5 STEPS To Recover From Overtraining | Mind Pump 2312
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- Опубліковано 8 чер 2024
- 00:00 Intro
00:41 Understanding the difference between what’s optimal, what’s tolerable, and what’s beyond that.
03:05 How healing/recovery is different than adapting.
06:02 The importance of consistency over intensity.
08:22 Signs of overtraining.
Five Steps to Bounce Back from Overtraining
15:56 #1 - Take a week off.
19:40 #2 - Get good sleep.
22:41 #3 - Bump calories (protein).
24:06 #4 - Come back with half volume.
26:29 #5 - SLOWLY increase volume (setsXrepsXweight).
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I discovered you guys a few months ago and I've been binging all your episodes, trying to absorb as much knowledge on nutrition and fitness as I can. I wanted to thank you for helping me get over my fear of eating calories. Listening to you guys made me realize I had been in a restrictive eating stage for basically all of my adult life. Sadly, I don't think that is uncommon for a lot of women in today's society, especially in Los Angeles. I am starting to feed my body more, to emphasize protein, and to celebrate eating rather than to be afraid of it. just that simple mindset change has been so liberating for me. One of the many nuggets of wisdom that Sal has said, feed and exercise your body from a place of love and joy, not hatred, or else you will eventually rebel. This really resonated with me. Thank you guys again and I will continue to subscribe and watch your videos until you guys stop making them.
Your story is exactly like mine. At 53yrs old I only wish I’d listened to these guys sooner. Thank you for sharing your story 🙏🏼
In all likelihood, this is Mind Pump's most important episode yet. Timely, too, for me as I hurt my back from over training this week.
@satyamcn Winner! Please email: ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!
Thank you for saying that stalled fat loss can be a sign of over-training, and the reminder to not be led by the scale. These are easy concepts to understand yet super hard habits to change for me.
Great show. I’m just a little older than you guys and come from a generation that believed if you weren’t always training to failure, you were wasting your time. Predictably, that mindset resulted in plateaus, nagging injury and difficulty being consistent with training. We compounded the problem with low fat diets in a last ditch attempt to look better. Wish I knew then what I know now. Thanks again all the best gentlemen.
I just found you guys today and have watched 6 episodes in the past 4 hours. I don't know what it is about you guys or the format or whatever, but it's very concise, not saturated with ads, information dense and very consumable. Loving it 👍🏻
Been listening to you guys for a couple months now. I value the content and love the extra commentary! 😂 I'd love to hear more about women's training, especially for someone in their 40s and optimizing for changing hormones. Mostly building muscle for me but with bouts of cutting body fat.
They talk a lot about this in past episodes.
Another one of those episodes where I felt like you were speaking directly to me! I'm a classic overtrainer :( A huge thank you for the encouragement and guidance. It reminds me why I love Mind Pump so much and look forward to every episode! Keep up the great work!
Your timing is impeccable. Im struggling with fatigue, when i train i tend to overdrive, so i fatigue out and have to take a week or two off. The bottom belief that creates this behaviour is the belief that says that "i need to ramp up the intensity frequently" to generate positive biochemical, for mental health benefits. But its not that black and white. Lower intensity, will also create a healthy mental health
Love listening to you guys. I always learn so much. Thank you
Trained for 2 1/2 years with great progress. 3x week full body program using dynamic double progression. Never an injury. Never stagnation. I simply took a full deload week every 5th to 6th weeks where I wouldn't work out at all but still eat and take my proteins as if I was working out. Not once did I come back from a full deload week weaker, always stronger. The full week off always felt like jumping on a springboard in terms of renewed progress. And again - NO INJURIES.
People who say you don't need, or shouldn't do a full deload week here and there. That it hinders progress or sabotages your gains - are either full of shit or on juice. A full deload week being a waste of time is hogwash. I'll die on this hill.
Edit: Goes without saying but this is ofc under the premise that you are 90%+ consistent, not skipping workouts, and training seriously with high intensity. Doesn't apply to people that half-ass their workouts.
Edit2: Love your show btw and the points you made here. Sorry if my comment was a bit harsh, it wasn't directed at you guys at all (if it sounded like it) but at people out there claiming deload weeks are bad for progress, hindering your gains, and are unnecessary. Imo it's just plain wrong.
