Ben Greenfield: Mark Sisson at 72: I Chased VO2 Max and Lost 32 Pounds of Muscle — Here’s What Actually Works

Key Takeaways

• VO2 max training: Prioritize zone 2 cardio (60-70% max heart rate) for 45-90 mins, 3-5x/week to build aerobic base without muscle loss
• Muscle retention: Lift heavy weights 2-3x/week (focus on compound lifts) and consume 1g protein per pound of body weight daily
• Recovery: Track HRV (heart rate variability) and take 1-2 rest days/week when metrics indicate stress

Supplements & Protocols Mentioned

• Creatine monohydrate: 5g/day for muscle preservation during endurance training
• Omega-3s: 2-3g EPA/DHA daily to reduce inflammation from intense training
• Electrolytes: Sodium, potassium, magnesium pre/post endurance sessions

Notable Quotes

“Chasing VO2 max at the expense of strength training cost me 32 pounds of muscle – now I balance both with equal priority.”

Bottom Line

Combine zone 2 cardio with strength training 3-5x/week, prioritize protein intake, and monitor recovery metrics to improve VO2 max without sacrificing muscle.

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