Vishen Lakhiani explains why muscle matters for aging and fall risk. His 10X protocol uses super-slow resistance training with heavy weights for just 30 minutes a week. In four months, people in their 70s gained 68% strength, and his father went from barely lifting to 140 pounds.
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My father turned 70 and a doctor told him, mohan, that's his name. If you don't do something about your health because your muscles are degrading so rapidly, I don't know if you live to be 75. Now, I love my dad and I damn well want to make sure he lives a long life. And so I started going into longevity studies so that I could also help my father.
We know through science that after the age of 30, whether you're a male or a female, you're losing 1% of your musculature every single year. And we accept that as normal. The leading cause of Death for Americans 70 and older is not cancer, it's not heart disease. The leading cause of accidental death for Americans 70 years and older, according to CBS News, is falling down. It's because their musculature has become so degraded, so weak, they fall and they break something. And I didn't want that happening to my father, right? So how could I get my father's musculature back to healthy levels for a 70 year old man? Now, when he first started doing this exercise, we calculated his one rep max. Now let me tell you, that numbers, okay, I can do 140 pounds. That's my one rep max for the leg press. My father could do 80. And he was telling me, vishen, I'm twice your age and I can lift half as much. This feels so bad. Four weeks later, after going through the 10x protocol, this is what happened to my dad. This would be the same weight as Bishop.
Let's do it.
So he's now doing, he's attempting to do 140, the same weight as me, 42 years old. That's my dad's sexiest gym shirt. Now what he's doing there is a.
Little bit of creative visualization.
That's why he's breathing and closing his eyes and he does it. But now, now dad just starts showing off.
He does it a second time and then, and then he does it. He freaking does it a third time. He beats me.
So I started my own research lab in Mindvalley. We brought in incredible researchers, brilliant minds, and we tried to answer the question, what is the best exercise routine to truly develop high musculature? Because we know musculature is one of the highest correlations with longevity. We developed a program called 10X and what we were able to do is in 30 minutes a week, in four months, create 25% strength gain in people under 30, 50% strength gain in people in their 40s, and in the case of my father, who's in the 70s, 68% strength gain. That, mind you, is in 30 minutes a week. Now, when I applied 10x to my own body, remarkable things happen. My chest grew, my waist shrank, my biceps transformed. All of this because I was now applying the right exercise.
So a key component of 10x is that you are going to be working out with really heavy weights. Okay? So before you start the protocol, you go to the gym, and we calculate what is called your one rep max. Everyone say that with me. One rep max.
Now, this was completely counterintuitive to what you learn a gym instructor, right? But this is what science is saying worked. Specifically, it was a method called the super slow method. All of a sudden, I hit 42, and I have a better body than I had when I was 21.
