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)

Video taken from the channel: STRENGTH CAMP


 

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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168 comments

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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

  • I go to the gym daily for a little over an hour for cardio.

    17 min of running 7mph-2 miles
    Rest some minutes
    20 min on the cardio row700 to 800 cal per hr
    Rest for some minutes plus stretch
    20 min on the stair machinespeed 8

    3 days a week I train full body… my full body work out plus cardio is about 3.5 hours.

    Rest a lot 1015 min

    Then I do full body.

    Bench press 3×10 or 2 ×10 and 2×5
    Squats 3×10 or 2×10 and 2×5
    Shoulder press 1×10 or 2×10
    Deadlift 1×10 and 2×5
    Calf raises 2×20 or 3×20
    Sit ups 3×20

    Then I hit the arms/shoulders/chest
    A couple of diff. dumbbell curls
    8×10 or 16×10 in total

    The arms are low weight so I can squeeze and do the full range of motion on each rep. I am “burned” out sometimes and fail to complete the rep safely so I try a different muscle or leave the gym.

    I feel fine. The only issue is my calf muscle or upper thighs are sometimes extremely sore. Also my knees cracks a little too much.

    I am starting to stretch at home.

    I’m not over training right?
    I would get angry if my hard work wasn’t productive.

    I sleep 8 to 12 hours. I feel good most times.

    Should I continue to workout daily on my cardio and train 3 days a week OR train my muscles daily with lower reps but more weight?

    Edit:
    I tried 5 or 7 days a week of full body workout.

    It was horrific. Everything was cracking. I was sleeping 12 hours and still having low energy like sleeping on my desk while studying.

    5 or 7 days a week of training wasn’t good for me but I stayed trying for weeks. Now 3 days a week of full body I have more energy and lift heavier… But what if I lack muscle stimuli for growth?

    Is 3 days enough?

  • I changed my routine to an upper / lower split 3 weeks ago. Each workout now takes me 1hr 20 to 1 hr 40. In the past 3 weeks I’ve gained really good strength and much better than my bro split that used to take 45mins

  • I agree, every day since the 2nd of this month i have been working out till my body cant anymore every week day, usually 1 hr to 45min with 2 25bls. i have been growing fast and am happy with over training, no special diet just eating more and taking whey protien. hopefully i can keep it up!

  • I’ll listen to Arnold he says its ok to be a little over train yea ur tired but so what…this guy compared to anrold looks like a kid

  • I just enjoy lifting my workouts in the gym are like 2hr a day.. am i wrong i dont have huge gains but i see a difference from the start. U can deducted 30mins cause i do 30 min cardio everyday in those 2hrs

  • Love this, used to be fast,:) After getting hit by a car, family member w cancer, getting phneumoniea, totally ready to rebuild:) She says, fingers crossed,:) So, thnx 4 doing this service! Simply needed to hear what I already know, & the camaraderie with running partners I truly miss:) Running Rocks!! Great stuff!

  • It fuckin amazes me cause I learned about this myself but I wasn’t sure if they were known facts about training. You know how in your training where you learn things but you don’t pay attention to them cause it came natural from experience? Now told by a pro what I already knew. Not everything he knows but lots of info he shares. That makes me feel good about myself. Knowing I’m doing this shit right

  • My key take away from this video was “Balance.” One of my favorite words in the english language! Great in depth video Sage. Enjoy the physiological aspect of running coming from you, making it clear and concise.

    Happy Trails

  • He’s right. I had a habit of using my adductors alot as a younger lass, and now i have knocked knees. My adductors pull in my knees snd i can’t get them to relax. I wonder if the twins will reply to this lol

  • If you take one day of a week you should not be overtrained. Simple as that.
    I workout 6 times a week, each musclegroup twice a week, rest one day. Works like magic

  • Holy moly you speak truly. I m over training ultimately but my biggest problem are the integration, I m taking too much pre w. o. and my heart is aching. I need to quit these shit for a month or 2……

  • If you have been bodybuilding and you go through boot camp you will likely lose some muscle but the conditioning and the sense of well being is worth it. You can regain muscle bulk later.

