If you hit the gym regularly and have your diet and rest in check and fail your numbers twice in a row, you're overtrained. That's how I see it. Missing shit once isn't a big deal, twice in a row is the cue to back off.
Ima WreckU exactly. it makes you feel like you've done something wrong and that you didn't work hard enough but in reality your own body can't keep up with your mental strength and dedication.
DubsOddysee Just remember this, if you're not on steroids then don't expect to look, train, or recover like someone on steroids, start off light and progress little by little it is much better to try hitting heavier weight once, fail, leave it and try getting it the next time you do that workout instead of trying to force yourself to hit that weight then and there.
My love for Lu has increased even more now that I realise that he is most likely a bio major. He should do a small segment at the end of these videos called "Life lessons with Lu", he needs to impart his wisdom upon us. Also depolarisation of presynaptic membrane of motor neurones causes activation of voltage gated calcium channels which is responsible for the release of acetylcholine from synaptic vesicles via exocytosis...Oh Yh I forgot to mention that Lu is life.
Luke S Shh bro, I look like a genius to people who aren't well versed of basic physiology. If this fails I'm going to label the mechanism of peristalsis even though it has nothing to do with fitness.
Weirdly enough for lower body training like squats and deadlifts, taking a longer break/deloading feels amazing when going back to training hard. But with upperbody and benching in particular I feel I lose strength if I train light for even like 1 workout. As for overtraining: I think you can make your body adapt to anything. I have 3 chest days a week, all high volume and crazy intensity, and I recover great (chest is my weak point) and still hit all other muscles WITH high volume twice a week. In the end it pays off since Im making triple the gains I was making on a brosplit.
I'm the same way. I've gotten into such a routine that it was basically a habit to be at the gym almost daily. Even if I did my deadlifts or squats for the week I would be like oh if I go a little lighter and do volume it won't hurt my gains. I'm just addicted to lifting and if I don't go I feel like I am losing gains. Keep killing it guys.
This might help - it was an essay/website/leaflet design entitled 'overtraining', that I had to create as part of my degree in strength and conditioning science (its mainly linked to endurance runners as that is the group of athletes I chose to base it on and sorry its long, but it will hopefully answer the question. (Overtraining and overreaching are the same concept ~) Functional Overreaching (FO) Increasing performance is subsequently achieved by increasing overall training load. Following high periods of training, homeostasis has to be restored through interspersed periods of rest and recovery to prevent serious damage (Koutedakis, Metsios & Kalinoglou, 2006). When performance decrements are balanced with recovery, athletes will potentially benefit through a supercompensation (SC) effect, known as functional overreaching (Halson & Jeukendrup, 2004). Functional overreaching (FO) is defined as the body’s adaptation to higher levels of homeostasis, leading to improvements in performance (Kehrer & Schwartz, 2012). Non Functional Overreaching (N-FO) However, if intense training is imbalanced with inadequate recovery, then this can lead to a longer performance decrement, known as non-functional overreaching (NF-O) (Meussen et al., 2013), which is suggested to last for a few weeks, up to several months and potentially affects 65-70% of long distance runners during their career (McKenzie, 1999; Morgan, Brown, Raglin, O’Connor & Ellickson, 1987). Unexplained Underperformance Syndrome (UUPS) If NF-O is extreme and the athlete is not left to fully recover, this may lead to a state overtraining, termed Unexplained Underperformance Syndrome (UUPS) (Nederhof, Lemmink, Visscher, Meussen & Mulder, 2006). UUPS is chronic form of fatigue that is identified as a persistent unexplained performance decrement, despite 2 weeks of relative rest (Budgett, 2000). UUPS is suggested to last for several months up to several years (Kehrer & Schwartz, 2012) and is a condition that potentially effects 10 - 20% of elite endurance athletes during their career (Morgan et al., 1987). It is generally thought that the signs and symptoms of UUPS are more severe than that of NF-O, however there is no general evidence to support this (Meussen et al., 2013). The diagnosis of UUPS can often only be made retrospectively when the time course has been overseen (Meussen et al., 2013; Nederhof et al., 2006). It should also be regarded that external stressors including, personal relationships and financial difficulties may contribute to the development of UUPS (Koutedakis et al., 2006). Potentially mechanisms of UUPS (overtraining) An Imbalance in the Autonomic Nervous System The autonomic nervous system (ANS) regulates the functions of our internal organs. It is divided into two systems known as the sympathetic (SNS) and parasympathetic (PNS) nervous system (Le Meur et al., 2013). The SNS is most commonly referred to as your ‘fight or flight’ response that produces feelings of restlessness and hyperexcitability i.e. before the start of the marathon. The parasympathetic nervous system is also referred to as your ‘rest and digest’ response that reduces heart rate, and makes you feel relaxed. Research suggests that endurance athletes suffer from UUPS due to a dominance of the PNS (Le Meur et al., 2013; Bosquet, Papelier, Leger, & Legros, 2003; Lehmann, Foster, Dickhuth & Gastmann, 1998). This dominance of the PNS is associated with an increased level of fatigue, apathy and altered mood state (Halson & Jeukendrup, 2004). Hormonal Indices Alternations in the hypothalamic-pituitary-adrenal (HPA) axis is a potential mechanism of UUPS (Kreher & Schwartz, 2012). In a stressful