I’m in my 50’s. Squatted 500x1, deadlift 620x1, benches 360x1 in the past. You think I’m gonna listen to some 20-something kid on RUclips? DAMNED RIGHT I AM! He’s absolute right!
Overtraining is real. I was a victim of overtraining for over a year because I was listening to "natural" fitness influencers that advocate high volume and believed that volume is the main driver for muscle growth. I overtrained couldn't sleep and was always constipated and completely lost sex drive. It was very difficult psychologically to reduce my volume and frequency but as I did I started seeing strength gains and I feel way better due to proper rest.
Quality info right here 🤙 I had two of these symptoms and it’s definitely due to over training. It’s hard to put the ego aside sometimes and listen to your body. But this video came just in time to instill some common sense in me. Thanks brother!
Kind of a crime that it took me almost a year of constant research to find this channel. Was overtraining all the time and didnt understand because others thrive on it. I was doing 4 workouts including drop sets to absolute failure. I plateaud and didnt gain much of anything. I took a week break and ironically thats when i grew as if i only did a couple workouts..
You found the light bro. Most people are in that trap but never make it out, just end up quitting. Let the progress begin now that you’re aware of proper drug-free training. Glad you found me bro, welcome🙌
This is very true. I can recover fine with your program every 4 days, but if I go for a strenous 10 mile mountain hike in the weekend, my poundages stagnate.
Fair play for having your own philosophy. Where can i read more about this style other than this channel because the internet is flooded with 4 days splits etc.
I've definitely experienced the majority of these, especially having trouble falling asleep. One thing I've noticed is that when I sleep poorly I get the brilliant idea of pushing even further in the gym, sometimes even doing extra volume cause I was under the notion that you slept better the more and harder you train. So it just became a vicious cycle for me. On a different note, I've recently found out that I've been called to military patterning and I'll surely do military service once I become 18 and finish school. This messes my training up for me, since obviously endurance will benefit me more in the militiary, especially in the branch I'm interested in. I'm thinking of training once or twice every 10 days for hypertrophy and cardiovascular / endurance training at least two to three times a week. Would this be sustainable if I use a slightly modified version of the 2 days per week program?
Yeah that can definitely work. Be attentive to your recovery and make sure you’re progressing on it, if you aren’t then abbreviate the training even more.
Theoretically, if someone were able to perform dips safety, would it be the better exercise for strength and size compared to bench because it moves the body through space and is easier to progress. It’s even called the ‘upper body squat’
Would you not make more progress if you OHP twice a week rather than waiting a full week also what about muscle protein synthesis? Is that not important for naturals?
Technically if you were able to progress in both workouts and train hard enough on it to stimulate growth and recover, it would be better, however, I've never been able to do so.
Going to 1 year of training, still not sure how many days of recovery is best for me. I currently train an A-B-A workout that I know you are familiar with, Monday- A, Wednesday- B, Friday-A and you alternate it for next week, so it's basically a 2 days split where I hit pushing muscle on workout A and Pulling Muscle on workout B, I would really like to know you're thoughts on it since I don't know what to believe now in the fitness industry,
@@polarityfitness Yes, but I structured my routine as low volume approach, like I only do 4 sets of back and 2 sets for biceps on my pull day, but I go heavy. So I hit total of 8 sets for back on the entire week if Workout B were scheduled twice on that 7 days period.
Is it possible to overtrain in only certain lifts. Like I’ve hit failure on chin-ups and bench and my strength is regressing on both but is going up on everything else
@@polarityfitness True in most cases but every now and again it seems productive to go against this. Seems like we can turn a lacking-pump into an amazing one just by working when your body normally wouldn't: providing our muscles/joints arent roasted already. It even seems that the soreness wears off during the warmup. It givs some UNfairly big pumps but I used to call myself a hardgainer. I tried to overtrain juuust a little to keep myself on my toes and created such a squiggly-muscled look that I acutally nervous laughed cos of how proud/surprised I was. I looked like a sarms rat but I don't even keep up with my creatine. Not something to do often tho. Say every two weeks I weed out a random rest day, especially if the previous session just didn't cut it. Great vid anyway. Is good to discuss this
I don't believe it. You could train as often as you like but if you aren't recovered enough to train hard enough to stimulate muscle growth, the extra frequency doesn't help, it hinders you. Don't get me wrong, the more frequent progressive workouts you can string together, the better, however, if you're training with the right effort with progressive overload in mind, the reality is that you can't train very often. Maybe as a beginner, but not for long.
