Is overtraining broscience?

[The Keto Kid]

I see these Instahoes training ass every day and they have giant asses and legs, guys in prison train chest like crazy and they have huge thick pecs. But according to some it's overtraining,  yet they seem to be getting gains, what do you guys think?

[LurkerNoMore]

Not if you are recovering from it.

[Hypertrophy]

Overtraining is real, but don’t go by what anyone says.
Simply do this experiment: Pick any weight training movement, like bench press or curls. Determine your 10 rep maximum.
Then the next day, warmup and  do three sets of heavy 8-12 reps where the last rep is very hard but not to complete failure. Now do this everyday for 2 weeks straight.
Eat all you want; sleep all you want

Retest your 10 rep maximum on the 15th day and tell us how well it went  

[oldtimer1]

Here is my bro science. If you are lifting heavy, with low to moderate reps to failure then once a week does the job. If you are training with volume with moderate weight for muscular endurance then you can hit it twice to even three times a week. There are few animals like Ronnie that can train heavy and twice a week a body part. Of course there are no hard fast rules.

[Thin Lizzy]

Overtraining is real, but don’t go by what anyone says.
Simply do this experiment: Pick any weight training movement, like bench press or curls. Determine your 10 rep maximum.
Then the next day, warmup and  do three sets of heavy 8-12 reps where the last rep is very hard but not to complete failure. Now do this everyday for 2 weeks straight.
Eat all you want; sleep all you want

Retest your 10 rep maximum on the 15th day and tell us how well it went  

Solid post.

What essentially happens is that you end up in a chronically fatigued state as there aren’t as many muscle fibers firing. This puts more stress ones that do fire and they are more prone to being strained.

If there are any runners here, imagine what would happen if you attempted to run an all out 5K every day. It wouldn’t end well.

[Mr Anabolic]

Overtraining is a relative term and largely depends on age, training frequency, diet and rest.  To me it is a combination of the following symptoms:
 
1. Nervous system and adrenal fatigue.
2. Lethargy that never seems to go away.
3. Insomnia.
4. Injuries are more frequent.
5. Constant joint pains.
6. Mental burnout.  

And I've had them all.  

After age 45, my 'balls to the wall' training days were over.  It was difficult to accept because I was so used to training that way since I was 18.  I'm going to avoid the TRT option until it is absolutely necessary.

[Coach is Back!]

No, it’s not “bro-science” I did two videos this week one was on over training and the other on Sarcopenia

[Hypertrophy]

Solid post.

What essentially happens is that you end up in a chronically fatigued state as there aren’t as many muscle fibers firing. This puts more stress ones that do fire and they are more prone to being strained.

If there are any runners here, imagine what would happen if you attempted to run an all out 5K every day. It wouldn’t end well.

The running example is spot on. I met an Olympic level runner a few years back- always ran 5K races in the mid 13 min range in races. He said he only did a maximum speed 5K every 2 weeks or else he’d be overtrained! Most of his running was at or below his aerobic threshold. He was also a PhD student in sports physiology and had access to all the latest measurement tech to verify his training condition.

[oldtimer1]

The running example is spot on. I met an Olympic level runner a few years back- always ran 5K races in the mid 13 min range in races. He said he only did a maximum speed 5K every 2 weeks or else he’d be overtrained! Most of his running was at or below his aerobic threshold. He was also a PhD student in sports physiology and had access to all the latest measurement tech to verify his training condition.

Power lifters and Olympic lifters do not train to failure until late in the cycles.

[Thin Lizzy]

The running example is spot on. I met an Olympic level runner a few years back- always ran 5K races in the mid 13 min range in races. He said he only did a maximum speed 5K every 2 weeks or else he’d be overtrained! Most of his running was at or below his aerobic threshold. He was also a PhD student in sports physiology and had access to all the latest measurement tech to verify his training condition.

Distance runners at that level run 80-100 miles a week. Too much high intensity will put you on the shelf in short order.

It’s really about muscle type. The type IIx fibers respond to high intensity/ low volume. Sprinters do 6-8 reps of 60 meters and call it a day.  Distance runners use mostly Type I and Type IIa which respond to low intensity/high volume and medium intensity/ medium volume.

[tres_taco_combo]

see my feeder post... one reason i have big ass arms

keto - respond to my PM 

[SF1900]

see my feeder post... one reason i have big ass arms

keto - respond to my PM 

PEDs?

[Coach is Back!]

PEDs?

Who cares?

[SF1900]

Who cares?

