Overtraining - And How to Enhance Recovery

[@fruitloops3718]

If you think 30 is older. I started working out again at 55. I'm now 58 and in my best condition ever. However, I do require more rest for recovery. It's been a slow comeback and days I feel good, I work out hard and days I feel weak then I just workout less on those days. The key is listening to your body. It will tell you where you are.

[@daddylonglegspidersdontexi3210]

good on you mate

[@lilledrum]

I hear you mate. I started again at 47 and expected to be able to do as much as when I was 18! Definitely takes longer to recover but it’s so satisfying and I’m extremely grateful that I started again.

[@LTPottenger]

30 is not old for recovery but training years and training level matter a lot. For a pro athlete 35 is ancient.

[@colmwhateveryoulike3240]

Thanks that's encouraging. I've just turned 38 and starting again.

[@loot6]

Yeah thinking 30 is ‘older’ for a man is pretty ridiculous, it’s literally the beginning of the physical peak for a man. Strangely 20 year olds still think 30 is like old age or something.

[@villatour]

“As far as your physiology is concerned, being stressed about work, rushing off on a big commute, that’s like a workout.” Wise words. Wise words.

[@sheadoherty7434]

I've been overtrained. You don't see it coming, but when it starts you don't acknowledge it. I noticed it happening when I wasn't recovering even after two days rest, my strength was depleting, I was getting sick and I couldn't sleep.

[@timt8925]

@JonnyC 289 eat more and sleep more also lower volume and intensity

[@exp3905]

JonnyC 289 stop totally for two weeks. Eat well and sleep a lot. Quality sleep...

[@leonardoisidoro3224]

JonnyC 289 sounds like your testosterone levels were lower then usual

[@indigosoul732]

Zinc-50mg,magnesium- 250mg,D3-100mcg,fish oil-1200-3600mg.7-8 hours sleep,and stay hydrated. eat well,and get as much sunlight as you can.the supplementation should bring you back within a couple weeks,if not sooner.

[@famine7514]

Shea Doherty do deloads. They are essential,

[@John89375]

Recovery part starts at minute 12:00 1- sleep 8-10 hours 2- eat more healthy 3- Meditate and one week of deload 4- Balance your lifestyle activities, intensity and relaxing

[@tylerjohnson4]

the goat

[@caiolucasnovais3676]

The mvp

[@heibai555]

Guy on the internet: Overtraining doesn't exist! Me: Trained 6-7 days a week 3-4 h a day. Gets 7 injuries in 2 years. And had to quit triathlon. As a 17 year old. This guy's spitting facts. Great video.

[@aasimshaikh9647]

That would have been some rigorous shit!!

[@Adiadi-uj3ud]

As a 17 year old I trained almost every day from 2 to 6 hours too lmao why we do this to ourself

[@heibai555]

@@Adiadi-uj3ud Probably because were too dumb, to do some actual research and don't get when to quit.

[@martynjukes482]

Agree fully. I was still training MMA and BJJ 7 days a week (sometimes twice a day). Add those numbers to a job in construction and when I hit 40 my body just dissolved. I blew out both knees, busted my rotator cuff and tore my bicep off it’s tendon. I was forced into inactivity but still ate like a fighter which made me blow up weight wise. This turned to depression. I’m now training with weights and low impact cardio with the hope of regaining even some of my previous health.

[@heibai555]

@@martynjukes482 Holy crap man. Good luck.

[@phillips8366]

“In order to overtrain, you have to train first,” - David Goggins. So wrong. “You can be overtrained from life,” is so much more accurate, and I think people see (and feel) it all the time. I personally don’t think there are any true “nonresponders” to exercise, just chronically fatigued people suffering from “21st century syndrome.” Great video, love that there’s a name for that chronic fatigue.

[@Magnulus76]

That's why most people would probably benefit more from low intensity exercises to start out, like yoga, walking, that sort of thing. Those activities actually enhance recovery from stress, rather than add to it.

[@phillips8366]

@@Magnulus76 100% agreed, well said.

[@csabadanyiko6096]

A few weeks ago I had a back injury that made me stop working out for about 3, almost 4 weeks. Before that I was training really hard for months. To my surprise during that 3 weeks of rest and recovery I noticed that my muscles kept getting bigger without lifting anything at all.