This was good to hear. Thank you. I find taking time off hard, so this helps.
I always found it took a workout or two to refire my cns with heavy lifts after a week fully off.
Love the back to back overtraining episodes! Needed these, perfect timing
Man, this one hits home. I'm glad you guys made an episode about it. Even though you guys talk about it a lot. It took me several times hearing it for it to be applied to me.
I used to train 5 days a week for 2 hrs sometimes more. Never missed a workout. We went through a miscarriage in June and I needed a distraction, so instead of letting my body heal, rest, and recover I distracted myself and went right back to the intense load I was doing before. And all I was doing was SPINNG MY WHEELS.The more I trained, the more the weight stuck and sometimes crept up higher. I felt like I was going insane. For months this went on bc what i had done before worked for my body. I even won one of your bundles off a comment here on UA-cam and started maps anabolic for a week and a half, but bc of the diff in volume I stopped doing it bc it didn't feel like enough.
A couple months ago (I don't remember the episode it was) it finally clicked. I thought to myself I respect everything else These guys say, "Why don't you just try to program, and the less is more approach"
So I've cut back 3 days of maps anabolic and just walking and my body has let go of 10 lbs of fat and probably some inflamation. And I know it's fat because my strength has only improved again since starting the program. My deadlift, squat, and hip thrusts all have improved significantly.
But man like I said I had to hear you guys talk about it a lot to make it resinate with myself. I love weight training and didn't want to give it up, but was definitely on the verge of it before this. So thank you guys!!!
Thanks for sharing. Always good to hear it multiple times and not just from them.
I also tried anabolic and it didn't feel like nearly enough initially. Went back to overtraining bro splits daily, just spinning my wheels because it's an addiction. I'm back on anabolic now and I do believe it's working!
Omg thank you so much for this. I’m struggling so hard with extreme body fatigue from over doing it. I’m so grateful for all of you!
I absolutely love and appreciate this information!! It’s so simple make makes so much sense
Thanks for all the insight, guys. Great show!
Great Episode! It came at the right time for me!
I hit plateau months ago. Now I'm gaining weight. I'm ravenous. I train 3 or more times a week.
Love the emphasis on performance! Always the most objective metric to track when assessing progress in the gym. Thanks for the great tips and keep up the great work!
Awesome information guys like always ❤
I love you guys. Thank you for everything you have done and for what you will do. You Rock!!
Love to watch your show, I am learning so much! I’m so glad I stumbled upon your channel a few months ago 😊 I am on phase 3 of Anabolic and I’ve been loving it.
Much love from Bulgaria, i always start my morning with you guys, thank you ❤️
Great stuff! Trying to implement deloads to the program. Thanks
Thank you for this video… this brought me to the realization that I have been overtraining consistently for the past couple months. Y’all are awesome!!
These recommendations are fabulous, I applied some of them and the truth is that this has allowed me to maintain the consistency of my workouts. The important thing is to realize when we are overtraining and make adjustments accordingly
Thank you so much for putting this out. It’s pretty cool that your topics seem to come out at a time when I REALLY should be hearing them. Interesting… ☯️
You guy’s nailed it on this one ❤
Great reminder.
I needed to hear this! I’m in a season of life where I’m chronically not getting enough sleep. I also tend to increase the volume, and I’m prone to overtraining and undereating. I need to focus on what I can control- listening to my body, scaling back and doing a little bit consistently, and focusing on my protein and reducing the caffeine. I’m not seeing progress, and I think I’m in the breakdown recovery trap. Time to scale back the volume and focus on sleep.
I'm becoming obsessed and regressing...in weight tjay im moving now...etc a few months now off and on.. I'm overdoing volume frequency and intensity. It's literally becoming insane. I feel tired constantly even when I do sleep well. ..this episode was done at the perfect time for me.. everything you guys said is happening...uh oh. I need to chill. 😂
This podcast has helped me improve my training and life pls keep it up guys
Omg this is so timely. I am working to be more consistent, hitting the gym 3 times a week. I hit my biceps so hard this week that I couldn't even straighten my arms. Two days later and I am still sore from over doing it.
