The Number Of Rest Days Will I Need Rest versus Active Rest Overtraining Signs and symptoms How to prevent Overtraining

 

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In this case, it doesn’t mean I have to take a complete rest day; I could train my upper body or core, or stick to light cardio, yoga, stretching, etc, etc. Balancing your workouts to target different muscle groups on different days of the week allows you to take fewer rest days, but even then, you should save at least 1-2 days a week for rest, or at least active rest or active recovery. Rest vs Active Rest; Overtraining Symptoms & How to Avoid Overtraining.” The bottom line is that rest is important regardless of your fitness level or experience with exercise, and that overtraining can affect your health and is something that needs to be taken seriously. Questions we tackle in the article includ. A rest day doesn’t involve exercise at all.

Think of these days like a good night of sleep. Plan to completely relax: sleep in, enjoy family time, or do light errands or housework. Overtraining symptoms, what is active rest & how many rest days do I need? @ Search over 450 workout videos by length, training type, source.

With so many mixed messages out there, one thing’s for sure: Some amount of rest in your exercise routine is crucial to enhance muscle growth, and to avoid overtraining. Try active recovery. Love this post! I actually love rest days and usually try to do one day of active rest, we have an 80 lbs dog that needs at least a 30-60 min walk a day or some days I just choose to do my every day chores as rest, so grocery shopping, cleaning, something where I’m still moving but not as ACTIVE as I normally would be. Overtraining has also shown to cause an increase in the amount of free radicals within the body.

This can serve to exacerbate the catabolic effects of overtraining, making symptoms worse. Treatment For Overtraining. The treatment for the overtraining sounds very simple—rest.

A study published in the British Journal of Sports Medicine listed rest as “central to recovery” from overtraining. The amount of rest varies for each individual and depends on training loads. THAT’S how you need to see your rest/growth days and workouts.

At each workout you need to perform at the highest possible level. On your rest/growth days you need to do everything you can to put your body in the best possible situation to perform at the highest level. That holds true for your nutrition, supplementation, and training.

But that doesn’t mean you need to avoid all activity on your rest days. Planning an “active recovery” workout on rest days is a great way to give your body a break without being totally.

List of related literature:

The amount of rest, however, depends on the duration and intensity of the training program and should be individualized for each client.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Rest between training cycles (active rest phases) allows time for required recovery so that overreaching to overtraining issues are reduced if not eliminated; 1–2 days of complete rest during a training week has been shown to reduce the chance of overtraining.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

You should try to schedule one day of rest between training days to give your body a chance to rest and recuperate.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

For Transition, you should include a few days to a full week (or perhaps more) of Rest and Recovery.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

The treatment for overtraining is relative rest.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Rest 1–2 min between exercises; intersperse rest days between training days c.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

A weekly rest that falls across 2 weeks may be counted in either week but not in both.

“Introduction to Tourism Transport” by Sven Gross, Louisa Klemmer
from Introduction to Tourism Transport
by Sven Gross, Louisa Klemmer
CABI, 2014

We typically recommend that in a 7-day training week, one day be devoted to complete rest with little or no intense physical activity, and one day involve active rest.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
from Complete Conditioning for Tennis
by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
Human Kinetics, 2007

When both modalities are performed during the same workout (yielding a frequency of three days a week with at least one day off between workouts), the incompatibility has not been shown as frequently (142, 157, 158).

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Some climbers, however, may wish to do aerobic training on two to four days per week, while also climbing three or four days and taking one full day of rest per week.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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125 comments

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  • thank you! over time i’ve learned when i feel a little extra fatigued that I could catch a bug. so i rest. so far so good. Training BJJ is so taxing but rewarding.

  • Last week İ workout for 7 day’s. İt was ok while im doing that but now feel really tired. İ wont do it again.
    İ might rest 3 days.Resting days shouldnt feel quilty.Thank you for good advice ����

  • 5 ft 8 inches 175 lbs. held 190 for 3 seconds, got up to 210 but couldn’t hold it. Great stuff and props on being natty. Hate fake natties.

  • Okay okay….this feels like a guilt trip!! Can I use the gym and equipment accessibility as an excuse for staying a bit longer than the ‘desireable’ amount of time? ��

  • I was fatigued for a year and low sex drive and wasn’t progressing in the gym. pushing through pain from joints, tendons, muscle, headaches when training. Never took the signs and kept going then I did around 1-2 months low volume slow eccentric and feel like a fuckimg boss now. Wish I didn’t learn that way but I did. Sadly I found I out my CNS can’t recovery from the amount of volume my body can because of all of my life stress work, school, social etc. that’s apart of the game! Great video

  • You can overtrain on one session, it’s really rare but can happen.

    My creatine kinase levels measured above 100K after a pull workout. I was put into the hospital to get fluids for 2 days.

