References 1. Research shows, however, that overtraining does indeed exist. For instance, some studies show that over training affects anywhere from 7% to 20% of athletes per season. pubmed.ncbi.nlm.nih.gov/23247672/ pubmed.ncbi.nlm.nih.gov/15838583/ www.ncbi.nlm.nih.gov/pmc/articles/PMC1478455/ pubmed.ncbi.nlm.nih.gov/9662686/ 2. Other data indicates that it impacts between 7% to 31% of collegiate athletes per year. pubmed.ncbi.nlm.nih.gov/21178369/ pubmed.ncbi.nlm.nih.gov/8571005/ pubmed.ncbi.nlm.nih.gov/1797703/ 3. “To recover from a state of overreaching within a 2-week period." pubmed.ncbi.nlm.nih.gov/15571428/ 4. “It may be argued that this condition [overreaching] is a relatively normal and harmless state of the training process." pubmed.ncbi.nlm.nih.gov/15571428/ 5. “Athletes who are in an overtrained state may take months or possibly years to completely recover." pubmed.ncbi.nlm.nih.gov/15571428/ 6. Info on signs of overtraining sci-fit.net/overtraining-underperformance/ 7. “Acute and chronic immunosuppression” sci-fit.net/overtraining-underperformance/ 8. “Mental health issues” sci-fit.net/overtraining-underperformance/ 9. “Decreased performance” sci-fit.net/overtraining-underperformance/ 10. “Weight loss” sci-fit.net/overtraining-underperformance/ 11. “Sleep problems” sci-fit.net/overtraining-underperformance/ 12. “Higher risk of injury” sci-fit.net/overtraining-underperformance/ 13. “Fatigue” sci-fit.net/overtraining-underperformance/ 14. “Increased risk of illness” sci-fit.net/overtraining-underperformance/ 15. “Slow strength and endurance gains” sci-fit.net/overtraining-underperformance/ 16. “The stress may arise from training, psychological stress or illness." pubmed.ncbi.nlm.nih.gov/15571428/ 17. Studies show that in trained individuals, generally the more sets that they do per muscle group, the more muscle that they’ll gain. So, doing a low amount of volume isn’t ideal. pubmed.ncbi.nlm.nih.gov/25546444/ 18. You can see the optimal training volume as a bell-curve, as Eric Helms and his colleagues show in their book “The Muscle and Strength Pyramids.” www.academia.edu/43637743/THE_MUSCLE_and_STRENGTH_PYRAMID_TRAINING 19. For instance, research shows that advanced powerlifters can make excellent progress while training their 1RM every day followed by 5 sets of 3 reps at 80% of their 1RM for over a month. www.researchgate.net/publication/284179354_Efficacy_of_Daily_1RM_Training_in_Well-Trained_Powerlifters_and_Weightlifters_A_Case_Series

@BadBoy-ip2vw

3 жыл бұрын

But how much is ideal. Is it 3-4 times a week. good enough?

@videogameclips2406

3 жыл бұрын

I train biceps and triceps 5 times per week with Saturday and sunday being a rest day. And i train everything else 4 - 6 times per week. Is that okay?

@imperia6368

3 жыл бұрын

I Always had this doubt in my mind ,I don't know if it's a myth I rarely get muscle soreness does that mean those days are the only days I performed well? Is it good to workout when your sore does that mean you will get extra muscles like the muscle fibres are already weakened and broken down so if I do workout for the same muscle group during sore will I get more muscles because those muscle fibres are weak so if I hit them again they will easily be broken down so will it get give more muscle ? PS sorry for bad english

@piotrmarcinkiewicz5391

3 жыл бұрын

I love your videos Bro.

@eddiebear34

3 жыл бұрын

It's going over your peak and beyond basically. I done that in the build up to a martial arts tournament. I was DONE in the last few weeks before it. My instructor thought I was just being lazy and pushed me even more. I could kick the forehead of someone 6ft 5 no probs. When I went through my peak, I could barely kick my own waist height. Horrible sensation

Body builder claims overtraining doesn't exists, but perhaps forgets that not everyone takes steroids...

@j3zhott

3 жыл бұрын

They don't forget. It's common sense. Think about people who work physical jobs. It's hard at 1st but it should get easier. The consistency is key and knowing your own personal limits.