It matters when he is implying the sole reason he has big arms is because of his training.

No one likes liars.

[tres_taco_combo]

It matters when he is implying the sole reason he has big arms is because of his training.

No one likes liars.

i never make mike o hearn claims - or skip lecore claims etc  -

I am not a coach, I am not selling anything or promoting anything  - i dont give out training tips much - i have some unique ways to smash through plateaus  - feeders, 20 rep squats programs , few diet ideas, posing for next level gains, mesomorphs to take hot yoga etc etc

my goal is to get my IFBB pro card in mens classic and i will eventually i will compile a list of unique methods over the years that have worked for me - lets say "contrarian" ideas to make gains. maybe 5-7 problem solver ideas ive used for success

ive taken alot of good material from forums over the years so if i can give back -



ALSO ---  my advice is a under the assumption you are serious lifter who has their diet, sleep, supplementation and mindset in play etc etc.  -

 

[Coach is Back!]

It matters when he is implying the sole reason he has big arms is because of his training.

No one likes liars.

I don't think he ever implied that. Isn't awfully presumptuous to think that a person cannot recover with out it?

[Coach is Back!]

i never make mike o hearn claims - or skip lecore claims etc  -

I am not a coach, I am not selling anything or promoting anything - i dont give out training tips much - i have some unique ways to smash through plateaus  - feeders, 20 rep squats programs , few diet ideas, posing for next level gains etc etc

ive taken alot of good material from forums over the years so if i can give back -

 my advice is a under the assumption you are serious lifter who has their diet, sleep, supplementation and mindset in play etc etc.  -  

 

Hold on here. I've been on here for 20 years and if anyone knows I wouldn't sell shit on here it's me. Why would I sell or promote anything on here when EVERYONE knows EVERYTHING? lol

[The Keto Kid]

So why are these instahoes asses and quads humongous? Why are these guys in jail doing 1500 pushups a day chests gigantic?

[kreator]

I see these Instahoes training ass every day and they have giant asses and legs, guys in prison train chest like crazy and they have huge thick pecs. But according to some it's overtraining,  yet they seem to be getting gains, what do you guys think?

these chicks use light weight and high reps and photoshop. Girls with good genetics train like shit regarding intensity and most of them have tremendous asses an legs. We have some in my gym, clueless chicks emulate insta thoths, do a couple of squats, glute raises, walking lunges without breaking a sweat and their asses and legs are really something. Would eat the corn ...

[TTfit]

As I age overtraining becomes more and more real. It didn't exist in my twenties or thirties though.

[Griffith]

Maybe not for the muscles so much.

But for the tendons, tendinitis could be an issue.

[karasan]

I have a question if some one out there has an answer or educated guess.
I have never been a “nerves of steel” type of person.
When I am agitated my voice trembles and my heart races but some people function amazing under extreme stress
Is there any corelation between neurological strength and ability recover High intensity training.
So overtraing is mostly over taxing nervous system in my case, my better bodyparts are the ones develop on low intensity high volume training.
Can we assume nervous recovery is over looked factor in over training as it is not only pile on calories and sleep well thing.

[ratherbebig]

undertraining is far more common.

most people undertrain, they cant even keep up going to the gym once a week for a year.

[Hypertrophy]

I have a question if some one out there has an answer or educated guess.
I have never been a “nerves of steel” type of person.
When I am agitated my voice trembles and my heart races but some people function amazing under extreme stress
Is there any corelation between neurological strength and ability recover High intensity training.
So overtraing is mostly over taxing nervous system in my case, my better bodyparts are the ones develop on low intensity high volume training.
Can we assume nervous recovery is over looked factor in over training as it is not only pile on calories and sleep well thing.

Yes to your questions. Read about the hormone Cortisol. It is not overlooked in training research. It is the primary hormone signaling overtraining.

[Mr Anabolic]

I have a question if some one out there has an answer or educated guess.
I have never been a “nerves of steel” type of person.
When I am agitated my voice trembles and my heart races but some people function amazing under extreme stress
Is there any correlation between neurological strength and ability recover High intensity training.
So overtraing is mostly over taxing nervous system in my case, my better bodyparts are the ones develop on low intensity high volume training.
Can we assume nervous recovery is over looked factor in over training as it is not only pile on calories and sleep well thing.

Would make an interesting study.  I've never read anything to correlate this.

Stress (mental or physical) causes cortisol release.  Excessive cortisol is catabolic and will hamper growth and recovery ability in anyone, regardless if they have nerves of steel.