    And I am not abusing any substances what so ever.

  • Two telltale signs for me are; spaciness/confusion and depression. If you get up to do something and completely space on what that was or if you feel really down, you know you overdid. Both of these are always accompanied by muscle soreness for me.

  • Hi Ryan, I have started my calisthenics journey one month ago, and I can’t wait for my process, so I have trained very hard.
    And I get headache almost twice a week, can’t sleep AT ALL. And I was like “NO WAY! MAN! I am too young to die, I don’t wanna get COVID virus…” LOL

    Until I watch this video…and yea! YOU ARE SO RIGHT!!
    I need to take a break for further training!!

    And ar I LOVE YOU! RYAN! Not because I am gay, but your videos actually help me A LOT!!
    PLZ KEEP MAKE SOME VIDEOS LIKE THIS to save others, who just started training without any knowledge about training, like ME, OLD ME

    Hope you read this long message LOL
    Regards from Australia
    Gabriel

  • this happened to me. I literally worked out non stop for 3 weeks and my body was always tired. I stopped working out for 2 days and my arms and shoulders got bigger. I was overdoing it and now I feel much better and went back to training but decrease the number of days of working out. I was super fatigue, tired, and not motivated enough to exercise. Took 2 days off and enjoyed myself with a good high carb diet and fully recovered and got good results by doing that.

  • Thanks for the informative content! I also have some of these symptoms. I have a very physical job in a warehouse despatch lifting boxes anywhere from 5kg to 40kg all day(5 days a week). So it’s a fine line between overtraining and not enough depends on my day. Any advice for my unique circumstance?

  • Is it better to do more sets on compound work then isolation on the smaller muscles? I feel I can hit back with upwards of 12 sets on a pull day, but usually limit myself to 9-10 sets for lats on pull day (with intensity and one failure set per exercise). Does anyone mind sharing what they do on the pull day, per muscle group as far as volume? Thanks.

  • If you keep a baseline for heart rateexample your heart rate after a couple fast sets. If your heart rate is slower than usual at a set point, it’s a sign of over trained

  • The only other thing I can add to the list of overtraining causes is overworking. Just keep in mind that your central nervous system is affected not only by you lifting some weights or working out. It’s regular working too.

  • I was asking myself exactly this question… I’ve been training hard and a lot and I’ve been feeling like my performance is going down for the past few days… Guess I gotta take a little break
    Thanks for the video!

  • I was doing greasing the grove pull ups for a week. My max is 8 pull ups, so i did 4 pull ups every 4hrs for a week. Now I can’t even do one pull up and its been 3 days now. I’m 51 yrs old? Maybe I need a full week to recover or maybe Greasing the groove dont work for older people. Has anybody ever gone through this?

  • I try and tell my imaginary friend we are overtraining and he just laughs at me and says we aren’t training at all it’s only practice ��

  • Yeah I’m kinda in this period where I really want to train every day… Thanks for this video, probably prevent me from being too crazy

  • Great video! Exactly this ï needed to hear. I am kinda having problems with taking a rest day. I workout 5-6 days a week for 2 hours and also go for a walk between 10-20 km every day. But I have already had a rest day this week couse a went to donate my blood so I felt really bad for taking annothor day off today.

  • It’s funny seeing this video while I’m taking my breakfast, late for work, even though I’ve slept 9 hours straight. My body is weak, and I’m clearly with lack of motivation, I injured myself on the knee this weekend during squats, I woke up today with a sore throat. Yeah, it seems symptoms of overtraining. Thanks for the video, I’m skipping leg day this week, and I’ll reduce all my weights to see if I can recovery myself.

  • It must be hard to overtrain because I train everyday and work hard onlong with boxing 3x a week and track and sprints almost everyday and I’m improving rapidly and I’ve got lots of energy

  • Is lighter daily training all body recommendable? I realized that I have more time for handstands and etc. than when I do day in day out, where I get more tired and the workout gets too long.

  • I just took a break as my sleep has been off. Starting back I can tell I lost a lot of my endurance. I am trying to not overdo it again…its so difficult to get back what I lost.

  • I have been overtraining for about a year now and I can tell some signs are true. Its time to stop and live a life outside of the gym.

  • I just love to watch how you nicely speak. I would love to see video with you and Sven 😉 And about the tiredness.. I always know when I need break when my eyes are closing around 7 pm exhausted and can not even speak anymore than I need break 😉 or if my blood presure is very very low and the body is shaking..normaly I have low blood presure but if I overworkout or do too much at work, workout and walking than I deffinetly need break..love your videos always so happy to see you:)

  • And I was wondering why I’m so thirsty even if I drink a lot of water
    And why I’m still sleepy even though I slept 10 hours
    And my muscles are so sore

  • [WARNING,I AM NOT TRYING TO BE RACIST,ITS JUST A JOKE.PLEASE UNDERSTAND.I DON’T MEAN ANY FORM OF OFFENSE],IF YOU CANNOT STAND IT,THEN JUST IGNORE THIS COMMENT]

    Me:sees the thumbnail.
    Me brain:oh that’s why some people are black.they have overtrained

  • Thank you so much! I usually power walk 65-75 miles a week and recently no matter how much sleep I get I’m still tired. I’m taking a break! Very useful video!

