What’s Overtraining and Your Reason For Not Overtrained

 

11 signs of OVERTRAINING (and what to do about it!)

Video taken from the channel: Dr. Eric St-Onge


 

Overtraining signs and symptoms from Runners | Sage Running Tips

Video taken from the channel: Vo2maxProductions


 

Overtraining or Just Lazy | 4 Ways To Tell

Video taken from the channel: mountaindog1


 

Overtraining Syndrome / Douglas Cutter, MD, CAQSM

Video taken from the channel: HCA Virginia Health System


 

Are You Overtraining? (Simple Test)

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Overtraining is GOOD for You (TRUTH ABOUT OVERTRAINING!)

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How To Maximize Gains and NOT Overtrain | Overtraining Science Explained

Video taken from the channel: Jeff Nippard


Overtraining is a collection of symptoms. It has more in common with chronic fatigue and depression than it does with sore muscles and a lack of gains. Overtraining is when you continuously push your body to its limits without giving it proper rest.

You can’t do this in a week or even in a couple weeks. You’ll have a lack of focus and energy, apathy, no motivation, and sometimes a headache. Working out too hard can overload the hormonal system. You can produce too much cortisol, which elevates inflammation and depletes testosterone.

It can take months to recover from real overtraining, but you’re probably not overtrained. Someone will tell you that stress (training or otherwise) is like a faucet flowing into a sink. Then your recovery is like the drain at the bottom of the sink.

If you increase training stress and other stresses so that they are too much for the drain to process, then stress will accumulate and you’ll be overtrained. Overtraining syndrome is a long-term decrease in performance with other severe symptoms, lasting two months or longer, that is not explained by other causes such as disease [*]. Another name for overtraining syndrome is unexplained underperformance syndrome[*].

As you can see, each of these terms applies to different degrees of the same problem. Overtraining happens when the intensity and/or the frequency of your runs exceeds your body’s ability to recover from the training load. This is usually blamed on doing too many hard runs in a row without enough rest or appropriate training periodization.

“Overtraining” is a buzzword that is tossed around the fitness community. It’s the result of pushing your body past its threshold, and it causes symptoms like fatigue, apathy towards workouts, persistent muscle soreness or joint pain, lack of gains, and lowered immunity. Essentially, it leaves you out of balance. Bowel and digestive issues can also be a sign. “Overtraining can disrupt your liver’s ability to properly break down nutrients, which can lead to leaky gut syndrome, bouts of diarrhea or constipation,” says Falamas. When you’re overtrained, your body may not be able to produce enough of the enzymes used in the digestion process.” Pro Tip.

Overtraining is a condition where your training intensity or volume exceeds your ability to recover. In simple terms, it’s like digging a hole and then trying to fill that hole back in with insufficient soil. The main culprit of overtraining syndrome are the stress hormones, namely cortisol. If you’ve ever overtrained, you know how bad it feels.

Even if staying in bed and watching Netflix may be fun for a few days, you probably get sick of it pretty quick. So try and learn from your mistakes. Here’s what you can do to prevent overtraining again: Keep a workout diary. Overtraining occurs when it takes weeks or months to recover.

This is actually an extremely rare occurrence—as long as nutrition and supplementation are adequate. Further, unlike overtraining, which is negative, overreaching can actually be beneficial in a well-structured training split.

List of related literature:

Overtraining is the result of too much stress, both physiological and psychological, and not enough rest (13).

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

Overtraining is characterized by an ongoing performance plateau that does not improve with short amounts of rest and recovery.

“Routledge Handbook of Applied Sport Psychology: A Comprehensive Guide for Students and Practitioners” by Stephanie J. Hanrahan, Mark B. Andersen
from Routledge Handbook of Applied Sport Psychology: A Comprehensive Guide for Students and Practitioners
by Stephanie J. Hanrahan, Mark B. Andersen
Taylor & Francis, 2010

Overtraining is a physical, mental and emotional state that occurs when excessive exercise is not matched with appropriate recovery and performance is hindered in the medium to long term.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Enmeshed within the debate about how to assess overtraining is the lack of standardized criteria and the absence of a way to diagnose when a particular athlete is overtrained versus merely tired.

“The Sport Psych Handbook” by Shane Murphy
from The Sport Psych Handbook
by Shane Murphy
Human Kinetics Publishers, 2009

Overtraining indicates that an individual has been subjected to training and extraneous stressors to the extent that he cannot perform at an optimal level following an appropriate regeneration period.