  • Shit, man. Thank you for advice. I am overtrained as hell, goddamit. I did 2 workouts per day one early morning, one evening, sometimes plus cardio. For several months non-stop. Now i am wasted completely. Insomnia, colds, depression, all that stuff. I just thought more workouts = more result. Well, not at all. Now i need a long rest, before i proceed. How dumb i was.

  • 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.

  • Yeah this can happen and it fucking sucks, I am a skinny kid but I can still lift heavy but it doesnt work in the long run, now I just do a bunch of light/medium and my gains are insane. skinny=lightweight and little cardio. the weight is my cardio.

  • Thanks. I was wondering about why my hand strength had taken such a dump. Was working out 4 days a week and I was getting weaker. So, I’m off for awhile I guess.

  • 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.

  • Thanks so much I know you won’t see this cause of how old this video is but this helped me a lot I was gaining nothing cause I was only trying 2-3 times a week after trying something new it helped me put on gain so much

  • I’ve been doing CrossFit about 7 months, I was in the best shape of my life just month ago, always top 5 in the wods(out of 30+ppl). The motivation was high, I started to add some weightlifting and gymnastics training 2 week ago and literally since then I was training 6 times per week… and lately my energy levels just dropped dramatically. Barely finished my last 2 crossfit sessions, and finally didn’t finish today’s one. I felt so weak, man I couldn’t catch my breath after 1 round of 25 thrusters/200run/25 wall balls/ 200 run.. just sat down and said I’m done for today..
    Thats frustrating, hope week off +meditation and relaxation will help to speed up my CNS to recover.
    Maybe will add a little of very low intensity aerobic activity like rowing, swimming or cycling..

  • That’s why i hit my major muscles groups on Monday and Tuesdayi break on Wednesdaycome back and if i’m still too sore to train hardi use 70% of my intensitybut never any lessoverwise i would feel like i’m wasting my time

  • 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.

  • okay, I implemented a recovery week every 9 weeks, I held 2 forty pound dumbells on each hand for 4:03.02 after this passed week where I just rested, and meditated. gonna see if that time changes at 9 weeks

  • Maan I lift 15kg cases and i am on foot 8h a day 6d/w and then go lift in the gym. I cant live with myself otherwize. I eat like… a lot. Getting weaker means insufficient food, and under 5h sleep.

  • I overtrained my abs. Siri the summer I did 4000 sit-ups a day without rest. No in lucky if I have the energy to do 1000 a day. Switched out the sit-ups for other ab excercises and no only do 2 sets of 500 sit-ups on ab day

  • Hey Elliot I just want to ask you a personal question, sorry if I didnt know since I dont really mind but do you have heterochromia iridum? I know this sound weird but I find it cool! God bless you sir!

  • Ok. I am overtrained. From cycling, running and lifting weights. It took me only 6 weeks to go from fresh and strong to sore and lethargic. How do I recover?

  • blew my mind, started lifting heavy for 2 hours and doing an hour of abs at home and wondered why I wasn’t getting boners on the daily.

  • This happened to me a year ago…tennis elbow at first so got “hooks” for my hands and kept training for another couple weeks. Always felt tired but thought i was just being a ���� \|/. Then my squat kept dropping every week….3 weeks later i was down 50 lbs…started reading (T-nation) and found that between my 60 hour week and high volume complex exercises (neuro stress) like squats deads etc was the cause. Swapped to leg press, seated good mornings or rack pulls and pre-exhausted shoulders and chest before the heavy stuff and in a few weeks was doing better. Still work a lot so I started started lowering volume and increasing frequency so two workouts of 10 sets (for a muscle group) instead of 1 workout with 20. This has helped a lot, and I can do reverse curls and hammer curls (no tennis elbow), and compound movements too….plus I dont need the hooks lol

  • 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 think I’m going to change up my routine. I’m sore from head to toe. And I’m supposed to have chest and triceps tomorrow.

    I’m worried sometimes that if I take a day off to feel better I’ll loose if I skip a day of training. Maybe that’s not the case. But I feel bad if I miss a day when I’m sore.

  • 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.

  • I over trained when I first started I was a really skinny guy like 120 lbs. When I first started I trained every single day. For about 2 hrs a day. I felt like shit but kept going because I wanted to get big and I didnt really see any results for about 6 months…..I started working out 4-5 times a week felt better and got more gains…..

