Topic of the week: Is Overtraining BS?
- 06-13-2018, 06:39 PM
- 06-13-2018, 08:10 PM
But my view could be skewed because I, personally, don't seem to tolerate much volume/frequency. It's like putting a pale white guy in the sun for 5 hours (me) and a dark skinned African for the same time and then asking them if sunburn is real or a myth. The African may say - sure, if you are put for 10 hours a day and the pale guy will say - yeah, after about 1 hour!!! Look at these blisters!
But I also think many people train with much lower intensities than they realize when they are doing 10 sets per bodypart. If you are not working hard, you will have to have more volume to compensate. Not saying that everyone who tolerates 10-20 sets 2x per week and is natural isn't working hard, but I personally can't even fathom working at a high level for that long and believe it is rare.
06-13-2018, 08:15 PM
Yes. When we discuss volume what we are actually talking about is time under tension near the point of failure at a certain percentage of max. So someone that does rest pause will need less sets than someone who does pump training but the Time Under Tension at failure is actually the same
06-13-2018, 08:17 PM
07-05-2018, 01:01 PM
I’m new here, but can’t imagine how anyone could question if overtraining is real or just an excuse.
07-12-2018, 09:03 AM
08-01-2018, 08:48 AM
Overtraining is real, in particular for natties.
But there is more than "training" to "over"training. Sleep quality and quantity, and stress, are crucial and play a huge role in recovery. I believe a natty trainee with optimal sleep and and minimal stress would still reach overtraining, but with a lot more difficulty compared to a typical worn-out corporate employee.
08-01-2018, 01:57 PM
08-01-2018, 02:00 PM
08-01-2018, 02:27 PM
08-01-2018, 02:30 PM
09-20-2018, 09:32 PM
The protein synthesis window lasts 1 to 2 days (for natties) depending on the muscle trained, bigger muscles like legs are closer to 2 days, abs would be closer to 1.
The thing about hypertrophy is its really hard to overtrain it, one is more likely to burn out their CNS before that. As long as hormones are ok and as long as nutrition is good, we are able to repair a massive amount of volume.
Its the nerves that are delicate. Once the nervous system is worn out, its really hard to offer any kind of effective stimulus for growth.
09-20-2018, 09:42 PM
Turns out most who use the term mean CNS recovery. Once i understood the difference everthing made a lot more sense.
Now its a simple balancing act, hammer my nervous system till it needs a deload. Then train low intensity and high volume (hypertrophy based) for a couple weeks till my nerves are refreshed. Rinse n repeat.
09-20-2018, 09:43 PM
09-20-2018, 10:02 PM
10-30-2018, 07:33 AM
I think it is more of a case of non-recovery is what most folks consider overtraining. Body is so wound up from a training session that insomnia is a result. That happened to me a few years ago when I was working out twice per day.
12-07-2018, 03:50 PM
Some of the comments in here are amazing, here are my two cents. I will not get drawn into a large debate.
Fatigue is real and therefore overtraining is real. Every person dissipates fatigue differently.
When we workout we generate fatigue, between workouts we recover from that fatigue. There is both CNS Fatigue and Muscular Fatigue. Both will impact the body differently.
In general fatigue becomes a problem when it interferes with general fitness ("general fitness" being the fitness tasks you are wishing to perform). For example, lets say you Bench 405 and you do a bunch of workouts you are carrying extra fatigue and therefore only bench 380. This is a simplistic version of overtraining. Generally, overtraining is when you have numerous workouts spanning a period of time that generate more fatigue than the body can dissipate. As a result performance decreases.
12-27-2018, 11:00 PM
I'm a little late and haven't read all of the responses.
Yes, OT is real as I dealt with it really really badly. From the time I went from too much training (overreaching) to noticeable recovery from my overtraining symptoms, was almost 18 months.
I was a runner, ran too too much, too many races, etc. I literally ran until my quads were sore for over a year straight, even after being forced to stop running. My sleep was the worse ever, appetite screwed up, apathy, depression, all kinds of stuff l. It was a dark time, I couldn't train at all, sleep, nothing helped. I went to all kinds of doctors looking for what was going on and the only thing that helped was time and rest.
I know I'm susceptible to it again as I have the drive to push beyond my limits. Also lyle McDonald has an awesome 9 part series on OT and overreaching.
01-05-2019, 09:55 PM
01-05-2019, 10:03 PM
At the most, about 45 a week. What all started it was high miles already,but then I ran Thanksgiving 5k at 100%. Stupid me tried to race a half marathon 3 days later, and crashed at mile 4. My legs were still sore from the 5k and I don't know what I was thinking when I raced a half so soon.
Worse yet was after I sort of recovered from the soreness and fatigue that lingered from that week of races, I continued to increase mileage and tempo runs instead of cutting back. I desperately needed time off and not more training. That was 7 years ago but man was I stupid.
01-05-2019, 10:26 PM
01-05-2019, 10:37 PM
High Intensity Training log, wedding prep:
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