The "do nots" of strength training | Peter Attia and Andy Galpin

Summary

The script discusses injury prevention in training, emphasizing the importance of proper movement patterns to avoid joint issues. It outlines a step-by-step approach to safely increase exercise load, starting with assisted movements and progressing to unilateral exercises with speed and fatigue. The speaker also highlights the value of aerobic fitness for muscle growth and suggests that a little running and jumping can maintain tissue tolerance, reducing the risk of injuries like torn Achilles.

Takeaways

• 💡 Injuries in training are more likely caused by improper joint movement than by muscle issues.
• 🏃‍♂️ Systemic fatigue is a result of overtraining, leading to symptoms like mood swings, hormone imbalances, and lack of sleep.
• 🔑 Proper movement patterns are essential to avoid injuries, particularly joint or connective tissue damage.
• 📚 Focus on learning correct movement first with assistance, then progress to bodyweight, eccentric loading, and finally adding speed and load.
• ⚖️ Unilateral evaluation helps identify weaknesses and prevents compensatory movements that may lead to injury.
• 📈 Volume should not be added too quickly if movement patterns are dysfunctional, as this increases the risk of injury over time.
• 🏋️‍♀️ Achieving proficiency in movement with speed and fatigue prepares the body for higher demands without injury.
• 💪 Different movement patterns, like overhead pressing and pulling, lower body hinging, and rotational support, must be integrated into training.
• 🚴 Aerobic fitness before hypertrophy training has shown to improve muscle growth due to better endurance and work capacity.
• 🏋️‍♂️ To avoid common injuries like Achilles tears, it's important to gradually increase tissue tolerance and expose connective tissue to various stresses over time.

Q & A

What are the common causes of exercise-induced injuries?

Exercise-induced injuries usually occur due to improper movement patterns, repetitive stress on joints, or systemic fatigue. Systemic fatigue affects the entire body, while localized injuries like joint issues are often caused by poor movement mechanics or overuse.

How can injuries from bad movement patterns be avoided?

Injuries from bad movement patterns can be avoided by first ensuring proper movement mechanics through assisted exercises, gradually progressing to unassisted and loaded movements. It's important to address any weaknesses before adding speed, volume, or fatigue.

Why is systemic fatigue not usually the root cause of joint injuries?

Systemic fatigue primarily causes overall exhaustion and hormonal imbalances but doesn't typically result in joint injuries. Joint injuries usually stem from localized issues such as repetitive movement or improper mechanics.

What is the step-by-step approach to ensuring proper movement patterns?

The process involves first mastering the movement pattern with assistance, then performing the movement unassisted, followed by introducing eccentric load (controlled descent), and finally moving through bilateral, unilateral, and loaded phases. Only after these steps, speed and fatigue are introduced.

Why is it dangerous to add volume to dysfunctional movement?

Adding volume to dysfunctional movement compounds poor mechanics, increasing the likelihood of overuse injuries such as joint issues or muscle strains. Over time, this can lead to significant problems that interrupt training.

What should be the last step before pushing the body to handle any movement under fatigue or speed?

The last step is to ensure that all movement patterns are performed correctly under load, and the individual can maintain good form during fast and fatigued states. Only after this, can they safely push the body with greater intensity.

What is tissue tolerance, and how can it help prevent injuries?

Tissue tolerance refers to the ability of connective tissue to handle physical stress. It is built by gradually exposing the tissue to greater loads and demands, preventing injuries like Achilles tendon tears, which often occur when inactive individuals suddenly resume high-intensity activities.

Why is warming up with jumping exercises beneficial?

Warming up with jumping exercises helps introduce variability in lower leg movements, improving tension within tendons and connective tissue. This prepares the body for more intense activity and helps prevent injuries.

How can running contribute to injury prevention in older individuals?

Running, even in small amounts, helps maintain tissue tolerance in the lower body, reducing the risk of foot and Achilles injuries. It exposes the lower leg to varied stress and conditions, keeping the muscles and tendons conditioned.

What is the potential benefit of incorporating steady-state endurance training before hypertrophy training?

Steady-state endurance training, such as cycling, can improve aerobic fitness and enhance muscle growth during hypertrophy training. This is likely due to increased work capacity and better systemic conditioning, even when overall workload is controlled.