  • 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.

  • 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.

  • Lately I’ve been noticing that i am getting sore in the muscles I trained days ago. Not the day after or the day of. And I will stay sore for few days. Anyone else have this happen?

  • 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

  • I’m having major problems staying asleep at night.. 5 hours max and I’m up no matter how much weed i smoke or how much sleep aid i take or how much beer i drink.. I can’t sleep on my shoulders or get comfy at night.. Hungry 30 minutes after a big meal (maybe i need to eat more) If i don’t train to failure then I feel like I’m wasting my time.. Should I slow down?

  • I would also comment that to guys here watching who aren’t IFBB or in bodybuilding for that matter..if you’re goal is to be lean but not torture yourself..maintain a body fat between 10-15%. That’s fit for ANY guy. You can get sub 10% naturally but it’s harder to maintain due to strict dieting and that can take a toll mentally too.

    If you workout hard you can afford a day off and eat a cheat meal and maintain 12-15% bf. just crush it the next day and eat clean, high protein, high fiber and low calories from there on to maintain. Eat a good combo of lean protein, fruits and veggies. Fructose in fruit won’t kill you or add weight.

  • 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?

  • 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.

  • 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.

  • John I love your videos and you are a great inspiration but bro honestly I want to see those yo-yo tricks at the beginning from now on LOL I’ve sort of got to expect them. That kid is a machine

  • 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.

  • This isn’t mine this is from the Colgan institute but I’ve used it for the last 25 years. I’ve noticed it was infallible It goes right along with what you’re saying. One good sign of neurological overload or over training is your pulse in the morning right when you get up. Say it’s stable at 75 for a month and then all of a sudden it’s 85 or even 95. And the next day at the same thing. That’s a surefire sign of your getting sick or neurological overload. and man I’ll tell you every time I overtrained and I checked my pulse it never failed mine was usually 15 to 20 beats up.they have worked with athletes for over 40 years and I’d like to say I’ve thought this one up but I did not. You’re one of the only guys I’ve ever heard mention sleep issues in overtraining. Most people look at me like I’m nuts when I tell them that and you’ve got it down to the letter. Some people can’t sleep I’m one of them and some people can sleep too much. Very impressive sir and I mean that I’m not being sarcastic. Anyway just something you might want to add sir great video thank you.

  • Elliott, thanks for all the videos, you are by far the best out there in terms of providing detailed explanation in a way that everyone can grasp. Thank you

  • 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”

  • 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?

  • That bench thing happened today the bar moved real slow with a lighter weight but that might be from going to bed from the super bowl and my tendinitis was a lil worse then normal and normal is almost no pain but my chest is one of those things that like every other week it feels good idk what do you think

  • One of the most important yet ignored factors of training in general is sleep. Get your sleep. Your brain will thank you. The source.

  • Ok so that explains why I overtrain. I’ll do about 75 reps for the bench and about 100 reps for the back for a full body frequency of 3x per week.

  • I’ve noticed when I don’t have energy for anything, like all I can do is go home and sleep, I’ve been overtrained and need to take so least one day off

  • MY NOTES
    If you have overtraining syndrome:
    You’re training more than you can recover. Because of this, you’re not recovering enough or at all, so your performance is going down.
    You started off feeling good and low effort, but a week later doing the same thing feels like it takes more effort to do. And as more weeks go by, it seems like doing the same thing takes more and more effort to do.
    You have insomnia. You’re tired throughout and day and want to sleep during the day, or you’re tireless at night during or past bedtime (Especially after a short or interrupted sleep).

  • 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

  • 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.

  • 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

  • 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.

  • 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

  • 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!

  • 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 ��

  • Great info as usual, John. Thank you! I’ve found that my immune system tends to get much weaker when I overtrain. Most recently, developed Pneumonia. Talk about a set-back. That was a nightmare. Lesson learned!

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

  • 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?

