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Muscle-Building Workout and Diet


So you’re working out. That’s a good thing. However too much of this good thing can be
the absolute worst thing you do if you’re trying to build muscle. What’s up guy’s? Jeff Cavaliere, ATHLEANX.COM Too much of a good thing can certainly be
a bad thing. And when it comes to weight training it can
be the worst thing. Especially if you’re trying to build muscle. Guys I’ve gone on record here and told you
that, keeping your workout short but intense is the biggest key to getting results. Why? Because most guys who train, think that more
is better and by doing that, overtrain. Now some of you are probably sitting there
going, oh wait, I heard overtraining doesn’t exist. Or there’s a guy on youtube, or there’s a
guy in my gym, that says that overtraining is BS. That’s the biggest BS you’ve heard because
I will tell you, it is the biggest problem that guys face today who are lifting naturally. What I mean is, guys that are lifting without
the assistance of something else, and we know what that is. Ok. Guys taking steroids, guys taking, you know,
drugs. That’s not what we’re talking about. Those guys have unlimited potential to train. But if you’re going to do this naturally. You want to make sure that you’re not tapping
into your limited recuperative ability to get back from your workout. To be able to come back stronger than you
were the last time. To do that guys, you have to stimulate and
not annihilate. Ok. Stimulate and not annihilate. And I will tell you, to stimulate, there is
a minimum effective dose. So I’ll date myself a little bit, there was
a guy by the name of Mike Mincer, who was into something called heavy duty training,
a long time ago. He went so far as to say, one set is all you
need. One set with the right intensity, taken to
failure, is enough to stimulate muscle growth. And then you’ve got to get out of the gym. You’ve got to get out into your non gym environment,
so that you can allow your body to recover and recuperate and rebuild. And that’s why we’ve been talking a lot lately,
about sleep and all this stuff outside of the gym. Because it’s equally important to what you’re
doing here. Now if you don’t believe me, I understand. This is going to be a little bit of a pattern
interrupt here for the guys that have been told that you have to train for an hour, an
hour and a half or two hours. At least let’s take this guys, as the opening
step to start to at least explore the possibility. Explore that what I’m saying is true. Because I will tell you absolutely, it is
something that will change the way that you train. It will change the results that you see. So what I wanted to do here in this video
was, cover some other areas. Explain to you that, overtraining exists. This minimum effective dose exists in everything
we do. And I thought, why don’t I show you some examples
of that to at least help to formulate the thought that yes, this does apply here in
the gym as well. And then at the end we’ll wrap it up with
some of the ways that you can insure that you’re doing enough stimulation. But you’re not under doing it but at the same
time you’re certainly not overdoing it. So let’s take a look at one example here. I talked about things that are, sort of, all
around us every day. Sun Exposure. Right, there is a minimum effective dose. If you go out in the sun and you’re trying
to get a tan. There is an amount of sun exposure, right,
you’re getting more and more activity of the melanin in our skin to change the color. Right, and as we get the color change, there
is a point where we reach optimal exposure. That’s our tan. But every single second, literally every single
second thereafter, all we’re doing is crossing further and further into sun damage, sunburn,
which is not a good thing. So you went from a desirable stimulus to an
undesirable result. So again, burn, tan, there’s a fine line here
guys you’re going to find, between what’s good and what’s bad. Ok, example number two. I’m not going to make you stare at my hand
for too long here guys. But right here, you can see callus, callus,
little bit on the inside here of the pinkie. That comes from grabbing those gnarled bars
that we all lift with. Why do they form? Because they try to help our skin become a
little bit more resistant to the rough bars that we’re grabbing, so that we don’t get
skin breakdown. Do too much and what do you get? You get a Blister. So guys, again, minimum effective dose caused
a good response by the body. Too much of a good thing turns into a blister. In this case, again, damage Alright, now in case you’re a visual learner,
let’s start with another example. Right here in front of me guys, three pieces
of meat. Ok, we have one that’s inedible, completely
raw. We’ve got one that’s cooked fairly nice, depends
on how you guys like your steak but it’s cooked. And then here we’ve got one that’s charred,
ok, overdone. This is a great representation of what happens
with our muscles when we train. Again, undertraining, you’re not working hard
enough, you’re not working out at all. You’re a raw piece of meat. Ok, you’re not edible and you’re not going
to see any results. On the other side of the spectrum here, you
