• Published: 17 November 2013
  • Don't let overtraining slow the muscle gains you should be seeing

    Ask 10 guys in the gym what they think about overtraining and 5 will probably tell you it doesn't exist and the other 5 will be right! Overtraining is a very real problem for the natural lifter not aided by performance enhancing drugs. In fact, your body has a limited capacity for recovery (even when getting optimal sleep and nutrition) and therefore training volume must be respected.

    The concept of overtraining revolves around establishing the minimum effective dose to elicit a change in your muscles. Going beyond this dose (or volume) begins to invite muscle damage or a depletion in your body's reserves needed to fuel your recovery. That said, undertraining (the opposite of workout overtraining) can also be a problem. This comes when the workout intensity is lacking and not enough of a stimulus is provided to the muscles to cause them to have to change.

    The secret to a successful plateau free lifting experience is to be able to identify the symptoms of overtraining and then modify your exercise or bodybuilding workouts to eliminate the volumes causing the overtraining.

    Those that are experiencing signs of overtraining or are constantly over working their muscles will become more irritable, will feel more fatigued, might have a higher resting heart rate, and see all strength and size gains come to a halt.

    Other channels on RUclip have addressed the concept of overtraining but perhaps not from the same shoes as many of the guys that are watching the videos and seeking out the information.

    For a detailed workout and nutrition program that provides the natural lifter with a blueprint for muscle stimulation without annihilation, therefore promoting plateau free gains from day 1 to day ninety...be sure to check out the ATHLEAN-X program at athleanx.com/endovertraining

    For more videos on proper training volume, supplements, muscle recovery and avoiding overtraining with short workouts...be sure to subscribe to our channel on RUclip at http://superiorjanitorial.pro/user/jdcav24
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Comments • 4 423

  • Eric Bruno
    Eric Bruno  15 hours back

    I'm a year now over training and over 40 my body is great

    • Ludovico Vides
      Ludovico Vides  5 days back

      i have a question, i have been training with this guy which is really strong and big. im staring out, i warm up before every set for about 10-15m, then do it, i hit 2muscle groups per day 3 sets of each but take 1:30 hr on training, someone help me, should i stop warming up? this video made me doubt about everything

      • Sami -
        Sami -  5 days back

        Correct me if I'm wrong on this bu t I heard Russian elite weight lifters used to train 1-3 reps ONLY a day doing their maximum on that set. This was way back maybe 30 years ago

        • J C M W
          J C M W  7 days back

          I train 3 times a day
          edit: sometimes 4 when i fuck my wife.

          • J C M W
            J C M W  7 days back

            I train the most & I'm the biggest, what a surprise! You can't overtrain just under feed.

            • Bomani Williams
              Bomani Williams  2 weeks back

              Don't tell me that raw steaks are inedible. That's the best way to eat them.

              • tootype2crazy
                tootype2crazy  2 weeks back

                Any darkening of the skin in response to sun exposure is a result of damage to the skin. Just sayin.

                • Wakingfromslumber
                  Wakingfromslumber  2 weeks back

                  Through experience optimal is 5 super sets per session . Each super set has 4-5 exercises of 15-20 reps . The exercises combining picking up light weights together with squats or step ups to strengthen the heart and burn fat while increasing muscle mass . Should definitely not be more than 1 hour in the gym .... For me , if I’m not sweating or tired by the end then it don’t count . I used to do it all wrong wish I listened to Jeff’s advice long ago !

                  • Christian Main
                    Christian Main  2 weeks back

                    Sometimes you in there 90+ minutes cuz the gyms saturated af

                    • xxcrucificioxx
                      xxcrucificioxx  2 weeks back

                      You see the results of people that go there and stay focus

                      • vinish shetty
                        vinish shetty  2 weeks back

                        I cycle 35kms every morning, out on the street at an average speed of 17kms - 19kms per hour i feel knee pain when u do deadlift back in the gym, should i stop cycling.

                        • vinish shetty
                          vinish shetty  2 weeks back

                          Raw meat.... where's Mr.Ramsay!

                          • CPA marketingacademy
                            CPA marketingacademy  2 weeks back

                            There's no overtraining with the proper nutrition, Arnold schwarzenegger used to workout 5 hours at day.

                            • HateLoveHP
                              HateLoveHP  2 weeks back

                              Hi sir, don't know you still read this. But i'm a newbie in arm wrestling and i wonder can we train for strengh like everyday? I read alot of topic that pro arm wrestler can train arm or same exercise every day to stronger.

