Podcast Summary
New Co-host Nick Stenson Brings Conversational Perspective to Drive Podcast's AMA Series: During AMA episode 32, Peter Atia and Nick Stenson discussed blood flow restriction training and the importance of squats, dead lifts, and hip thrusters. They also explored testosterone replacement therapy, focusing on risks of cardiovascular disease and clinical aspects of replacement methods, including a segment on testosterone therapy for women.
That the Drive podcast's Ask Me Anything (AMA) series has a new co-host, Nick Stenson, who will bring a more conversational and layperson's perspective to the discussions. During this sneak peek of AMA episode 32, Peter Atia and Nick followed up on previous discussions about blood flow restriction training and delved into the importance of lifts like squats, dead lifts, and hip thrusters. They also discussed testosterone replacement therapy, focusing on the risks of cardiovascular disease and clinical aspects of replacement methods. The episode included a segment on testosterone therapy for women, acknowledging the limited data in this area. The full video of the podcast episode, including figures, can be accessed by subscribers on the show notes page or on the YouTube channel.
Consistent Exercise Routine with Cardio and Weightlifting: Maintain a balanced exercise routine with both cardio and weightlifting, adjusting schedule if needed, and incorporate a mix of lower and higher intensity cardio sessions and upper and lower body weightlifting splits.
The speaker follows a consistent exercise routine each week, which includes both cardio and weightlifting sessions. The specific exercises and order vary, but the overall structure remains the same. The speaker prioritizes both cardio and weightlifting workouts, and will adjust the schedule if necessary to ensure they don't miss a lift day. The speaker's routine includes a mix of zone two (lower intensity) and zone five (higher intensity) cardio sessions, as well as an upper body, lower body split for weightlifting. The speaker emphasizes the importance of both types of workouts and will make adjustments to maintain the routine as much as possible.
Blood flow restriction training every day: Maximize benefits of BFRT by using high-quality equipment like SmartCuff, perform 30-15-15 reps at 30-40% of one-rep max
The interviewee prioritizes morning workouts after dropping off his kids at school, but utilizes blood flow restriction training every day at the end of his weightlifting sessions. He emphasizes the importance of using high-quality equipment, such as the SmartCuff brand, to maximize the benefits of blood flow restriction training. The standard procedure for this type of training involves performing 30 reps, resting for 30 seconds, then 15 reps with another 30-second rest, followed by another 15 reps. This is done at a weight that is approximately 30-40% of one's one-rep max. The interviewee emphasizes the significant difference in results from using affordable bands to the high-end SmartCuff devices.
Using Smart Cuffs for Blood Flow Restriction Training: Smart cuffs with inflation devices make BFR training more accurate and efficient by determining the occlusive pressure, allowing for easier achievement of the desired 30% restriction level.
Blood flow restriction (BFR) training involves using a percentage of your one rep max, which is then multiplied by a factor between 0.3 and 0.4 to determine the weight for the BFR session. Smart cuffs with inflation devices can help determine the occlusive pressure for BFR, making the process more accurate and efficient. Alternatively, using a Doppler device to measure occlusion can be cumbersome and time-consuming. BFR training aims for around 30% of the occlusive pressure, and smart cuffs can help achieve this level of restriction more easily. Traditional bands do not provide an accurate way to measure occlusive pressure without additional equipment like a Doppler device.
Using advanced BFR cuffs for effective workouts: Investing in high-quality BFR cuffs with advanced features like a pump and adjustable pressure leads to more accurate occlusion, increased muscle sensations, and ultimately, more effective workouts.
Using high-quality blood flow restriction training (BFR) cuffs can lead to more effective workouts compared to using cheaper, less accurate cuffs. The more advanced cuffs, like the one with a pump and adjustable pressure, provide a more accurate and true occlusive effect, especially for larger body parts like the legs. The thicker cuff for the legs allows for better occlusion, leading to increased sensations of lactic acidosis throughout the entire muscle, rather than just pain from the band's constriction. The pressure required for occlusion is higher than systolic pressure due to the width of the cuff. It's also important to note that timing of BFR application can vary, with some preferring to use it as a finisher after a workout, while others may consider using it beforehand. Knowing your blood pressure isn't enough to determine the right occlusive pressure, making it crucial to invest in quality equipment.
Blood flow restriction training does not impact dead hang performance: Despite trying BFR with dead hangs once, the speaker's focus on finger pull-ups and lack of experimentation with two-finger or one-finger pull-ups prevent a definitive conclusion on BFR's impact on zone two training.
Blood flow restriction training (BFR) does not impact the performance of dead hangs, as grip strength is the primary factor. However, the speaker has only tried BFR with dead hangs once and has a personal best of over three sets of ten dead hangs. He also mentioned that he has been focusing on finger pull-ups, which are significantly more challenging than regular pull-ups when only using three fingers. The speaker has not yet attempted two-finger or one-finger pull-ups as a goal. Regarding BFR in zone two training, the speaker has not experimented with it but encourages listeners to explore this possibility further. The conversation also touched upon the benefits of becoming a member to access more in-depth content, including complete versions of AMA episodes, comprehensive podcast show notes, exclusive short podcasts, discount codes, and additional benefits.
Access Dr. Attia's resources and connect with him: Dr. Peter Attia provides health insights and resources through his website and podcast, but remember, it's not a substitute for professional medical advice. Join his membership for exclusive benefits and reviews.
Dr. Peter Attia offers valuable health-related information and resources through his website and podcast, but it's important to remember that this content is for general informational purposes only and should not replace professional medical advice. To access exclusive member benefits and podcasts, visit peteratiamd.com/subscribe or peteratiamd.com/members, respectively. Connect with Dr. Attia on social media, and consider leaving a review on your preferred podcast platform. Keep in mind that there may be conflicts of interest, which Dr. Attia discloses on his website. Always consult with a healthcare professional for any medical concerns.