situation i.e. before the start of a race, the body up-regulates the release of CRH (Corticotropin-release factor) from the hypothalamus, which then interacts with the anterior pituitary gland (Vale, Spiess, Rivier & Rivier, 1983). This then signals the release of ACTH, which interacts with the adrenal cortex above the kidneys, leading to a release in cortisol hormone (Smith & Vale, 2006). It is believed that increased stress causes feedback inhibition through circulating levels of cortisol, which negatively effects immune function, glucose metabolism and the production of testosterone (Hooper, Mackinnon, Gordon, & Bachmann, 1993). Additionally, the negative feedback response interferes with the release of further hormones, which are responsible for energy metabolism (Meesuen et al., 2008). However, research suggests that the activation of these pathways may be a consequence and not directly an initiator of UUPS (Smith, 2000). Immunological Indices Athletes which are suffering from UUPS are also suggested to suffer from altered immune functions. Running a marathon is suggested to increase the incidence of infections, due to immunosuppression (Nieman, 1994). Nieman (2007) suggested these infections are usually manifested as upper respiratory tract infections (URTI), which include viruses and common colds. The ‘open window’ of sustaining URTI is suggested to be at its highest 3-72 hours post marathon race (Nieman, 2007). Many components of the immune system exhibit change after a marathon, including increases in anti-inflammatory cytokines and chemokines, such as interleukin -6 ([IL]-6) and immunoglobulin-a (IgA) (Nieman, 1997, 2000). Cytokine Hypothesis Smith (2000) proposed a Cytokine Hypothesis which explains a maladaptation to training due to a micro-trauma to the muscle and joints (Picture 1), through eccentric and concentric muscle actions. If not treated with sufficient recovery, this micro-trauma can develop into acute and potentially chronic inflammation, leading onto whole body inflammatory response. Systemic inflammation activates pro-inflammatory cytokines including interleukin-6 (IL-6) (Biffl, Moore, Moore & Peterson, 1996). IL-6 can act on the CNS causing depression and reducing appetite (Maes et al., 1995). Additionally IL-6 also activates the PNS and the HPA, which we know may cause UUPS (Smith, 2000; Maier & Watkins, 1998). Interleukin-6 (IL-6) Hypothesis As we just covered the potential disadvantages to IL-6, Robson (2003) proposed that UUPS may be a result of excessive cytokine release after training, specifically IL-6. IL-6 production is suggested to increase more than 120-fold following a marathon (Sondergaard, Ostrowski, Ullum & Pedersen, 2000), thus far greater than most prolonged exercise (Nieman et al., 1998). Robson (2003) proposed a number of factors that are suggested to induce IL-6 during exercise: Hypoglycaemia - reduced glucose and plasma levels Heat Stroke and Heat Stress Depression and Stress Infection Symptoms Performance Decline Upper Respiratory Tract Infection Less Energy Monotony of Training Mood Disturbance Loss of Appetite Muscle Soreness Loss of Libido Sleep Disturbance External Stressors (Kehrer & Schwartz, 2012; Meussen et al., 2006) There was more on monitoring for overtraining and prevention but it generally is a real concept. It is hard to diagnose however, you could not walk into a doctors for them to slap you on the head and state that you're overtrained (potentially). The term is generally referred to as unexplained underperformance syndrome as the theory behind what causes it is still unknown, as stated above. There is generally a lot of real scientific research on this (Not articles found on JTS!!), that has been conducted for over 20 years now.
Don't overtrain It might make you insane You might hear dudes like CT Fletcher say no pain no gain Or Marc Lobliner might say it's not a game Or for God's sake Dude's like Kali Muscle telling you to eat a 10,000 calorie Hyphy Cake So don't listen to that mane, don't overtrain Get your rest and listen to Bart Don't wake up unless you fart And check your undies, in case you shart.
Nam Di Everyone has their own programs which they keep on changing so... It depends. as far as i can remember Bart was once doing a 4 day split once..Bench,dead,squat and then once accessory day.
I say, Train as much as you'd you like... AS LONG AS YOU ARE STILL RECOVERING FROM IT. If you're deadlifting 6 times a week at +60% and you're noticing that you're body is hurting (not sore) and you're not able to hit as much each time..Than you're not recovering, and that i think is considered over-training.
Overtraining occurs when you stress your body's physiology too much over a certain span of time. But a step before overtraining occurs, called the overreaching phase. This is a precursor or a sign that your body tells you when it is time to stop. Most gains that is achieved from training is not from overtraining nor overreaching phase, its from the general overloading phase that you get from consistent training and proper planning. The bad thing about overtraining is that whenever you're in this zone, it might take weeks to even months to get out of it. However, overreaching requires a few days to a couple of weeks to fully recover from it. What Alex might have been feeling that even he takes deloading days, he feels weak and all terrible when he returns, this could be due to him actually experiencing overreaching. When injuries sets in, its your biological sign of asking you to stop training. So listen to your body! The key to avoiding overtraining is to ensure you have lots of rest, make sure your diet's on point (remember to drink loads of water), and it's okay to have a few days off to rest and always plan your training in a systematic order. PS: Don't forget to include some rests days in between, rest days or deloading days could also mean doing some light workouts (low weights, high reps) to just wash out the excess accumulated lactate. Rest is important if you wanna keep going. Cheers!
