6 Tips to Help Overcome Overtraining
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- čas přidán 26. 08. 2024
- Today I will talk about how to overcome overtraining. I will go over 6 tips that all need to be used. If used properly you will be back firing at all cylinders in no time.
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Causes of Overtraining
The most common causes of overtraining are quick increases in frequency, intensity, or duration of training sessions, or a combination without the necessary recovery. Runners who increase the frequency of their interval training sessions, runners who are simply running too many races, and runners who suddenly increased mileage too quickly are at risk for experiencing signs and symptoms of overtraining.
How to Identify and Diagnose Overtraining
It is difficult to identify and diagnose overtraining because many runners consider excessive ongoing fatigue to be a normal part of training. There is also no simple test such as a blood test or clinical diagnosis to identify overtraining. And it is very individualized, so one runner might exhibit different symptoms than another runner. The best we can do is recognize the general symptoms earlier, then rest and recover.
More: What to Do on Rest and Recovery Days
Symptoms of Overtraining
Overtraining is not simply a physical phenomenon; it also has mental effects on the runner as well. Systems affected by overtraining include the musculoskeletal, immune, endocrine, cardiovascular, nervous, and hormonal systems.
Physiological symptoms of overtraining include:
Muscle/joint tenderness
Tiredness
Tightness
Decreased performance
Increased rate of overuse injuries
Insomnia/disturbed sleep patterns
Body weight loss
Nausea
Decreased appetite
Allergic reactions
Elevated heart rate and blood pressure
Head colds/persistent upper respiratory tract infections
Training fatigue/lethargy
Changes in menstrual patterns
Decreased coordination
Decreased heart rate at a given level of running intensity (by about five beats/minute)
Decreased strength
Decreased maximal heart rate
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#overtraining #OvertrainingMyth #signsofovertraining - Sport
Started off about overtraining, ended with fatherly life advice to enjoy our time on earth. This man is a fucking legend.
Absolute champion
RIP Legend
Definitely my problem.... I always feel weak, usually from lack of sleep.
Are you me?
i've been working 40 hours a week and lived on like 4 hours of sleep every night. Been lifting heavy wieghts and cutting a bit. defently a bad idea :) so i think i need to calm donw
@@lasselarsen5449 Definitely try to get optimal amount of sleep. Whenever i start to feel like shit and underrecovered it's because I don't get enough sleep.. EVEN IF I'm eating at a surplus.
Yeah can confirm 4 hours sleep as I increased steps. I've got some cramps now im cutting down walking about 3-4 hours a day strict diet worsened it. I was bored during the pandemic and walked a lot undid all my definition in the last 6 months. Started plateau then bloating up 5 pounds in one week and couldn't hit training goals. Still can't look at a run. I had to stop two days at 7000k steps 1.5 lbs gone already.
My overtraining is so bad I got all those symptoms plus being constantly tearful. You’ve helped me so much thank you
@Mordechai Brixton Bradley who
How long did it take you to recover bro?
@@samuelgebhard5461 My experience with overtraining is that it takes a month or two to fully recover from overtraining
I agree that more sleep is key, but when your main overtraining symptom is insomnia... it gets difficult. There's nothing worse than going to bed early and ending up with 5 hours of sleep when you should've gotten 10
I have that exact same problem man. Going to sleep very very early and waking up after 5-6 hours way before my alarm goes off. And can’t get back to sleep
Eat more junk,let yourself relax, don't go to the gym for a week, you'll be back 💪
@@binchili i dont want to get fat.
5 isn't insomnia.
@@sabertoothwallaby2937 5 hours of sleep is insomnia if you're laying in bed for 9 hours.
Thanks for this video
Ive been overtrained so long, I didn’t even realize it. I’m literally never not over-trained.
The dulcet tones - and sagely advice - of John Meadows is one of the best anti-inflammatory supplements available.
Taking a vacation a week off and just relax not just from the job the also from working out then when you hit the gym again you'll be fresh embody completely recover I make a point to do this and it really does help
Excellent video. I get wiped out so easy. I get grumpy, nauseous, tired and overly sensitive and irritable.
Man, this guy is a wealth of knowledge.
0:17 feels like intro belongs here
Damn yeah I be getting headaches, sick, out of energy, can’t sleep, my lifting went down, I’m slower in track, but a lil bit ago I was hardcore training
Jayden Ware Take a break from lifting. Increase calories and Vitamin Bs
How are you doing now ? I have been struggling with this for 6 months now and it doesn’t seem to get better
@@j1o2n3a4s5k6 hi bro, are you better now?
@@samuelgebhard5461 no 😂
@@j1o2n3a4s5k6 oh ok, sorry to hear that, i am also in an overtraining situation right now..what are your syntoms, do you have muscle tenderness/soreness?