  • Its funny because I always try to tell people this. But everyone trips out when I tell them I finish my workouts within 45 minutes or under.

  • Good video. Your “Beginner calisthenics workout at home” is one of the best on calisthenics I’ve watched. Please consider doing a video similar to that one on mobility & flexibility.

    I think doing 30 min good yoga sessions takes care of that, but it’s hard to find a concise video explaining the principles of mobility & flexibility, as well as indicating progressions and what to avoid.

  • Great point. I’m still new to this only been at it 2+ months and I can see this happening. As I get stronger I want to do more and more. No matter how tired my body feels

  • I feel so guilty because Ive been doing HIIT for 10 days straight but today I been so dehydrated and my head hurts and I really don’t wanna take a day off�� i guess its ok

  • Another great video I can relate to I had a 5 day spell where work took over and I couldn’t get to a gym. My return was god like lmao ��

  • I have tendonitis in my elbow and pectoral tendonitis the pec tendonitis I just know when to back off the intensity on that and the elbow, I just do wrists up on things like laterals, except for short reps like Mountaindog mentions on the other video, and it seems to work fine. Not fun though..

  • I’ve watched videos on this topic from Elliot Hulse, Jeff Cavaliere, and many others (LOVE THEM ALL). This was the most well explained video. Subscribed.

  • What about for endurance athletes? I do 800 crunches, 500 squats, 250 push ups, 100 pull ups and I’m about 200lbs, 6 foot 4. I wonder if I’m overtraining sometimes because I’m very lethargic… But my numbers improve quite often, especially my crunches.

  • I normally know I’m badly overtrained, when i can’t seem to get a pump, when normally I do..Like today…did back, zero pump…time to take off a few days.

  • What about cramping/spasms? For the last month I’ve had shoulder/pec spasms. It doesn’t bother me while training. I drink water all day so it’s not a dehydration issue. I recently took a deload week but it didn’t help. It’s really random some days hardly bothers me at all. Any help would be appreciated!

  • This is a great video. I want to take a moment to thank you for your channel. You are not some fancy tattooed up, high octane music playing, ego tripping fitness guy. You are similar to me: A normal person who is busy and does not have the time for the gym. I am 50 years old and have been working out since my early 20s. The lightbulb went on one month ago that calisthenics are the best exercise for overall fitness, flexibility and core training. It took me 25yrs to figure it out. So, I dropped the ego and am a beginner again. I appreciate your taking the time to train begginers. Thank you so very much.

  • I hd a really hard back, bicep day I did my pull-ups and preacher curls and rows and I did sets like I picked a random number of weight and increased it, and did drop sets now I’m feeling sore not like I used to after 2 days or something like this. I feel sore right after training I hv no grip strength I slipped up 2 times on the lat pulldown machine. I’m scared

  • As a women AthleanX has been a go to source for tips, instruction, dialing in diet and sleep. I have a dead from 45 lbs to 255 1 RepMax, workout weight 185 to 225. A squat of 165 in 1 yr, and sleep improved consistently 8-9 hours. Feb 2018 weight 228 no muscle tone, now 2019 April, muscle tone, more waist, 296 lbs.

  • I found that my body says “I’m okay.” Then when I decide, okay today is a rest day. It’s like “good, I’m so tired” then the muscles start getting sore lol. It feels like my mind calls the shots sadly.

  • I’m overtrained right now. Couldn’t finish the workout today and that has never happened before. Take it easy folks, not worth fatiguing yourself just for your ego. Listen to the body. That’s my “less than one year of gym experience tip” for you! (:

  • Thanks Jeff! This was super helpful as with all your videos. As a college athlete I also did weight training but sport specific, so now getting back to the gym I’ve learned lots of tips I didn’t know before about resistance training and an overall supportive lifestyle to that. You rock keep up the great work!! ��

  • To take a week off from the gym is overloked imo. It is so important to do this from time to time or even every 6-8 weeks. You will feel stronger when comming back.

  • Hey,so I do an hour workout daily alternating between strength training(sydney Cummings workouts and popsugar fitness) and power yoga( which provides deep stretching and breaks sweat too).This helps me to not get sore and also work on flexibility, stability and strength regularly.please advice if alright or should I keep a day of doing absolutely nothing?