Coach made me take a day off and didn't let me in the gym because I was going to much. However it is the summer and I don't really have anything better to do then train, but I think it's important to no be focused on training have something else during your day that allows you to get away from the thoughts and stresses that come from being in a gym
On overtraining, the way I look at it is more like under recover. I just started the gym a little over a month ago, in a ideally situation we can train much as we like just as we can recover.
HAHAH the action potential in the dendrites... Yes Lu!! Don't forget your sarcomere and sarcolemma! And your troponin and myosin!! We killin science up in here
I have same mind set as lu gym is part of who I am and without working out I feel less confident in my appearance 1. wake up from afternoon nap 2. say "WAKE UP! IT'S FEEDING TIME! " 3.take preworkout 4. Change clothes 5 .wait until the preworkout makes me doodoo 6. leave my house for the gym 7.get home 3 hours later and take drink protein shake
I train 7 days a week currently and really some days I just really do not want to be there like Geo said but I push through and usually am in there for around 2 hours a day.
I'm pretty new to the gym and I'm trying to get fit. But im afraid to do freeweights because i dont got a friend to spot me. Can i just ask a random stranger to just spot me bench or do whatever else? Or should i just stick with those machines?
Dude if your new to the gym you should be starting out with light weight and practice form first. Because if you go heavy with bad form you'll end up having a injury and you don't want that. Never go to failure when you don't have a spotter. But if you fail to lift it up on your last rep then make sure you don't have those clips on the bar. So you'll be able to slide the weights out
Build up a good base first before doing free weights or just go light on free weights and if you are getting 10 reps or more per set then increase the weight.
leo yang You dont need to go heavy all the time, keep the weight at a lower % and work much on your form and execution. And ofc you should do free weights, try to use safety racks and stuff if you feel unsafe!
You guys are great... But let's get it down to the basics / real overtraining is to the point where you have to be hospitalized most people will never over train in their life... I believe that most people that are concerned with over training and I'm not saying this is you guys are concerned because they don't want to work hard... If you sleep and eat enough there's no such thing as over train... Like I said before you can / train but the real overtraining is to the point where you are so text bodily through no sleep and Limited calories then you need to be hospitalized most people never get to that point
What about rich piano's 16 hour arm workouts? How long do I rest after that? Yeah it could take me 3-4 days to recover after that but that would still be considered over training because of the extremely high volume and if your cns is not fully recovered after 72 hours then that's what imo overtraining really is. But it's like looking at a half glass of water. Is it half full or half empty?
At first i did the same thing. i was over training aton! about a month ago i hurt my wrist and i went to the doctor and i have de quervain tenosynovitis. its been about 2 weeks since i went to the doctor and it still hurts a little but not as much. should i start working out again? before i couldn't even bench it hurt so much, now i can bench and it doesn't hurt very much(maybe a tiny bit) Thoughts?
Shawn Shutt do lightweight exercises for your wrists and put ice on them 3 times a day... u can seek a physioterapist too and is the best option if u never done it
I have a wrist brace the doctor gave me but i cant use it to workout because of the type of brace it is. ill have to look into buying some workout wrist wraps for sure! thx. Puto ill give that a try for sure, i really wanna made back into working out and maybe lightweights aren't going to get me super strong but it will help alot! better then sitting around not doing anything lol
I shouldn't wait till its healed? i told my gf once we left the doctor that the doctor bitch was trying to take my gains! i she told me to wait for it to till and if it hurts. dont do it as a rule of thumb.
Bart Kwan I ordered a shirt from you guys over 2 weeks ago and the order status is processing, ive sent many emails about it with no replys. Would be nice to know what is going on thanks
I don't think a fried CNS is an actual thing. I think people are just mixing up accumulated muscle fatigue with a "fried CNS." Our central nervous systems are so damn resilient, it'd have to take a hell of a beating to be affected that drastically
I used to be like Alex i had tendinitis used icy hot and still went to the gym and went home icing my knees and feeling like shit the next but I'd still go to the gym but I've been slowing down
So, I squat 3 times a week, but I am still a beginner lifter. Only been lifting for about two months. I've been having sharp stabbing pain in the shoulder, elbow, and knee joints especially when squatting. Anyone have any suggestions or advice about what is going on?
Honestly, you're probably squatting too much for your level and experience. The sqwat is a very technical lift and if you perform it wrong you can fuck your shit up. People who squat on the daily usually have good form and technique; which allows them to squat every day without getting injured. If you are getting injured, you are doing something wrong.
You're probably right. I've been trying to check my own form, but thats not really the best method. It may be how I position the bar when I approach. I lift 5 days a week, but only do the squats 3 out of 5. I have noticed slightly less elbow/shoulder pain in high bar compared to low bar.
I also only squat heavy 1 out of the 3 days with the other two being more hypertrophy sets. Sometimes I vary from low bar to high bar. I got more weight on low bar, but recently i switched back to high bar cause I was getting a bit of joint pain.
