How To Maximize Gains and NOT Overtrain | Overtraining Science Explained
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- เผยแพร่เมื่อ 29 ก.ย. 2017
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IN THIS VIDEO ▹
▹ REFERENCES:
Overtraining Syndrome:
www.ncbi.nlm.nih.gov/pmc/arti...
Defining Overtraining:
www.bodyrecomposition.com/tra...
Overreaching Graphs:
www.skintrack.com/tips-tricks-...
Mechanisms of Overtraining (Volume and Intensity):
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/7...
The 3x10 vs 7x3 Study:
www.ncbi.nlm.nih.gov/pubmed/2...
www.bodyrecomposition.com/res...
Volume Recommendations:
www.ncbi.nlm.nih.gov/pubmed/2...
Effectiveness of the Self-Survey:
www.ncbi.nlm.nih.gov/pmc/arti...
Heart Rate Variability and Recovery:
www.ncbi.nlm.nih.gov/pmc/arti...
www.t-nation.com/training/4-w...
Full Training Break (Periodic vs Continuous):
www.ncbi.nlm.nih.gov/pubmed/2...
Greg Nuckol's Article on Recovery (The garden analogy):
www.strongerbyscience.com/str...
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Other than through buying my sponsor’s products/services and my own, the best way you can support me and the channel is by watching the video all the way to the end and leaving me a comment. Just something like, “this video was helpful” works. Thank you for the continued support!! - บันเทิง
Hey everyone! I really enjoyed making this video and I hope you enjoy watching it. I'd love it if you went over to check out my friend Pat's channel (he's the Asian guy training with me). He's starting a new competition prep series and I will be coaching him to the stage so you can catch me in his vlogs over there: th-cam.com/users/pattylifts
Also, here is the full reference list for the video (it's also in the description)
Overtraining Syndrome:
www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/
Defining Overtraining:
www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html/
Overreaching Graphs:
www.skintrack.com/tips-tricks-advice/guide-to-overtraining/
Mechanisms of Overtraining (Volume and Intensity):
www.ncbi.nlm.nih.gov/pubmed/20847704
www.ncbi.nlm.nih.gov/pubmed/7808252
The 3x10 vs 7x3 Study:
www.ncbi.nlm.nih.gov/pubmed/24714538
www.bodyrecomposition.com/research-review/effects-of-different-volume-equated-resistance-training-loading-strategies-on-muscular-adaptations-in-well-trained-men-research-review.html/
Volume Recommendations:
www.ncbi.nlm.nih.gov/pubmed/24998610
Effectiveness of the Self-Survey:
www.ncbi.nlm.nih.gov/pmc/articles/PMC4789708/
Heart Rate Variability and Recovery:
www.ncbi.nlm.nih.gov/pmc/articles/PMC4840584/
www.t-nation.com/training/4-ways-to-test-your-recovery-rate
Full Training Break (Periodic vs Continuous):
www.ncbi.nlm.nih.gov/pubmed/21771261
Greg Nuckol's Article on Recovery (The garden analogy):
www.strongerbyscience.com/stress-the-silent-killer-of-gains/
Thanks again guys. Have a great weekend!
I respect you alot how you wait till the end to throw the plug in there. Doesn't feel like you're jamming it down out throat and it's a product that's actually relevant.
And you don't have clickbait videos. Keep it up man you're doing everything awesome
Jeff Nippard Pat is the same guy who did poor spotting when you were making the bench press video?
Jeff Nippard dude, those informative videos are amazing! Keep doind that great job
PS. : i'm brazilian. Those videos arrived here :D
Jeff Nippard. There's is a Brazilian youtuber and incredible natural bodybuillder living in Ohio, named: Caio Bottura, that you should know. He has informative videos too
hey in your lat pull down vid your but lifted up on the seat does that have any impact with doing the exercise.like the slight momentum on the way down when your but hits the seat effect the exercise "lat pull down" making it easier since your using your weight to a slight degree to pull down the bar just a question also if you respond can you give me a shoutout on twitch-cacy8 if your can thanks
“I’d rather overtrain than undergain, bro.” -DM
broscience the only science
SxC97 GOAT
50% Fact, 50% Magic, 100% Results.
SxC97 lmaoooo
Overtraining IS undergaining.
I type "nippard" after every youtube fitness question search
Danielle mcKoane on God
Same
😂dude same
Asian co-stars = more views 🙋🏻❤️
Stephanie Buttermore mhm😂😂
asians 4 the win
*sexy asian co-stars
I thought you're Canadian?
tr is you are just plain stupid and ignorant and arrogant. The people who built it up should have stayed back in there own country.