overtrain, you do too much, this raw piece of meat becomes inedible once again. Why? Because it’s completely burned, you can’t
even bite into it, This has got damage, this is basically muscle damage, this is muscle
anyway, ok and it’s damaged. But if you train optimally, this piece of
steak, you could actually eat, it actually tastes good and it serves a purpose. Alright, last one for you visual learners
out there. Let’s say you have a headache. What are you going to do? Most likely you’re going to run to the medicine
cabinet, grab something for it. Ok, so you take out whatever brand you like,
two should probably be enough to get the job done, right. But what happens if two becomes sixty two
or so. What happens then? I can tell you, that headache will probably
go away. But you’re going to have a lot worst problems
on your hands. Because you’re going to be in the emergency
room. If you’re lucky enough not to die. Right, there’s certainly, when it comes to
medication, a dose that is effective and beyond which becomes damaging to you. We know that. It’s no different guys when we’re talking
about training. You have that minimum effective dose, you
go beyond that and you start to do damage. So what I want to do now is tell you there
are ways that you can sort of, focus on, making sure that you are getting enough of that stimulus. But making sure that you’re also not overdoing
it to the point where you’re crossing that line and harming the results that you’re actually
trying to get in the first place. Ok, so now what do we have to do to fix this? How do we make sure that we’re doing enough
and we’re not doing too much? Guys, it comes down to trading in workout
intensity for length. Now if you’re training for muscle endurance,
if you’re training for an endurance sport. That’s a different type of training guys,
we’re talking about building muscle. And when you’re trying to build muscle, it’s
the minimum effective dose. That’s what we’re going after. So we need to increase our workout intensity. Decrease our workout length. Now some guys are sitting there again, I can’t
believe he’s saying 40 minutes is enough. 40 minutes is plenty because you have to be
training hard. Ok, now how do we illustrate that. Let’s say you’re the average guy out in the
gym, there’s 45 seconds in a set. We’ve already covered this before too, most
likely you’re no where near that. If you time yourself during your average set,
you’re somewhere around 22 – 23 seconds. You should be up more like this by slowing
down you’re eccentric on you’re reps. Then let’s say you’ve got a 60 second rest
period. And we’ll even give you 15 seconds of time
to transition. Although you should be setting up for your
next set in your 60 second rest period. That’s 2 minutes per set, ok two minutes per
set. That’s means, if we were to do 20 sets, 20
sets across a workout, that we still would be at 40 minutes. What are you guys doing that are training
for 90 minutes? How could you possible be training, you’re
not doing this? And as I said, you’re already at 23 seconds
in a set. So if you’re at 23 seconds in a set, what
are you doing? I could tell you what you’re probably doing. Because I see it all the time in the gym. You’re on your cell phone in between sets. Your texting, your playing apps, you’re trying
to kill some time, you might be trying to pick up the girl in the gym . Whatever you’re
doing guys, is not effective at trying to build muscle guys. So when we talk about this dose, you have
to do one thing for me. Start buying into the concept of increasing
your workout intensity. make those eccentrics harder. Give it all you’ve got here. Train to failure. Rest and recuperate in between sets. Come back and do it again. Guys, you can either train hard or you can
train long but you can’t do both. If you train hard, you won’t have to train
long. That’s what ATHLEANX is all about. Ok, it’s about integrating muscle groups together. Getting you to use the muscles the way they’re
supposed to. So that we’re cutting down, making the workouts
much more efficient, cutting down on the excess. Training muscle groups, as I said, together. And then doing so, in an intense way so that
we can get in, get the work done, get out, recuperate, come back bigger and stronger
and see results a lot faster. Guys this is what training like an athlete
is all about. And again, you might be uncomfortable with
the concept, try it. Because I can tell you one thing, if you keep
doing too much, you’re going to keep getting the results that you’ve been getting which
is what you’re probably not happy with. So what you want to do is start cutting back
and start seeing the results. Because again, aim for that minimum effective
dose. You’re going to start to see what it’s like
to not be overtrained. Guys we’ll cover this more in depth in another
upcoming video. But if you found this helpful or at least
a little eye opening, make sure you leave your comment below and let me know. In the meantime, if you’re looking for a program
to train you effectively, but not train you into that realm of overtraining that unfortunately
is rampant out there. Then head to ATHLEANX.COM and start to see
what it’s like. Guys I’ll be back here again in just a few
day.