LaughingSkull26 Maybe you are using a too narrow grip on the bar, which can be hard on the shoulder and albow. Also play around with different albow angles, and find the most comfy position. Or maybe the bar placement on your traps are off balance, so you are using too much your arms to support the bar, which cause you pain. If I were you, I would take one week off, come back and squat 2 times a week, building up to 3 times a week when there is no pain.
I noticed when I approached the bar I rolled my wrist forward, so when I squatted the bar would put a lot of extra pressure on the wrist. I changed that up, and the workout wasn't that bad. However, I have noticed i experience pain in the right side of my lower back/obliques (like closest to the side of my back). My left knee hurts and my right lower back. How come?
You just posted a video with Mark Bell and Mark Bell has an article on bodybuildingdotcom written by Mark Bell about frying your CNS. Mark Bell writes, "Fry your central nervous system (CNS) in coconut oil, you little wienie..."
i used to over train like a motherfucker. honestly the guys who i used to train with over train like animals and now im training on my own, training to pre-fried CNS, whilst a few threw out their backs.
Im a skinny guy , when i say im skinny i literally mean im fucking skinny , im 16, i weigh around 42kg , and im around 5'4. Can anyone give me suggestions on how to gain weight and get bigger? I heard that i should eat every 2-3 hours , even if its not a proper full meal. I know im supposed to go to the gym often too but it seems scary lmao. please help me
Because going maximal weights or tons and tons of volume just beats up your body, going lighter or less volume gives your joints and muscles a chance to take a break, let your body heal up and cool down a bit. Some people alternate heavy and light days or they just go hard and then do a de load, it's just a time to take it easy and let yourself recharge.
Ok, it's just me or anybody else got what this three guys talk about -- still don't know... WHAT IS OVERTRAINING? Please can you explain what is it, and when one is talking, can the other listing, just that!! i'm a follower though
Lu is life
Adrian Banuelas I can't for they day when he starts his own channel haha he's so funny
+TheStriveToFit LESS GO!
If you hit the gym regularly and have your diet and rest in check and fail your numbers twice in a row, you're overtrained. That's how I see it. Missing shit once isn't a big deal, twice in a row is the cue to back off.
Ima WreckU exactly. it makes you feel like you've done something wrong and that you didn't work hard enough but in reality your own body can't keep up with your mental strength and dedication.
Ima WreckU I dont get it?
As someone who wants to start working out, im a little curious as I dont want to do too much
Ima WreckU exactly, almost the same a over reaching
DubsOddysee Just remember this, if you're not on steroids then don't expect to look, train, or recover like someone on steroids, start off light and progress little by little it is much better to try hitting heavier weight once, fail, leave it and try getting it the next time you do that workout instead of trying to force yourself to hit that weight then and there.
Guerrero_91 Ahh, ok. I dont expect myself to look like those on steroids a those are a little much, but I will definitely do that, thank you
I train everyday because I have no life..
You're puny and weak lmao
Gurinderjit I train everyday because I have no life either.
I love when lifters with no pictures or videos as anecdotal evidence of how strong/fit they are talk shit. loveeeeee it
Gurinderjit hey, top 5 songs??
ReverendWartooth aha join the club!
My love for Lu has increased even more now that I realise that he is most likely a bio major. He should do a small segment at the end of these videos called "Life lessons with Lu", he needs to impart his wisdom upon us.
Also depolarisation of presynaptic membrane of motor neurones causes activation of voltage gated calcium channels which is responsible for the release of acetylcholine from synaptic vesicles via exocytosis...Oh Yh I forgot to mention that Lu is life.
Lol that sounded complicated but is one of the most basic concepts in human bio/anatomy/phys
Luke S Shh bro, I look like a genius to people who aren't well versed of basic physiology. If this fails I'm going to label the mechanism of peristalsis even though it has nothing to do with fitness.
xD
Holy crap! That's considered a "basic concept"?
I wouldn't be able to remember that haha :(
I should just stick to accounting and finance lol
Bane391 xD
Weirdly enough for lower body training like squats and deadlifts, taking a longer break/deloading feels amazing when going back to training hard. But with upperbody and benching in particular I feel I lose strength if I train light for even like 1 workout. As for overtraining: I think you can make your body adapt to anything. I have 3 chest days a week, all high volume and crazy intensity, and I recover great (chest is my weak point) and still hit all other muscles WITH high volume twice a week. In the end it pays off since Im making triple the gains I was making on a brosplit.
I'm the same way. I've gotten into such a routine that it was basically a habit to be at the gym almost daily. Even if I did my deadlifts or squats for the week I would be like oh if I go a little lighter and do volume it won't hurt my gains. I'm just addicted to lifting and if I don't go I feel like I am losing gains. Keep killing it guys.
This might help - it was an essay/website/leaflet design entitled 'overtraining', that I had to create as part of my degree in strength and conditioning science (its mainly linked to endurance runners as that is the group of athletes I chose to base it on and sorry its long, but it will hopefully answer the question. (Overtraining and overreaching are the same concept ~)
Functional Overreaching (FO)
Increasing performance is subsequently achieved by increasing overall training load. Following high periods of training, homeostasis has to be restored through interspersed periods of rest and recovery to prevent serious damage (Koutedakis, Metsios & Kalinoglou, 2006). When performance decrements are balanced with recovery, athletes will potentially benefit through a supercompensation (SC) effect, known as functional overreaching (Halson & Jeukendrup, 2004). Functional overreaching (FO) is defined as the body’s adaptation to higher levels of homeostasis, leading to improvements in performance (Kehrer & Schwartz, 2012).