You don't have to always add weight to the belt to be progressing necessarily. If you're adding the weight, but it's on your body instead of the belt, it's still progress. You should still be able to add weight to the belt on a bulk, but maybe not as frequently.
Honestly man what gives away drug use to me isn't always the physique, it's the method they used to build their physique. From what I can tell even tho I haven't watched his shit is that he's into the conventional bodybuilding methods.
@polarityfitness bro he doesn't even track his lifts. He go to failure on every set and only rests when he feels like it. And he does a lot of volume. (Personally I love Alex. I just noticed it's weird) but he doesn't look un natural at the same time
Arms and shoulders are considered small muscle groups. You won't get overtrained doing these. Have you ever done hard sets of squats or deadlifts too often over a period of time... Overtraining can put you off for days or weeks as your nervous system is not capable of carrying on, and It feels like extreme tiredness.
@@grez2548 I do full body 4-5 days a week do at least 10-20 sets on heavy compound movements like the big 3, and do some isolation movements aka like 10-20 on average most of the time on the lower end.
There's a saying the old time guys had ("old time guys" = legit pre-steroid era strength athletes that earned it). If you can lie don't sit, if you can sit don't stand, if you can stand don't walk, if you can walk don't run. What's the point? Directing energy. The body operates on one principle that was established long before weirder, steroids, arnold, the internet, youtube, greg nuckols meta-analysis. jeff cavaliere, brad schoenfeld, mike israetel, dan john, pavell, kettlebells, or the x3 bar. And that is feast or famine/fight or flight. If you understand that and have the resources you can build the body of your dreams. If you chose to continue to 'research' you either are trying to rip people off or want an excuse to avoid the pain of the work that is required.
The fitness industry profits off of confusing people. I personally don’t understand it even from a business perspective. Ultimately the person providing the most value from a selfless place of truly caring about their audience and community is who reaps the most fulfillment and reward.
I think these “influencers” are actually just confused themselves for the most part. That’s why there’s less and less informative content being produced and more entertainment in the fitness industry.
The wealthiest sell affordable consumed products. This information that you teach was killed about midway into the silver era thanks primarily to weider and his poster boy arnold. Arnold could affect real change. But in stead he choses to profits from this to this day. This is one of the things that makes him such a hypocrite. Who's going to buy magazines and supplements if they knew it could be done w/ food and proper training?
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Top information.. funny that you have a low subscriber count. People don’t want to hear the truth! Keep at it brother.
Thank you, my friend.
I’m in my 50’s. Squatted 500x1, deadlift 620x1, benches 360x1 in the past. You think I’m gonna listen to some 20-something kid on RUclips?
DAMNED RIGHT I AM! He’s absolute right!
This is incredible🤣🙌 love it bro. That strength is unbelievable btw WOW. In your 50s??!
(I’m now in my 50’s. Those lifts along with competing in Highland Games was in my 30’s)
The quality of your videos is really improving ! You’re doing a really good job bro.
Thank you bro!!
Overtraining is real. I was a victim of overtraining for over a year because I was listening to "natural" fitness influencers that advocate high volume and believed that volume is the main driver for muscle growth. I overtrained couldn't sleep and was always constipated and completely lost sex drive. It was very difficult psychologically to reduce my volume and frequency but as I did I started seeing strength gains and I feel way better due to proper rest.
It is definitely real.
Quality info right here 🤙 I had two of these symptoms and it’s definitely due to over training. It’s hard to put the ego aside sometimes and listen to your body. But this video came just in time to instill some common sense in me. Thanks brother!
My pleasure bro, glad you enjoyed it.
Channel is growing brother!
We're getting there slowly but surely bro.
Suggestion for the next video - overview:
- PPL
- upper/lower
- bro split
yep, the next video is on the best training splits.
Kind of a crime that it took me almost a year of constant research to find this channel. Was overtraining all the time and didnt understand because others thrive on it. I was doing 4 workouts including drop sets to absolute failure. I plateaud and didnt gain much of anything. I took a week break and ironically thats when i grew as if i only did a couple workouts..
You found the light bro. Most people are in that trap but never make it out, just end up quitting. Let the progress begin now that you’re aware of proper drug-free training. Glad you found me bro, welcome🙌
This is very true. I can recover fine with your program every 4 days, but if I go for a strenous 10 mile mountain hike in the weekend, my poundages stagnate.