Another great video, thank you for all the great info. Just started Anabolic and am loving it. Trying to figure out the nutrition part is where the struggle is for me.
I listen to your show every day and I absolutely love you guys. I cannot thank you guys enough for everything that you do. I was contemplating on whether to do a bikini competition or not and after listening to your episodes I realized that was not for me and focusing on becoming stronger was the best route to go. So thank you so much!
I really appreciated your first live caller from episode 2311... Rick I think his name was. I let my ego get the better of me about 8 months ago and used too much weight on incline fly. His description reminds me of what I'm experiencing. I immediately took a break for a few weeks then started with Symmetry, ran Anabolic after with a lighter load, then pushed back into Symmetry again and am working phase 3. I still have some pain and am eyeballing prime pro next. I'm a weekend warrior with drumming and this has been instrumental with recovery. Thanks for keeping this "old" guy rocking... lol
Love the callus analogy!
Thank you for the reminder that even the professionals are guilty of this at times. I tend to beat myself up if I overdo it and again if I feel I'm not doing enough. Just have to remember to find the balance from week to week.
Pick me! Would love MAPS aesthetic, you guys are the best 🎉
Step 6 - Have kids..... tell me if you over train with a little one needing you around the clock and wanting to start the day in the middle of the morning say 3am and see if you still think about working out and over training daily. I used to over train and then I became a dad and I am in Adam camp I like to workout but I do as little as possible to elicit the most amount of change MAPS 15 and anabolic are my best friends!
Hot and cold intolerance! Restless sleep! 🤯🤯🤯
Mind Pump is optimal!
Hey! Appreciate what you do guys. What about overtraining a muscle? How much would you rest? How do you know when you can go and train that muscle again?
Your timing on this topic, guys, is perfect. I'm a very overweight woman (name is my husband's) in my 60s trying to gain lean mass and lose weight. Been working hard for three months with progressive overload. No weight loss so far. Not a bit. Lifted really heavy last week and was really proud of myself. Last few days felt really fatigued. Took Monday workout off. Went back today, but I couldn't do my usual workout. Was so puzzled about what was happening. Also have experienced a few nights of restlessness. Trying very hard to get proper protein and calories. Learned a lot from today's podcast. Thanks so much!
That's great work. I wonder if your still recovering neurologically from that increased intensity? The way my body is, I can only work out with intensity 1/week or less. I stay sore for so long, and it's not a consistency issue. However, if I focus on volume, over intensity, I heal up within a short time. It must be a balance we need. Keep going! 🎉🎉
Oh I meant to say, sometimes I am healed up but am weaker. It seems there's is a separate healing time for me for muscle and neurological. I do have neuropathy etc ..
How interesting. I don't quite understand yet the neurological connection to resistance training, but have heard of it. Always more to learn.
Just getting around to finishing Anabolic the second time around, and noted the point of they're not designed to be ran back to back endlessly. Might have to have a gander into the next programme!
Wow, these tips hit home! Thanks for the wake-up call. I think I've been pushing myself too hard and definitely need to dial it back. Your insights have me rethinking my approach to training. Time to prioritize recovery and come back stronger. Keep the awesome advice coming!
Good topic, I find myself overtraining and usually work thru it. I will have to work on rest and recovery once my body needs it.
Perfect one for me. I finally took 2 days in a row off and came back strong! This was me, more more more. Going hard since December. My elbows drive me insane though haha. Regardless thanks for the tips ya’ll!
What type of program do you all recommend for people who have labor intense jobs but still want to enhance their bodies? My husband and I are window and roof cleaners so some days we are hanging from buildings, climbing and moving ladders, walking roofs etc. what level do you train to gain without compromising your day job performance? Also, you all are an amazing wealth of knowledge, we can all see the attention to detail and care that you and your whole team puts into every episode, it shows and is greatly appreciated!
I’ve found I start to stall or overtrain when I’m spending too much time at a certain caloric intake
Great episode I am dealing with this now , I strictly weightlift and did a 13 mile trail ride 3 days ago after a year off of doing and has wiped me out just recuperating and keeping protein/macros within range but also extremely hungery this week.
Gets some mix kale juices 🧃 it enhances your protein macros into healing machine quickly. Something with greens mix with protein activates super steroids / amino acid.