  • Ive been training every day for the past month without rest days, just because some changes at school/work have got me stressed a bit. Well, in the last two weeks my grip strength has gone down VERY noticeably. Also, I feel that my energy each workout is declining a tiny bit. After watching this video I am pretty sure I need to just take a bit of a break. Im not sure how though. Once the gym becomes part of your routine, its hard not to go.

  • Thanks for the video. You’re advice was really helpful. I just started going to the gym after a long break. I’m really feeling my body changing, burning fat, building muscle, etc. during my rest days and it’s a challenge to figure out how to balance rest time vs. gym time.

    You look great BTW.

  • Waking pulse equal or higher than just before you go to sleep classic sign. A lot of people concentrate on body parts but you must consider the CNS recovery, thats why the bodypart per day isn’t good, the CNS never gets a break.

  • Overtraining symptoms
    1) lack of preformance/ strenght
    2) sleep issues
    3) very soare/ don’t recover properly (kee indicator)
    4) injuries or overstretched muscles / joints

    reasons; to intense training, diet change, to few calories, lack of sleep
    fixes: take a break, adjuste diet, add kalories, get more sleep

  • What is your view on people who have to train every week, just to overcome their depression and anxiety?

    Also do you believe there is a danger to that persons mental well-being if they continue to train constantly?

  • Gospel info for us older ones… Tendonitis and soreness feels a lot like old man syndrome…self regulate..thanks for your time making vids..

  • Enjoying the channel and this was the best video because it’s a new topic. I haven’t seen anyone else discuss something like this. It simple, pragmatic and useful.

  • For aerobic I use resting heart rate on awakening to monitor for overtraining. Does this have validity in weight/strength training?

  • I’m still on deloading weeks right now, cz i just had 36-40 set /week (6 days workout) for 1 month, after that i felt like my strength doesn’t increase anymore, then my strength was lower day by day.. and felt kinda ‘unmotivated’ ��‍♂️

    Decreasing volume on deload is really helpful, and really give an impact to me after 1 week+ deloading

    I though with high volume, intensity, frequency always better for progress.. but it wasn’t, thanks for the explanation ��

  • It depends on what results you are after! Perhaps it works well if you aren’t very specific in your goals, just wanting to get fitter in a general sense. If you are going for explosive strength I believe you need to rest more in-between sets. Sprinters, for example, do not rest 1 min between every race, rather 5-15 min depending on where they are in the season. Olympic lifters probably rest a lot longer time than 1 min between sets as well. In these and other circumstances it is essential to be fully recovered to be able to give close to 100 %, or they become more like cross-fitters.

  • Jeff is one of the neat youtubers of all time. You you should do some political videos and philosophical videos and theological videos but have on people who are very intelligent with differing opinions to have conversations with you. I’m sure you and I agree on a lot and I’m sure you and I disagree on a lot. I know that probably won’t happen it’s too isolating for a fitness channel but you seem smart and is rare to find smart people that may have more left-leaning viewpoints that are willing to not just yell over other people and called them racist you seem like you have some left wing points but be able to defend them and be nice and cordial to people who just disagree with you on policy.

  • Overtraining got me for the first time. Was deadlifting my max and then squatted the next day (compound exercises hit similar muscle groups). While squatting my warm up set I pulled my QL.

  • Overtraining is real.
    I overtrained a few times in my life, when I was hitting the gym 6-7 times a week while working a lot and *getting way too little sleep*. I just got depressed, hurt myself a lot during training and could barely keep my strength. Pretty soon I would catch a heavy cold that would make me stop training for a while…

  • Canada oh man that’s where I need to be. I’m a ginger born in FL�� ��so ��indoor or out i sweat immediately when i exercise. I feel this is slowing me down. I must stop working out for a day or more just to retain water. How do I slow sweating without compromising performance?

  • I am an absolute beginner (female student, underweight, 27 yo and didn’t do any sports for 10 years) and started weight training just two weeks before finals.
    I didn’t kill myself studying but I had to skip the gym for a week (so skipping 3 full body workouts each consisting of 3 compound exercises 3×5+) because I couldn’t sleep through a single night. My digestive system was also all over the place and 1-2 hours after finishing a training and eating, I was so tired I sometimes couldn’t hold my eyes open. It’s weird to call that “overtraining” but I think it was. Actually, I only started looking into this after the hardest exam was taken. Before that I thought it was just too much stress whereas now I know there is a phenomenon.
    Although I enjoy my 2h at the gym, I have to find a compromise for my body. Because right now, I am stressing it too much it seems?

  • Jeff, i LOVE your research-backed videos!!! Big fan! I didn’t love the music in this one, i might like the glitchy-gamer thing if I get used to it

  • I’m not sure on the hrv suggestion. 10% is not a lot of difference, if I measure my heart rate with a finger clamp type device (no clue what the correct technical term is) it can vary as much as 15 BPM (from 55-70 for instance, so take care to take the time to measure it correctly, leave it on for a minute or so).
    Also I’ve noticed when I returned to the gym after the lockdown was eased that my heartrate was elevated a solid 20%. This wasn’t due to overtraining, but merely my body adapting again to the training volume. After a week or two my base heart rate went back to it’s regular 55-60. Also worthy of note: generally after training my heart rate is elevated for a 4-6 hour period.
    Hope this info helps someone out there.