This is golden advice not only for training, but for a lot of life situations, thank you john :-)
You are so awesome John! I have been overtraining for a very long time, and am finally admitting it. Your voice is so soothing and it's obvious you care. Thank you for helping others and delivering educational and super informative content.
thank you!
Thank you for these strategies and for your calm delivery🙏😊
My sleeping habits have become better but previously they’ve not been so good. Thank you for this video John everything you said is very important.
I really appreciate all the videos that you do. And this video came at such great timing and speaks to me. I think I have hit a wall of overtraining. I have noticed that my grip strength has gotten worse and I am starting to have elbow and knee pain. Also quality of sleep tends to be poor. It's hard to stop training when you really enjoy it.
Can't thank you enough for these videos! :)
When you like your own comment XD
@@jim6213lol
John is still helping people. He lives on.
John Meadows has THE best muscle related videos on YT hands down, you can tell by the way he talks that he is genuine and really wants to help. Thanks man!
thank you!
I was feeling fatigued every day after training. You helped me realize I was doing too much, I was pushing heavy weights going to failure with moderate-high volume. This week, I reduced the volume a bit, but kept the heavy weights, if not heavier, but did not go to failure. The workouts are great with explosive energy through out the whole workout. And I feel great, I dont feel drained the day after training!
You definitely know what you are talking about, keep up the good work!
I will be switching to your EAAs as soon as my BCAAs are gone.
I can relate to this. I've been taking every set to failure. By the 4th set my muscles are completely deflated. Very frustrating
Oh yeah well I had adrenal fatigue
@@sabertoothwallaby2937hi, how did you treat that adrenal fatigue ?
Wow. This guy actually knows what hes talking about. Kudos😊
I did a deload 3 weeks ago and I have still felt over trained since. I'll follow your advice to increase calories. You talk like a great father, thanks for the advice.
my current job has me working friday nights , saturday mornings, saturday nights. and sunday mornings. i am not getting enough sleep for 2 days it messes me up always, i have been doing this job for 5 months now. i feel like it's messing up my gains. There are so many factors in life that can prevent you from training and being physically and mentally fit
420protoman bro you have to make a choice, serve yourself or serve your boss
The choice was hard for me but I ain’t no slave , I choice family love and strength 💪💪 money can suck my high testosterone d
Exactly dude it comes to a point when one must decide to put physical/mental health first at the end of the day I would rather live a simple life and have my health over material assets.
Instead of working to the bone in a slave job hating your life , losing
Be strong brother
anthippo91 well said my friend
Yes Yes Yes! Every video has so much information, I have to start a Mountain Dog note book!! Thank you Mr Meadows!
I have over-trained over a matter of years. I have learned how to control it better lately though, and I am getting back there. Thanks for sharing your knowledge. Love your stuff and the way you approach things. Stay safe, man.
How do u get to know ur body and control?
Miss ya big guy !! The hi everybody knowing you were actually there on the other end made me look forward to hearing it daily. I Wasn’t a friend just a listener but miss the fatherly advice and listening to a great ,honest guy.
Hi mountain from sardinia!
Thank you for share your information and experience, i really enjoy your videos, most especially your approach in how you talk about something like that!
I don't know you but you look like a humble man!
Thank you again.
@Cthulhu now you do! And you should think to came here in summer! :)
Truly one of the best. I could listen to his life advice all day. Thank you again.
1 week into time off from gym. Issue is i work in a gym with just about every kind of kit around so it aint easy. Maybe another week. Sleep more. Eat more. Relax. Enjoy the odd pint/dessert. Stretch. Massage. Chiro. Dont take shit too serious. Take the odd risk and live a little.
Great video, fantastic information and advice. I am definitely one for OT’ing and lack of sleep which I need to work on.
Thanks for the great content MD 👍
you bet
I watched one video and ended up binge watching. Such a great resource for information and insight!! Thanks mountaindog!! What a guy!
thanks john really enjoyed the last one
Thanks for this video i have been running on about 2 hours of sleep per night for the Pat three months and my gym performance has gone down and I just feel burnt out, getting injured more frequently, definitely going to follow your advice
Thanks a lot! Everything is about balance all the elements of training stress, nutrition and recovery properly
This man was a legend and will be go down in history as a great person. It sucks seeing idiots getting hundreds of thousands of likes for click bait but information gold like this is so low. Get at it!
I scaled back on my training time and effort. Lost body fat gained energy and focus.
Lack of sleep & stress are definitely my problem areas. Thanks for the tip
You are awesome. Period. Thanks for this! My brother actually laughed his fever away when he were young. It really helps. Thanks again for sharing this.
I’ve been eating most of carbohydrates peri workout and it’s definitely helped especially after training. Thanks John
Verry good video about this subject overtraining is no joke thanks man!
Man, what a great guy. So sad he left us so early .