[@nikos.1644]

Bro, I know exactly what you're talking about xD I had to take a 3 week break from lifting because of illness after illness. During that time I learned through several YT-training-coaches (mostly Dr. Mike Isratel) that such a break was WAY overdue! I had been training to failure on every set, every musclegroup, every session for the past year, because I believed it was the way to go. Boy did I not acknowledge the importance of deload and recovery, while also underestimating the impact of mental stress. Some "Juicer's" advice out there is straight up dangerous! Anyway - the weeks go by without me lifting a thing and sure enough my arms keep growing :D not a SIGN of muscle loss. I assume this is what they call a "hypercompensation" reaction of the body. In hindsight this whole story really scares me and I'll never let it get this far again. Huge muscles are nice and everything, but they are worth nothing compared to your health.

[@W34RD07]

THAT INTRO! You seriously have gotten funny You've gotten far!

[@TheBioneer]

Thanks man :-D

[@michaelwood5007]

One punch man influenced?

[@incorectulpolitic]

@@TheBioneer Must Read ebooks(download, read and share them before they get banned/deleted): Virus Mania: How the Medical Industry Continually Invents Epidemics, Making Billion-Dollar Profits At Our Expense by Torsten Engelbrecht(Author), Claus Köhnlein (Contributor): www.5gexposed.com/wp-content/uploads/2020/03/Virus-Mania55tt66.pdf BÉCHAMP or PASTEUR? A Lost Chapter in the History of biology: www.mnwelldir.org/docs/history/biographies/Bechamp-or-Pasteur.pdf OR here: archive.org/details/bechamporpasteur00hume_0/page/8/mode/ Electromagnetic Radiation is Genotoxic: pdfs.semanticscholar.org/3fb0/144129aa2d25615295fa401418baf6dd6f30.pdf?_ga=2.78110804.1928195418.1596472559-448939896.1596472559 Dirty Big Pharma Truth: www.dirtybigpharmatruth.com/the-false-foundations-of-modern-medicine.html Viruses Can't Spread - Why The COVID-19 Virus Doesn't Exist And Is Exosomes (Banned By KZbin): www.bitchute.com/video/hGsTnJ77wh99/ P.S. Hitler started with ‘’science’’, ‘’doctors’’, ‘’experts’’ and medical tyranny. CARING CORRUPTED - The Killing Nurses of The Third Reich: kzbin.info/www/bejne/iKubmJhqltxrjdU P.P.S. COMMUNISTS/BOLSHEVIKS ALWAYS HAVE THE POLICE AND ARMY PERSONNEL ALL WEAR COMMUNIST/BOLSHEVIK UNIFORMS ON THE DAY AFTER THE ‘REVOLUTION’. THE PEOPLE WHO WERE SHOT FIRST WERE SMALL AND MEDIUM BUSINESS'S OWNERS, THE ‘’CONSPIRACY THEORISTS’’, OR BETTER SAID THE COINCIDENCE THEORISTS, THE OLD, THE SNITCHES(yup, snitches were/are useful idiots), PEOPLE WHO COULD READ, PEOPLE WHO WORE EYEGLASSES. CASTRO GOT HIS ORDERS FROM THE BANK OF CUBA WHICH IS OWNED BY WALL STREET WHICH IS OWNED BY SATAN WORSHIPING PEDO CANNIBALS, WHO OWN AND RUN THE MEDIA/IDIOT BOX. THINK ABOUT IT. THINK HARD. IT'S RIGHT IN FRONT OF YOU. Louis Pasteur Recants His Germ Theory: www.susandoreydesigns.com/insights/pasteur-recant.html Soil Theory vs Germ Theory: members.iimetro.com.au/~hubbca/soil.htm#Pasteur TO BE OR NOT TO BE? 150 Years of Hidden Knowledge: www.whale.to/p/bird.html HOW THE FAKE NEWS ARE MADE: kzbin.info/www/bejne/o4O1nWOCjaqql7M NIH Removes 5G-Coronavirus Study From Website: www.infowars.com/cover-up-nih-removes-5g-coronavirus-study-from-website-following-infowars-expose/ The Ugly Truth About 5G: banned.video/watch?id=5cebbcae896f39001248173 It’s just a mask. It’s just six feet. It’s just two weeks. It’s just non-essential businesses. It’s just non-essential workers. It’s just a bar. It’s just a restaurant. It’s just to keep from overwhelming the hospitals. It’s just until the cases go down. It’s just to flatten the curve. It’s just a few inmates. It’s just to keep others from being scared. It’s just for a few more weeks. It’s just church. You could still pray. It’s just prayer. It’s just until we get a vaccine. It’s just a bracelet. It’s just an app. It’s just for tracing. It’s just to let people know you’re safe to be around. It’s just to let others know who you’ve been in contact with. It’s just a few more months. It’s