  • 5 days a week train an eatin healthy, get enough sleep.
    Monday gym
    Tuesday gym
    Wednesday rest
    Thursday gym
    Friday gym
    Saturday rest
    Sunday gym.

  • Okey am I overtraining?

    Monday: Chest & Biceps
    (12 sets chest, 10 sets biceps)
    Tuesday: Legs & Shoulders & Traps
    (12 sets legs, 12 sets shoulders, 3 sets shrugs)
    Wednesday: Back & Triceps
    (12 sets back & 10 sets triceps)
    Thursday: Legs & Shoulders & Traps
    (12 sets legs, 12 sets shoulders, 3 sets shrugs)
    Friday: Chest & Biceps
    (12 sets chest, 10 sets biceps)
    Saturday: Back & Triceps
    (12 sets back & 10 sets triceps)

    I finish every workout with face pulls and farmers walk.

    Chest: 24 sets
    Back: 24 sets
    Legs: 24 sets
    Shoulders: 24 sets
    Biceps: 20 sets
    Triceps: 20 sets

    8 weeks of training, 1 week rest.

  • I’m sooooo confused. So doing 6 exercises 3x a week for legs doing 3 sets of 12 for four of them and 6 sets of 6 for my first 2 compound lifts is too much???!!!

  • am i over training i’m doing creeping death v2 and i’m on week 6 and my bench has significantly gone down from week 1? And i’ve been doing track practices as well as pt so i’m working out for about 15+ hours a week and i’m 15

  • I’ve been working out for 3 week straights ( 10 workouts a week, 4 upper body weight lifting, 2 lower body workouts/core, 2 cardio sprint workouts and 2 yoga hot yoga classes ) I’ve had insane results on this crazy program ( cutting phase, eating max 2000 calories a day ) taking my first break day today, already feel like crap any recommendations?!

  • one common component of how every pencil neck trains…you can’t help but notice how they train, even if you try not to pay attention to anyone…99.9% of guys do set after set after set..week after week, month after money and rarely look any different. or, they pile on the weight, doing the heaviest possible weight for 2 reps, while cheating…if their goals are to get bigger, boy are they training as wrong as you can get. I wish I knew that, when i first started training or even years later…if you have a couple of years of training experience, the first thing people need to do is, stop doing endless amounts of sets.

  • I workout for two days in a row(an hour a day) and take an Active rest/rest day(depending on my body). On the active days I do upper body, thighs and cardio workout. I basically never use any equipment. Looking at everyone’s workout routine around the internet I often get this feeling that I am not working out enough and wonder if I actually need the rest days or not.
    Kindly reply. I need help with this.

  • I think this was the very first video I saw from you, Jeff. Way way before I was even remotely serious about my training. And then refinding you 5 years later, this is still to this day important info.

  • Many of my muscles always take up to a week to recover (eg. sore biceps, hamstrings). For that reason I hit the gym only twice a week with a push/pull split. This is really annoying.

  • Can I ask you…I bike mtb for 60 km / exercise day. BUT how do I get my energy back in the best way? As it is today I cant find a good healthy way so I feel tired two Days after exercise day.  I train monday and thursday each week.

  • I’d love to take some time off to recover, but my job involves lifting & moving very heavy objects all day long, every day. Guess I’ll have to get used to slow recovery.

  • Jeff, I’m a huge fan of your channel! I have a question about overtaining. How variable is recovery time, and is it possible to train the body to recover faster? I ask because I go to failure regularly on any given muscle I’m working, but I always feel like I could go again at the same level by the next day for the larger muscle groups, and by the end of the same day for the smaller groups. I’m wondering if this is because I used to workout 2x-3x a day when I was younger. I hope you read this, and thank you for any advice, and for making great content!

  • About the timing, if your workout is about 50-60 min with the warmup etc when the gym is empty you are doing it right. waisting time when waiting for equipment is just something we have to face as a fact

  • If been doing pretty much a dumbbell or barbell exercise for pretty much all of my workouts this quarantine. I definitely feel more drained than ever. I was doing close to 35 sets a workout at the gym and never felt this tired. I really appreciate machines and cables more than ever.