My favourite line so far, “don’t eat like an asshole”!!😅
I train probably everyday but it's more so that training is how to I deal frustrations of life/work and honestly I do get injured Alot.
I have found that this is applicable to everything in life: success and happiness come from an ebb and flow of energy. There’s leaning forward with energy, going after, pursuing, or leaning back, to what I call, absorbing and/or letting something new to come in. Our fitness part of life is not an exception.
Im a little confused on what exactly a deload week is.
Is a deload week that week off you’re talking about when we are starting to see the effects of over training? Or is it something we should be regularly scheduling for ourselves?
And if so, how do we incorporate that into our training schedules? For example, I’m currently running maps aesthetic. Do I do the full 10 weeks and then do a deload week? And is that just super light weight and mobility work? Or is it a full week off? Or should I have a few in between phases?
Im a chronic over trainer that is now figuring out how terrible this is for me! Thank you for all the info you share!
Love to go out in the weekend 🎉 yet the lack of proper sleep then is killing my gains 🙈
Every January, like clockwork lol, the NYE resolution folks who didn’t work out at all during the year, are now on the treadmill 7 days a week. 😃
Would slow/controlled pull-ups around 50-100 on off days as a trigger session lead to overtraining ?
Generally I’ll do anything from 5-10 pulls ups at a time when I walk by the pull up bar until I reach either a minimum of 50 total
I workout Tuesdays/Thursdays and sat/sun I generally do the big 5 with a few other things and some core.
I am doing Anabolic now (Just starting). You say the courses are designed to progress from one to the next. What is after Anabolic? I think I've seen to do Anabolic -> Strong -> Aesthetic?
What’s the most accurate macro calculator I can use for weight loss? Thank you!
I like Cronometer
www.mindpumpmedia.com/macronutrient-calculator
I saw a girl at the gym this morning on her phone as she was doing a set on a leg machine. I don't think she has to worry about over training.
Oh, you think you can out-train me, overtraining? Challenge accepted! 😅
an then there's me awarding myself a rest day in the middle of my split because i had a stressful day yesterday.
🙏🏽🙏🏽
It’s so hard to find the optimal volume. I tried 3 days full body work outs but I feel that’s too much. Then I do a PPL twice a week and feel that’s not enough. It’s so confusing!
So Im 61 with diabeties. Two weeks ago I know I overtrained and hurt myself. When I was doing standing curls, my knees actually started knocking. On the way home from the gym while holding the steering wheel my arms shook violently. The first week after I did nothing but mobility and light band work. The next week I tried going to 50% and knew the first day i was not ready. So at the end of week 2 my arms hurt just trying to take the garbage to the road. Any suggestions?
💪🏿💪🏿
The struggle for balance is real
can the feelings from life stresses(family, work, schedule) be confused with symptoms of overtraining. how can you tell if the symptoms are from life stresses or actual overtraining
it's all one. you ARE overtrained, but more from life stresses than actual training. The result is still = overtraining.
I can relate, hope it gets better.
1st comment
By 3 seconds! Dang bro hahaha 🥇
😂
I find that I need a deload every 6 to 8 weeks. I have pushed it several times and it made things tons worse.
Ugh I have to recognize am a gym fanatic and I think I overtrain. I have been doing anabolic but I feel I have gotten bigger 😢 plus am always creaving and feel I tend to eat too much 😫
On the nice note, my legs are shaping nice and strong 😊
I think I need help with nutrición 😭😬 and start a different program
That’s great! Sounds like you just need a cut after anabolic to shed the fat and expose the newly built muscle. Just in time for summer 😊
Not every sport have a off season. Professional wrestling does not off-season
ThumbUp& LeaveAComment 4AIgozAll
The most effective method is not to over train.
Nasal breathing trumps them all
>Episode request< could you guys do an episode on the affects weed has on lifting/gaining muscle? The good and bad. Also if I could when that program, that’d be great. Thanks 🤌🏾
i have tennis elbow from overtraining my triceps the last 10 months so am very limited in exercise selection
I did that too in the beginning. What healed me was to lower volume and less tricep exercises and more forearm and bicep exercises.