Great video John! You continue to educate. Much appreciated.
It's super easy to make me laugh and I'm like the least stressed person I know. Can't speak for anyone else, but I can 100% agree with that last bit
He won me over with this one. I've been listening to alot of his content lately. It so cool he left all this information behind. He's the only guy ill watch now. Not even Larry wheels
This is what I needed. It's awesome to see you read the comments and how you tell your fans how to treat them. This is awesome to see! An experienced bodybuilder who tells everything clearly and calmly how to probably treat an overtraining. Thanks for this awesome video! You're awesome!
thank you :)
given that so many people are on their phones or looking at screens all the time, those blue light blockers are so useful, and something so easy to do. I use a program called flux, really useful to help reduce disruption of sleep patterns.
that is a great one
Thanks Phil, just downloaded it.
Needed this for quite a while.. thank you!!
Thanks u helped me a lot I've been training for over a year with not one rest day I've been hurting myself an didn't even know it!
Fantastic video with simple and clear explanations. Helps sooo many people!
I realize this is an old video of yours . I have really enjoyed your Mind set and the way you educate your viewers. I am most impressed with your age and physic. And understanding you have had surgery's and set backs that is most impressive and has given me a Boost i much needed after years of surgery's . Thanks Good Luck and Stay Strong my friend . 🏋️♂️
If you want to learn more about recovery i'd suggest looking into Dr. Jack Kruse's work on how mitochondria gets damaged and how to prevent that. He has a bunch of videos on youtube
Good advice. Definitely more room for discussion on this topic. The hardest part for me is to have the humility to do the things that I know are good for me, even if they don't seem as important or a big deal in the moment. It can be easy to let small things slide here and there, like sleeping times and recovery work. It can also be difficult not to stress about doing all the things that are good for you. There's a balance to be struck there, to have discipline, patience, and humility to do the things that you know to be good for you, but also to let go of obsession and stress within those restrictions.
Thank you so much!! I've gone through 4 videos and this is the only one that got to the point.
Thank you for the advice, nothing more frustrating then trying to hit it hard 6 times a week and developing bicep and patellar tendinitis. It’s nice to know you can rest lol
Much needed ..much needed....best video ❤️❤️❤️❤️❤️
That stress part...Thank you, you're so awesome!
Good sound advice.....along complete rest from training for a week...
I don't have time to overtrain cause I'm always watching u vids!!!!!
haha, thank you!
Now I understand what is overtraining and how does it happen. I might be a victim of it. Surely one of the most amazing bodybuilding videos. Thank you so much.
Hello howling 💪Mad💪 mountaindog , When i watch your vids, you alway's so thoughtfull / zen and gentle in almost an funny way ^_^. When you talk or even listening to what other poeple have to say in your "how-to" vid tutorials, you do it with so much devotion. And that's what i like about you john. Especially the yes nodding scenes in your videos I find quite funny😁. You mentioned some great and to the point tips there in this video john, some of which i already "try" to apply & maintain since awhile ago. It's not always easy/clear what to do or not, when &/or why !!
Thanks for another great 👍 and interesting episode of Howling 💪Mad💪 mountaindog1 🐺..ARH-WOOOOOOOOOOOOOOOOOOOO .
thank you :)
sharing this. thanks as always mr meadows
🙌🙌Super great strategies & tips. Thank you 🙏
you bet
Wow...this is some VERY good info here! Thanks a lot for this!
Gold these two videos
Long story short, I was an elite wrestler, and as all high profile wrestlers, our coach instilled the mentality that there is no such thing as over-training. So I obviously adopted this mentality and kept it even after my wrestling career. Now I am in college and in a very rigorous architecture major, lots of all-nighters. I haven't stopped intense training since freshman year high school and over the past few months I have a loss of appetite, very low energy, gassed in the gym, and have to force myself to get out of bed everyday and drag myself to the gym. I now realize over-training is a very serious thing and I am going to employ these strategies to help! But I am currently on your Creeping Death 2 program (week 5) and I don't know how I should recover from over-training and continue the program as they both interfere with each other.
if overtraining is bad, alot of steps need to be taken...you can email me
mountaindog1 i would appreciate talking to you about it over email. Can I find your email on your website?
@@CoCDesigns hey mike, are you better now? How long did it take you to recover from overtraining, if so?
I had no idea I was overtraining until I noticed I was actually losing lean mass on my bulk! I decided to go on a lean bulk coming off a successful cut, first week went horribly wrong, I ended up gaining weight but my arm measurements went down and I really punish my arms in training especially... I upped my calories the following week and everything was good again, fast forward 2 weeks I've injured my neck twice and lost mass in my arms again, sleep is horrible and so tired I can pass out during training. Couldn't understand what I was doing wrong or if I was sick, then did some research and ticked all the boxes of someone overtraining. So I'm taking a deload/week off hoping it will help.