just some more inmates. It’s just a video. It’s just a post. It’s just an email account. It’s just for protecting other from hate speech. It’s just for protecting others from hurt feelings. It’s just a large gathering but for protests. It’s just a few violent protests. It’s just a little micro chip. It’s just a blood test. It’s just a test. It’s just a scan. It’s just for medical information. It’s just to store a vaccination certificate. It’s just like a credit card. It’s just a few places that don’t take cash. It’s just so you can travel. It’s just so you can get your driver’s license. It’s just so you can vote. It’s just mail-in voting. It’s just a few more years. It’s just a statue. It’s just a monument. It’s just a building. It’s just a song. It’s just a lyric. It’s just an anthem. It’s just a few words. It’s just a piece of paper. It’s just a book. It’s just a movie. It’s just a TV show. It’s just a cartoon character. It’s just a piece of cloth. It’s just a flag. It’s just a dog at a protest. It’s just a religion. It’s just a holiday. It's just your guns. It's just the police. It's just the military It's just your freedoms....gone forever. And "It's just" the way they planned it. “And how we burned in the camps later, thinking: What would things have been like if every Security operative, when he went out at night to make an arrest, had been uncertain whether he would return alive and had to say good-bye to his family? Or if, during periods of mass arrests, as for example in Leningrad, when they arrested a quarter of the entire city, people had not simply sat there in their lairs, paling with terror at every bang of the downstairs door and at every step on the staircase, but had understood they had nothing left to lose and had boldly set up in the downstairs hall an ambush of half a dozen people with axes, hammers, pokers, or whatever else was at hand?... The Organs would very quickly have suffered a shortage of officers and transport and, notwithstanding all of Stalin's thirst, the cursed machine would have ground to a halt! If...if… We didn't love freedom enough. And even more - we had no awareness of the real situation.... We purely and simply deserved everything that happened afterward.” ― Aleksandr I. Solzhenitsyn , The Gulag Archipelago 1918-1956 The real, true compounds that ARE causing ALL the health problems ARE reported once in a while but COMPLETELY ignored by the satan worshipping mainstream media whores... but sure they do promote the boogey man, never proven, ridiculous, completely out of touch with reality, delusional germ theory(invented and promoted by a satan worshipping pedo freemason): www.theguardian.com/environment/2019/nov/27/impact-of-air-pollution-on-health-may-be-far-worse-than-thought-study-suggests www.dailymail.co.uk/sciencetech/article-7715309/Light-pollution-driving-INSECT-APOCALYPSE-scientists-claim.html www.dailymail.co.uk/health/article-7755847/Breathing-London-air-like-smoking-160-cigarettes-year.html www.dailymail.co.uk/health/article-7804993/Living-polluted-cities-make-likely-depressed-attempt-suicide.html www.dailymail.co.uk/health/article-7763401/Cutting-air-pollution-brings-health-benefits-WEEKS.html off-guardian.org/2019/12/03/dont-look-dont-see-pesticides-in-the-msm/ www.dailymail.co.uk/health/article-7810811/Switching-unleaded-petrol-caused-dementia-rates-fall-15-year-Europe-North-America.html The same deaths that go unreported every year are being given a new diagnosis: co(n)vid19(84). 🤣😂😅 Diabolically genius level to take over the world. They know the sheeple are dumber than a second coat of paint. There are only 7 viruses: 1. Stockholm Syndrome 2. Cognitive Dissonance 3. Milgram Experiment 4. Normalcy Bias 5. Learned Helplessness 6. The worship of the idiotbox/ teLIEvision with the con/scam artists in it 7. Statism

[@chrisawesome3091]

@@incorectulpolitic wtf

[@RJ3220]

I'm a 20 year old in a 49 year body. I detached on of my pec muscles whilst doing dips. It was like tearing meat. I learned the hard way about over training. Please take rest seriously.