@user-xq2fz5tz9t

3 жыл бұрын

@@j3zhott Just find the balance/sweet spot. Training heavier isn't going to get any easier, and will only lead to injury in the long run.

@Logojones1

3 жыл бұрын

I know CT says it but I think his goal is to motivate more than make you a stupid meat head. That's just my opinion. People that watch him have been in the game for a few

@wesleybeeson1818

3 жыл бұрын

If CT was drug free he’d be singing a different tune

@j3zhott

3 жыл бұрын

Drugs no drugs hes not lying. You can exercise every day. You cant max overload every day. So if you do that you are not over training you are not training correctly to begin with.

I definitely use to overtrain, but experience is one hell of a teacher.

@turfuss1133

3 жыл бұрын

What happened after overtraining... Share ur experience

@333shiraz

3 жыл бұрын

@@turfuss1133 Well for me personally joint pains and ligament injury insomnia and easy injuries and took time to recover the problem is muscles recover faster compared to ligaments having lesser blood flow so take time if you push too soon you get injured this is frequent in early lifters, people using creatine and people with myostatin deficency where muscles strength improve rapidly but ligaments lag behind in recovery however in my opinion you can push higher volume only if your sleep age hormones stress are in control which is much easier for professional cause its their job it also differs from person to person cause of genetics, people recover differently for example Franco colombou and Arnold trained together but Franco had to take offs in between unlike Arnold who could do a little bit over trained even though pound for pound Franco was stronger than Arnold Hope this helps

@jaimeramirez4031

3 жыл бұрын

I feel that brother

@ashwanikumar-gv6ir

3 жыл бұрын

@@turfuss1133 after overtraining I feel so nuch pain in the muscle I was training I once did 40 bicep curls in a row and I couldn't even write with my hands. I couldn't open or close my arms fully. I did the same mistake with my triceps and then couldn't open my arm for a week.

@dyterrianrainey4289

3 жыл бұрын

I barely get sore anymore, so I’m straight with working out every day

This is a great channel- no petty gossip, no skits, no BS. Straight business and factual information. I’ve learned so much here, I hit that bell thank you!! 👊💪

"I'D RATHER OVERTRAIN THAN UNDERGAIN" ~Our almighty Brofessor

@Chevifier

3 жыл бұрын

"Brogain"😅

@navbasnet

3 жыл бұрын

😂😂😂

@saigotheanimator1098

3 жыл бұрын

You mean mr x🤭

@justinreaser8268

3 жыл бұрын

Damn straight!!!!

@twiceremoved7339

2 жыл бұрын

There we go. That's the philosophy we need

Man, the amount of information in your videos is beyond the standard level of YT Im really impress, This is great quality content and im happy to be a subscriber. Thanks for this work is like academic level content.

Happened recently with me. I used to bowl 30 overs in a Bowling(Cricket) session once every 4 days. I did this for 45-50 days and then my body started breaking down. Lower back pain, Shoulders felt like someone tried really hard to uproot them, Quads and hams were sore as hell. Now I have been off the training for 15-20 days and feeling fresh and all pains are gradually vanishing. Recovering pretty nicely. Over-training is indeed real. Be wise enough choosing your training Schedule. ✌️

@reid4896

2 жыл бұрын

Lol

Tour Channel rocks dude. I'm a chiropractor and I love the fact you back up what you say with evidence. You know your shit. Keep up the good work.

this has to be one of the best videos that i have ever seen. the amount of time and research as well as instruction /very high level. Thanks!

Thanks for this video and love your channel. I'm 56 and need a lot of recovery time. I recently did 3 weeks of 3x/week full Body workouts before taking a week off. Every day I was improving right up till last day. However the week off was not enough. When I came back I was still super week and could not finish my workout. My first week back was a setback. I had to reduce my weights, reps and increase rest time between sets. I also feel I lost muscle and gained fat. As we age we need to learn new limits because over training is a realty.

The best Chanel regarding training! So many thanks for all the acknowledge!

People afraid of working out too much usually don’t workout much

@newclothes8165

3 жыл бұрын

i dont think its so much of being afraid as it is being cautious or smart. i know when I workout. i put in 110%,,so I want to make sure I get all the gains I should get from a workout like that. Over the 25 plus years I been working out I learned how important rest is for getting the proper gains. Now I only workout 4 times a week and at age 49 I'm still seeing good progress.