Refreshing to watch a fitness TH-camr that actually teaches fitness. You know you'll leave with some bit of knowledge after each video. Thanks Jeff! You're TH-cam goals.
"Overtraining? more like overGAINING." -Dom Mazzetti
You've probably heard it 10,000 times but Jeff you've helped me change my body and my life around man. I'm 31 and never have I felt better. Thank you for all the knowledge.
M 31 now,how have you been
Great video!! When I started lifting I was 100% into the "more is better" type thing without considering a point of diminishing returns. When you're smart about volume and frequency in terms of recovery gains come SO much quicker
Word
I was thinking to myself how much I loved the editing in this video. Then I realized that this was your first time styling it this way. Bravo!
I been trainin 6x a week, splitting my legday into 2 days (hams calves) (quads calves), but im starting to feel like im over doing it since my strength is going down. Thanks Jeff
Mike mentzer said "most body builders at din the gym 2 hours a day 6 days a week - I only Train 3 hours a week but I train really hard"
then you def overtraining bro you can easily tell when your performance goes down etc. recover up (not really resting/doing nothing), use ice and eat well stretch etc.
I did this for a year, every set to failure. I'm laying here day 6 out of commission with swollen lymph nodes and gout flare up I haven't had in a long time. Trust me, take ur deload weeks if u go super hard fellas. I felt the soreness and losing grip strength and decided to tough it out. I'm here crying lol
I'm the opposite. I train really hard 6 days a week similar to you but I feel like I haven't been getting enough growth out of it. I feel as if I can do more so I'm going to test a new split and see where it takes me for a week or 2. If I feel over trained I'll revert back to my old split.
Dude this video, it is amazing, the quality of your videos keeps getting better! You are taking over the TH-cam fitness game
I find that jeff's videos are very informative, without confusing people like myself who don't tend to learn theoretically.
Keep it up Jeff!
honestly dude. I just watched a couple of your vids and you are great. thanks for the great scientific content. you're doing a good thing man
Awesome video once again man 💪💯
This video is a lifesaver for me now. I am struggling for two weeks with the same exact symptoms you enumerated. Now after having all my answers, I don't feel so bad about myself ( I was really worried) and I know what to do and how to avoid it in the future. Thank you Jeff!
The production was great, made the video novel and interesting, actually made the information easier to take in rather than distracting from it, so I made a mental note to like the video once it finished...
Then the edit from 3:29-3:59 made me stop the video to press the like button. That and numerous little things throughout the video (like the fact your lying down when talking about recovery & the little article zoom out from you phone at 4:01) shows how much thought (&time) went into the video.
As a part of your audience, I appreciate that. Great work Jeff (&co) (y)
LOVED this! Especially the four question part, I'll keep those written in my w.o. journal to ask myself. I had "overtrained" once before, but more so became orthorexic/at the tail end of my alcoholism. I do not recommend lol. Took a year off to get sober and started the lifestyle again about 4 months ago, going intuitively on w.o. and meals with very little cardio and the change is phenomenal. I feel fantastic so this video was a great check-in and reassurance on my progress! Great fitness couple to follow!
the amount of effort that goes into these informative videos is insane! THUMBS UP IF YOU THINK JEFF IS ONE OF THE BEST FITNESS TH-camRS OUT THERE!
Jacob Bonilla imo he is the best no question about it!
Not better than jeff
The edit was sick!!
Loved the editing style ☺️ also thanks for explaining the difference bw advanced vs beginners! Helpful to understand the science more
Fantastic video. Feels good to get your worries put into words and answered right after.
You should do mucle loss explained video, eating while not training due to injury or vacation, LIKEEE-JEFF TO SEEE
Yes please, i recently got sick for a month, recovered went back to gym and its like the last year never happened I'm so far behind.
So about a week of lifting and I should be back at my previous strength? I was really ill so thought it may have had some effect.
Yeah, good topic.
Thanks very much, it makes sense what you say, there was definitely a difference, will check it out.
Get enough protein, I drank juice and soda for 4 weeks without training because I had a stomach virus. My strength had dropped 5-10% but I lost 15%~ size, but I bounced right back with more strength and size after 3 sessions.
This is such a good video. I was pretty much stalled making progress before quarantine. I barely did bodyweight workouts for 5 months. I’m now back at the gym for one week and can already lift more than I did before when I was working out 6 days a week. I would still consider myself to be a beginner, so that’s also important to consider, but I’ve never had a linear progression. Only plateaus and sudden jumps in strength seem to happen for me.
