Name: What OVERTRAINING Looks Like! (YES IT'S REAL)
Uploaded: 2016-08-31T13:31:16.000Z
Duration: 10 min 23 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

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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

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

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

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

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

You've got to get out into your non gym environment, so that you can allow your body to recover

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

At least let's take this guys, as the opening step to start to at least explore the possibility.

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

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

And then at the end we'll wrap it up with some of the ways that you can insure that

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

Sun Exposure. Right, there is a minimum effective dose. If you go out in the sun and you're

There is an amount of sun exposure, right, you're getting more and more activity of the

Right, and as we get the color change, there is a point where we reach optimal exposure.

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

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

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

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

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

Guys, it comes down to trading in workout intensity for length. Now if you're training

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

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