[@lampy922]

U good now man?

[@davidh7088]

Maybe he's torn his typing muscles too

[@gnatdagnat]

WTF. Is it healed?

[@fireblade9781]

hey u good now?

[@77dris]

I literally used to workout with with heavy weights for 3 hours, completely fasted for 16 hours, followed by 30 mins HIIT and about 20k steps every day, 6 days a week, for 2 years. I did get in the best shape of my life! But for the last 6 months, I lost muscle and strength for sure, and almost developed an eating disorder.

[@SaifAlikhan-wy1zs]

Eat less worry less and look ripped.

[@laramieholliday8402]

Wow remarkably close to my regiment

[@itsoracle]

eat more

[@d4mdcykey]

This is easily the best, most thorough video I've seen on Recovery. I suffered from the same 'syndrome' you described, that is when I was younger I not only worked out everyday, I usually did two per day, one early, one late at night. I was so addicted to The Pump I literally could not get enough. Combined with this I was only getting about five hours of sleep, eating junk, and constantly stressed. This was back in the day when muscle-mags were the only source of info, and of course those juice heads were telling everyone the workouts THEY were doing while jacked on steroids and whatever else. Those BS marathon workout routines they insisted on caused countless injuries and health issues in thousands of people; smh. So much better these days where you can get science-based, rational information. I'm in my mid 50's now and never felt better: clean food, plenty of sleep, relaxation techniques, yoga, and smart, hard workouts. Thanks for your channel, you have great topics.

[@kdp2575]

This is scarily relatable for me. I started training properly at uni (finishing 1st year as I write this). I went from doing very little exercise to joining boxing and doing 2 long workouts a day, eating 4 meals a day. At one point I lost 7kg in 12 days. But I felt like I was wearing myself out. My joints were always hurting, and I guess for me that was overtraining. Hopefully I can take the lessons I learnt in the gym from this year and apply them in the future

[@Magneticlaw]

Been training since my early teens, am 44 now, and have crap for recovery ability, along with a fast metabolism, but after much trial and error, I've settled on Mike Mentzer's HIT training, with healthy Keto (lots of veggies). I train once a week, sometimes longer, and I don't feel guilty about the long recovery time, and I'm finally making appreciable gains. Conversely, my old training partner was able to lift for several hours a day, Mon - Fri, and he made consistent, amazing gains, and naturally. It absolutely is about effectively playing the hand you were delt.

[@garretnachowicz442]

This may have just saved my workout routine. I used more recovery days and the results improved. Even weight loss started progressing again. Thank you.

[@divinedbag]

great video man, the stress angle needs more awareness and attention. most of the time we're not even aware of the small little stresses we put on ourselves from modern living and they build up over time.

[@W34RD07]

I usually keep a week break after training a month. It feels great! And mostly train every other day but weekends are off. Sometimes I just go and train from Monday to Friday without taking breaks cause I feel so energetic.

[@TheBioneer]

Yeah taking a week off can make a massive difference and the first session back is always a beast!

[@W34RD07]

You know it!

[@dronewhono5714]

Holy shit why haven’t I seen you before, you have so many good and great videos thank you man soo much, wow never stop creating great thoughtful, wise, intelligent content, thank you thank you, people like you make my day/life. Hit the bell and subbed 👍.

[@WHclips7]

Love what you are doing with your videos, Bioneer. Keep it up. PS-one reason special forces trainees don’t encounter overtraining as much as you might expect is because body weight exercises and metabolic training don’t have a huge neurological cost. It’d be different if they were doing heavy deadlifts and squats every day, however. Also, it helps to eat enough. I don’t really encounter problems with overtraining as long as long as I’m eating enough healthy calories, though certainly more than when I was 18.