Jeff, your video quality, especially your artistic style and editing, is simply off the charts. Plus high quality, educational content - keep it up!
Been with you since you started on TH-cam. Every video gets better with excellent research. You deserve 1M subscribers
This is so perfect! Right when I started to train everyday around 2 hours and cardio, I began to worry about my results long-term. This video cleared so many things!
2:20 Helm's estimate of good volume: He suggests 40-70 reps 2-3x per week. So that would be 120-210 reps per week. If we just use 10 reps per set for easy math, that is 12-20 sets per muscle group a week. This fits with almost everything I've read and agree with Mike Israetel's MEV and MAV (minimum effective and maximum adaptive volume)... Mike suggest periodizing this into mesocycles. Ex: If you need a min of 12 sets to make any gains, begin there. Add 2 sets a week for example, until you hit that max of 20 sets... Deload... Start over.
it's not helms. it's wirbourn. helm just repeats what wirbourn said.
Joe Kinsella agree. There's no science supporting mike's theory. Or, at least, i never found anything supporting it. There's krieger meta-analysis that conclude that you get the best hypertrophy at 8/9 sets, but that conclusion has his weaknesses. To make it simple: Maybe, if you have a single workout, nine sets are better than five. But, on the long term, strength will suffer as well as recovery.
+Raffaele: I agree Mike's recommendation isn't backed by science, many things that are now supported by science... were once "just a hypothesis" until it was studied. Bro science has it's merits. The BBs subscribed to much of the current knowledge before it was knowledge, aka they went on bro-science. Of course some of the bro science is false and has been or will be possibly disproven. But we can try things without father science's approval lol.
I think mike is a very good coach and his methods work for a loft of people.
Personally speaking, I do not overtrain training 20 sets weekly, but get better results training less.
About scientific evidence: nothing wrong he his hypothesys is not supported...but he needs stop to say that his method is scientific based! ;)
I'm training 6/7 sets per workout, every 2/3 days (I'm very flexible at the moment, because I don't want to stress me out!).
You are right, p70s6k is related to volume, but, in the long term, the more volume you use, the less responsive your muscle is.
That editing and content was lit Jeff. Dropping the knowledge of hours of listening to podcasts.
Every video dropped is straight FIRE. I enjoy all the content. I appreciate you!! 🙏🏽
Great video! You put so much effort into your videos, thanks for the amazing content!!
The editing is always dope
Persistence and Consistency - two traits of a Good Bodybuilder - The same two Traits that have allowed Jeff Nippard to build a highly informative and very professional Channel - Well done Bro !!
Absolutely smashing it. Keep making these videos bud, they're awesome.
I loved this video❤ I already knew alot but I love that you put so many of those studies inside these explain video's. You're the #1 source to get real gains
Repeat this workout 2 time/week. Am I doing overtraining.
1.High cable cross over (4 sets)
2. Lower chest dips (4sets)
3. Barbell press (4sets)
4.Butter fly(4 sets)
5.Incline barbell press( 4sets)
I love your videos man. I appreciate all the hard work you put into making them. As a fellow short guy ( I am 5'6"), I aspire to build a physique similar to yours. Keep up the good work bro!
Hands down this is my favorite science explained thus far. Thanks Jeff. Packed with value
Congrats on 400k subs! Amazing how far you’ve come!
I LOVED this style of editing! 😍🤗
I love you
Lexes O'Hara love you too
plus the Mozart was a good touch.
Yeah the glitch-esque editing was VERY cool
Repeat this workout 2 time/week. Am I doing overtraining.
1.High cable cross over (4 sets)
2. Lower chest dips (4sets)
3. Barbell press (4sets)
4.Butter fly(4 sets)
5.Incline barbell press( 4sets)
Great video as always Jeff.
hey man your videos are awesome.. ive learnt heaps from pretty much every single video you've made and you put a lot of time into them editing and what not. keep it up bro
Your editing is getting much better. Great job on this video!
Great editing
I’m a roofer and I’m constantly making work into a workout, every single day I do a full body work out, I eat a lot of clean food and still work out every day after work, I don’t ever feel over trained to be honest, but I’ve been doing this routine for about 10 years now
I actually really loved the effects you used, thought it was super dope. Thanks for the helpful videos man
Awesome video editing. Liked the content and superb easy to understand explanation. Great Work Jeff.