Great descriptions, great advices. Thanks.
Solid gold advice for life in general. Thank you man.
Love this man
Great advice. I overtrained walking. I'm at 15000-20000 steps strict diet. I got exactly 4 hours sleep recently and bloated up by half a stone in 2 weeks. I started with plateau in fat loss then gained fluid over 2 months for each few thousand I added 2-3 pounds despite being very fastidious with tracking would even photograph my daily intake double check. Overtraining is one issue I'd be at risk for, I went from 6k to 10000 steps and I supsect I got overtraining as I ran 3 times a week and my intake was a bit low. I've had success at 70000 steps a day over 2 days. I have found 7 days off resolves severe overtraining but a rest day 2x a week is needed but can't confirm as its just one experience. I was at my leanest with 2 days off a week. Its hard to break but advice is legit based on experiences since 2014 . Ive seen athletes do this and they struggle and are miserable . I'm going to take an average for the week and try cut by that along with a day off. I feel weird about doing less than 7k but I would do that if required.
I'm so glad I've found this channel. 😎 This info is GOLD. Thank you!
welcome!
Appreciated video man, much love
Class is IN! 💪
This is exactly what I needed. I’ve been having trouble sleeping for the past two weeks. I was tired but couldn’t sleep and would wake up in the middle of the night and be unable to fall back asleep. Thank you!
Love it, thank you for the awesome tips as always
I usually never disagree with John,
And this is not gonna be the time to do so lol. Always great advise!
:)
As somebody who currently works nights I tend to manage between 5-7 hours sleep during the day during my working week..Training in the evening and then work on the night for 10 and a 1/2 hours,I no that without just enough sleep (id need at least 6 hours) and without serious amounts of food (my main 3 meals and snacks inbetween)..without Coffee and pre workout aswell as a protein shake without all that I wouldn't be able to handle 5 days training per week at between an hour and a half to two hours per session,If I do feel over trained or weak I will move my days I train around and would always prefer that option but would take an extra day off training and do 4 sessions/training days to recover enough if needs be.
Love your videos and your advice - thank you for sharing!
Thank you. Bad tendonosis and PT couldn’t help much. Never heard of ART. Gonna look into it
rip legend
Lots of wisdom in that message.
I don't care what your age, training level, natural or enhanced, male or female, competitor or non; there are a few people worth listening to in this industry and one of them is most definitely Mr. Meadows. I'd say between JOHN MEADOWS, EVAN CENTOPANI, and ROBBY ROBINSON, they supply with you with pretty much all there is to know with regards to training, supplementation, and nutrition. Being a formerly starved, 100lb anorexic, i can tell you that the knowledge these guys supply, coupled with my own putting it to use has brought me up to a solid 150lbs, which means I gained literally 1/3 of my starting body weight in pure muscle. No I'm not massive, but I'm natural and a helluva a lot healthier and happier than I was 50lbs ago. LISTEN TO THIS MAN! I practically owe him my life.
wow man, THANK YOU
@@mountaindog1 Mean every word of it, brother. Thank you!
Also, I am of the belief that you can over train your CNS, but that it's virtually impossible to over train your muscle. YOu can can only UNDER RECOVER your muscle. Overtraining is thus just a symptom of under recovery (poor nutrition, supplementation, and/or sleep) OR sustaining too high of an intensity for too long. Volume training will rarely ever result in real over training, just under recovery. Thus if one is under recovering, adress nutrition/supplementation/sleep. If one is over training, adjust intensity and frequency. High volume training will not leave your CNS taxed. If you're over trainned back off the intensity but maintain or even increase VOLUME.
Bodybuilding training rarely results in actual over training, just under recovery. CROSSFIT results in chronic over training syndrome, and so will power lifting, olympic lifting, and strength training if one does not pay close attention to frequeny and periodization.
Thank you, mountaindog1! Good stuff!
Thank you John. Pushing the training and staying in the sweet spot with all of the things you mention is certainly a challange. What sort of ART therapist did you see about your arms?
active release technique specialty
always good content.. thanks for the tips
Let's take a second to acknowledge the strength of Mountain Dog's T-shirt game!
great information. Thank you for your work!
Well said. Thanks John.
Top guy. The good die young. God bless
Thank you for these great tips
We miss you sir🙌🏽
Great advice Sir, you will be missed
Most useful video I've every seen.
Great Video,For me overtraining is mostly CNS issue and i think that weightlifters are in biger risk cacogory because heavy weight wil destroy yoir CNS.
Čau
@@davislucins4865 Čau
Loved this video. Thanks John!
I had over training and it was awful. My strength went down so so far. I went from 12 pullups to barely 5. I finally am close to getting over it.
He truly knows. ☝️
Thanks John ... Pizza tonight!
We miss you king