Overtraining - And How to Enhance Recovery

Overtraining is a controversial concept. That's because genuine 'overtraining' is a serious syndrome that is predominantly likely to affect only elite athletes, special forces personnel etc. This leads to months of recovery, poor immune system etc.

Chances are, if you go to the gym a few times a week, you *aren't* overtraining. But that isn't to say that you don't need to be careful. It's very possible that you are 'under recovering', which could lead to many of the same issues.

The problem is that many of us don't know how to recover. We take time off the gym, but we are still stressed, still overtired, still not getting enough sleep, still dehydrated. Recovery doesn't mean 'not training' it means 'actually relaxing'!

'21st Century Syndrome' is a form of adrenal fatigue (overtraining the nervous system) that affects a huge portion of the population today, due to the way we live. This is not that far removed from overtraining and that's *before* you add 3-6 hours of working out on top.

So don't worry about technicalities. To all extents and purposes, 'overtraining' is real and is something you need to think about. This video will explain how to overcome it.

[fruitloops]

If you think 30 is older. I started working out again at 55. I'm now 58 and in my best condition ever. However, I do require more rest for recovery. It's been a slow comeback and days I feel good, I work out hard and days I feel weak then I just workout less on those days. The key is listening to your body. It will tell you where you are.

[villatour]

“As far as your physiology is concerned, being stressed about work, rushing off on a big commute, that’s like a workout.” Wise words. Wise words.

[sheadoherty]

I've been overtrained. You don't see it coming, but when it starts you don't acknowledge it. I noticed it happening when I wasn't recovering even after two days rest, my strength was depleting, I was getting sick and I couldn't sleep.

[heibai]

Guy on the internet:
Overtraining doesn't exist!

Me:
Trained 6-7 days a week 3-4 h a day.
Gets 7 injuries in 2 years. And had to quit triathlon.
As a 17 year old.

This guy's spitting facts. Great video.

[phillips]

“In order to overtrain, you have to train first, ” - David Goggins. So wrong.

“You can be overtrained from life, ” is so much more accurate, and I think people see (and feel) it all the time. I personally don’t think there are any true “nonresponders” to exercise, just chronically fatigued people suffering from “21st century syndrome.” Great video, love that there’s a name for that chronic fatigue.

[WRD]

THAT INTRO! You seriously have gotten funny You've gotten far!

[RJ]

I'm a 20 year old in a 49 year body. I detached on of my pec muscles whilst doing dips. It was like tearing meat. I learned the hard way about over training. Please take rest seriously.

[dris]

I literally used to workout with with heavy weights for 3 hours, completely fasted for 16 hours, followed by 30 mins HIIT and about 20k steps every day, 6 days a week, for 2 years. I did get in the best shape of my life! But for the last 6 months, I lost muscle and strength for sure, and almost developed an eating disorder.

[dmdcykey]

This is easily the best, most thorough video I've seen on Recovery. I suffered from the same 'syndrome' you described, that is when I was younger I not only worked out everyday, I usually did two per day, one early, one late at night. I was so addicted to The Pump I literally could not get enough. Combined with this I was only getting about five hours of sleep, eating junk, and constantly stressed. This was back in the day when muscle-mags were the only source of info, and of course those juice heads were telling everyone the workouts THEY were doing while jacked on steroids and whatever else. Those BS marathon workout routines they insisted on caused countless injuries and health issues in thousands of people; smh. So much better these days where you can get science-based, rational information. I'm in my mid 50's now and never felt better: clean food, plenty of sleep, relaxation techniques, yoga, and smart, hard workouts. Thanks for your channel, you have great topics.

[csabadanyiko]

A few weeks ago I had a back injury that made me stop working out for about 3, almost 4 weeks. Before that I was training really hard for months. To my surprise during that 3 weeks of rest and recovery I noticed that my muscles kept getting bigger without lifting anything at all.

[garretnachowicz]

This may have just saved my workout routine. I used more recovery days and the results improved. Even weight loss started progressing again. Thank you.

[WRD]

I usually keep a week break after training a month. It feels great! And mostly train every other day but weekends are off. Sometimes I just go and train from Monday to Friday without taking breaks cause I feel so energetic.

[Magneticlaw]

Been training since my early teens, am 44 now, and have crap for recovery ability, along with a fast metabolism, but after much trial and error, I've settled on Mike Mentzer's HIT training, with healthy Keto (lots of veggies). I train once a week, sometimes longer, and I don't feel guilty about the long recovery time, and I'm finally making appreciable gains. Conversely, my old training partner was able to lift for several hours a day, Mon - Fri, and he made consistent, amazing gains, and naturally. It absolutely is about effectively playing the hand you were delt.

[divinedbag]

great video man, the stress angle needs more awareness and attention. most of the time we're not even aware of the small little stresses we put on ourselves from modern living and they build up over time.

[John]

Recovery part starts at minute 12:00
1- sleep 8-10 hours
2- eat more healthy
3- Meditate and one week of deload
4- Balance your lifestyle activities, intensity and relaxing

[YannMetalhead]

My whole body was hurting and my joints were about to break and my strength was diminishing, took two week off (like, no training whatsoever) and came back stronger than never. Overtraining is a thing despite what some may say.

[jameswoodall]

Just turned 77 and the largest problem I have is recovery. No problem going to the gym and working hard. Doing less isn't part of the program. But watching your video should help. Should!!

[dronewhono]

Holy shit why haven’t I seen you before, you have so many good and great videos thank you man soo much, wow never stop creating great thoughtful, wise, intelligent content, thank you thank you, people like you make my day/life. Hit the bell and subbed 👍.

[WHclips]

Love what you are doing with your videos, Bioneer. Keep it up.

PS-one reason special forces trainees don’t encounter overtraining as much as you might expect is because body weight exercises and metabolic training don’t have a huge neurological cost. It’d be different if they were doing heavy deadlifts and squats every day, however. Also, it helps to eat enough. I don’t really encounter problems with overtraining as long as long as I’m eating enough healthy calories, though certainly more than when I was 18.

[TheSkaterguy]

Man, thanks for making this video. I went from 190 5’8 to 170 by cutting to 1500 calories and running/strength training 6 days a week. It’s been a little over 2 months and I always wake up after maybe 4-5 hours of sleep and my irritability has sky rocketed. Definitely going to take a week of just relaxing and eating.