[@YannMetalhead]

My whole body was hurting and my joints were about to break and my strength was diminishing, took two week off (like, no training whatsoever) and came back stronger than never. Overtraining is a thing despite what some may say.

[@TNumbers]

Haha funny you mention this because this is exactly what happened to me. Taking 3 weeks off and will be back on Monday with a bigger emphasis on my recovery

[@YannMetalhead]

@@TNumbers Congratulations! Recovery is part of the training too!

[@TheSkaterguy668]

Man, thanks for making this video. I went from 190 5’8 to 170 by cutting to 1500 calories and running/strength training 6 days a week. It’s been a little over 2 months and I always wake up after maybe 4-5 hours of sleep and my irritability has sky rocketed. Definitely going to take a week of just relaxing and eating.

[@nickkerinklio8239]

It’s hard to heal and recover when you’re eating so little. I regularly eat at a calorie deficit if I’m not paying attention and it causes me to recover extremely slowly.

[@blacklyfe5543]

What does irritability mean

[@TheSkaterguy668]

@@blacklyfe5543 i would get easily irritated at small things

[@stanrodger6510]

Great video. I struggle to accept that it's time to take a break even when I'm in pain cause it feels like making excuses, but I'm gonna take recovery seriously now for sure

[@thomasrichards460]

Definitely agree with that seasons analogy that you and Elliot mentioned. I was getting stronger in my leg sessions and all of a sudden I sprained my ankle one night. I haven't done a squat since then, and it can be depressing. But again, similar to the seasons analogy, this time will come and it will go

[@aszh]

100%

[@jameswoodall9261]

Just turned 77 and the largest problem I have is recovery. No problem going to the gym and working hard. Doing less isn't part of the program. But watching your video should help. Should!!

[@bradmanlovebite9817]

That's a brilliant ratio! 544 likes to 1 dislike (of which I'm sure was a accident!) Nice one man. Loving these topics. Your channel and work is pretty unique, as no one else really delves into these topics in such depth. Am legitimately learning a lot. Cheers!

[@TheBioneer]

Thanks very much! I've been really fortunate with the people who watch my vids :-D

[@AHECTORMOJICAUSMC]

Great job Your drive and commitment to working out with all the other information Has improved my life, my workout, and overall outlook on life. I'm 63 feeling much better, more alert, and running more. peace

[@Mgh101590]

This video is 2 years old this is my first time seeing it I'm a new subscriber I love your content and I can definitely say I am living proof that overtraining exists like you said in your video I was listening to these KZbin Stars claiming that over training isn't real I did a dirty bulk went from 180 lb to 250 lb of course not of lean muscle that's impossible there was a lot of fat in there so when I decided to lose weight I would go to the gym hit it hard for 2 hours then go down to my local River run for 4 miles daily and then one day it happened boom I snap both of my quads ended up in the hospital with rhabdomyolosis, kidneys shutting down, and liver taking a lot of damage overtraining is 100% real listen to your body I remember I was always sore but it was painful it wasn't your regular soreness from working out my legs were always in pain and I thought it was normal because these KZbin Stars claimed that pain is weakness leaving the body.

[@TheGmiah]

I felt like he was talking about my life! Story of my life with getting bigger and then getting injured and starting over again and again. Amazing channel, keep up the good work :)

[@keremyzc7210]

For me, endurance/cardio work helped a lot, allows me to recover really fast from heavy lifting.

[@jasonstation]

With all my spare time in lockdown - I think I just experienced overtraining. Not talked about enough. Great video!

[@ninamartin1084]

The advantage of getting older is that the body sends out stronger signals when it's abused. Combined with learning to listen to your body over decades of training it really makes me appreciate being in my 60s.

[@johnwilson7104]

You and Red delta project should do video together.You guys are both underrated man you guys deserve more

[@freyrarinbjarnar3581]

I’m middle aged, like you, I could put in extreme amount of physical effort compared with today. That was part of my work day, digging, carry heavy stuff, and all kinds of manual effort. At the same time I would go out drinking one or two nights a week into the small hours. I worked 10-12 hours, 7 days a week for whole 3 months of summer. No matter drinking or alarm clock I woke up before 7-8 am. I cannot do that today, but I’m working on building that type of endurance again. Thanks, mate, for your videos; good discussion!

