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Muscle-Building Workout and Diet


I admit it I was wrong. I’m actually an advocate of overtraining. I’m going to tell you guys all about, my about
fact today. What’s up guys, Jeff Cavaliere, ATHLEANX.COM Overtraining by far, one of the issues that
I’ve talked about most responsible for undercutting the gains of our natural drug for your lifters. Alright, because never allowing your body
enough time to rest and recover certainly can undercut your bodys ability to grow muscle as you tap into resources that are more survival
in nature rather than they are about embellishing or gaining. That being said guys I have to change my mind
on this. Matter of fact, I’ve been wrong all along. I’m actually an advocate of overtraining. I am. And what sparked that was an actual comment
that I got on one of our other videos related to the overtraining video I did before. In that video if you guys haven’t seen it,
I’ll link it over here. I show you some of the real world correlations
between crossing that fine line, right. Where stimulus becomes something negative
after a certain point. The point of showing all those different examples
guys was to be able to show you that there is this fine line. If you have a suntan or a sunburn, there’s
obviously this line that you cross from which one becomes the next. The same thing when it’s medication. If you’re dosing yourself, there’s a point
where that dosage is proper for treating your condition to the point where it can put you in the hospital
or in the ground. Well this is the comment I got on the video. It says, I’ll read it here. “People today look at overtraining as a negative
thing. However that’s not the case at all. If you’re looking to build some muscle on
those guns you have to go above and beyond. If you just workout this hard or so many hours,
you’ll just maintain what you have. However if you overtrain your muscles, they’ll
work more than they’re used to and then they’re forced to grow.” Guys, anybody familiar with ATHLEANX or from
my recommendations on training, if this is the definition, then I’m an advocate of overtraining. Overtraining meaning putting in more effort
than you’re used to or than you have in the previous workouts, is a prerequisite for change. Remember our bodies are resilient to change. Going back to our ancestors, the idea of adding
muscle, energy consuming muscle mass and muscle tissue at a point where you didn’t know where
your next meal was coming and you were fighting for survival everyday
was a completely inefficient use of your body’s resources. Nothing has changed genetically guys. Adding muscle is still a challenge. As, many people watch in this video or searching
youTube for these types of videos, could attest to. But that being said, if you’re going to do
it, you’re going to have to give your body, your resilient body a reason to grow. A reason to change. And that means you’re going to have to lay
out an effort in that gym, in that workout, that you’re not comfortable with. You’re going to have to push above and beyond
to cause your body, to force your body to change. And if that’s what overtraining is, then I
am an advocate for that. Right, I’ve said it all along guys, you can
either train hard or you can train long but you can’t do both. So that presents a little bit of a problem. Guys that say that they train for two hours,
and three hours and four hours and it’s necessary. And it’s how a real man trains. And I said, Guys That’s Not True. It’s not necessary. You are crossing that line or you’re not training
hard enough or you’re taking something or you have won the genetic lottery. And what I always say about the guys that
have won the genetic lottery is this, if you have you should know it by now. Right you should know it probably by the time
you’re twelve and you were shaving, that you won the genetic lottery. And when you were twice as big as every kid
in your class, you won the genetic lottery. When you could dunk by the age of thirteen,
you won the genetic lottery. Right. But most guys are not in that category. So there are some people fit that mold, very
very very few. And if you think that listening to that definition
of overtraining is going to help you in your cause, I can tell you it’s not. You can’t just arbitrarily throw words around
and say this is overtraining because unfortunately, you get guys that believe that overtraining
is what it’s not. Overtraining guys, where I come from, comes
in a completely different form. Overtraining, where I come from, is a physiological,
neurological condition that’s backed by thousands and thousands of research studies. That analyze blood chemistry, analyze blood
hormones, analyze neuromuscular changes, Decreases in strength, grip strength because
you just can’t create that line of muscle connection any more. Neurotransmitter burnout, these are all real
conditions that relate to real overtraining. Which is what I DO NOT advocate. And which is where I believe we sort of tend
to, cross that line the longer those workouts become. In my world guys, if I were to walk into the
general manager’s office of an NFL team and say, guess what, I’ve got you covered this
year. Right Coach, I’ve got you, we’re going to
overtrain everybody this year, We’re going to be great. I’d be fired within 5 minutes. Right because we know that, that is not what
