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196 - [AMA 32 Sneak Peek] Exercise, squats, deadlifts, BFR, and TRT — Whalespan

Content›Video›196 - [AMA 32 Sneak Peek] Ex…

196 - [AMA 32 Sneak Peek] Exercise, squats, deadlifts, BFR, and TRT

Peter Attia17m · 2022-02-21

Claims Made

25

Claims Supported

10

Support Rate

40%

Support rate

10 of 25 claims supported

10 supported15 partial / not

Claims from this content

18

✓Well SupportedBlood flow restriction training accumulates metabolic byproducts like lactate, creating hormonal effects such as increased VEGF and HIF-1.◐Partially SupportedBlood flow restriction training involves restricting blood flow in the limbs to 40-80% of arterial occlusion pressure.◐Partially SupportedPeter Attia uses blood flow restriction (BFR) for leg press at the end of leg sessions and for bicep and tricep sets at the end of upper body sessions.◐Partially SupportedPeter Attia performs 45-minute Zone 2 cardio sessions on Tuesdays, Thursdays, and Sundays, and on Saturdays he does a Zone 2 session followed by a Zone 5 session.Partially Supported

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

◐

Peter Attia's current exercise macro-structure includes cardio on Tuesdays, Thursdays, Saturdays, and Sundays, with lifting on Mondays, Wednesdays, Fridays, and Sundays.

◐Partially SupportedPassive cycling with blood flow restriction (BFR) devices can be used while sedentary for recovery.

◐Partially SupportedPeter Attia aims to perform dead hangs for 2:30 minutes without failure on most days, focusing on building strength.

✕Not SupportedOlder BFR cuffs requiring manual tightening to an estimated 7 out of 10 pain level are inaccurate for determining occlusive pressure.

◐Partially SupportedPeter Attia prioritizes hotels with adequate gyms when traveling.

◐Partially SupportedTransitioning from four-finger pull-ups to three-finger pull-ups represents a significantly harder increase in difficulty.

◐Partially SupportedBlood flow restriction (BFR) cuffs for legs are significantly thicker and provide a more true occlusive effect compared to older, thinner cuffs.

◐Partially SupportedSmart Cuffs for blood flow restriction cost approximately $600 for a set of four cuffs and a device that measures occlusive pressure and pumps.

◐Partially SupportedPeter Attia performs blood flow restriction training as a finisher at the end of his workouts.

◐Partially SupportedThe occlusive pressure achieved with BFR depends on cuff width, with leg cuffs requiring higher pressure (e.g., 158 mmHg) than arm cuffs (e.g., 94 mmHg).

◐Partially SupportedPeter Attia switched to an upper body/lower body lifting split nine months prior, performing lower body exercises on Mondays and Fridays, and upper body exercises on Wednesdays and Sundays.

◐Partially SupportedFor BFR training, the weight used should be 30-40% of the one-rep max, estimated by taking the weight for a best 10-rep set, dividing by 0.75, and then multiplying by 0.3 to 0.4.

◐Partially SupportedPerforming a dead hang with a blood flow restriction (BFR) cuff on the upper body does not impair grip strength.

✕Not SupportedCardio performed after lifting may erode strength training gains.