Thanks dude. I really needed this info. Very timely.
My pleasure Dwayne.
Fair play for having your own philosophy. Where can i read more about this style other than this channel because the internet is flooded with 4 days splits etc.
Great information man, keep the good content going🚀
Thank you brother!
I've definitely experienced the majority of these, especially having trouble falling asleep. One thing I've noticed is that when I sleep poorly I get the brilliant idea of pushing even further in the gym, sometimes even doing extra volume cause I was under the notion that you slept better the more and harder you train. So it just became a vicious cycle for me.
On a different note, I've recently found out that I've been called to military patterning and I'll surely do military service once I become 18 and finish school. This messes my training up for me, since obviously endurance will benefit me more in the militiary, especially in the branch I'm interested in. I'm thinking of training once or twice every 10 days for hypertrophy and cardiovascular / endurance training at least two to three times a week. Would this be sustainable if I use a slightly modified version of the 2 days per week program?
Yeah that can definitely work. Be attentive to your recovery and make sure you’re progressing on it, if you aren’t then abbreviate the training even more.
I did full body 3x a week and have a bunch of issues but mostly I can’t fall asleep. Hopefully taking a week off does something.
SMART KID , HE IS RIGHT ON
Theoretically, if someone were able to perform dips safety, would it be the better exercise for strength and size compared to bench because it moves the body through space and is easier to progress. It’s even called the ‘upper body squat’
Why shouldn’t it be possible to do them safely. I only do dips for years. no bench at all. It works great for me🤪💪🏻
Dips are potentially more effective for a lot of people, it depends on your structure and if dips are doable for you.
Great video. I experience pretty much all of these!
Thanks man!
Yep and you get more anxiety from it too
Hey man i like your videos 💪 what do you think about making a deload week ? Do we need it if we train low volume ?
I prefer to take full weeks off every few months instead.
@@polarityfitness thanks for the answer man 👍👍
What's your thoughts on high intensity push mon, legs wed and pull fri repeat Monday
Would you not make more progress if you OHP twice a week rather than waiting a full week also what about muscle protein synthesis? Is that not important for naturals?
Technically if you were able to progress in both workouts and train hard enough on it to stimulate growth and recover, it would be better, however, I've never been able to do so.
Going to 1 year of training, still not sure how many days of recovery is best for me. I currently train an A-B-A workout that I know you are familiar with, Monday- A, Wednesday- B, Friday-A and you alternate it for next week, so it's basically a 2 days split where I hit pushing muscle on workout A and Pulling Muscle on workout B, I would really like to know you're thoughts on it since I don't know what to believe now in the fitness industry,
As a general rule of thumb, always have more rest days than training days. I like that setup, but instead, I'd structure it as an upper/lower.
@@polarityfitness Yes, but I structured my routine as low volume approach, like I only do 4 sets of back and 2 sets for biceps on my pull day, but I go heavy. So I hit total of 8 sets for back on the entire week if Workout B were scheduled twice on that 7 days period.
No drug abusing bodybuilder was harmed in this video
Is it possible to overtrain in only certain lifts. Like I’ve hit failure on chin-ups and bench and my strength is regressing on both but is going up on everything else
It's not necessarily indicating you're in an overtrained state, but you might have just hit a plateau.
What is your opinion about DOMS?
If I have DOMS, can I train?
Or wait for complete absence of pain?
I'm a firm believer in waiting until you're completely recovered to train again.
@@polarityfitness True in most cases but every now and again it seems productive to go against this.
Seems like we can turn a lacking-pump into an amazing one just by working when your body normally wouldn't: providing our muscles/joints arent roasted already. It even seems that the soreness wears off during the warmup.
It givs some UNfairly big pumps but I used to call myself a hardgainer.
I tried to overtrain juuust a little to keep myself on my toes and created such a squiggly-muscled look that I acutally nervous laughed cos of how proud/surprised I was. I looked like a sarms rat but I don't even keep up with my creatine.
Not something to do often tho. Say every two weeks I weed out a random rest day, especially if the previous session just didn't cut it.
Great vid anyway. Is good to discuss this
How many set and reps must have for an exercise in a week?
Thay always say naturals need to train more Often as protein synthesis only lasts 24 hours? Your thoughts on this?