people want to hear. Overtraining in this sense of the word, the
real sense of the word is a negative thing. It will always be a negative thing. It’s a negative medical condition. It’s not make believe, it doesn’t exist in
fairy tale land. It’s actually true. And I can tell you, if you’re somebody that
has felt an apathy for working out. If you haven’t put on any size in the last
year of your training. Haven’t added any significant strength, have
felt tired in any of your workouts to the point where, I’m saying tired where you just
don’t have the desire to be there. You should definitely be tired by the time
you’re done with the damn workout, definitely be tired. I’m not talking about fatigue, I’m talking
about going into a workout with no energy. Going in there feeling like you’re dragging
ass from rep one. If you find that you’re aching, joints, pains,
aching with no discernable reason. Not muscle aches, muscle aches are good guys, that means you’ve trained and you’ve caused
the damage necessary to cause that growth. I’m saying generic muscle aches, muscle pains. Things that you cannot describe, things that
have no reason or cause. You’re probably overtraining. And if you’re that guy that’s been going to
the gym for an hour or more, or two hours or three hours or some of this other nonsense, four, five, six hours people write on these
comments. You’re not training hard enough. And you’re overtraining or you hit that genetic
lottery, or you’re taking something, alright. But the fact of the matter is overtraining
is this, if you want to try something guys, you’re all about advocating trying stuff. If you want to try something, do me a favor. Try to do less and see if it’s more for you. I’m pretty much willing to bet that 9 out
of 10 times, it will be more for you. You will see a better response to your training
by cutting back. Giving yourself another rest day. Shortening that workout a little bit, upping
the intensity like never before, upping the intensity. Remember here’s one little analogy for you. If I had a gun to your head and said, let’s
do a set of 10 squats, your max weight for 10 reps. When you got to 10, I said I need you to do
2 more or I’m pulling this trigger. You’d probably be able to get 2 more reps
out, right. And when you were done with those, I said
I’ve got one more for you or I’m pulling this trigger. You’d get that other one out. How many of those sets do you think you could
do? Because those are the types of sets that are
required to really cause change. To give your body a reason to change. If you think you could do that for the next
six hours, or three hours or two hours, you’re kidding yourselves. You’re not training that way. You’re training submaximally. And you can do that, you can make gain submaximally
but it takes a lot more time. A lot more time in the gym that a lot of guys
don’t have. And we’re talking about getting an efficient
workout in. Again, with athletes, we need to stimulate
and then recover, stimulate and recover. They’ve got other things to do too you know. They’ve got to work on their skill work. They have to do other things, responsibilities
even with the media. They’ve got to do a lot of things in a given
day. They don’t pound away at just their weight
training. They would never perform well on the field. So what I’m telling you guys is, if overtraining
is defined by working out hard and pushing harder than you did the last time. Then by all means, I’m an advocate for overtraining. But if overtraining exists the way we define
it, right in a sports medicine world, a real physiological condition that we want to avoid
at all costs. Guys you want to avoid that, ok. So what I’m advocating is, try to cut back. If you want a program guys, ATHLEANX has been founded on manipulating
volumes to help you to get the most out of your workouts without crossing into the realm
of overtraining. To allow your body the rest and recovery it
needs. Through proper supplementation,
through proper nutrition, through proper approach to rest, respect for rest, right. While still training hard, real hard, harder
than ever before. Then I would say, come over the TEAM ATHLEAN,
guys. Join me, let me coach you and I’ll show you
just how effective it can be by following my program. You can do that guys by heading to ATHLEAMX.COM. In the meantime, there are plenty of videos
up here for you guys to peruse and see and view and see what you can obtain from them. To at least start seeing how you can change
your workouts to promote a change in a positive way without overtraining. That’s what this whole channel is about and
I invite you guys to look through those. Again if you want to come on our program,
head to ATHLEAMX.COM right now. Guys, I wanted to get this off of my chest,
I got that comment, I had to respond. You know that last video definitely caused
a lot of reaction. I think that’s a good thing. People should discuss the issue in it’s entirety. Because a lot of people feel a lot of different
ways but I feel very strongly based on a medical background that this is something very real. And something we can’t underestimate. Especially if you want to see some serious
gains from your hard work. Alright, so leave your comments below. I’m sure this is a very big topic these days. And we’ll see where it goes you know. In the meantime, I’ll be back here guys with
another video in just a few days.

