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rthomas6 comments on Optimal Exercise - Less Wrong
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Hm. Some thoughts, since I don't know if it is that simple...
I shared your sentiment (about personal trainers possessing about 1500 words of total knowledge) until I injured myself several months ago (cervical discs). I lifted weights fairly consistently for more than a decade with high intensity, using principles related to the ones you describe. I'm confident there are other factors—genetics, poor posture, non-optimal sleep position—that helped cause my injury (which led to an immediate 65-75% loss of pushing strength and dramatic atrophy on my right side), but I suspect my consistent vigorous weight training was a key culprit.
Generally, you're failing (in my view) to point out a physical trainer's role and value in teaching correct technique, which can alleviate risk of injury. You mention form a few times, but I think it is fair to say there is a significant difference between watching a Youtube video and having someone (who is trained) demonstrate the proper form in person, providing feedback and adjustment based on their observation.
What does this mean? Newer machines are designed to limit risk of injury—promoting proper form and safe range of motion through their design—and I see very little basis to say free weights are "better". (It's a common adage in strength training circles, and I'm aware of the advantages of free weights vs. machines, but machine exercises are just fine—if not "better"—for basic strength training.)
I like the distinctions you've made here, though I think the advice that follows comes nowhere close to encompassing the knowledge of good personal trainers.
Using your advice, you could optimize for the first four, but longevity would be a huge question mark (if by 'longevity', you mean consistent health and wellness as a result of your exercise routine).
I used to scoff at the idea of personal trainers. From what I could see, they were overpaid, personal cheerleaders who rattled off common sens-isms. Now, I've got an appointment for a cortisone injection in my spine scheduled for this week and a referral to physical therapy, both measures to try and help my strength return.
I'm starting to wonder if there isn't a bit more to personal trainers' knowledge of "Optimal Exercise" than this. (Or maybe you are just talking to lousy personal trainers?)
Why do you think you would not have injured yourself if you had a personal trainer? I agree that form is very important, and that the ideal way to learn it is to have a knowledgeable person there with you to critique your form. I also agree that the OP did not stress enough the importance of good form. However, if a workout partner knows what good form is, what value does a personal trainer add that a knowledgeable workout partner does not?
I mentioned personal trainers because the OP literally and specifically talked about their knowledge here:
Further, as I said, I now wonder if optimizing for performance can often be inherently bad to the pursuit of optimizing for longevity.
The human body is not necessarily evolved for modern weight training. Monster powerlifters (optimizing for performance) and bodybuilders (optimizing for looks) are basically using body hacking techniques. It isn't the slightest bit surprising to me that over time, that can lead to accumulated stress injuries in more vulnerable parts of the body.
You can—and I have—pretty well optimize for performance for certain lifts. I am now curious as to whether that was a leading cause of sub-optimal results in my long term health. (Lots of things in nature are like this... give and take, trade-offs)
A knowledgeable person(al trainer) might be able to provide feedback and warnings to balance your optimization. If someone (for example) would have said "Benching heavy twice a week will help you add 10% to your max in the next 4 months... but it will also wear out your shoulders quickly," Then I could've made a more infomed choice.
As it is, "common sensers" like the OP (I was one of them) typically make weight lifting very simple. They recommend a simple formula and de-value personal trainers.
I've seen this advice "work" for many people who have gotten strong and fit. Maybe they'll deal with injuries later? Don't know. Lots of variables.
As of now, I'm re-thinking my view of "Optimal Exercise".
Very little. More personal focus than a training buddy, likely. The key is in the word "knowledgeable". I've had training buddies who were very strong and fit who may end up with long term problems like me. They helped me reach my shorter goals, though...