  • 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

  • I dont believe in overtraining: Try “Overtraining” 1 muscle group for a month (everyday) then take a week off from that muscle. Then go back to your normal routine. You will LOSE muscle! BUT you increase nuclei in your muscle cells making it easier to put on muscle in that area. Its called NUCLEI OVERLOAD TRAINING if you are interested in looking into it

  • Hi. I wanted to ask what to do when you have a tiring job like construction or warehouse job, at the end of the day before hitting the gym i am probably with 97% energy, how to still train and have a hard physical job at the same time? Because when i go to the gym sometimes i am already drained and feel like i can’t perform the same. I thank EAA’s for helping me with recovery and that’s what keeps me going.
    Thanks

  • 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

  • This was a huge help. I’m certain I’ve been overtraining. I’ve got tendonitis in my wrist and had some tennis elbow. Insomnia and general malaise. Problem is, I feel like I’ll get out of shape if I take too much time off and that freaks me out. Thanks again!

  • Both of my elbows were been killing the past few weeks, i tried to train around it. Then I dislocated my shoulder (not even during exercise). My legs feel constantly sore. I guess I do need a break from working out daily. But i’m not where I want to be size wise, so i’m very frustrated that I have to take a break.

  • i would like to ask if it is possible to do dips every day and not get owertrained. I doing like 150 reps of dips per day just with me own bodywait, literately each day. It is way to overtrain?

  • 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.

  • 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

  • At a given heart rate while training, you see a significant drop in pace. Assuming no climate differences, it has always pointed to overtraining the body/mind in previous sessions!

  • As a runner in my mid 40s over training for me is impossible. My joints give out way before any of the other symptoms he describes! �� elevated heart rate? Never happens. Trouble falling asleep? Never. Knees pop and give out during a run so that I nearly collapse and fall flat on my face? Yep. That happens. Feet feel like every step is walking on knives? Yep. That’s how I know I need to take a few days off. It’s funny how running effects the young and old differently. And my pace? Fast for me is 9min miles! ��an “easy” pace is about 11:30. But I also didn’t start running until about 5 years ago, and I used to be borderline obese. So my joints are probably already all messed up. But I love to run and don’t plan to quit. I like marathons because I find running slow but far is way more comfortable than running fast. I usually run about 50 miles per week, average pace is about 10:15min per mile. I try to do two fast tempo/interval runs a week…which I HATE! But most of my runs are slow relaxed ones about 10:15 11:00 min per mile. I love running like that.

  • When I work out everyday I balance it out with A 3 day marathon,, One day I workout in the morning, and the next day I workout at night, then I workout in the morning the next day to shock my muscles,,, chest and arms one day, lower body one day, then full body the next day,,, rest one day then repeat!!, also eat quality foods get good sleep and don’t forget to do stretches on the off day ����

  • Finally found someone that explains overtraining correctly thankyou for this information, I’ve been training hard for 3 months mainly short sprinting and lots of 400 meter strides, I got the biggest wall I can’t even run anymore my legs are so weak all I’ve done is very light jogging to try and recover but after a week my legs are still very weak thinking of having a 2 week brake doing nothing I’m completely burntout, and it’s hard to find good advice about this so thank you

  • I’m 14 years old and in 8th grade, I’m going 5 miles a day and have been doing that all year with one or two days off a week and with one day being a long run like 6 or 7 miles. The first two days of the week I really push it then I take the rest of the week at a pace where I’m pushing it but not a lot and I feel really good after my runs. All of my running is done without pressure from other people, I mostly just run because it makes me feel good after I have pushed myself and because my friends do it. I’ve always set high goals but now I’m starting to think I might run myself out some day, even though I rarely experience running pains or tiredness. I always give myself like 3 weeks after each seasons which adds up to about 2.5 months a year, but in spite of that I’m still really paranoid. I have every intention to run under a 4:50 mile this upcoming track season and am only 7 seconds from that goal, I believe that I may be able to do that now but I just was wondering if you or anyone thought that I may run myself out because I run a lot and love going fast.
    (Let me know or anyone else what you thinks)

  • Thanks sage I feel very tired just upped my weekly milege and speed at same time. Always feel like I haven’t trained hard enough doing slower easy pace. This video helped alot

  • an easy day at 6 min a mile pace is crazy for me, my 5k pace is 6.30 and im gassing, ran a marathon at 8min a mile pace, im so far away from that level!