  • Hi ryan by following your beginner routine i can do negative pull ups easily and now doing assisted pull ups.But while doing a pull up i feel that my left bicep contracts more than the right one.i am a bit nervous whether it may lead to muscle imbalance in future

  • i actually looked this up because when i woke up this morning, i didn’t feel like working out at all! i felt like i was having a flu — but i worked out anyways although i was a little too weak to even do 3 sets of 8 reps of my arm exercises.

    i felt like i over trained my self in the past weeks and it is taking a toll on me
    so tomorrow is going to be my rest day.
    because i love working out and feeling sore! i like to lift weights but i cannot be effective if i’m sick

    anyways i’m beating my self too hard.. overlooking that resting is also part of the process ❤️

  • Thats impossible I do it in those times that you said before watching this video!I litrary do 4 excercises for the arms chest stomach and legs and i cant do it faster Under 3 hours max Im not flash for god sake xd.Or am i suppost to train 1 Muscle Group each day because on your newer videos you said the opposite xD

  • Sorry Jeff but your Sun exposure analogy is simply false… Any sun exposure is bad for your skin and can result in skin cancer etc. in the long term.

  • I think dorian yates had the best way of training and studies have shown this…intensity is what stimulates muscle growth, not volume..if volume was the key, why not just do 1000 sets…most guys need to do tons of sets, cause they don’t train to failure…when you train to failure, you only need 1 all out set per exercise…that’s not per bodypart, but per exercise..after a few progressive warmups…Yates took tons of steroids, but still chose to only train 4x per week and do only 1 all out set per exercise. why? he would have done more, if it gave him better results..he even said so…most guys just keep adding set after set, instead of training harder…

  • I’ve been following Jeff for years I follow his regimens and after a month atleast I dont feel like working out or doing anything at all anymore it could be my lack of sleep if I’m honest with myself but I take a week or two off and I feel even stronger when I go back

  • What if we have some different goals like wanting to do some type of special forces? Shouldn’t we be running our body in the dirt? This video is just about muscle growth correct?

  • This is one of the most informative training videos I’ve ever seen. Luckily I’m taking one of your programs (AX-1) so I don’t have to worry about this.:) Thanks again Jeff for the content!

  • This guy is one of the guys that’s so good he’s bad (occasionally) haha. “Take a week or two off eat more and rest you’ll be fine”…. follows that with “watch my video on how to fix it” not the best timing boss haha.

  • Hey everyone! I really enjoyed making this video and I hope you enjoy watching it. I’d love it if you went over to check out my friend Pat’s channel (he’s the Asian guy training with me). He’s starting a new competition prep series and I will be coaching him to the stage so you can catch me in his vlogs over there: http://youtube.com/pattylifts

    Also, here is the full reference list for the video (it’s also in the description)

    Overtraining Syndrome:
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/

    Defining Overtraining:
    https://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html/

    Overreaching Graphs:
    http://www.skintrack.com/tips-tricks-advice/guide-to-overtraining/

    Mechanisms of Overtraining (Volume and Intensity):
    https://www.ncbi.nlm.nih.gov/pubmed/20847704
    https://www.ncbi.nlm.nih.gov/pubmed/7808252

    The 3×10 vs 7×3 Study:
    https://www.ncbi.nlm.nih.gov/pubmed/24714538
    https://www.bodyrecomposition.com/research-review/effects-of-different-volume-equated-resistance-training-loading-strategies-on-muscular-adaptations-in-well-trained-men-research-review.html/

    Volume Recommendations:
    https://www.ncbi.nlm.nih.gov/pubmed/24998610

    Effectiveness of the Self-Survey:
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4789708/

    Heart Rate Variability and Recovery:
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4840584/
    https://www.t-nation.com/training/4-ways-to-test-your-recovery-rate

    Full Training Break (Periodic vs Continuous):
    https://www.ncbi.nlm.nih.gov/pubmed/21771261

    Greg Nuckol’s Article on Recovery (The garden analogy):
    https://www.strongerbyscience.com/stress-the-silent-killer-of-gains/

    Thanks again guys. Have a great weekend!

  • Another great tip from the Jeffinator. Now I need to go get an analog scale just for this purpose since the digital one I have only does a readout when the pressure becomes flat and steady. If only I could have seen my face as I remembered this a few seconds into attempting to get a measurement. Lol

  • I’m a roofer and I’m constantly making work into a workout, every single day I do a full body work out, I eat a lot of clean food and still work out every day after work, I don’t ever feel over trained to be honest, but I’ve been doing this routine for about 10 years now

  • I don’t think there’s truly such thing as over training i think you just hit an adjustment period.If you look at convicts in prison they train like what seems a crazy amount and they don’t worry about “overtraining”

  • Hey I got the same results on that 4 question survey but I’ve taken trained in like a year. Think I should sit less and lay down more? Wouldn’t want to over-train, ya know?

  • I wonder if there are any good mobile apps for Android and iPhone that would count this periodisation, monitor muscle fatigue by checking which exercises I did when and offer good program adjustments automatically?