100 thoughts on “Overtraining is GOOD for You (TRUTH ABOUT OVERTRAINING!)

  1. This sounds like me. I’ve over trained for 3 and half years adding cutting out bread, pasta, rice potatoes and just realising under eating by 200/300 calories a day my body has had enough. I have joint problems amongst other problems and I was thinking it was early peri menopause. (I’m female) but actually it could be over training. [email protected]#k.

  2. I don't understand what overtraining is. Just simply lifting heavy everyday…but if you you wait 3 4 days before hiting same muscle group is that still overtraining…how about doing hit cardio or pushups at home pkus weight lifting..is that overtraining too? I dont understand

  3. For all you idiots that think overtraining doesn’t exist then I challenge you to do 350 sets of curls to failure 6 days a week and see what happens.

  4. Over training is when your body shuts down, training to optimum level is when sleep, good nutrition, and genetics have fully prepared you for your next workout after training beyond failure. Read this twice, and remember it.

  5. I understand the idea that training for hours at one time can lead to overtraining, however, can working out multiple times a day, let's say after breakfast, lunch then maybe a run after dinner, can lead to overtraining? Even if the exercises intense but spread out throughout the day; an individual would be training more than 2 hours a day, just not all at once.

  6. So i love your videos, they teach me so much. So i was wondering, i practice freeletics body weight (hiit)
    Could i do that in the morning, run in the afternoon, then lift at night? Each about 30min to an hour each? Im not really looking for gains as much as to pack on lean muscle and slim down.
    I know Buddhist monks train daily but they dont have any kind of noticable muscle mass, so i figured the weight lifting would help counteract that.

  7. no guys i used to over train! i used to 1 rep max deadlift everyday and it was a viscious cycle i couldnt get out of, i started gaining bulk when i started doing less and rresting more

  8. I've spent an hour and a half in the gym 6 days a week for the last month and a half and I can definitely tell you, I drag myself to the gym in the morning and start with little energy now, sure midway through the workout I'll find my boost and get into it for sure but I've gained 6 pounds in a week and its not muscle, despite me making very few concessions on my dietary actions. I'm gonna take 2 days off and try to shorten it up a bit and find my mojo again. The only problem I have with taking an hour and a half at the gym would be, on for example Monday I do back and biceps, so it takes a while to get through it( I follow the athlean perfect workout series)

  9. how come arnold would train up to 5 hours a day? have you seen how he was training? i have never seen anyone go that hard in a gym and he did it for hours and hours every day

  10. Over training is good , cause ur muscles start to adapt and grow., Just like starting a pyhsically abusive job and your sore the next day but you gotta go back do it all over again and again and then change is in order.

  11. Listen to your body….never fails….you need the rest to grow….overtraining is working out the stupid way…..hurting your muscle, is not a good thing to do…..overtraining were I come from is a negative situation….bottom line work out smart….

  12. QUESTION
    How many sets per muscle group per week i can perform while training a muscle group twice a weak and also not crossing that line of under resting??

  13. i just talked to a college kid today who told me his routine: upper body day 1, lower body day 2, then repeat. I told him that is a poor routine and he got offended. Personally, I train each muscle 1X every 4-5 days and go to near failure on every set except warmups.

  14. I’m just wondering about “overtraining” as in training legs 2-3 times per week as opposed to 1. Not overtraining in one session.