“Sports Science Handbook: I-Z” by Simon P. R. Jenkins
from Sports Science Handbook: I-Z
by Simon P. R. Jenkins
Multi-Science, 2005

Overtraining can result in physical fatigue, decreased muscle strength, decreased physical performance, and psychological breakdown resulting in a lessened desire to train.

“Study Guide for the Board of Certification, Inc., Athletic Trainer Certification Examination” by Susan Rozzi, Michelle Futrell
from Study Guide for the Board of Certification, Inc., Athletic Trainer Certification Examination
by Susan Rozzi, Michelle Futrell
F. A. Davis Company, 2019

The overtraining symptoms described above don’t automatically mean that you’re overtrained—you could be dealing with something worse in the form of a disease.

“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 terms nonfunctional overreaching and overtraining can be used interchangeably.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Overtraining, on the other hand, is characterized by a sudden decline in performance and physiological function that cannot be remedied by a few days of reduced training, rest, or dietary intervention.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

The symptoms of overtraining include a general feeling of fatigue, not looking forward to the next training session, decreased strength during the workout, loss of muscle mass and an increased resting heart rate.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

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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  • 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!

  • 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!! ��

  • 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 ��

  • 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’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.

  • 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.

  • Have you ever experienced low sex drive or lost of libido as a result of constantly working out? I feel like that’s what happened to me over the past year, I didn’t really take the symptoms too seriously because I thought they would go away and I believed I was the healthiest I’ve been in years. I just looked into overtraining and holy shit I found so much on this issue of training causing low testosterone and low sex drive because your body is in a constantly stressed state.

  • Overtraining is definitely real. I’m experiencing it right now, and isn’t worth it. You’ll notice a decrease in performance, which then makes yourself get pissed and bummed that you can’t lift a weight you were planning on lifting, and then you get mood swings. Best to rest up from each workout. Enjoy your thanksgiving everyone!

  • There is too much racing in this country. Especially at the high school level. If there were only like 5 or 6 races in cross country instead of flicking 15, then there would be more time for aerobic training, and it would be easier to peak for the most important races.

  • When i started out, I went 4 times per week and went all out to failure. Yet I only went 1 hour each day, did legs once and the other muscles devided over the other three days. After a few weeks I could only sleep, could barely get out of bed, did not want to do anything and was pretty down. That was hell.

  • Loved the editing style ☺️ also thanks for explaining the difference bw advanced vs beginners! Helpful to understand the science more

  • About fuckin time I hear the truth! I really needed to hear that. Your awesome bro ��. Ive hit a wall! Losing strength, can’t sleep, irritated, irritable, and actually started questioning why I’m training. It’s been right months of hard training and I finally took an extra day off, changed my routine to push pull legs, and now take a day off every three days. Thank you for your help.

  • I would say there ARE single workouts you overtrain, but in a different way. You can easily get rhabdomyolysis if you don’t know what you’re doing and are highly motivated lol

  • I will share my personal experience…. Been training for 7 years now(started in 2012)

    I am 5ft11inches… 225lbs… With 4packs abs, really lean, just don’t have 6 packs, I am between 15-19 percent body fat.

    So safe to say I am very muscular by natty standards…

    So my personal experience is this…

    You see growing up I have always been a meathead who wants to bleed for gains, I had my friends and cousins who lifted with me, I have a whole stack of DIY equipments like two 100 kilo bags that are stuffed with multiple 10 kilo polythin sandbags, those are tied and hanging from two ends of a thick tractor steel rod, so basically 200 kilo of adjustable weight on the bar, take out or put in 10 kilo of polythin sandbags as per your liking for each exercise, to work in your desired rep range…..

    This is actually a superior tool to barbells even, why? Because your form has to be strict, no swings, because the weights on the two ends would gain momentum and you won’t be able to lift shit.

    So the goal for all exercises was to start at your 5 rep max, make that your 20 rep max over the course of weeks or months(depending on whether you are beginner or intermediate), and then start at your new 5 rep max weight, do the same thing and keep repeating this.

    So we would turn up CT fletcher vids on cellphones, TDKR Bane clips…

    We would train only compounds like overhead press, weighted chins, weighted dips, squats, weighted pistol squats, curls.

    And we all would fuck shit up each session. We would have a pull and a push session, separating the pulling and pressing workouts.

    So here is what we did….

    We didn’t give a fuck about sets and reps

    We just knew one thing.

    The harder we work the fucking muscles, when it heals, it will heal back that much bigger and stronger.

    So the competition was who was the last one still doing his sets with his 8 rep max till failure….