Cheers
I'm still on deloading weeks right now, cz i just had 36-40 set /week (6 days workout) for 1 month, after that i felt like my strength doesn't increase anymore, then my strength was lower day by day.. and felt kinda 'unmotivated' 🤦♂️
Decreasing volume on deload is really helpful, and really give an impact to me after 1 week+ deloading
I though with high volume, intensity, frequency always better for progress.. but it wasn't, thanks for the explanation 👍
Great Video Jeff, these are honestly my favourite videos to watch, i love the science explained! Keep it up Bro! much love, peace!
It's clear you put the time in on these videos man. Keep it up bro
Hi Jeff, i've been following your channel for a few weeks now. I must say I really enjoy the videos aswell as the objective information you share with your viewers.
It's clear you put up a lot of time and effort into the videos, this really extracts you from thousands and thousands of other Fitness-channels/vlogs.
I did notice you haven't done a video on joints. (Like the elbow, knee, shoulder, et cetera.
I myself would definitely learn a thing or two, since I myself have (had) a lot of complaints for my shoulders and knees and I'm more than sure that there are millions around the globe having the same problem as I have.
Furthermore, keep doing what you do!
Greetings from Holland! 🇳🇱
We about to learn today !
Repeat this workout 2 time/week. Am I doing overtraining.
1.High cable cross over (4 sets)
2. Lower chest dips (4sets)
3. Barbell press (4sets)
4.Butter fly(4 sets)
5.Incline barbell press( 4sets)
@@ashishchandra3356 hell no
Make a video on nucleus overload
SuperAthlete good idea
More people need to know about this because it works
DavidKFZ
Yeah it works that's why I don't want a lot of people to know about it :p
IlllIlli Iiilllili "Everytime I get bigger, everyone else gets smaller"
IlllIlli Iiilllili It’s gaining momentum since Alphadestiny has borrowed it from Migan
I love you so much man. Ty for all of this free knowledge and being here for all of us ❤️❤️❤️❤️❤️❤️❤️
The edit was dope! Love your videos man! Keep up the good work!
Awesome vid man. Can you do a video on DOMS?
MrTrip666 yes!
I'm overtrained right now. Couldn't finish the workout today and that has never happened before. Take it easy folks, not worth fatiguing yourself just for your ego. Listen to the body. That's my "less than one year of gym experience tip" for you! (:
I love your approach to fitness and how you share it on TH-cam. You're the first person I've subscribed to in the area of fitness.
I'm even more motivated and inspired to here you mention Jacksonville FL. I'm new here so it was cool to hear that, thanks for sharing.
Just have to say that you're a serious inspiration in so many ways. You've got a fantastic physique, you're incredibly knowledgeable, you're very smart, fantastic at video editing, and you seem like an all around nice person. Keep up the great work!
Logan O'Leary hi Jeff!
I've been squatting 3 times a week and I just find it so taxing on my CNS, my muscles feel fine but I just feel like my body is fatigued. I really like it though because it I just feel like I'm way better at squatting from doing it so much
ervin B try different rep ranges and intensity of the squats, i do 3/4 times a week full body 5 compound excersises based but i only feel bad when not eating or sleeping good
I also do 2 days hyperthropy and 1 5x5
Same! My nervous system is super shot after hard volume training. Do you ever have insomnia from training?
ujy yutuy yeah I'm going to start doing pause squats to reduce to intensity 1 day a week
Josh Joo no I sleep fine, problem is after squatting 3 times in the 5 days all I feel like doing is sleeping
Jeff you are the Alton Brown of fitness
Thank you for explaining over training. I used to be told "less is more"( no it's not) and then they would change their tune " well if your not exhausted your not training hard enough" and there just didn't seem to be any middle ground. Thanks!
Hey Jeff! Cheers for the great video - high quality info as always. I'm a PT and I run group circuit sessions multiple times a day. Lately I've noticed a few clients that have started a ritual of coming twice, even three times, per day. It just seems crazy and excessive and I've been trying to figure out the best way to explain to them about overtraining and the long term effects on their performance. Thanks a bunch, your vid has help so much! 😊
I love how the question isn’t “do you have muscle and joint aches” but rather “are you muscle and joint aches worse than usual” like😂 as lifting bros, we all feel the pain
Jeff pls make a science expained video about how to maximize calorie expenditure when having sex.
steph is such a boss. I love her. Look at her intensity when she works out.