  15. I have 2 Full Body Sessions per week in the weight room which last around 2-2.5hrs each. My weight training involves Power Snatches, DEADLIFTS, OHP, SQUATS, Glute Thrusts, PULL-UPS and a couple of accessory exercises for tricep and back. Then I have 3 morning sessions, in each one of those I do a light jog for around 5-8 minutes, bowl for around 30-35 minutes at a stretch (Cricket), then I move onto Broad Jumps (5*5), then some medicine ball slams and throws (around 60-70 reps divided in 10 reps per set ).Then I have 3 core sessions in the week. Each one is around 20-25 minutes long. And lastly, I walk (at around 3-4km/h) for 2 hrs a day, 7 days a week.
    My nutrition is quite up to the mark. I am fulfilling my daily caloric requirements. I am 5'10'' and weigh 72kg. I take around 3000 calories and around 4.5 ltrs of water a day(Weather is quite hot, avg. day time temp. around 35-40 deg. celcius) . My sleep time os around 6-7 hrs a day on average.. Some days I sleep for 8-9 hrs and some days for 5-6 hrs.
    I was going well till around 19th- 20th March but then suddenly I started losing my explosiveness in power moves like snatch. I also started losing my grip strength. I hit my PR 100kg in DL on 19th March and then it was all downfall in the later sessions. Same with Power snatch and OHP. I had to remove 5-7kg from the bar. But the only movement I am progressing in is squats. But other movements are affected and I am now weaker at those..
    Am I OVERTRAINING?? If not, then why this downfall?? Any science backed suggestion would be greatly appreciated!!!🙂

  16. Jeff I play basketball and lift weights 3x a week to supplement it so I do a full body workout but with excercises that strengthen many muscles so my weight training is still only about 60-65 mins if u cut out the 10 min warm up and 20 min Cardio afterwards. Any glaring mistakes somebody would correct?

  17. It's the difference between OVERLOAD and OVRRTRAINING.
    Nobody is saying to take it easy. Go HARD. Train to FAILURE, just don't do a bunch of half assed sets of the same exercise 36 hours later.
    And get some sleep, and at least one day out of the gym per week.
    Make your sets COUNT.
    Doing a million more reps after that will just damage your joints and tendons, rob your energy, and reduce your gains.

  18. During muscles aches let's say lower body complete legs hip down and lower back. What could possible gains in arms or shoulders back so forth next day? Must a whole day or two be taken in order to replenish amino and let the acid subsid for the next muscle group function and build.

  19. Overtraining in the sense of effort and not overtraining in the sense of working out for 3 hours

  20. I won the public lottery lol my heartbeat in rest was at 32 beats per minut, 8 years ago due to the extra energy that I hade from my hyper thyroids glands theire are now sindsthen taken away 8 years ago so untill my 30th year I hade no muscles gains but 3,4 more energy then a normal person I discoverd that energy at my 25th and I traind allmost every day for 4h my most in 10 days was 40h of trainning my most in one day was 3000 sit-ups in 3 times that day thats one sit-up every 4,2 sec x 3000 , and now sinds the opperation that energy that I hade I lost and I am findelly gainning muscles now ,and every last trainning I see that it is still more and more that I'm gainning , I was the strongest of the world and fittest , since now 8 I want to become the most muscular of the world , I also playd basket allmost every day for 4h from my 11th untill my 20 th and I could score the 2 and 3 pointers 7,8 times out of 10 sorry for the long text lol

  21. It’s simple. Overtraining is bad if you can’t bring it. Do as much as you can if you can go fuckin hard, if you aren’t feeling it take the day off but show up to the gym every day. You don’t know until you get into a set.

  22. honestly i dont think i won the genetic lottery but i do workout 7 days a week 2-4 hours a day…. i have lost 9 pounds and went from a 95 pound deadlift to a 225 pound deadlift in a month and a half….. honestly i think there is no problum with this as long as you have the nutrition to maintain this workout….. with this being said im 171 now i eat about 4000 calories of food and macro diet to ensure i get my nutrition needed…. its not hard to keep up this lvl but you have to eat right to support the activity you are doing

  23. This mutha fucka is the real deal. Good shit Jeff. Three weeks of listening to you and im looking like a athlete 11.8% body fat my guy

  24. Im a little confuse about this.
    Train very very hard , increase the intensity of the work out but not long And have break?

  25. If I can hit a set more than 8 reps I add 5 lbs. Before I felt if I couldn't hit 10 reps a set I would feel unaccomplished but Jeff has changed my mind.

  26. Yes you can hit your musle just like jeff hardcore heavy weights, and to failure. But u most only hit your muscle once a week. Not twice.

  27. Question I have is, if working out my entire body twice a week 3-4 hours or more is increasing stength, size and endurance, what can I do the other 2 days I'm resting for. I already run twice a week and bike once a week heavily , I'm feeling my body needs and wants more.