    Now I agree in a gym environment this may feel like torture and unpleasant…

    But man, when we worked out, this was our biggest drive to train, who can outwork the other one, who can do the freakiest craziest fucking workout…. That guy is a winner, that guy is an alpha male, that guy is the champ.

    So we would work hard as fuck all sessions, and then we won’t workout until the soreness subsided or we felt strong again…

    And how would we know if we felt strong again?

    Well we had a simple test.

    Take your push up and pull up max, then take 70 percent of that number, that’s your training rep.

    Before starting training with the weights, see how many push ups and pull ups you can do every second on the second, if it’s 40 reps in 40 seconds, that’s your level of general strength.

    Now after 72 hours of a session, if we could hit that same rep of push ups and pull ups in the same amount of seconds, if it didn’t take us longer then we could train again. If not then there are some more recovery to made.

    In doing so I became big AF…. Very soon.

    So I don’t care about Overtraining, I care about underrecovery…….

  • 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.

  • >40-70 reps per body part per week
    Along with
    >10-20 sets per body part per week

    That’s a range of 2 7 reps per set. Is that not low or is that good? That’s generally the range I do for large compound exercises deadlift, squat, flat BB bench but for things like lateral DB raise I shoot for 8-15 depending on if I’m at my comfortable weight or moving up.

    *body part = muscle

  • 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

  • Well isn’t 40-70 reps per bodypart too little? Take chest for example. Let’s say 8 reps per set. 4 sets of chest press. Another 4 sets on incline chest press. That alone is 62 reps.. Just two exercises?? Won’t you do flies? Incline dumbbell press? I think it’s way too little..

  • 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.

  • 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???!!!

  • I have been training for the last 6 months and I feel that I should push myself more but whenever I do I feel so fatigued and I’m sore for like 5 days. I see results though and I have lots of energy, so I feel that I should continue with my current training routine.

  • 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

  • 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

  • How do you feel about over training in regards to fighting and running? I work out typically 6 days a week. Run 5-6 days, Muay Thai 5-6 days, weights only 1 or 2 days, and fit in MMA a 2-3 days a week. I’m at a point were most stuff doesn’t make me sore and I recover quickly between rounds. I don’t need a full minute to recover from pads, bag work, or flow drills. There’s days I’ll work out for 4 hours some a bit less. At times I worry about over training but I love it.

  • 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…

  • 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’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

  • 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.

  • I have a question in the morning i lift weights for one hour then after school i do bodyweight workouts then i do hiit or fat burning workouts and then stretch after is what i do overtraining

  • 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!

  • I think my uncle’s son won the genetic lottery he is 7 and he wears cloths of a 11 year old and he is the biggest kid in his class����

  • I just wanna make sure i understood this part well enough…
    Ok so what youre saying is:
    If you were bigger than every kids when you were 12, you won the genetic lottery.

    How do i know i won the genetic lottery if i started working out at 11?

    Did i win the genetic lottery because i can easily sustain 4 hours at the gym? Will it be good for me to do so, or do i have to cut it at 1:30 workouts? What if im able to push further? Im curious to know if its my genetics or just because im addicted like a smoker to workout. Seriously if u got an answer i would appreciate very much!
    How do i know i won the genetic lottery despite the fact i worked out alot at 11 then at 12 i was buffed compared to the other kids.
    How do i know if my 10 hours work as a demolition man actually gave me or took from me?
    I see results, i keep seeing them no matter what i do, is that a sign?

  • Just work hard train hard., every single day and eat good food rich in minerals and protein., let your genetics will appear your muscles “there’s no word of over training “ to athletes.,bodybuilders.,and war soldiers

  • Very stupid test, if you can’ t be consistent with holding the bar for 90 seconds it might just mean that you are undertraining and not getting stronger.

  • I think I put my body into shock by doing what I thought would be a beginners calisthenics based workout.. Eccentric pull ups really tightened up my bicep tendons/muscle. Ive been stiff for 2 days. Have I made an error?

  • I’ve been experimenting and realized that working my biceps and triceps 2x a week like most these trainers say isn’t good enough for me. They say to train the same areas 2x a week because the body needs 48 hours to recover, but I’m not getting any bigger that way, it’s just maintaining the size I already have. I’m gonna see what happens if I do it more often.

  • I just started the 100 pushup a day and dumbbell exercises for about a hour..doing four different pushups. 8 meals a day hoping will help with my gains.