                              • re4kennedy111
                                re4kennedy111  3 weeks back

                                I ALWAYS do super sets and drop sets within each exercise. No way I am near those 45 seconds for each set; 2 minutes at least sometimes 3 depending the muscle group and exercise. I train for hypertrophy... am I doing it wrong?

                                • Tom BJ
                                  Tom BJ  3 weeks back

                                  Your perfect workouts with 20 sets plus 20 drop sets for chest can’t possibly be done in 40min

                                  • Russ Calligan
                                    Russ Calligan  3 weeks back

                                    Jeff you always have the best information.

                                    • Joshua Dawson
                                      Joshua Dawson  3 weeks back

                                      Hey man big fan of your work.
                                      I’m about 30% body fat and 36. I’ve been lifting weights and doing Tabata training since July. I track my nutrition on the app “looseit” I stay under 1900 cals , my macros do suck. About 120-140 grams of protein and I try to stay under 100 grams of carbs, sometimes I do other times I don’t. I can see a physical change in my arms and chest. But man I got on the scale yesterday and I gained 20 effing pounds. I know this is a limited amount of info I provided but any hypothesis on why this occurred?

                                      • Parker Brown
                                        Parker Brown  3 weeks back

                                        I would like my muscles well done sir.

                                        • Levy
                                          Levy  3 weeks back

                                          sorry jeff im taking breaks between sets, im trying to gain mass so im not small like you after 50 years of training

                                          • Marvin Campos
                                            Marvin Campos  4 weeks back

                                            What happens if your lifting heavy? like weighted chin ups. 4 sets till failure? Or bench presss 3 sets of 5 reps it's extremely hard to rest for 1 minute between such heavy sets is Hard. Can anyone agree?

                                            • Mike Dodt
                                              Mike Dodt  4 weeks back

                                              You is the freakin' best! (no apostrophe in guys)

                                              • trevor corrigan
                                                trevor corrigan  1 months back

                                                hi Jeff cavaliere that's crazy I ended up in A&E last night whit pains in my chest,I was spending 1& half hours in the gym 40min cardio & the rest weights & I was doing that 5days a week I'm 47 & I should be twice the size I am,so thank you for that info I'm cutting my workout down too 3 days a week day on day of & 45min workouts I think il sign up for 1 of ur programs & let you look after me 👍👍👍

                                                • blind tree man
                                                  blind tree man  1 months back

                                                  On arm/chest/shoulder days I usually just stop after i cant do a single pushup anymore(after rest)

                                                  • UShotMyCat
                                                    UShotMyCat  1 months back

                                                    He burnt a perfectly good steak for the knowledge and representation for us

                                                    • sixpool
                                                      sixpool  1 months back

                                                      conclusion: overtraining is like a burnt steak.

                                                      • Tidwell
                                                        Tidwell  1 months back

                                                        Over training is bad if your natty. If you got some test. No such thing as over training

                                                        • Keith Dan Mendoza
                                                          Keith Dan Mendoza  1 months back

                                                          Those are some really nice grill marks on that second steak. Just sayin..

                                                          • GeorgeFunNews
                                                            GeorgeFunNews  1 months back

                                                            Wrong, you pick up and fuck the girl and this is a testosterone booster which results to more gains

                                                            • Jeromy Jacob
                                                              Jeromy Jacob  1 months back

                                                              Is 60 seconds really enough rest time during high intensity sets for maximum muscle growth? The higher intensity I go, the more rest time I use between sets.

                                                              • mark nicholson
                                                                mark nicholson  1 months back

                                                                Amaizing !

                                                                • Lynx
                                                                  Lynx  1 months back

                                                                  That thumbnail is kind of racist

                                                                  • Samvit Spark
                                                                    Samvit Spark  1 months back

                                                                    Hi Jeff, Can you make a video on sore wrist due to exercise and how to fix and avoid it?

                                                                    • Gaibriel Simpson
                                                                      Gaibriel Simpson  2 months back

                                                                      I know a guy from work at my gym, I saw he did bench then hit on the girl at the desk so long I got bench, rows(bent), squats, curl, tricep press, squats, wall sits, lat pull downs, neck raises, and a abdominal routine in and left he was still hitting on her lol.

                                                                      • VIJAY SALUNKHE
                                                                        VIJAY SALUNKHE  2 months back

                                                                        I'm working out in a gym where there are only 1 set of dumbbells for each weight and also with 6 other dudes who want just the weight I want and also just 1 cable machine which has 2 different handles, those 6 dudes are there too.😫😩

                                                                        • daviddudley81dd
                                                                          daviddudley81dd  2 months back

                                                                          Sorry it's a bit confusing for me, when you (Jeff) says 40 minutes, do you mean per muscle group or overall, as I workout for around 1 and a half hours, day 1 = abs 15 minutes, chest 40 minutes, shoulders 40 minutes, day 2 = abs 15 minutes, arms 1 hour 15 minutes (that's 3 stage, biceps, triceps, forarms) 20 minutes traps, and so on though out week, is that to much or about right?