@imperia6368

3 жыл бұрын

I Always had this doubt in my mind ,I don't know if it's a myth I rarely get muscle soreness does that mean those days are the only days I performed well? Is it good to workout when your sore does that mean you will get extra muscles like the muscle fibres are already weakened and broken down so if I do workout for the same muscle group during sore will I get more muscles because those muscle fibres are weak so if I hit them again they will easily be broken down so will it get give more muscle ? PS sory for bad english

@newclothes8165

3 жыл бұрын

@@imperia6368 I think its always best to work a muscle when it is fresh. Meaning it has been rested and ready to go. If it is already sore then the repair process may not he over and if you work it out again while its preparing. You may slow or stop that process. You can still have a good workout and not have to limp home. Most important is nutrition and rest. Make sure you provide the proper nutrition for that muscle you already worked (protein-amino acids and carbs). Also make sure you get adequate rest. When you sleep is when you gain muscle, lose weight,etc. Sleep is where the magic happens. Just try to let that muscle you worked rest a minimum of two days before you work it again. Like I will work chest on Monday and then again on Thursday to make sure that muscle has recovered and grown. Hope this helps.

@daze8644

3 жыл бұрын

@@imperia6368 I rarely get muscle soreness now and workout really hard but I get stiffness and aches after a workout and still notice gains. If I’m sore or aching too much from experience I’d rather rest than give a half hearted workout. Also on my journey I’ve learnt that slow, full range of reps with good form are the best for gains.

@imperia6368

3 жыл бұрын

@@newclothes8165 thank u

Possibly the most relevant video on TRAINING advise EVER PRODUCED !

You are by far the most helpful on youtube. Thank you so much

I feel like I'm on the right track! Thankyou for sharing your knowledge. 😊

I love this channel . My coach called me and asked were the hell I wasn’t in the gym today . I told him I was overtrained because I wasn’t motivated today.

Thinking about all of this makes me stressed and being afraid of overtraining makes me doubt about my workout if it was enough or not , I had a decrease in athletic performance comparing to last year maybe because I quit gym several times and I'm still trying to reach my previous potential , the best thing to do is to get all ur calories in and sleep at 11-10 pm , add new exercises to your workout each time , apply progressive overload , and never quit.

Congratulations bro. Such a useful and beneficial video

Always top content!👍🏻👌🏼💪🏼💪🏼

Actual video will start from 10:40 dont waste your time watching the full video just skip to 10:40

@hello123s

3 жыл бұрын

Thanks brother

@sheikhmisba3849

3 жыл бұрын

Why thanks bro??

@ollielast5077

3 жыл бұрын

Thank you

@reneaguilar1000

3 жыл бұрын

Not all super heroes wear capes I give thanks to you

@pranavp.a1200

3 жыл бұрын

Thank you. You're a true man of culture

Thank you for your awesome presentations with recommendations based on science and legit research. Can you do one specifically on reducing visceral fat?

I started working out after few years break. Two months already. I see a significant changes in my body shape and my strength. I faced joints and muscles pain. What helped me? Working out carefully but not stopping completely. You can overtrain your body, but on the other hand - your body need to adapt to extra weight. Not only muscles but joints and bones as well

While overtraining _is_ a thing and you can totally ruin your gains by doing too much, most people still stop way too early and thus make no progress

@user-tb2dt5ys2q

3 жыл бұрын

I agree

@jimmy5634

3 жыл бұрын

I guess that their business.

@earlcoles5215

3 жыл бұрын

@@jimmy5634 nobody asked you who's business it was in the first place

Awesome video, really well explained

Great info ! Thanks!

Please consider doing a video on maintaining and enhancing joint health as well as avoiding joint damage (long term or short term) via exercise.

Terrific channel with great advice

I never knew that over training was even real. Thanks for the breakdown

This completely made me understand my workout habits about why I suddenly just can’t do it anymore after a month or two of working out daily. Gotta get a strict workout plan to prevent overtraining.

Literally what i needed its 3 weeks im seeking the answer thank u!

Good video. Thanks for sharing

Pls make video on full week exercise plan for push, pull, & leg exercises

Love your videos always

Just about a time when I was feeling frustrated about not drawing enough result from my workout regimen, you posted a video acutely replying my questions. Thanks 😊

Great video 👍 thank you

Man you are the best watching from Sydney

great video!