Non Functional Overreaching (N-FO)
However, if intense training is imbalanced with inadequate recovery, then this can lead to a longer performance decrement, known as non-functional overreaching (NF-O) (Meussen et al., 2013), which is suggested to last for a few weeks, up to several months and potentially affects 65-70% of long distance runners during their career (McKenzie, 1999; Morgan, Brown, Raglin, O’Connor & Ellickson, 1987).
Unexplained Underperformance Syndrome (UUPS)
If NF-O is extreme and the athlete is not left to fully recover, this may lead to a state overtraining, termed Unexplained Underperformance Syndrome (UUPS) (Nederhof, Lemmink, Visscher, Meussen & Mulder, 2006). UUPS is chronic form
of fatigue that is identified as a persistent unexplained performance decrement, despite 2 weeks of relative rest (Budgett, 2000).
UUPS is suggested to last for several months up to several years (Kehrer & Schwartz, 2012) and is a condition that potentially effects 10 - 20% of elite endurance athletes during their career (Morgan et al., 1987). It is
generally thought that the signs and symptoms of UUPS are more severe than that of NF-O, however there is no general evidence to support this (Meussen et al., 2013).
The diagnosis of UUPS can often only be made retrospectively when the time course has been overseen (Meussen et al., 2013; Nederhof et al., 2006). It should also be regarded that external stressors including, personal relationships and financial difficulties may contribute to the development of UUPS (Koutedakis et al., 2006).
Potentially mechanisms of UUPS (overtraining)
An Imbalance in the Autonomic Nervous System
The autonomic nervous system (ANS) regulates the functions of our internal organs. It is divided into two systems known as the sympathetic (SNS) and parasympathetic (PNS) nervous system (Le Meur et al., 2013). The SNS is most commonly referred to as your ‘fight or flight’ response that produces feelings of restlessness and hyperexcitability i.e. before the start of the marathon. The parasympathetic nervous system is also referred to as your ‘rest and digest’ response that reduces heart rate, and makes you feel relaxed.
Research suggests that endurance athletes suffer from UUPS due to a dominance of the PNS (Le Meur et al., 2013; Bosquet, Papelier, Leger, & Legros, 2003; Lehmann, Foster, Dickhuth & Gastmann, 1998). This dominance of the PNS is associated with an increased level of fatigue, apathy and altered mood state (Halson & Jeukendrup, 2004).
Hormonal Indices
Alternations in the hypothalamic-pituitary-adrenal (HPA) axis is a potential mechanism of UUPS (Kreher & Schwartz, 2012). In a stressful situation i.e. before the start of a race, the body up-regulates the release of CRH (Corticotropin-release factor) from the hypothalamus, which then interacts with the anterior pituitary gland (Vale, Spiess, Rivier & Rivier, 1983). This then signals the release of ACTH, which interacts with the adrenal cortex above the kidneys, leading to a release in cortisol hormone (Smith & Vale, 2006).
It is believed that increased stress causes feedback inhibition through circulating levels of cortisol, which negatively effects immune function, glucose metabolism and the production of testosterone (Hooper, Mackinnon, Gordon, & Bachmann, 1993). Additionally, the negative feedback response interferes with the release of further hormones, which are responsible for energy metabolism (Meesuen et al., 2008). However, research suggests that the activation of these pathways may be a consequence and not directly an initiator of UUPS (Smith, 2000).
Immunological Indices
Athletes which are suffering from UUPS are also suggested to suffer from altered immune functions. Running a marathon is suggested to increase the incidence of infections, due to immunosuppression (Nieman, 1994). Nieman (2007) suggested these infections are usually manifested as upper respiratory tract infections (URTI), which include viruses and common colds. The ‘open window’ of sustaining URTI is suggested to be at its highest 3-72 hours post marathon race (Nieman, 2007). Many components of the immune system exhibit change after a marathon, including increases in anti-inflammatory cytokines and chemokines, such as interleukin -6 ([IL]-6) and immunoglobulin-a (IgA) (Nieman, 1997, 2000).
Cytokine Hypothesis
Smith (2000) proposed a Cytokine Hypothesis which explains a maladaptation to training due to a micro-trauma to the muscle and joints (Picture 1), through eccentric and concentric muscle actions. If not treated with sufficient recovery,
this micro-trauma can develop into acute and potentially chronic inflammation, leading onto whole body inflammatory response. Systemic inflammation activates pro-inflammatory cytokines including interleukin-6 (IL-6) (Biffl, Moore, Moore &
Peterson, 1996). IL-6 can act on the CNS causing depression and reducing appetite (Maes et al., 1995). Additionally IL-6 also activates the PNS and the HPA, which we know may cause UUPS (Smith, 2000; Maier & Watkins, 1998).