  • A lot of the old school lifters I’ve seen that are over 60 have blown hips, knees, and shoulders. Chronic damage, they limp around. A lot of marathon runners have heart attacks at around 50 from years of running and training for several hours a day. The heart wears out early because they keep an elevated heartbeat so often. Old football players have brain damage. The evidence is all around besides the examples Jeff gives here.

  • How about, what is an example of actual overtraining? Obviously not 30 sets of pull ups. But is three sets until failure enough? Or do I have to do more. What about rest times. Is there a difference depending on your training purpose, size or power. So many questions I wish could of been answered rather than what a piece of steak looks like lol.

  • I had this happens with deadlifts before I was pulling an easy quick 565 and kept staying at my 90 percent for like a month and I could bearly pull 495 lmao just had to take a week off and start at a lower weight again my cns was legit destroyed lmao

  • I take 4-6 min rest breaks on my heavy compound movements like bench and deadlifts and 90 seconds on all lighter movements. seems pretty effective to me.

  • So my overall workout takes like an hour
    But above that I do a tons of push ups and do band resistance pull ups and chin ups
    And I started having wrist pains,shoulder pains and all kind of pain
    Overtraining might be the cause, mostly because on my rest days I won’t stop from push ups,pull ups or chin ups

  • John you really saved me on this subject, all your information has made me a much more knowledgeable lifter! I have 6 years into working out & learn something new from your well of information! Thamks

  • Thank you for the enlightenment. I didn’t notice I have horrible sleep quality (I often sleep standing up while doing rounds or sitting down at school) and have sores almost constantly. I also got a lower back pain just recently and my strength is constantly going down. However, I don’t think the solution is as simple as taking a break.

    You see, I go to the gym because I have massive insecurity. I really think that if I can’t at least lift weights I’d have zero redeeming quality and I’d be a waste of oxygen. I’ve been beating myself up every time my lifts decreased (at home of course where nobody can see me). I only have 1 mins of rest between sets at most and I keep going through failure with cheat reps and even negatives until my wrist hurt (gave a whole new meaning to skullcrusher when I almost broke my nose).

    To this end, I don’t feel like I deserve any rest period at all. I feel like if I stopped going for even one day I’d become so useless I might not be able to stand it. Does anyone here have any solution to this?

  • I came to this video to see if my “split” classed myself as an overtrainer.
    1. Total Upper Body and Abs
    2. Cardio Day (5km Run/Burpees) and Abs
    3. Legs and Abs
    Repeat.

    I tend to have 1 day off over a 2 week period, just whenever i feel i need it. Is this classed as overtraining, or is the cardio day a “lighter day”?

  • i was looking more for something to understand better if i am working hard enough or to know when i am in a good position to do another workout on that muscle. ty jeff

  • Can you get the same reading with an electronic scale, or do you need a traditional one like the one above for the most accurate reading?

  • Thank you for sharing your knowledge and expertise in super clear videos. I appreciate how you keep it simple but detailed always, and how transparent and genuine you are whenever you talk about you. I have been interested and started calisthenics recently and have gone around looking at different channels, other talented and inspiring coaches, tasting the waters lol… but you are the one I keep coming back to! Thank you again for all that sharing and dedication! ������������

  • 59, homeless and depression; so I workout hard everyday for 3 to 5 hours (happens when you don’t like yourself). Ive lost 35 lbs on keto (l weigh 200 lbs. now).
    Started going every other day in the last 4 days and I think I’ve over trained. Hit my PR of 400 lbs squat (fasted) two weeks ago and tried again last week and only did 360.
    I beat myself up everyday with 3 to 2 min rest between sets, then yoga or 20 cardio.
    Only thing that hurts 24/7 is my shoulder, can’t sleep at times due to pain.
    Thanks for the vid. I will start going lite, only 3 to 4 sets and 3 hours at the most for a week.

    It will be hard cuz I have no life and will hide in my car the whole day.
    But better to be a healthy homeless depressed old man than a broken depressed old man. Lol

    Thank you so very much for your videos.
    I can tell you and some others really care about your viewers.

    Be blessed and thank you again, Leo

  • So i used to be able to do 10 pull ups 2 weeks ago but now my muscles just wont work to even pull up one after two weeks of training hard training. Muscles have grown but it seems like they lack energy and strength especially in the chest.

  • A great, enlightening presentation. I perform at least one work set, on a new weight, this very low volume was in the past when I was younger; starting out again. Mostly after one to two warm-up sets, I get to 2 to 4 sets, sometimes 5 total actual work sets. And that applies to the medium, and large muscle-groups, too. If it is shoulders, it is a total of 4, or 5 sets; counting a rotator cuff exercise. Also, why did 2.5K watchers give a thumbs down? Don’t these trainees get it? I suppose you can never convince a minority of people no matter what!