[@SiLVERSERG]

I've watched quite a few of your videos but this is the one that gained you a subscription. A lot of individuals are affected by almost ALL of these issues. It takes effort and years of research or self development to realize all the things that can bring down your recovery and overall happiness. And here you go, just bullet point linking a wide variety of topics masterfully. Keep up the good work!

[@TheBioneer]

Thanks a lot, glad you enjoyed the video :-) Yeah I think this is an important topic that often gets overlooked. Fact is most of us are spread way too thin unfortunately!

[@shkotayd9749]

48 and getting back in to it. 100 burpees every 1-2 days now and my rest breaks are getting closer to 1 min between sets of 10. Finding the key is a good warmup and REALLY open up those shoulders and other joints with good full body stretches before start. Ppl werent kidding: As you get older, it gets harder. Just have to work your way back up is all and do what you can consistently. I am a HUGE guy too, when in shape at 300lbs+. And now that I am steady, I am increasingly adding variety in. It can be done guys. But also yes, you can overdo it. Listen to your body and back off when you have to. There is always more time to get back in to it later.

[@benja_mint_condition]

I don’t know if there is more wisdom to share on the subject of overtraining and recovery, but this was most excellent. I’d love to see you do more videos on the subject.

[@brycethoreson9216]

10:38 well that went 1-100 real quick

[@cotexlp3168]

True I wasn't expecting it to turn from a little animation that shows someone slightly annoyed to someone actually shredding his body with a keyboard that was really surreal

[@Anthonydanells]

Since i discovered your channel been watching as much as i can espically this one, i have epilepsy so when i have a seizure it takes days to weeks to recover (desperately always wanting to get back to training) currently waiting for my right arm to heal(exercised, had seizure, in hospital, the iv cause an minor infection in the vascular system in that one arm and was told it should recover on its own but some veins arm firm&bruised) Its depressing & maddening during quarantine, even went out and got some EAA's (i ran out months ago anyway)hoping it may speed up the vein recovery.

[@chrisgens5887]

Things will get better, my man.

[@amirhurwitz1789]

by far the best fitness channel that i never see anyone talk about. keep up the good work mate!

[@antonis81]

BEST INTRO EVER! Man I really enjoy your videos, very informative and well prepared. Keep up the good work! Love the Goku moments as well.

[@TheBioneer]

Thanks :--D

[@marksimon8393]

Great video, I never really looked at my recovery like that. I usually go to the gym 5 to 7 days a week, but always on the go with my 2 boys sports. They have a stressful schedule. I always feel like I don’t recover enough from soreness.

[@blacklyfe5543]

Try going 3 to 4 times a week

[@creativesuit1930]

All really amazing info. I think the most important point is the deload week. Listen to your body!!! You will know when its time for a deload week. Your body will tell you . You just have to listen. I like how you clarified the difference between overtraining and under recovering. Unless you have an immensely physical lifestyle outside the gym it's doubtful that you're overtraining.

[@KillerKrossChannel]

This entire channel is outstanding. Subscribed

[@flothoejmand8452]

high stress during workout - no stress after + eating nutrient dense food and a LOT of it :p drinking plenty of water and getting good sleep. All those boxes checked, and you will still be limping about with doms after a nice barbell complex. I guess the nature of the training is an important aspect too intensity/volume/good form all that jazz :) TY for another great video !!!

[@davidcedric3268]

I have experienced, here in London, all that you describe about the life style. It took me many years before I understood I had to slow down and let myself recovery phases. Coffee is a drink that I love and never drank it to wake up. However, I still had to reduce it quite a bit. There's nothing to add to these info you shared about this recovery topic. I should say "I wish I heard those info years ago", but I'm glad I experienced it myself so now I know how to balance. Thank you for your sharing.