  • For me what I’ve noticed is that my heart rate will go through the roof even on easy runs. A big sign for me is when a week ago I was able to run 8 miles at a certain pace and the next week I can’t keep 4 miles at that pace.

  • I have stumbled across your videos and find them very helpful! thanks! I am training for an ultra 50K and have increased my weekly running distance to 80 K but I’m finding every few weeks I catch a cold or bug that stops me from running for a week or so! I eat a high carb mostly plant based diet (with some fish so I wouldn’t say totally vegetarian). Could there be a nutrient that I am running low on? Anyone have advice? Thanks!

  • I’ve been training for my first marathon, which is held in April 2. I’ve started running since Feb 2016. Until then, i’ve been sedetary for my whole life. I’ve worked my mileage correctly (i suppose, took me 1 month to be able to run 5k, 3 months for 10k, 8 months for HM, with a few drawbacks due to minor injuries or summer vacations). I’ve upped my weekly mileage to around 45-50kms (30 miles i guess), due to the final marathon training, with 32k long runs. However, for the last 3 weeks, every Tuesday after a long run (always on Sundays), or a HM race (scheduled), i suffer from Gastrenteritis that last 2-3 days, taking me out of training due to moderate dehydration. Is it possible to be a symptom of overtraining? Sometimes, during a mid-week workout, i feel like there’s an anchor attached to my back that wont allow me to accelerate, so i continue my run in that lower but doable tempo

  • Really informative, thanks. I’d be interested in more videos on general nutrition advice and how correct diet might help us get more out of a hard workout.

  • 150 miles per week at a sub-6 minute mile pace? I’ll be there soon…hopefully. Slept all day and night yesterday, just thinking about doing it.

  • I think grip strength level is a great indicator of overtraining…just from my experience..always try griping a plate before training and adjust your intensity and volume from there

  • 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

  • The question is: If you are doing a training program and you feel like overtrained (for instance high heart rate after rest) you:
    A) take a day off, sleep a little more and skip the training until you feel totally recovered;

    or

    B) You train, but in a recovery pace in in a very easy heart rate like 50% to 60% of the max HR.

  • 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 am always following your videos, I’d love one on taking breaks (and how to get back to the mileage). I am a 30k/week runner, just came out of a race and I am struggling with getting back at the mileage I had before a 2 week long break. My legs seem to be back to base 1:(

    (just one thing, this thing of the blood becoming acidic sounds really baloney)

  • i think you hit this right on point i just finished my 1st 1/2 marathon this month in Va beach and i have a 10k at the end of Oct. I got in my mind that i need to train for speed for this. my miles hasn’t changed but my short runs during the week i started running hard and fast and the last 2 long runs i have ran seem like they have been harder

  • Sage! Speaking of injuries, what is your take on barefoot running? It seems to me that many people are trying to change their style of running by choosing neutral shoes without any cushioning or heel-toe offset. Also there’s a couple of guys especially here on youtube who are making the impression that if you’re not running barefoot/barefoot-style, you’re not a real runner. Would you recommend a change of your running style, what kind of exercises should be done to prevent injuries presumably in your achilles or your calf muscle? Thanks for the great advices and interesting topics!

  • Great topic, Sage.
    Watching your weekly training topics has helped me to tone my first Half trail marathon with sucess.
    Thanks Sage.
    I know the dates are pretty tight; What will be your next marathon preparation for OTQ?

  • Another one from my experience, especially for more experienced athletes is unexpectedly high jumps up in fitness. Very tempting to want to capitalise on that and make your next training block even harder. Noeadays if I notice my training is going perfectly and I am feeling superstrong I become really wary and go by the numbers/choose a very methodic approach to overloading instead of feel. I might sacrifice 1% in the short term but I think thats more than woth it when it prevents ruining the whole season.

  • I think a training talk about marathon speedwork would be cool. I think it can be hard to know what type of training to do for marathons other than lots of mileage and long runs.

  • Perfect timing on this video it seems. Just finished my marathon, now a couple of weeks later I seem to be battling an IT band issue in my knee. Building my weekly mileage has been such a slow process over the last couple of years, every time I feel like I’m as healthy as can be I get a set back like this.

