What OVERTRAINING Looks Like! (YES IT’S REAL)

Don’t let overtraining slow the muscle gains you should be seeing

so you’re working out that’s a good thing however too much of this good thing could be the absolute worst thing you do if you’re trying to build muscle [Music] what’s up guys 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’m going 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 overtraining now some of you will probably sit 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 overtraining is BS it couldn’t be for 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 okay you 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 are not tapping into your limited recupera but your Cooper ative 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 okay stimulate and not annihilate and I will tell you to stimulate there is a minimum effective dose so I’ll take myself a little bit there’s a guy by the name of Mike Messer 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 taking to failure is enough to stimulate muscle growth and anything I get out of the gym you got to get out into your your your non gym environment so 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 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 of two hours at least let’s take this guys of 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 that you train it’ll 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 the M we’ll wrap it up with some of the ways that you can ensure that you’re doing enough stimulation but you’re not under doing it but the same time that 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 and arms in our skin to change the color right as we get the color change there’s 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 some burn 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 okay example number two I’m not gonna make you stare at my hand for too long here guys but right here you can see callus callus a little bit on the inside here the pinky that comes from grabbing those gnarled bars that we all live 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 me okay we have one s inedible completely raw we’ve got one that’s cooked fairly nice it depends on how you guys like your steak what you know is cooked and then here we got one that’s charred okay overdone this is a great representation of what happens with our muscles when we train again under training you’re not working hard enough you’re not working out at all you’re a raw piece of meat okay you’re you’re not edible and you’re not going to see any results on the other side of the spectrum here you over train you do too much this we’re all piece of meat becomes inedible once again why because it’s completely burned you can’t even chew fight into it this has got damaged this is this is basically muscle damage this is muscle anyway okay it’s damaged but if you train optimally this piece of steak you can actually eat it actually taste 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 gonna do most likely gonna run to the medicine cabinet grab something for it okay so you take out whatever brand you like to should probably be enough to get the job done right but what happens if two becomes 62 or so what happens then I can tell you that headache will probably go away but you’re gonna have a lot worse problems on your hand because you’re going to be in the emergency room if if you’re lucky enough not to die right there is 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 minimal effective dose you go beyond that you start to do damage so while I do now is tell you there are ways that you can sort of focus on making sure that you aren’t 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 okay so now what do we have to do to fix this how do we make sure that we’re doing enough but we’re not doing too much guys it comes down to trading in workout intensity for length now if you’re trading 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 forty minutes is enough forty minutes is plenty because you have to be training hard okay now how do we Ellis trait that let’s say you’re the average guy out of the gym you’re there’s 45 seconds in a set well we’ve already covered this before - most likely you are nowhere near that if you time yourself during your average set you’re somewhere around 22 to 23 seconds you should be up more like this by slowing down you’re eccentric on your reps then let’s say you’ve got a 60 second rest period and will 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 two minutes per set okay two minutes per set that means if we were to do 20 cents 20 cents a