That Mozart - Requieum (Lacrimosa) mix was perfect to underpin that vid, good work as always
5'3 girl here who can naturally build a lot of muscle (Sadly I also gain fat faster but not anymore when I began doing more cardio). I learn so much from your videos, they're easy to follow and you just have a talent for telling a story in a way that actually makes it stick. Much love!
I agree, some people over emphasize this as if they where top level athletes, when in fact is more likely that gym performance suffers from lack of sleep or poor quality/quantity of nutrition. Speaking of which, i'd be interesting to see a Science Explained video on nutrition, such as how "bad" foods affect training and recovery. It's not all about macros in life
Performance Fitness thanks This macros thing messing me up and I haven't even started fully yet lol
Just try to eat decent amounts of protein and keep everything as clean as possible. After a while start traking what you intake with an app. Step by step!
Performance Fitness I have my fitness pal.
Great! I did a video on this subject, it's up on my channel, I hope it can be of some help!
Finally an unambiguous explanation of overtraining! Great video as always Jeff! Thanks!
Great video! Was actually just trying to learn more about this a few days ago. Thanks for being a great source of this education!
When he says 40-70 reps per body part x2-3 times per week...does a body part count as your entire legs or is a body part just your hamstrings for example??
Im pretty sure just hamstrings for example. And each muscle group
Jeff, the type of guy who goes and just lies on the floor in the gym in a rest day
The editing was awesome. Loved it!
So much to learn from this channel !! i enjoy discovering the scientific aspect to fitness im becoming a gym nerd !!my hats off to jeff
Loved the editing, great video but I can't stand the vlogging at the end. You should split info videos and vlog videos.
NO SUCH THING AS OVERTRAINING, ONLY UNDER EATING AND UNDER SLEEPING GOD DAMNITTT!
Rip Rich.
Idk if I love the intensely researched information more or the incredible editing
Liked the editing style; usually listen to your videos while working. But this time saw the video too. Keep up the good work !!!
Science behind Eric Bugenhagen?
You can't science him because it's THE MIND SET.
Where is the "last longer than 1 minute" scienze explained video?😏
working on it 😏
Jeff Nippard ok 😏
😏
😏
😏
I absolutely love these videos and appreciate you taking the time to do all the research too!
Really digging the choice in font and overall design and layout bruh! 10/10 aesthetic af
4 questions to ask yourself:
How is your sleep?
How are your energy levels?
Are your muscle and joint aches worse than usual?
How is your strength
✨
Great video. This is quickly becoming one of my favourite fitness channel
Best edited videos in the game my man
How often does this happen 3:47 ?
Every session
You sound like Ben Shapiro
New style was awesome. Keep up the good work, man.
Thank you so much Jeff, you never fail to educate, entertain and motivate me!
5 days a week train an eatin healthy, get enough sleep.
Monday gym
Tuesday gym
Wednesday rest
Thursday gym
Friday gym
Saturday rest
Sunday gym.
Steve Parker but I’m hungover on sundays
Stevie train hungover
Monday to friday gym sat/sun rest
I have trained like an freak 4 hours my back everyday for 7 days straight and always pushing till failure. After the Week my CNS crashed and I Couldnt do nothing and my grip strength was 0, but after 1 week of rest with tons of food i was able recover from it and became stronger and bigger then before.
Did u not train at all during that week or train other muscles?
THE EDIT IS SICK. Keep up the awesome edit!
Loved the video and the editing style, good job jeff
"there is no such thing as over training only under eating and under sleeping" -Dr rich penicillin
good attempt though jeff
So you're telling me that if you workout for countless hours every single day, you won't over train as long as you're eating properly and have a good sleep routine?
*lil den* Sounds like the dream, where do i sign up?
*lil den* you gotta have a cookie in between and wash it down will all day you may
And who's he though? (not trolling, legit question)
Playing Arc Are you fucking stupid?
Why would you dislike this ?
Fakrul Islam such as?
Very nice edit! :) Really enjoy your videoes because you back it up with science and include your sources in the description!
I really like this editing style! Thanks for the video!
when he typed pubmed i thought he typed pornhub lmao
You'd have to be really REALLY stupid to "overtrain"
Your body will tell you well beforehand if you're overtraining, if you're dumb enough to ignore your body then I guess it's possible to over train.
Otherwise weekends and the 7-8hrs of sleep you get per day is well more than enough break time.
Editing was sick. Really enjoyed this one!
Hey Jeff you should make a Science Explained video on the effectiveness of doing stomach vacuums! Love the channel and congrats on the continued success!💪🏽