Interleukin-6 (IL-6) Hypothesis
As we just covered the potential disadvantages to IL-6, Robson (2003) proposed that UUPS may be a result of excessive cytokine release after training, specifically IL-6. IL-6 production is suggested to increase more than 120-fold following a
marathon (Sondergaard, Ostrowski, Ullum & Pedersen, 2000), thus far greater than most prolonged exercise (Nieman et al., 1998). Robson (2003) proposed a number of factors that are suggested to induce IL-6 during exercise:
Hypoglycaemia - reduced glucose and plasma levels
Heat Stroke and Heat Stress
Depression and Stress
Infection
Symptoms
Performance Decline
Upper Respiratory Tract Infection
Less Energy
Monotony of Training
Mood Disturbance
Loss of Appetite
Muscle Soreness
Loss of Libido
Sleep Disturbance
External Stressors
(Kehrer & Schwartz, 2012; Meussen et al., 2006)
There was more on monitoring for overtraining and prevention but it generally is a real concept. It is hard to diagnose however, you could not walk into a doctors for them to slap you on the head and state that you're overtrained (potentially). The term is generally referred to as unexplained underperformance syndrome as the theory behind what causes it is still unknown, as stated above. There is generally a lot of real scientific research on this (Not articles found on JTS!!), that has been conducted for over 20 years now.
can you and geo start a video series about explaining your protein bars and shakes and the things you guy have in that category
Don't overtrain
It might make you insane
You might hear dudes like CT Fletcher say no pain no gain
Or Marc Lobliner might say it's not a game
Or for God's sake
Dude's like Kali Muscle telling you to eat a 10,000 calorie Hyphy Cake
So don't listen to that mane, don't overtrain
Get your rest and listen to Bart
Don't wake up unless you fart
And check your undies, in case you shart.
Hm I wish they would have specifically told us how often they train. Are they going 3,4,5,6 or 7 times a week to the gym?
I believe it's 5 times a day
Nam Di Everyone has their own programs which they keep on changing so... It depends.
as far as i can remember Bart was once doing a 4 day split once..Bench,dead,squat and then once accessory day.
3? Thats absurd, most people do 3 in a row then 1 rest day, and then 3 days again, and keep going.
I say, Train as much as you'd you like... AS LONG AS YOU ARE STILL RECOVERING FROM IT. If you're deadlifting 6 times a week at +60% and you're noticing that you're body is hurting (not sore) and you're not able to hit as much each time..Than you're not recovering, and that i think is considered over-training.
Overtraining occurs when you stress your body's physiology too much over a certain span of time. But a step before overtraining occurs, called the overreaching phase. This is a precursor or a sign that your body tells you when it is time to stop. Most gains that is achieved from training is not from overtraining nor overreaching phase, its from the general overloading phase that you get from consistent training and proper planning.
The bad thing about overtraining is that whenever you're in this zone, it might take weeks to even months to get out of it. However, overreaching requires a few days to a couple of weeks to fully recover from it. What Alex might have been feeling that even he takes deloading days, he feels weak and all terrible when he returns, this could be due to him actually experiencing overreaching. When injuries sets in, its your biological sign of asking you to stop training. So listen to your body!
The key to avoiding overtraining is to ensure you have lots of rest, make sure your diet's on point (remember to drink loads of water), and it's okay to have a few days off to rest and always plan your training in a systematic order.
PS: Don't forget to include some rests days in between, rest days or deloading days could also mean doing some light workouts (low weights, high reps) to just wash out the excess accumulated lactate. Rest is important if you wanna keep going.
Cheers!
"You have a little butt? Yeah I saw it earlier today " lmaoo Lu
Coach made me take a day off and didn't let me in the gym because I was going to much. However it is the summer and I don't really have anything better to do then train, but I think it's important to no be focused on training have something else during your day that allows you to get away from the thoughts and stresses that come from being in a gym
On overtraining, the way I look at it is more like under recover. I just started the gym a little over a month ago, in a ideally situation we can train much as we like just as we can recover.
I LOL at those people who say to not workout longer than 45 min to an hour.
LOL I CAN SPEND UP TO 3 HOURS IN THE GYM! GAINZ BITCHESSS
95dank Magnus Samuelsson recommends 45-60 minuted of training a day. He won World Strongest Man 1998, lol. Just do whatever works haha
95dank I wish I could do that, but you know school.
+Roshan Khan I am working out between 2-4 times a week 1-2h and im a student
Robert Tang I do around the same maybe a little more. I was talking about when 95dank said he spends 3 hours in the gym.
lue with that science knowledge :-D love it
I love Lu's intro words. Hahah "Lu-isms"
HAHAH the action potential in the dendrites... Yes Lu!! Don't forget your sarcomere and sarcolemma! And your troponin and myosin!! We killin science up in here
Just fell a little bit in love with Lu when he was talking about dendrites *melt*
LOL action potential in the motor neurons. I wish I remembered more from A&P
Alex's face at 5:19 was priceless, lol
Shots fired at geo... Bang bang 🔫
Lu is the best.............................. OR NAH!!!
I have same mind set as lu
gym is part of who I am and without working out I feel less confident in my appearance
1. wake up from afternoon nap
2. say "WAKE UP! IT'S FEEDING TIME! "
3.take preworkout
4. Change clothes
5 .wait until the preworkout makes me doodoo
6. leave my house for the gym
7.get home 3 hours later and take drink protein shake
I love when Lou never says his name first but something random 😂
Are you guys competing at the Anaheim fit expo?
