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Overtraining - Slow Muscle Recovery (3 SECOND TEST)

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Rating: 4.0; Vote: 1

Overtraining is a very real thing and can show up in the form of under recovery, particularly over the course of a training cycle. The ironic thing about it is that most people who do succumb to it are doing what they think they should be doing to get results, only to find that by not allowing for maximum muscle recovery they are compromising their gains. In this video, I show you a quick simple test that you can do at home using a bathroom scale to get a better idea of how you are recovering from your workouts and whether or not you are heading down the road to overtraining. Grip strength has been shown to be reflective of the status of your central nervous system as it relates to muscle output. When you are tapped out and overdrawn, you will find that your grip strength weakens. You have likely experienced this first hand. Ever wake up in the middle of the night and try to make a fist? If not, try it. You-ll see that you just don-t have enough strength to make a very tightly clenched fist. This is due mostly to the diminished excitement of the nervous system compared to when you are in a wakened state. That said, if you were to test your grip strength during a similar time of the waking day you would start to get some insight into your CNS health over the course of time. If you combine these findings with an honest assessment of your performance in the gym, you could have a great deal of information to help you determine your status of recovery. For instance, if you find that you are not hitting any new personal records in the gym or your lifts are simply just stagnating, combined with the fact that your grip strength is testing worse-you are likely not recovering. So to do this simply grab your bathroom scale as I demonstrate in the video and squeeze. Take the measurement that you max out at. If you-d like you can take 3 measurements and take your best one. Alternatively, you can measure with one hand at a time. If you were to do this however you would still want to hold onto the scale with both hands, just be sure only to squeeze with the one you are testing. Most of the time, you would have to rely on a fancy and expensive piece of equipment called a hand grip dynamometer to gauge your grip strength. The option shown here is much more affordable and practical since many of us watching will have a bathroom scale that we can try this on. Regardless of your findings you want to be sure that you are doing everything you can to maximize recovery if you are a drug free lifter. The ATHLEAN-X Training System at is geared expressly for those guys wanting to look like professional athletes without having to be one. Put the latest training principles and workouts to work for you while avoiding the pitfall of overtraining that bites the average gym goer and holds back their gains
Date: 2022-04-22

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Comments and reviews: 10

Chimp
Okey am I overtraining?
-Monday-: -Chest- & -Biceps-
(12 sets chest, 10 sets biceps)
-Tuesday-: -Legs- & -Shoulders- & -Traps-
(12 sets legs, 12 sets shoulders, 3 sets shrugs)
-Wednesday-: -Back- & -Triceps-
(12 sets back & 10 sets triceps)
-Thursday-: -Legs- & -Shoulders- & -Traps-
(12 sets legs, 12 sets shoulders, 3 sets shrugs)
-Friday-: -Chest- & -Biceps-
(12 sets chest, 10 sets biceps)
-Saturday-: -Back- & -Triceps-
(12 sets back & 10 sets triceps)
-I finish every workout with face pulls and farmers walk. -
-Chest-: 24 sets
-Back-: 24 sets
-Legs-: 24 sets
-Shoulders-: 24 sets
-Biceps-: 20 sets
-Triceps-: 20 sets
8 weeks of training, 1 week rest.
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Teodor
Can someone tell me please am I am overtraining? I am 15 years old boy 72 kg and 1. 77 meter height. I am working out 2 times almost every day. I do kickboxing 3 days per week as well as martial arts also another 3 days a week and every day except Sunday I do home workout with dumbbells for 20 minutes. I am doing this program for 2 weeks now and I feel a bit exhausted and dizzy every time I have to go to the gym or just to stand up and do my home workout but still I don't lose the intensity and I am as productive as possible.
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Tyler
Ive been training every day for the past month without rest days, just because some changes at school/work have got me stressed a bit. Well, in the last two weeks my grip strength has gone down VERY noticeably. Also, I feel that my energy each workout is declining a tiny bit. After watching this video I am pretty sure I need to just take a bit of a break. Im not sure how though. Once the gym becomes part of your routine, its hard not to go.
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Leo
-You lazy bastard are training too much! -
My brain: wait, what?
(No, but, for real, I have a serious overtraining issue. -Not enough-, that sounds constantly in my head when I'm training. And when I don't train I feel weird. I don't get it! Like, I know I HAVE to get my recovery, and I'm really trying to, but it's the psychological aspect that intrigues me. Why the hell do I feel like that when I train)
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LittleWhite
So many people struggle to get enough time in the gym. I'm over here struggling to keep my lazy ass out of it. Lol crazy to think but I do wish I could train full body to failure everyday. I'm impatient for my results but that will only enable me to optimize my efforts and recovery in the most efficient balance. I also LOVE the pump. I get how other people see fitness as a chore but not for me no sir.
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Nikis
This is actually a very interesting test. When I first starter squeezing the scale I could barely do 70kg. Two months later I managed to squeeze 95kg with both hands. And if you are wondering, I do train with grippers now and then but not as seriously anymore as I have found out that it has been holding my training back. For those who really need to know. I am 18, 184cm tall and weigh around 81-83kg.
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Grant
Question: how many sets can I do in a day? Example: if I do chest and biceps, with each body part having 4 exercises and 4 sets each (16 sets per muscle group for 32 sets for a day, is that to much volume in one workout? Or, is there research that quantifies how many hours of rest I need if I wanted to do chest in the morning and biceps in the evening. Thanks! .I'm a BIG fan of your content. Grant
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peter
I hd a really hard back, bicep day I did my pull-ups and preacher curls and rows and I did sets like I picked a random number of weight and increased it, and did drop sets now I'm feeling sore not like I used to after 2 days or something like this. I feel sore right after training I hv no grip strength I slipped up 2 times on the lat pulldown machine. I'm scared
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Glen
At 52 one benefit I have found to my age is being able to judge when I need a break. Knowing when you can still push through or will fail? I use to bang my head against that wall relentlessly. Even to the point that it would compromise my immunity and I would get sick. I don't normally get sick very often. Have not had so much as a cold in some nine years now.
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ME
People say dieting is the hardest part of bodybuilding. I would like to disagree. Resting is the toughest part! I get so hungry and stoked for every workout, i wanna crush that shit. My tendons usually let me know when im overdoing it. and by then its a little too late. Take a few days off. Jog, play a sport. but dont crush the weights. Hard to do, I know.
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