  • What about overtraining because of a physical labor job? How can we prevent and neurotransmitter damage, when I’m working out my arms carrying stuff (mover) for 14+ hrs a day?

  • I just starting watching your videos because I was doing some research about how to fix the IT band pain. so listening to this video, it seems to me like I did over trained. Am training for the Chicago marathon and I was determined to do good. am a slow runner am 41 years old and just started running like 3years ago and I love it. the problem is am weak and I have a lot of heart and determination but my body doesn’t.. je je so I was doing intervals and hills twice a week and at leas one or two easy runs  week and the long run. so on my long run I started to feel this pain on the outside of my knee about half way of my long run (I was supposed to do 14mil) and I refused to stop. biggest mistake ever, I had to rest for a week and now trying to get back to my training and start to build up to where I was before w/o feeling that pain again which has been very frustrating.but yea, got to listen to your body, its better to miss one or two days than to miss weeks or months. do you think I can still get to at least where I was before my knee pain in two months its august and the marathon is in October?

  • As Larry said if you eat enough you can’t overtrain �� been working so far the only time I get problems is when I eat something apprently healthy and it has soy protien isolate muscles get soft and kills my endurance completely

  • I trained so hard that I feel like I just got out of surgery. I can’t stand because I get dizzy, and my entire body is on fire lol. I dunno Jeff, I hope he’s right.

  • So you mean to tell me that there are ppl who to finish thier training dont have to mentally fight themselfs to get that last 2-3 pulls? Like i mean when im working out to those last pulls i have to picture every reason in my head for why im doing this, to get the last few pulls in, and i can tell you for sure that the next 6-7hours after i can barrely use that muscle again, thats how exhausted it is, but you serriusly mean to tell me that there are ppl who dosn’t feel that way after thier workout?! Wtf its supose to be exhausting and hard!!!

  • I watched his video on weak lower backs not too long ago. I loved scrubbing through this video and seeing him standing in the same spot the whole time

  • So it’s good to wake up middle of the night and suddenly start sweating like grazy and stomach hurts and you feel like dying. That happened to me Last night and i have been maybe over training past month or so. I don’t really know what to do.

  • Overtraining can be a good thing or bad thing. If you are challenging yourself with more intensity and longer periods in the pain zone then its good. At some point it becomes junk volume vs quality. If you train more intense every rep sometimes you don’t need more sets. Try weighted slow motion pushups. You can hit failure under 10 reps easy.

  • I see it as, if your not sore the next day, then you can work the same muscle again. I believe in Nuclei Overload training, just look at people like farmers, who get huge from working the same muscles all day every day

  • Omg for those who don’t understand overtraining, you’ve never overtrained! I have overtrained! My resting heart rate was plummeting like 30 bpm; I was exhausted everyday; my muscles were not recovering and I was not progressing in speed or strength.

    Overtraining and training hard are not the same!!

  • Everyone has adrenal fatigue these days from the news and processed shit and the plastics and this guy, on steroids all year round, asking us to over train. Fucking piece of shit. Unsubbed.

  • Wise words, i see people in the gym and they say your not there long enough but they spend most the time chatting shit or not even busting a sweat. So many rubbish comments, people don’t understand, between training hard and overtraining. Great video as always.

  • I stay grateful for every step. Unhappy with yesterday’s ultra so surfing for improvement strategy. Thanks for reminding me to be patiently methodical in increasing stress load of distance and intensity in training.

  • dude scientifically you need to let your muscles rest. ok when you workout you push very hard every day but sometimes you just need to have a rest day cause muscles don’t work like that.

  • Sage, how do we know we are improving?  Besides PR’s and longer distances.  I understand that because I can now run a 1/2 without bonking or having to walk; where as a year ago I couldn’t run a mile, and I steadily break PR’s, I have physically improved.  But my HR never seems to improve. Is it that HR remains the same, but the effort to get it up requires more effort? If I run up a hill, my HR still skyrockets into the 190’s.

  • I only do about 4 exercises per muscle group, but I take 3minute breaks. Not because of research, because I can do more weight and put in more effort. It takes me 2 hrs to lift. Is that bad? I think it’s only because of the weights

  • I train ab 6-7 days a week and have high volume but rarely ever feel sore but I am also getting stronger and bigger am I overtraining

  • Adding muscle naturally is a long term project and requires a discipline and a commitment 98% of the population doesn’t have.
    Everyone of these guys should repeat how many years they have been training on every video.
    A few of them have done that.

  • Brother plz reply it if I train every day every part like triceps biceps chest back and more up to 3 hours it will grow up my muscles