Is an ice bath good & what temperature should you be in the water
I just do a couple cycles of westside and when i feel my strength dropping off at all i deload for a week, then restart cycles
I train 7 days a week currently and really some days I just really do not want to be there like Geo said but I push through and usually am in there for around 2 hours a day.
I'm pretty new to the gym and I'm trying to get fit. But im afraid to do freeweights because i dont got a friend to spot me. Can i just ask a random stranger to just spot me bench or do whatever else? Or should i just stick with those machines?
Dude if your new to the gym you should be starting out with light weight and practice form first. Because if you go heavy with bad form you'll end up having a injury and you don't want that. Never go to failure when you don't have a spotter. But if you fail to lift it up on your last rep then make sure you don't have those clips on the bar. So you'll be able to slide the weights out
Build up a good base first before doing free weights or just go light on free weights and if you are getting 10 reps or more per set then increase the weight.
leo yang You dont need to go heavy all the time, keep the weight at a lower % and work much on your form and execution. And ofc you should do free weights, try to use safety racks and stuff if you feel unsafe!
Thanks you guys for giving me tips. PSTraining Jason Gregory Kevin cortez
Does frying your CNS happen if you never train less than 6 reps? I only train for hypertrophy, so just curious
JAKEtheBOOTH If you are training constantly to failure and high volume, you can fry your CNS even if your intensity is not so high.
JAKEtheBOOTH yes
How often do you have to deload?
You guys are great... But let's get it down to the basics / real overtraining is to the point where you have to be hospitalized most people will never over train in their life... I believe that most people that are concerned with over training and I'm not saying this is you guys are concerned because they don't want to work hard... If you sleep and eat enough there's no such thing as over train... Like I said before you can / train but the real overtraining is to the point where you are so text bodily through no sleep and Limited calories then you need to be hospitalized most people never get to that point
Bring them! Too at least 1 jk episode plzzzzz
so, for how long should i train before i take a deload week/rest week?
What about rich piano's 16 hour arm workouts? How long do I rest after that? Yeah it could take me 3-4 days to recover after that but that would still be considered over training because of the extremely high volume and if your cns is not fully recovered after 72 hours then that's what imo overtraining really is. But it's like looking at a half glass of water. Is it half full or half empty?
Rich Piano lol
Kyle Thompson lol cant tell if troll or troll once u mentioned rich piano
Austin smd I'd like to think it as half troll half my actual take on the subject
Kyle Thompson just inject synthol n boom no hard work needed to look big
Austin smd I'm gonna have 30 inch arms 17 years old and 160 pounds
Working over 50 hours a week plus 5 days of training for the past 3 months has me beat. Im 18 and its finally catching up to me
At first i did the same thing. i was over training aton! about a month ago i hurt my wrist and i went to the doctor and i have de quervain tenosynovitis. its been about 2 weeks since i went to the doctor and it still hurts a little but not as much. should i start working out again? before i couldn't even bench it hurt so much, now i can bench and it doesn't hurt very much(maybe a tiny bit) Thoughts?
Put on some wrist wraps (if you're not doing that already)
Shawn Shutt do lightweight exercises for your wrists and put ice on them 3 times a day... u can seek a physioterapist too and is the best option if u never done it
I have a wrist brace the doctor gave me but i cant use it to workout because of the type of brace it is. ill have to look into buying some workout wrist wraps for sure! thx. Puto ill give that a try for sure, i really wanna made back into working out and maybe lightweights aren't going to get me super strong but it will help alot! better then sitting around not doing anything lol
I shouldn't wait till its healed? i told my gf once we left the doctor that the doctor bitch was trying to take my gains! i she told me to wait for it to till and if it hurts. dont do it as a rule of thumb.
oh i see. That was my thought dude. i didnt wanna fuck it up even more
I thought the icon was jeans from bfvsgf
Bart Kwan I ordered a shirt from you guys over 2 weeks ago and the order status is processing, ive sent many emails about it with no replys. Would be nice to know what is going on thanks
I do every other day for a bit over an hour, I alternate upper and lower body. So I always have a rest day in between..
Geo with some mad broscience lolol
Happy birthday bart
I don't think a fried CNS is an actual thing. I think people are just mixing up accumulated muscle fatigue with a "fried CNS." Our central nervous systems are so damn resilient, it'd have to take a hell of a beating to be affected that drastically
Overtraining to me is definitely when your body starts giving out. When you start tweaking shit with light weight, get your rest, stretch and recover.
Overtraining is a myth, deloads are a trap.
I'll hit a squat PR and go back after taking weight off and the lighter weight feels the same as what I PR'ed with the week before.
Do they do Cardio?
i love lu
I train around 1.5-2 hours a day, 5x a week and it works pretty well
Overtraining is ok every once in a while. I'll usually save it for a Friday, so i can recover in time for my next gym sesh
I watch every video just to see what Lu will say at the beginning
OVERTRAIN! 5% WHATEVER IT TAKES!!!!!!