I don't believe it. You could train as often as you like but if you aren't recovered enough to train hard enough to stimulate muscle growth, the extra frequency doesn't help, it hinders you. Don't get me wrong, the more frequent progressive workouts you can string together, the better, however, if you're training with the right effort with progressive overload in mind, the reality is that you can't train very often. Maybe as a beginner, but not for long.
@@polarityfitness I agree.. just wanted to get your take on things. Thanks.
So I shouldn't train for a marathon and try to build muscle?
No!🤣
"There's a fine line"
What is an approximate equivalent for a 225lb bench in terms of weighted dips?
I'm not sure, to be honest.
I mean is there a direct correlation between the two? Say I add 20lbs to my dip, will that translate to 20lbs added to my bench
You say 2 days per week is the best for natural lifters. Does the same apply for bodyweight workouts/calisthenics?
Yes. If they are intense and you are applying progression.
How should I warm up for weighted dips?
Bodyweight for 6 reps, then do half your working set weight for 3-4 reps.
How did you get your chin-ups so strong? I find it difficult to progress as I’m gaining weight
You don't have to always add weight to the belt to be progressing necessarily. If you're adding the weight, but it's on your body instead of the belt, it's still progress. You should still be able to add weight to the belt on a bulk, but maybe not as frequently.
Is ppl rest bad?
As in 6 times per week training?
@@polarityfitness like push pull legs then rest. Then repeat, so it's not 6 days in a row
@@sparkpeaks2430 😎👍👍
@@sparkpeaks2430 Depends a lot on the volume of the program you're running, the exercise selection and intensity.
@@sparkpeaks2430 way too much training man. I never advocate training more than 3 times per week.
who is this guy
This is the way to fix over training step 1: take a few days off 2: go on a bulk.
You think alex eubank is natty?
Most likely yes hes not that big just ridiculous chest genetics
Honestly man what gives away drug use to me isn't always the physique, it's the method they used to build their physique. From what I can tell even tho I haven't watched his shit is that he's into the conventional bodybuilding methods.
@polarityfitness bro he doesn't even track his lifts. He go to failure on every set and only rests when he feels like it. And he does a lot of volume. (Personally I love Alex. I just noticed it's weird) but he doesn't look un natural at the same time
Dude your recovery capability is far higher than you think if you get good sleep and eat enough no matter how hard you have trained.
What is the heaviest workout routine you've ever done, dude ?
@@grez2548 21-24 sets of arms/shoulders in one workout and it does not take as long as people make it out to be.
Arms and shoulders are considered small muscle groups. You won't get overtrained doing these.
Have you ever done hard sets of squats or deadlifts too often over a period of time... Overtraining can put you off for days or weeks as your nervous system is not capable of carrying on, and It feels like extreme tiredness.
@@grez2548 I do full body 4-5 days a week do at least 10-20 sets on heavy compound movements like the big 3, and do some isolation movements aka like 10-20 on average most of the time on the lower end.
Have you heard of sean nalewanyj and if you have what do you think of his content?
There's a saying the old time guys had ("old time guys" = legit pre-steroid era strength athletes that earned it). If you can lie don't sit, if you can sit don't stand, if you can stand don't walk, if you can walk don't run. What's the point? Directing energy. The body operates on one principle that was established long before weirder, steroids, arnold, the internet, youtube, greg nuckols meta-analysis. jeff cavaliere, brad schoenfeld, mike israetel, dan john, pavell, kettlebells, or the x3 bar. And that is feast or famine/fight or flight. If you understand that and have the resources you can build the body of your dreams. If you chose to continue to 'research' you either are trying to rip people off or want an excuse to avoid the pain of the work that is required.
The fitness industry profits off of confusing people. I personally don’t understand it even from a business perspective.
Ultimately the person providing the most value from a selfless place of truly caring about their audience and community is who reaps the most fulfillment and reward.
I think these “influencers” are actually just confused themselves for the most part. That’s why there’s less and less informative content being produced and more entertainment in the fitness industry.
@@polarityfitness The richest drive Lamborghini, and sell toothpaste.
@@polarityfitness "Less and less"?
The wealthiest sell affordable consumed products. This information that you teach was killed about midway into the silver era thanks primarily to weider and his poster boy arnold. Arnold could affect real change. But in stead he choses to profits from this to this day. This is one of the things that makes him such a hypocrite. Who's going to buy magazines and supplements if they knew it could be done w/ food and proper training?
Good form hinders your gains. That’s a first. Smh
Good form is important. Being a form Nazi on the other hand will prevent you from getting strong.