  28. Hi Jeff, maybe off topic , but is a VO2 max test a good idea if you want an indication of general fitness, is it advisable to do the test if your goal is fat loss or muscle building?

  29. When you feel overtraining in LIFE take papa Jeff advice
    "Try to do less and see if its more for you, im preaty much will to bet that 9 out of 10 times it will be more for you" then maybe take some good rest and try to wake up in the morning, and make your bed

  30. I love the fact he started the video with "I admit it, I was wrong". Real men own their mistakes; much respect!

  31. Overtraining doesn't "force" your body to adapt. The human body can only adapt to so much stress, and completely overdoing it will do nothing. It's about whats practical. If you are already shoveling pounds of chicken and rice down your throat, you are damn near bed ridden from trying to sleep so much, you have no social life whatsoever, sometimes its more practical to train less and actually make gains than try to shovel even more food down your throat. I wasted a year trying to train legs multiple times a week, and I made no gains whatsoever. Though I worked a very physical job, with 10 hour days. If I worked a desk job, I would have been fine. I went down to training legs once a week, and my strength went up more in two months and it did the entire year before. Sure, if I ate more and slept more, I probably could have done it, but what's the point? Better to make gains from training less than to try to chase an excessive workout routine.

    Not to mention I have so much more energy, Im less lethargic, I feel much better. But keep in mind, I DID work a physical job. That makes you MUCH more prone to overtraining. If I was a teenager who didn't have any job or bills or stress, I probably could do it.

  32. But…, what if gaining muscle is not your goal. What if cardio is, don't those marathon or iron Man athletes train for hours and hours, aren't they overtraining. What if they cut down their training time. Will they perform better? What about those Jeff?

  33. Their logic: if you are sick, you need to overdose your medication, so the body has no chance to stay sick. And oversleep if you are tired, to balance the tiredness. Overeat to get more vitamins

  34. Some of you must of never been to basic training 😂😂😂 they thrive on overtraining all day everyday

  35. I think it’s pretty rare to see overtraining. Yes it’s a bad thing when it happens, but I think a lot of small dudes are like “oh fuck THATS the problem, I’m overtraining” when really they just don’t hit the gym hard enough often enough and eat enough food.

  36. If I put in intensity and consistency with ~1 hour workouts, and I work out the same muscle group 2 days in a row to feel that soreness, and then the 3rd day focus on legs, is that overtraining? Cause I’m giving myself a rest day after those first 2 days by doing leg day

  37. Jeff you need to make a clear distinction betwen overtraining And progressive overload, c,mon man you are educating people no need to over complicate and confuse things plz, really….

  38. Most people don’t overstrain with volume, frequency, or rest imo. They overtrain by using a little too much weight for two long. It’s fun for awhile but eventually you dread going to the gym and trying your fucking best to handle this weight with good form, but you can’t escape that feeling of something feeling off. So you hate yourself and feel like you’re weak. But you don’t want to quit. And that’s overtraining

  39. I have been training for 5 days i am a starter and after 5 days i have been throwing up and feeling nausea ? Is that overtraining ?

  40. I have a question so I am 14 and I work out my arms till I can't lift a weight anymore, after I eat breakfast. Then I do the same after I eat lunch and after dinner is this bad and if it is what could happen

  41. I literally am in and out the gym within 45 minutes with 20 minutes cardio. Bang out the sets, rock the weight and leave. Stop staring at the phone at the gym and stop flexing for a half hour lol getturrr dunnn

  42. My arm workout is 2 hrs – I kill them. But I follow by 2 days off. I am making good gains. Should I start training fewer hours per trip and make more trips to the gym? Say working arms 3x per week for 1 hour?

  43. I thought overtraining was not giving your body enough time to recover and therefore having a negative effect on the muscles

  44. I thought I won the genetic lottery when I was 5’10” and 150 in the 7th grade. Here I am now, still 5’10” and 157.

  45. I can relate to this video because I always trained for like 2 hours but could not see results then I just worked harder but using less time in the gym used more time to recover and started eating better and I actually started to see some serious changes so yes I agree work hard as hell but dont make the work outs to long

  46. All I want to know is, when I was training 30+ years ago, we were told to take a day off in between training to recover. Is that still true, or has that been debunked?

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