I used to be like Alex i had tendinitis used icy hot and still went to the gym and went home icing my knees and feeling like shit the next but I'd still go to the gym but I've been slowing down
I never knew what fried cns was lol but I always hear yall taking about it but finally yall said what it was so now I know
How many eight hour arm workouts can I do a day, before it is considered overtraining?
you should do tutorials bart
It's not necessarily over training but it's under recovery
what does lu say at :13 ???
Or nah
Loll jk
So, I squat 3 times a week, but I am still a beginner lifter. Only been lifting for about two months. I've been having sharp stabbing pain in the shoulder, elbow, and knee joints especially when squatting. Anyone have any suggestions or advice about what is going on?
Honestly, you're probably squatting too much for your level and experience. The sqwat is a very technical lift and if you perform it wrong you can fuck your shit up.
People who squat on the daily usually have good form and technique; which allows them to squat every day without getting injured. If you are getting injured, you are doing something wrong.
You're probably right. I've been trying to check my own form, but thats not really the best method. It may be how I position the bar when I approach. I lift 5 days a week, but only do the squats 3 out of 5. I have noticed slightly less elbow/shoulder pain in high bar compared to low bar.
I also only squat heavy 1 out of the 3 days with the other two being more hypertrophy sets. Sometimes I vary from low bar to high bar. I got more weight on low bar, but recently i switched back to high bar cause I was getting a bit of joint pain.
LaughingSkull26 Maybe you are using a too narrow grip on the bar, which can be hard on the shoulder and albow. Also play around with different albow angles, and find the most comfy position. Or maybe the bar placement on your traps are off balance, so you are using too much your arms to support the bar, which cause you pain.
If I were you, I would take one week off, come back and squat 2 times a week, building up to 3 times a week when there is no pain.
I noticed when I approached the bar I rolled my wrist forward, so when I squatted the bar would put a lot of extra pressure on the wrist. I changed that up, and the workout wasn't that bad. However, I have noticed i experience pain in the right side of my lower back/obliques (like closest to the side of my back). My left knee hurts and my right lower back. How come?
does over-training cause depression or even hair loss?
Simply put, overtraining is tearing muscle fibers faster than your body can repair them
could we get on a video on tendinitis?
Can we just have Lu and Geo do a whole video in spanish for the lolz. Maybe have Bart join in with his fake spanish.
Pretty sure I have a fried CNS but I can't get myself to stop training
Ooooor NAH, only reason im here...he makes me laugh like crazy :p
Lu = vegeta
Lol I get it
lol
You just posted a video with Mark Bell and Mark Bell has an article on bodybuildingdotcom written by Mark Bell about frying your CNS. Mark Bell writes, "Fry your central nervous system (CNS) in coconut oil, you little wienie..."
As long as you don't hut yourself, and recover completely, I personally don't believe overtraining is a thing.
Under-recovery > Overtraining
I think you should listen to your body and deload when weight that shouldn't feel heavy, feels heavy
No pain no gain
I wanna deload and I know I should but I just wanna go ham :(
Bart is lucky to have geo
I think it's the other way around, no homo
Haha the semi-homo ^^ 😂love it!
You won't notice your fried CNS if you snort your preworkout.
I train everyday, 10-15 times a week. I don't have to deload. I just don't do legs. #5%bodyfat24/7
"Or Nah!"
Damn you guys all about training (which isn't bad) but do some cardio I bet if you played some ball you would be out of breath way too quick
Where's Bart!!
i used to over train like a motherfucker. honestly the guys who i used to train with over train like animals and now im training on my own, training to pre-fried CNS, whilst a few threw out their backs.
Overtraining = Training calves #TeamNoCalves Where u at Omar
Lu knows his neuroscience!
Im a skinny guy , when i say im skinny i literally mean im fucking skinny , im 16, i weigh around 42kg , and im around 5'4. Can anyone give me suggestions on how to gain weight and get bigger? I heard that i should eat every 2-3 hours , even if its not a proper full meal. I know im supposed to go to the gym often too but it seems scary lmao. please help me
I train every day but I also eat ice cream every day cause without it I'd be overtraining
I forgot what sleep is, lets get it
My goal is to get overtrained, hah.
I heard fried CNS is broscience.
Why do people deload?
Because going maximal weights or tons and tons of volume just beats up your body, going lighter or less volume gives your joints and muscles a chance to take a break, let your body heal up and cool down a bit. Some people alternate heavy and light days or they just go hard and then do a de load, it's just a time to take it easy and let yourself recharge.
Damn it when Lu was actually saying something intelligent, Geo took over and confused me XD
Can someone explain to me fried CNS better?
OR NAH!
ddamn you're gonna get plantar warts walking around with no shoes on
Or nah, it's science!
LUDAVEZ PLZZZZZ dendrites recieve, axons send LOL okok luv u side bae #3
301
Didn't go to the gym today for the first time in like 3 months.. FeltLikeShitBro.jpg
Idk what triggered the feet thing
it's not overtraining, its overGAINING
Ok, it's just me or anybody else got what this three guys talk about -- still don't know... WHAT IS OVERTRAINING? Please can you explain what is it, and when one is talking, can the other listing, just that!! i'm a follower though
I do like the Lu though.
weird doesn't show u guys train