Thanks for the Science Posternak!

Good info bro

Prob my favorite fitness tips youtuber

Kinda like overreaching more than undertraining. If I had to choose.

I really like your channel. Thanks

As long as your not shocking your body with heavyweights or doing too much intense everyday moderate daily exercise is adequate; I exercise daily but try not to lift too heavy or run too much.

Amazing video! That's true... congrats

Some people don't even have time for regular training, now imagine having the time for overtraining, what a luxury! 😒

@alexjulius69

3 жыл бұрын

Yea that's me. It's sure a privilege to not get into stupid amounts of debt that it would chain you

@alexjulius69

3 жыл бұрын

@Fake Account I make money from freelancing and marketing, and I barely spend any money, I spend like 100 euros max per month with bills paid and food bought. (I split my bills with my mom though, 50/50, so it's a bit easier, but a lot of people can live with parents too, it's not an excuse).

@barrymichaels2663

3 жыл бұрын

If you have time to breathe then you have time to train💪

@jay8a901

3 жыл бұрын

Oh shut up... u have time for it your just lazy full of excuses.

@gilangadichandra4790

3 жыл бұрын

Working from 8 am to 5 pm, I workout for 2 session, 1 hour when I got home, 1 hour before sleep, and I still play video games in between.

Great video

Good video, keep it up.

Here are some symptoms of too much exercise: 👍👐 Being unable to perform at the same level. Needing longer periods of rest. Feeling tired. Being depressed. Having mood swings or irritability. Having trouble sleeping. Feeling sore muscles or heavy limbs. Getting overuse injuries.

Guys I’ve been going for runs and doing weight training since the 1st of March everyday, I’m now starting to see changes in my body and metabolism as I am eating less now, just thought I’d motivate you to never give up, goodludk

Let’s be honest people watch this because it’s so well put together it’s entertaining and pleasing to the eyes wanna get in shape learn how to say no to junk food

9:45 needed to add am I staying properly hydrated regularly such as 8oz on 10min intervals

I used to get injuries all the time, I thought I was just getting older, but the problem is that I was eating below my maintenance calories, once I started counting macros my fitness life changed for the better

Is walking good? I walk alot, usually to the fridge. Not having really good results,

@michaelthreepeat

3 жыл бұрын

Your fridge does, he's losing a lot of weight, rapidly! 😄

BEST AND MOST INFORMATIVE FITNESS CHANNEL ON KZread!

Saitama: *sweats nervously*

I’m 54 and personally benefit from doing a good full body workout and then resting for 3 or 4 days. Or I do chest and triceps then go 3 days and do arms. But that’s just me because I’m starting to feel my age.

I've Trained for the last 15years almost everyday other than being sick or hurt and it never affected me and it has done wonders for my physic iam 46 and look like iam in my early 30's

As I get older, I start to realize that longevity and living a healthy life is more important than egolifting and the frequency of pushing myself in the gym. This's especially true for people who have a full time job and a family to feed.

@bzzrek

3 жыл бұрын

disgaree. you can go to gym for side hustle. if you're not pushing yourself in the gym youre doing it wrong. some people go to gym to make their lifestyle healthy and preparing their mentality

I think over training is actually a thing from personal experience. I had weights class back in high school MTWRF and then had practice for wrestling and did a ton of wrestling drills and ran many many miles. I always felt very fatigued that eventually I felt like I was doing worse on all of it.

thanks bro. it'll help me next

Good topic I hit 5-6 days a week dedication is everything

@aristkumam3189

2 жыл бұрын

How long do you normally work out? Is 1hr effective or overtrain?

Very usueful, wel done

Great video. I overtrain way too often

The weakning of immune system is so real! The days I workout 7 days straight+ I feel that. Also the loss of sleep! I been forcing my self to take at least two rest days!

@NB-sq7ui

3 жыл бұрын

So why are you training like this then ? If you know the damage your doing and the high levels of cortisol ?

@ZaydenJayy

3 жыл бұрын

@@NB-sq7ui I don’t anymore since I learned that.

I love gravity transformation 😩❤️

It’s hard to overtrain (since most people don’t even train enough) but if you train too much, you should be careful. Recovery is key, give yourself 24-48 hours before training the same muscle again.