  • “You lazy bastard are training too much!”
    My brain: wait, what?
    (No, but, for real, I have a serious overtraining issue… “Not enough”, that sounds constantly in my head when I’m training… And when I don’t train I feel weird. I don’t get it! Like, I know I HAVE to get my recovery, and I’m really trying to, but it’s the psychological aspect that intrigues me… Why the hell do I feel like that when I train?)

  • Hey Lunden I got injured for half marathon training for central park on left side right ankle really swollen? what workouts should I do? when can I start running again?

  • Jeff, how many sets per body part per week do you think are ideal? I’m also wondering if it varies in different bpdyparts and across trainers with different amounts of experience. What do you think?

  • I often take a whole week off every 8 weeks or so especially if I workout 5 days a week but 4 days a week training works best for me

  • I was easily benching 180 for 5 sets of 6, but then came this week and I could barely hit 4 reps on my first set. That’s a big difference. Is this still normal?

  • At 52 one benefit I have found to my age is being able to judge when I need a break. Knowing when you can still push through or will fail? I use to bang my head against that wall relentlessly. Even to the point that it would compromise my immunity and I would get sick. I don’t normally get sick very often. Have not had so much as a cold in some nine years now.

  • This video really helped me, thanks. When you described that your tendons in your forearm where “Ready to pop”, that confirmed my own suspicions. I have the exact same injury and I’ve been pushing through it for the past 2 weeks without any breaks. I’ve noticed a significant decline in my energy and mood despite me eating in a Caloric Surplus, hitting my Macros, eating clean, and taking other Supplementation.
    I’ve also noticed my performance is beginning to decline. Reps and Sets are getting difficult to do even though they where easy for me before, It takes me a few hours minimum before I fall asleep at night even without distractionswhich has never happened to me in the past… I never even gave it a second thought that I might be overreaching with my training until today. I’ll be taking a week off in order to let my body rest. Thanks for this man.

  • I love how the question isn’t “do you have muscle and joint aches” but rather “are you muscle and joint aches worse than usual” like�� as lifting bros, we all feel the pain

  • Thanks a million, Jeff. I will put my stopwatch to work and be sure I make it 30-40 min workout. Thank you and I wish you the best!

  • Great to see this video especially now during lockdown period. Literally workout at home 7 days a week and starting to get the exhausted feeling.

  • Muscles too sore. I once experienced too much tricep sorenes after doing an intense chest workout. My arms don’t want to bend less than 90 because the triceps became too tight. It took like 10 days to fully recover. Had to do flies for chest so not to touch the triceps.

  • I know a guy who trains 2 days a week, one day fairly hard, the other day a lot lighter. And thats it. He’s in great shape and no injuries whatsoever. Less is definitely more. Our bodies were not meant to be battered with heavy sessions continually.

  • Shoulders: 24 sets
    Chest: 24 sets
    Back: 24 sets
    Legs: 24 sets
    Calves: 24 sets
    Biceps: 20 sets
    Triceps: 20 sets

    6 days a week, rest on sunday
    10 weeks training, 1 week rest

  • This was awesomely informative and I took super great notes; thank you so much for your insight! I appreciate it so, so much. I was questioning if I really needed a rest day today, and it turns out, I do!

  • That so true though. 110% work out or 110% Rest, sleep eat well and focus on recovery. If you didn’t sleep enough the night before, don’t work out. Go HARD OR GO HOME!

  • I came back after a burnout and wanted to start getting my body back. I wanted to get back fast to old routines.

    My symptomes were first;
    I felt flat, probably low glycogen stored in muscles, even though i ate alot, i felt i got no energy fpr the food i ate.
    I had little to no progress, i tryed pushing weights heavier despite it.

    I went to gym 4 times a week, swam once a week and had some cardio 7 times a week(often long walks).

    I lasted 12 weeks until i crashed, lost even more muscles then to what i had prior. It took abit over a month before i could start very slowly at gym again. Now im lifting heavier then i did prior in just 5 weeks.

  • It’s so annoying how do I even know if I’m overtraining or if I even need to recover if I feel like I can work out the next day? I lift so hard but the next day I feel like I could just keep lifting.

  • Thank you very much for the information. Do you have any advice/suggestions/thoughts on training with a TFCC tear in the wrist? I got it a while ago and it has been very frustrating. It gets progressively worse very quickly if I train my arm. Even when I don’t train my arms, it’s difficult to avoid applying force on my wrist as well. If I’m doing lunges with heavy weights the wrist hurts too. I don’t know what to do at this point other than settling for a complete rest.

  • Today was my first day back after taking a 2 day rest. It’s important to rest when you need it. I came back and eased into it nicely. Listen to your body.

  • For me the only body part that I find very hard to recover from is my legs! I have recently started doing a cool down of about 15 mins with some stretches but my legs are still sore 2-3 days later when I have to train them again, any tips?