  • I think overtraining can appear in three forms, or in three different systems within our bodies: muscles, joints and the cardio-vascular system. You mentioned all three of these, but did not spell out the difference between them very directly. For the average runner the joints are maybe the most crucial point, since you need to work pretty hard to induce too much and too frequent lactic acid and your muscles can take a lot also, if your not too heavy and your form is correct. A key point with overtraining that affects the joints is prior injuries. For example I have an operated knee, which is essentially an injury that will never go away, so I just have to try to work around it.

  • Could you talk about evaluating yourself when you bonk in an ultra to get back on track and stay motivated when your goals start slipping away? Really tough 50 miler today at Indiana Trail. Thanks!

  • Have all of the symptomps mentioned and more, been training hard for the past half a year without taking time off… I guess it’s time I rest for a bit before I injure myself badly. Good information, thanks.

  • i’m a big fan of your training talk videos, so i decided maybe i should say a topic? Tough i’m not sure if this is “considered” a training talk.

    You said in one of your older videos that your hips are the first thing to give up. I currently “acquired” a badass hip injury that makes doesn’t allow me to run since it makes me completely loss all feel on the leg.

    What about a training talk about hip injury or just best way to deal with injuries that don’t allow you to do much to maintain fitness?

  • This is a great video post. This is such an overlooked area in people’s training. Especially when someone is running way off thinking they just have to run ‘harder.’ I’ve been very guilty of this in the past.

  • I liked the glitch gamer vibe but then all the information goes away so fast…. it was a little fast to catch on to all your facts.

  • Just wondering if anyone has any good methods for clearing up Plantar Fasciitis?  I have had it on and off for 8 months seems to be coming back looking to get over it permanently.  I have tried many things to keep it at bay, I suspect it might get bad again as its been flaring up quite a bit recently.  I have been able to keep it manageable so far with various techniques.

  • What do you think about breaks away from the sport? I’ve started a new job a few months ago, and running has just not been the same. My motivation and energy is shot, but I want to rekindle that fire. Do you think there are any benefits to taking time away to regroup? Do you think a similar level of past performances could be achieved even with a substantial break? How would you go about this situation? 
    Great work on all of these, I’m a big fan!

  • Hi Sage.  Great video.  I’m going to be running a 12 hour timed race in July.  I’m doing morning/nights runs, B2B long runs.  But I am still worried about running overnight.  Do I need to train in the wee hours of the night, or is training and learning to run tired enough?  I have kids and a day job, so I’d like to avoid running overnight in prep, but I also want to be prepared.  Thanks!

  • Hi Sage thanks for your videos thus far. After spending about 10 weeks on my base phase, I was struck with a series of injuries that took me out of running for about 5 weeks (during which I swam/biked). I’ve got upcoming races (10ks) in about 10 weeks, hence I’m wondering if it will be advisable to rebuild a base (say, 6 weeks) and rush through the speed phase or spend just 2 weeks easy before doing about 8 weeks of threshold/speed? I’m a relatively new runner so my main aim is long term development.

    If I may also ask, is there any detriment of doing “too much” of a base phase, beyond the typical few months?

  • I love your videos! Could you possibly do a video on racing diets? For example, what you should eat the night before a race or track meet, the morning of, and during an all day track meet? Thanks for your time!

  • Love the videos.  I’m going to be running a timed race in July.  I’m doing a 12 hour race that’s overnight from 11pm to 11am the next day.  I’ve never done this before, so I’d be curious to hear your thoughts on training for that.  I’ll be doing lots of morning/night runs in the same day, B2B long runs.  Do I actually need to train in the wee hours of the night?  I have kids and a day job, so I’m hoping I don’t.  But I’m also more nervous about being tired and running overnight than I am about the 12 hour time length.  Thanks!

  • Hey Sage,
    You make great videos and this one really helpful. I started doing lactate threshold/Vo2 max types of workouts 3 types a week, it’s pretty tough, but the competition is in a week so I don’t think it’s too bad. I also try to drink smoothies after my run to alkalinize my blood.

    Thanks!

  • Hey sage, great video! Quick question for a training talk, how does age affect someones training (both young and old), I feel like you haven’t touched up on this topic yet.