@Kf2423

3 жыл бұрын

Thx I’m 13 6’3 or 6’4 157 pounds tryna get to 180 but i overtrain and never rest cuz I feel like I’ll lose progress if I take one day off

@SuperhumanFitness

3 жыл бұрын

@@Kf2423 nope! You actually lose progress if you don’t give time to recover. It’s part of the growth process. Good diet + exercise + recovery = growth

@voodooblue6162

3 жыл бұрын

Especially if you are in a calorie deficit.

@DiskoKDiskoL

3 жыл бұрын

*most people don't train hard enough

@wesleybeeson1818

3 жыл бұрын

You have so much time in life. Try a more rest routine for 3 months at least and see what happens!

The mere fact that you're watching this video!means you want some changes in your lifestyle. CONGRATULATIONS you are on the right track,

Please a video about the best legs exercises

I love you videos bro ❤️❤️❤️

Exactly i’m 43 and sometimes after a gruelling weight session I can’t get of off the couch the next day. Irritable, sore, insomnia because I try to train like I did in my 20s. Overtraining.

@jimmy5634

3 жыл бұрын

Well, I’m 71 and I train harder than most people at my gym, but I space my workouts and take breaks away from the gym every so often. In the context of this video, the over training he is referring to is cumulative, it’s not a one day thing.

@dennispickard7743

Жыл бұрын

@wesley ! I think you need to realize that the quality of rest may be an issue. If you are training heavy and hard - try going to bed an hour earlier . Try 10 minute isometrics workout in the morning,you may find that it could be the motivation needed to set you up for the day

I've been doing an overly physical job for 4 years; definitely getting more difficult to do my job and I'm not the same person mentally and physically as when I started.

What OVERTRAINING really means? 1. Exercise the muscle even if it is not RECOVERED? 2. Exercising the Muscle Group with TOO MUCH VOLUME per week? 3. Or Exercising more than 2 HOUR? WHATT IT REALLY MEANS ??

@wesleybeeson1818

3 жыл бұрын

All of the above

The last three or four reps is what makes the muscle grow.🔥🙌 Who else loves muscles too❓❤️

I just discovered excersicing again and was sick due to vertigo (and doing my first excercise again make it go away)last 3 weeks ago (i spend 2 hours a day for 3 weeks till now ) recently i notice lots of pain , and developed a pinched nerve ( due to past things i did wrong sleeping ) . Lesson learn if you are new and addicted to excersicing give yourself (2days of rest and relax do yoga , and dont try to over reaching) if your new we get it you want to get jacked and have the best body but the body needs to relax aswell . . I overtrained over diet and overall did too much (Now i learn that i really need to relax for few days )

Felt like my ligament in my right shoulder was starting to feel the strain yesterday, wich would make sense as I've finally gotten serious about my shoulder workout, but stopped as soon as it got uncomfortable, so no more "heavy" shoulder for me in a while

@Eagle-Striker

2 жыл бұрын

That could also be due to technique. Under or over rotation and flared elbows all grind your ligaments to the bones.

I think you're right sir

Good video

Yea I’ve been overtraining... ‘Excess fatigue’ decreased appetite was the oddest of all and difficulty getting and staying asleep.. fetch me

I woke up on Wednesday feeling like I was hit by a freight train, I knew I had to stay away from the gym for the day. I was able to come back Thursday.

Please tell me with what application did you edit your videos? Thanks!

Please make a video on how to gain muscle faster

In my early days. I used to train almost 5 hours a day for years. I just hope I didn't do some serious damage to my body.

Do a warm up video please

Great video, I like the way you're showing scientific evidence for all your claims.

The military does over training. Unfortunately, there were a lot of injuries in my basic training company.

Thankyou for the advice but i am completely demotivated and not able to perform that i usually perform after watching this video. It's like putting limits on what we do. So uncool.

I found that push pull leg split is one of the best programs out there. Once you do your workout you give your muscles at least 3 full days before even training that part again. Enough rest. And you workout twice in a week.

@MrSamoannn

2 жыл бұрын

I agree too. Probably the best split for long term training too.

Maybe marathon runners are the best example of overtraining.

@DiskoKDiskoL

3 жыл бұрын

Pure example what too much cardio will do to your muscle. Not overtraining.