                                                                          • Kevin M
                                                                            Kevin M  2 months back

                                                                            60 seconds between sets is not nearly enough if you are training high intensity, i.e. 4-6 reps per set at 80-85% 1RM.

                                                                            • Dog WithGlasses
                                                                              Dog WithGlasses  2 months back

                                                                              Hi. I see that this video was uploaded in 2013, so I hope it isn't too late to ask a question.
                                                                              So I am doing muay thai at a gym and I also try to build some muscle so I can spar with the other guys that are much more bigger than me. I am training alone without a coach or something, I am just trying to build muscle.
                                                                              So my workout routine is 20 minutes each muscle group, it is very intense and it hurts a lot. The whole workout is about 3 hours and 20 minutes and I do it every Thursday and Sunday. And I also eat a lot of proteins, like about 150g of protein and I have about 65 kg and I also get about 7-8 hours of sleep everyday.
                                                                              So I think that I am training pretty hard but I still don't see muscle growth at all in what I am doing. I try to always pick different weights and train harder and harder, but I don't understand what I do wrong. So how many hours should I train and what am I doing wrong ?

                                                                              I am asking 'cause this 3 hours and 20 minutes are very painful and I really don't like them at all but I just want to build muscle and if I could just train 1 hours for my whole body and gain muscles it would be nice. Btw. I am 15.

                                                                              • Uriel Guerrero
                                                                                Uriel Guerrero  1 months back

                                                                                Hi, i am a pro boxer and im sure you are overtraining. Do less reps, do not do weight training if your body is sore to allow your muscles to recover and drink more water.

                                                                                I am a small dude but if you watch my videos you will see that i spar with bigger guys and i have no problems

                                                                            • Douglas Duhaime
                                                                              Douglas Duhaime  2 months back

                                                                              Jeff is such a phenomenal teacher. 3 million students taking notes

                                                                              • å
                                                                                å  2 months back

                                                                                8:15 warming up

                                                                                • Zetsuke4
                                                                                  Zetsuke4  2 months back

                                                                                  It's RAWWWWWW

                                                                                  • Yael Garcia
                                                                                    Yael Garcia  2 months back

                                                                                    40 minutes including the rest pauses ? Or just total volume of excersice

                                                                                    • Fiona Hanratty
                                                                                      Fiona Hanratty  2 months back

                                                                                      30 min weight training in the mornings and i'm in motion almost all the time. between pyramids and free weights, i only use transition time or i wait 30 secs to decide what i might do next. ripping through them exercises but with good form and slow motion, i feel the burn!

                                                                                      • tsohgallik
                                                                                        tsohgallik  2 months back

                                                                                        I got so worried thinking our muscles turn into burnt meat... our meat is still alive so it wont look burnt😭😭😭

                                                                                        • Paul G
                                                                                          Paul G  2 months back

                                                                                          I do two sets of 8-12 per body part and do shoulders, arms and chest. Total time taken is one hour Mondays and Thursday’s with Monday’s as my high intensity day and Thursday’s as my low intensity higher reps days.
                                                                                          Tuesday’s and fridays I do back and legs. Same amount of time with the same idea of intensity as other days.
                                                                                          I train 4 days a week with wednesday and weekends off for recovery.
                                                                                          What do you reckon Jeff ?

                                                                                          • Bruce B
                                                                                            Bruce B  2 months back

                                                                                            Odd thing happened to me. I was training 6 days a week, resistance and cardio. Did not lose a pound for the last 3 weeks. Caught a cold and decided to stop working for a few days, 4 to be exact. Lost 2 pounds, doing nothing. Is this a sure sign I was overtraining?

                                                                                            • Idonthaveaclueful
                                                                                              Idonthaveaclueful  2 months back

                                                                                              Unless you know where you lost the weight, its hard to know. You could have lost 2 pounds in muscle mass. However that is quite a bit so I assume you would've lost a bit of both muscle and fat. Maybe incorporate 1 more rest day into your week to see if a pattern starts to emerge? Even if you just go for a walk that day.

                                                                                          • SNKRhead Games
                                                                                            SNKRhead Games  2 months back

                                                                                            Only 20 sets?? That’s not enough for a fully body work out

                                                                                            • FromBeToReality
                                                                                              FromBeToReality  2 months back

                                                                                              THUMBS UP!!!
                                                                                              then watch!!!