Longevity Physician Peter Attia Unveils Significance of Optimum Rep Pace and Time Beneath Pressure

Dr. Peter Attia, a famend knowledgeable in longevity and well being optimization, just lately make clear the important position of optimum rep velocity and time underneath stress in energy coaching. His insights bridge the hole between bodybuilding and powerlifting, providing helpful views for anybody trying to improve their health routine.

In a YouTube video, posted on his channel, Dr. Attia and Layne Norton (a physique coach, a pure skilled bodybuilder, and a powerlifter who holds a Ph.D. in dietary sciences.) mentioned “How essential is rep velocity and time underneath stress?” In the beginning of the video, Dr. Attia delved into the idea of Power, Newton’s second regulation: Power equals mass instances acceleration, to clarify how the identical works for our muscle groups too.

Dr. Peter Attia and Dr. Layne Norton clarify bodily development with the assistance of Newton’s second regulation

This precept is essential for understanding how completely different approaches to lifting weights can influence energy and muscle development. When lifting a set mass (weight), the velocity (acceleration) at which you raise it instantly influences the power exerted.

Shifting again to their rationalization, “If it’s a really heavy weight, it is going to transfer slower; if it’s a light-weight, you may apply the identical power, and it’ll transfer extra shortly,” defined Layne Norton within the YT video. Norton added and defined that his coach, Zack, employs a technique that entails each heavy and light-weight weights to optimize energy coaching. “We’re nonetheless making use of the identical power; it’s simply much less fatiguing as a result of it’s lighter weight,” Norton famous.

They begin with heavy singles or doubles, which transfer slowly as a consequence of their mass. That is adopted by back-off units with lighter weights, moved as shortly as doable. This method ensures that most power is utilized with out the fatigue related to heavy lifting. He additional defined the position of time whereas optimizing features.

 The position of time underneath stress

One other key facet of Norton’s coaching philosophy is time underneath stress, which has lengthy been a preferred idea in bodybuilding. This entails performing workouts at a slower tempo to extend the period that the muscle groups are underneath pressure. Nonetheless, current analysis means that the advantages of sluggish lifting versus quick lifting won’t be as important as as soon as thought.

He additionally highlighted analysis mentioning {that a} examine evaluating sluggish and quick lifting discovered little distinction in muscle features when each have been taken to failure. Curiously, quick eccentrics (the decreasing section of a raise) confirmed barely higher outcomes for muscle mass. This challenges the standard view that slower, extra managed actions are at all times superior for muscle development.

Norton emphasizes that the perfect method will depend on particular person targets and circumstances. For these coping with ache or discomfort, slower actions will be useful. “Ache will be tied to velocity; should you simply decelerate a motion, it gained’t be as painful,” he defined. Tempo coaching, the place actions are intentionally slowed down, also can make workouts more difficult with out rising weight, offering a safer different for some people.

Understanding the interaction between rep velocity, mass, and time underneath stress is essential. Whether or not lifting heavy weights slowly or lighter weights shortly, the secret’s to use constant power and tailor your method to your physique’s wants. As Norton properly advises, “Don’t let perfection be the enemy of progress.” Dr. Peter Attia and Layne Norton’s insights spotlight the significance of balancing these elements to attain the perfect outcomes.

Share this with a pal: