascular fitness as a high-level cyclist. He uses the example of wattage to demonstrate the difference between the power output of a cyclist and an average person. While a high-level cyclist can maintain a wattage of 440 for an hour, most people can't maintain a wattage of 250 for even two minutes. Overall, he emphasizes the idea that athletes are skilled and excel indifferent areas, not suggesting that CrossFitters are better athletes overall than cyclists or other athletes who specialize in a certain area.

22) Andy Galpin discusses the concept of specificity in training and gives examples such as cycling and marathoning. He notes that while athletes in these sports may be marvels of human physiology, they are also highly specialized in their abilities. However, he praises CrossFit athletes for their broad range of remarkable feats of strength and endurance, acknowledging that there is no true way to have a global optimization strategy for this type of training due to the trade-offs between strength, power, and endurance. Galpin also notes that recovery and genetics play a role in the ability to balance the volume in training.

23) Andy discusses the use of max heart rate as a predictor of performance. He states that it is not a reliable predictor, except when athletes stop before reaching their max heart rate. Galpin illustrates examples of high-level athletes' max heart rates and how some can perform at 98 for minutes, while others have seconds of life before gasping for air. Galpin also mentions that a high VO2 max does not relate to a high heart rate; however, it is not always the best to have a high heart rate. He shares a story of a long-term athlete who had a VO2 max of 38 at 92 years old, which points out that age should not limit an athlete's performance, but pre-existinginjuries.

24) Andy discusses how allostatic load, which refers to the combination of visible and hidden stressors, can affect the training load equation. He explains that it is important to dump as much stress in from the type of stress you want and have as much of the other stress you don't want out to avoid overfilling the stress bucket. He also provides tips on how to keep the allostatic load not too low or high and stresses the importance of keeping the right stresses in the equation for adaptation to occur.

25) Andy explains the different components of speed training for athletes, including peak velocity and acceleration, as well as change of direction and agility. He emphasizes that athletes need to be strong to overcome force and have true elite speed, which involves turning over feet quickly and having long strides. Training for peak speed involves utilizing some resistance and then using normal or over-speed training to achieve the desired results. Galpin notes the difference between high-intensity workouts that cause systemic fatigue, like CrossFit, versus low-fatigue workouts that can be completed frequently without joint pain or exhaustion. Neural activationis essential for speed training, with rhythm being a vital component of movement mechanics. It is essential to be precise and subconscious in firing and relaxing muscle groups to ensure speed training is optimized.

26) Andy discusses the most taxing workout for sprinters and the importance of recovery to be able to achieve new peaks in maximum velocity. He explains that for centenarian athletes, the focus should be on optimizing physical robustness in the last decade of their life, which would require making trade-offs, such as optimizing against getting injured, and training to maintain high-quality functioning muscle tissue, astute motor control, and high-functioning cardiopulmonary systems. By training these three things, one can mix and match techniques from different types of athletes to achieve the desired longevity goals.

27) Andy explains the three aspects of muscle health that contribute to longevity, including strength, size, and muscular endurance. He debunks the myth that too much muscle mass is detrimental to health and discusses the tight correlation between strength and longevity, as well as the importance of maintaining strong muscles for functional movements like climbing stairs. Galpin also emphasizes the need for a training strategy that minimizes injuries and prevents interruptions in training, especially as one ages.