Dr. Peter Attia

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5,258 appearances 36 recordings 6 series first heard Jan 2024 last heard Jun 2025

Dr. Peter Attia’s voice in public audio — every appearance, attributed to the second.

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The Diary Of A CEO with Steven Bartlett · Anti-Aging Expert (Peter Attia): Anti-aging Cure No One Talks About! 50% Chance You’ll Die In A Year If This Happens! Boost Testosterone Naturally Without TRT! · 7 Apr 2025 podcast
And two, if the pursuit of that at such an extreme level produces risk of injury.
So in other words, could I be stronger than I am today? Yes. I'll give you an example. We know that in resistance training, the sweet spot for pure strength is one to five reps. When your goal is to maximize strength, you need to be pushing one, two, three, four, five reps. Once you start thinking about hypertrophy, muscle size, we're starting to think about seven, eight, nine, 10, 11, 12 reps.
Once we start thinking about muscular endurance, we start thinking about north of 15, right? Those are the general patterns of resistance training.
Okay. Lower weight. Yep.
So, again, we could go into much more detail around that. But just to finish the point here, why do I not do much training at one to five reps? In fact, these days I don't do any training at one to five reps anymore. Why? Because to train at one to five reps comes at a risk, especially for heavy compound movements.
So I'm OK getting a little bit less of a strength benefit while still, of course, getting stronger, but training at a higher rep load. So I'm targeting eight to 12 reps with one to two reps in reserve. is basically how I'm doing my resistance training. That means every set I'm doing, I would expect to get to within about one rep of failure somewhere.
So today when I lifted, I don't think I did less than seven. I didn't do more than 12. And the weight was always titrated so that I was either failing, almost failing, or one rep away from failing somewhere in there. And I was adjusting the weight constantly on every exercise to get there, with the exception of one exercise. I did push-ups was one of the things I did.
Push-ups are kind of more in the muscle endurance. Obviously, I'm doing more reps when I was doing push-ups. But pretty much everything else was in that range. So again, I'm not fully maximizing strength anymore because the cost of it might be a little bit high in terms of injury risk.
Similarly, I'm not strength training 24-7 because I need to make time to do my endurance training and other types of training.
I resistance train three times a week.
Yeah. Why? Because, you know, again, the intensity of my training is not that high, at least three days a week. So the three resistance days are pretty hard because I'm really only doing each body part once a week. So when I'm doing it, I'm really... I'll spend that 90 minutes really kind of hammering those body parts. Three of those days are just zone two.
So three of my four cardio days are zone two days where I'm doing, you know, I'm on a bike and I am riding at... a level of intensity that actually allows me to still talk. Not talk like I am now, but talking in sort of a strained way. So for me, that's about a heart rate of 140 beats per minute. And that's just not taking a huge toll on me. Those are almost like recovery days for me.
And then one day a week, I do a really, really hard VO2 max day. And that's a really hard day. That burns a lot of matches. That's tomorrow. Not looking forward to it already.
No, I don't. So it's four days of cardio, three days of resistance. Now, that's going to change in the summer when I'm going to add three days of swimming.
It wouldn't really serve a purpose. So I know a lot of people do that. I know a lot of people will say, hey, I'm going to do a little bit of a warm up on this treadmill or the step master before I lift. But I actually have a pretty strong point of view on how we should warm up to lift.
And I don't think walking on the treadmill or running on the treadmill or being on the stair master on the bike is a great prep for the lift. I think it's better to warm up for a lift doing movements that prepare you to lift. So for example, like if it's a leg day, so Monday's leg day, right? So what am I going to do? I'm going to start by doing a bunch of core stabilizing stuff.
So I'm going to do a whole bunch of this dynamic neuromuscular stabilization stuff. So you get into basically these baby positions and you really learn to activate your core as you move around in a six-month position and stuff like that. Thank you. Thank you. Thank you.
Thank you. Thank you. Thank you. Thank you.
Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you.
Thank you.
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