100 thoughts on “What OVERTRAINING Looks Like! (YES IT’S REAL)

  1. What if you train 2 muscles groups in a day at the gym ? It takes me around 1 hour and 10-15 minutes .. Am I overtraining ?

  2. This might explain why, after I miss a day or two, when I pick back up I end up maxing more of my sets. Which is weird because I do an every-other day schedule with an 8 day cycle, so it's not like I'm in there every single day.

  3. I’ve been finding my self spend more and more time at the gym and still seeing the same results. I lost 30 pounds when I started working out it’s at the point where I want to take my body to the next level. Diet/ changing the way and having more knowledge of the way I eat is a big problem that I will be working on. Knowing how much I rest and am constantly looking for a cool song during rests between reps is what’s killing me and I have to learn to go in the gym with intensity.

    Any words of encouragement or advice?

  4. My biggest delay in the gym is waiting for the friggin' equipment. Or the handles for the cable machines.

  5. Got my cardio, functional, weight i check my heart rate it never falls below 160 bpm whole thing takes 90 mins

  6. What if Jeff used the dumbbells as chopsticks te eat the stake at 5:21 (JK) your the best Jeff always keep motivating us and be that light of hope 💪

  7. Number one rule when learning to cook do not mix cooked meat and raw meat on the same plate . You have a cross contamination atleast that's what Gordon ramsey would say lol

  8. 40 minutes is plenty. Ok, what about warm up, stretching, other mobility exercises that are not part of the program but still usefull… The latter takes me a good 30 minutes so what. Building muscle is good, taking care of it is even better

  9. 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 one movement that I am progressing 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!!!🙂

  10. Hello everyone. I train 2 muscle groups every training, and let my body recover for 2 days. The 3rd day I can train those muscle again. With this technique I can squeeze 4 training a week, is that okay? Or its over

  11. I loath people at gym "working out" taking up equipment with 5 minute rests, conversations, conference calls & social media checks between 3-5 rep set of nothing. To each their own I guess, just stay out the way

  12. How much rest is needed before you can train a muscle again? Darden and Art Jones used to advocate 48 hours. Is this accurate and are there exceptions for some individuals?

  13. I crank hard in the gym… 2.5 plus hours, but I only go 3-4 a week and train in my sport 2-3 a week… I'm not overtraining or am I?

  14. Wait so is the dose the amount of hours you spend in the gym putting work? Or is the dose the amount of intensity you exercise with?

  15. I got to start respecting recovery more. Thank you Jeff, I am gonna start fresh on my fitness journey and get accompanied by my dad this time for the first time ever, we are going to be a nasty duo !

  16. Tim Ferris expanded on this topic in his 4 hour body book if anyone is interested in heavy duty and stuff like this. If you are able do extract information and separate from opinion this book is pretty nice and easy to read

  17. If I was a chic and if Jeff was single, I would've done just the right amount of flirting so that we married. No over flirting as that would make me needy and I won't be edible for Jeff

  18. Sets of 45 seconds, but only 60 seconds of rest between them? What the hell? With these premises, I can't even do half the reps of the first set.

  19. If someone takes 62 acetaminophen, they'll almost certainly die of Liver failure. Cannabis might be less harmless than 62 pills of Tylenol.

  20. Jeff has a video saying overtraining is bad and another video saying overtraining is good…🤔🤨

  21. Quick question…due to my work and school schedule sleeping is hard to do. I literally sleep between 4 to 5 and sometimes up to 6 hours. Any suggestions on that matter?

  22. I've just been doing my set exercises till failure, ends up being around 40-45 minutes. Home gym so no distractions either.

  23. So the day has 24 hours and training for 2 is considered overtraining. Apparently 22 hours is not enough time to recoup. WTF?

  24. In summation – drop the Arnold Schwarzenegger mantra of 'more is better' routine, and adopt the Mike Mentzer way. ONE working set per exercise is all you need to stimulate growth.

  25. I was bodybuilding naturally and overtrained I am dealing with nerve damage and herniated disks and hopefully recovering from insanely painful sciatica.

  26. So…for someone who doesn't workout and is just starting out and wants to get the fastest results (strength over bulk,) would several short sets a day be ok? For instance 10 sets throughout the day of 10 reps at 10 lbs on something like a bicep curl, tricep kick back, etc. like I can't even do a push up, so is that too much? I'm sore but never in pain sore, not tendon or joint sore (reference to his soreness video)

  27. I actually invest the additional and unnecesary time searching for weights that i need when they are not in the place where they are suppossed to be (facepalm). I have to recognize, i feel happy and proud when i finally find them. 3 Reps of 45-50 secs of Weight searching, awesome excercise, it teaches patience endurance.

  28. Here we see the beginning of Youtube data suggesting 10 minute videos are good, as a grown man pads out his point with useless shots of him comparing working out to cooking.

  29. So helpful!! So basically what Jeff recommands is: 20 sets of 45 secs, going slow (4sec per repetition), over a 40 min total workout, ie 2 min per set, and then get the hell out of the gym to let the body do the rest of the job by itself.

  30. Great video, but based on what Jeff told us, should we rest during the deadlift approaches for 60 seconds ? OK I did 4 sets before giving up in the Stanovoi, then move on to the next back exercise (e.g. pull-UPS on the bar) and that during this transition from exercise to exercise I should still do a 60 second rest ?

  31. It's good to over train a bit just to kill off all the weak cells that can't survive the process… The fit cells then divide and are more resiliant. Your cell population is better.

  32. I train my arms almost every other day because there my weak points and I’ve seen way faster gains then when I had longer recovery days I’m completely natural

  33. I like the whole timing yourself thing, but I tend to make extra trip to the bathroom during any workout.

  34. I train everyday for hours during summer is that why my muscles break down hours after my workout and in the morning-noon?

  35. Wish you could explain this to those in the Marine Corps….
    Especially MARSOC….
    But….we did it becoming special operators and it was all about stress, strength and endurance…..
    Everything you basically said in this video is out the window when you join the special operations field…..it’s rough and your life depends on it. We special operations guys are not bulky and muscle like people think….why….barely eat, barely sleep and keep going and going to close with and destroy the enemy with fire, maneuver with violence of action.

    It’s all good, I’m now retired…and still run 5 miles fast and still go to the gym….and yes I can still kick some ass….

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