How To Maximize Gains and NOT Overtrain Overtraining Science Explained
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Date: 2019-11-06
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Comments and reviews: 8
Lieth rabi
Hello, i need some advice after heavy research on YT i started training a month ago as follows: 4 days a week (i can't train more due to college)sunday: bench + shoulders + triceps + abs ( i try to make it as intense as i can, and hit failure almost every time )monday: back + legs + biceps + abs same ( intense, hit failure )tuesday restwednesday: repeat sundaythursday: repeat mondayfriday and saturday: rest + (a bit of push ups and moderate general lifting with weights at home )i used to eat 2 meals a day, now i eat 4, and try to have consistent amount of protein each dayi am 168 cm tall and went from 59 kgs to 64 kgs in this month, mostly muscle ( i think, i don't see or feel significant fat changes ) I didn't know overtraining existed till now and i am kinda worried maybe i am about to hit that point coz i end up spending 1. 5 to 2 hours in the gym to hit every musclethank you.
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Hello, i need some advice after heavy research on YT i started training a month ago as follows: 4 days a week (i can't train more due to college)sunday: bench + shoulders + triceps + abs ( i try to make it as intense as i can, and hit failure almost every time )monday: back + legs + biceps + abs same ( intense, hit failure )tuesday restwednesday: repeat sundaythursday: repeat mondayfriday and saturday: rest + (a bit of push ups and moderate general lifting with weights at home )i used to eat 2 meals a day, now i eat 4, and try to have consistent amount of protein each dayi am 168 cm tall and went from 59 kgs to 64 kgs in this month, mostly muscle ( i think, i don't see or feel significant fat changes ) I didn't know overtraining existed till now and i am kinda worried maybe i am about to hit that point coz i end up spending 1. 5 to 2 hours in the gym to hit every musclethank you.
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snwt
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 3x5+) 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?
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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 3x5+) 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?
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bigconan
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.
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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.
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Damian Fourie
I did not believe in overtraining. I am a swimmer and suffered a mild case of overtraining syndrome. I swam 9 times a week, lifted 5 times a week and ran 3 times a week. To fit all the swimming in, I had to sacrifice sleep so I got about 6 hours sleep a night. I did not eat near enough food for the amount of training I was doing. Overtraining was an issue weeks before my big national meet, I was devastated, but I rested for 2weeks and did nothing and kicked ass at nationals although I would have done better if I had not overtrained. Moral of the story rest and eat brah.
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I did not believe in overtraining. I am a swimmer and suffered a mild case of overtraining syndrome. I swam 9 times a week, lifted 5 times a week and ran 3 times a week. To fit all the swimming in, I had to sacrifice sleep so I got about 6 hours sleep a night. I did not eat near enough food for the amount of training I was doing. Overtraining was an issue weeks before my big national meet, I was devastated, but I rested for 2weeks and did nothing and kicked ass at nationals although I would have done better if I had not overtrained. Moral of the story rest and eat brah.
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petor95
The production was great, made the video novel and interesting, actually made the information easier to take in rather than distracting from it, so I made a mental note to like the video once it finished. Then the edit from 3: 29-3: 59 made me stop the video to press the like button. That and numerous little things throughout the video (like the fact your lying down when talking about recovery & the little article zoom out from you phone at 4: 01) shows how much thought (&time) went into the video. As a part of your audience, I appreciate that. Great work Jeff (&co) (y)
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The production was great, made the video novel and interesting, actually made the information easier to take in rather than distracting from it, so I made a mental note to like the video once it finished. Then the edit from 3: 29-3: 59 made me stop the video to press the like button. That and numerous little things throughout the video (like the fact your lying down when talking about recovery & the little article zoom out from you phone at 4: 01) shows how much thought (&time) went into the video. As a part of your audience, I appreciate that. Great work Jeff (&co) (y)
reply
Tetsujin
I wasn't aware that there was different terminology on short and long term muscle fatigue in regards to strength training. I found out after training 4 days a week, that I wasn't recovering as well as I could and was seeing a decline in weight on the bar and an increase in fatigue. Going down to 3 days of strength training a week made everything turn around (increased energy level, increased weight on bar etc)I think it also has a lot to do with what kind of food you eat, or if you take supplements or not, water intake, sleep, not only strength training.
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I wasn't aware that there was different terminology on short and long term muscle fatigue in regards to strength training. I found out after training 4 days a week, that I wasn't recovering as well as I could and was seeing a decline in weight on the bar and an increase in fatigue. Going down to 3 days of strength training a week made everything turn around (increased energy level, increased weight on bar etc)I think it also has a lot to do with what kind of food you eat, or if you take supplements or not, water intake, sleep, not only strength training.
reply
Zach lowman
I feel like 70 reps is seriously low. For example if im hitting bi and back. Im going to do 4-5 different exercises for 4 sets of 12. So that would mean im doing 192-240 reps per body part. Ive only been lifting hard and consistent for about 7 months and while i started at 4 sets of 8. I feel like from that statement 7 months is not a long time and that i would be experiencing at least some negative results but i have been gaining at a very consistent pace. That statement just has me very confused and id love someone to clarify if they could. Thanks
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I feel like 70 reps is seriously low. For example if im hitting bi and back. Im going to do 4-5 different exercises for 4 sets of 12. So that would mean im doing 192-240 reps per body part. Ive only been lifting hard and consistent for about 7 months and while i started at 4 sets of 8. I feel like from that statement 7 months is not a long time and that i would be experiencing at least some negative results but i have been gaining at a very consistent pace. That statement just has me very confused and id love someone to clarify if they could. Thanks
reply
Aver Hamilton
I have a request/question. a 're-question'. But first In regards to this vid, thank you It was awesome the new gamer edits were fun to look at. So, I have a re-question about hard-gainers, or for a more positive spin on it 'extremely slow-gainers'. As a slow-gainer (I lift and diet very well) myself I wonder if overtraning or overreaching has anything to do with suffocating my gains. Is there any reports on why some gain very slowly despite strict diet and frequent hypotrophy training? Do you have a video on the slow-gainer issue? Thanks again
reply
I have a request/question. a 're-question'. But first In regards to this vid, thank you It was awesome the new gamer edits were fun to look at. So, I have a re-question about hard-gainers, or for a more positive spin on it 'extremely slow-gainers'. As a slow-gainer (I lift and diet very well) myself I wonder if overtraning or overreaching has anything to do with suffocating my gains. Is there any reports on why some gain very slowly despite strict diet and frequent hypotrophy training? Do you have a video on the slow-gainer issue? Thanks again
reply
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