I was working out 5 days a week for an hour to an hour a half a day for 5 months... I had to take off 2 weeks to let my body keep up and recover. I just restated my training and I am a little under my max reps for free weight exercises. But I'm able to actually increase reps for bodyweight exercises. For example--pushups, I was only able to due 25 nonstop. Now I can do 40 or so. But a lot if the mental symptoms listed have happened to me. My weightloss stalled for a while. But I'm back. I went from 268 to 215. I'm stuck there for now, but I changed my diet up a bit and made sure I get better sleep. But honestly, if you're not feeling it... don't push yourself. Take a day or two to rest!!

I take at least one to two restdays depending on what happened that week

From me experiencing working 3 workouts a week a day off can do wonders to improve your work When I did workout daily felt like I had no results and that's from doing it everyday

@newclothes8165

3 жыл бұрын

Same here but i think that schedule works better for me now because of my age. Im 49 and I still hit it hard but I only workout 4 times a week. I see better results with all the rest I get. When I was younger in my early 20's I worked out almost 7 days a week. I did see gains but not the gains I prob would have gotten had I included more rest in between workouts.

@codystephens3003

3 жыл бұрын

Used to do a PPL split working out 6 days per week and wasn’t seeing significant gains. I changed to GVT doing chest and back, legs and abs, rest, arms and shoulders, rest, repeat. The two days off feel so weird but man am I seeing big gains in size and strength!

@newclothes8165

3 жыл бұрын

@@codystephens3003 I tried a split once and thought it was working for me but realized I was tired during the second workout so that body part didn't get the full attention it needed. I like one body part a day. Minus cardio I can get in and get out in 30 to 45 minutes. It also allows me to concentrate more on that body part.

Im planning to start working out next month

7:15 or being in the military

Start where you are. Use what you have. Do what you can

@prathameshshenoy07

3 жыл бұрын

👍

sometimes I feel like my whole body is going into an inflammatory state where it takes a really long time to recover.

Overtraining/overreaching is REAL 🤕

Have to be honest. After years and hundreds upon hundreds of hours researching and listening to all the legends, and the best in the worlds advice I am literally 100% confused as to what is effective when building your body. You have dudes respected worldwide all preaching the exact opposite of one another. This guy will say work till failure every time and another will say not to because you will stress your nervous system. This guy will say work 5 times a week with 2 days rest. And then another guy will say only twice a week. Super set. Don't super set. 4 to 6 exercises per body part. 2 to 3 exercises per body part. It never ends no matter what body part or routine!! I have been working out consistently for 2 years with minimal results. Diet , sleep, form and intensity all on point. I have been athletic and fit all my life but slender. I am trying to build more muscle so I started working out. The only problem I can think of for little gains is switching routines, frequency, and volume too much. But that comes from all the research and advice from these people. At this point I literally don't know what to do. I will stick with a plan and then 2 months in I see a video of a pro telling me that what I am doing is wrong and are killing my gains. Then I am back to square one again. It's enough to drive one crazy!!! I am 50 and I know it will take longer but 2 years of consistent hard work should show something! And I thought I had an advantage over most men my age as I have never been overweight or out of shape a day in my life. Lifelong surfer and play sports. Any help would greatly be appreciated 🙏

@UsmanKhan0980

2 жыл бұрын

Our body is design for moving. thousands years back when people don't have technology and when the don't have any vehicles they walk for miles to get food they work 24/7 and even their hobbies and games were outdoors which was an excersice too .. so yes your body needs rest and that rest is 6 to 8 hours of good night sleep and take proper diet make sure if you burning calories then you should taking enough too.. there is no such thing like overexcersice your body is design to keep moving look at the athletes they excersice on a next level

Genetics and muscle maturity plays a big part in recovery ! It is different for everyone Try it yourself and see if overtraining really exists for you and and at what point !!

Even if we get better results on all exercises, heavy training can cause depression and sleep problems. I speak from personal experience.

@gian4968

3 жыл бұрын

¿¿¿¿¿¿¿¿¿????????? Ah yes, heavy training causing depression

@norway-qw2lk

3 жыл бұрын

Light weights many reps says kai greene

@dennispickard7743

Жыл бұрын

@@gian4968 I once did 4 sets instead of 3 - I had to drink a bottle of vodka afterwards for the depression 😮

Mr gravity could you please do a video about how to train legs science based please???