[@michalchik]

I'm looking at the disease of fibromyalgia as an impairment in the recovery systems effectively making it so that even normal activity essentially causes muscle breakdown and flow repair like overtraining does. It's associated with sleep disruption High cortisol levels and possibly inflammatory syndrome concluding autoimmune attacks against muscles. But it has a lot of the same features as overtraining

[@shermansadventure1151]

If you're suffering from fibromyalgia you should try taking turmeric everyday, as it has loads of benefits, but is especially good for treating fibromyalgia! A cup of warm almond milk, turmeric, ginger, cinnamon and honey at the end of the day is definitely the best way of taking it; ginger and turmeric have amazing anti-inflammatory properties as well. Also, it's definitely best to avoid drinking tap water, as it contains sodium fluoride, which is harmful in numerous different ways, but specifically it will massively exaggerate symptoms of fibromyalgia. Toothpaste and mouthwash contain sodium fluoride as well, so it's definitely best to get some fluoride free stuff.

[@martinepeters9891]

I've been thinking this exact thing for the last 30 years. 30 years ago people said that I was just making it all up. Even doctors denied the existence of fibromyalgia. I've had it ever since puberty.

[@AverageGabriel]

Well. after hearing all that i need your professional advice. You are the Bioneer! I trust your research the most. The Job: 6am - 4pm; parts puller for car dealership, heavy lifting all day, utilizing heavy compound movements, with weight resistance, averaging 50 pounds or more. Movements used the most are sumo squats, military press, deadlifting, and hammer curls. Tires are the cause of sumo squats and military press because they are upstairs, stairs are narrow with high rail gaurds, I carry 2 tires each arm, after squat lifting them into a military press so they can get over the railing as I walk downstairs with extra weight. This weight range is insane, we have tires that are giant and light, small and heavy, and vise versa. Some tires are 80 pounds alone, so have to make 2 trips up and down the stares, doing 2 tires each arm at a time sometimes. The hammer curls come from picking car batteries off various leveled shelves. Some car batteries are over my head and I have to use all my neck and shoulder muscle to lift them, standing on my toes. Deadlifts come from heavy boxes on the ground, boxes of oil etc. There is also plenty of push and pull training all day at work, with engines and transmissions of all sizes, windshields, side door panels for sprinter vehicles, catalysts (those long heavy pipes) etc. The Training: Every 4am is yoga and calisthenics before work. After work I do the noisy, heavy kickboxing routine on my bob body "bag"?. I train one day, rest 2 days as far as the heavy kickboxing goes, since I already lift all day at work and do similar anaerobic training with weight, because I'm a ticket puller for techs working on cars. I have to be fast pace all day long. Based on my other comment and this one, do you think i'm over-training? Is my diet off somehow? Or am I just impatient with myself in the process?

[@joeowenstalkingsense4439]

Glad I found this amazing and informative video. I was getting a dry mouth and mild headaches I first put down to no drinking enough fluids but it was actually anxiety due to everything mentioned in this phone.

[@lilledrum]

Thanks mate for another brilliant video. Very helpful and motivating. I love how well researched you are and how clear your explanations are.

[@HondaRedWhiteAndBlue]

The best science based training Chanel you cover every topic keep it going and keep finding out new things

[@paukung1403]

Thanks so much for this treasure trove of information and perspective! Keep up the amazing work and may it be well with you, bro!

[@saihinadir]

This video was something I really needed to see. I'm 25 and my ability to recover and grind like crazy has dropped drastically compared to my late teens and early 20s. I remember I used to study, work a part-time job, and party while being on time for my training sessions ( I did Judo, Kickboxing and was enrolled in a street workout team) I recall having maybe one rest day every 10-12 days only. By the time I turned 24 I started to feel exhaused by doing 1/3 of what I used to do... It really is frustrating. When training, I have to make sure to not actually go all-out if I don't want to be crippled by soreness and fatigue the next day. I guess we have to accept we must adapt to our age

[@silv3rf0x75]

How do you only have 43k subs? I really like your content.

[@veg0machine]

124k

[@Andy-sz2dt]

378k

[@bertmeersman3612]

712 !

[@sriramabhaktahanuma]

I like the way you present and the way you express man. Keep going, you are doing something useful.

[@lukedavis6711]

This is one of the best videos ever made🤯 thanks so much for your knowledge

[@starkiller258]

37 years old and keep on going don't stop

[@carsonrutz9659]

I have seasons for sure. I have changed my diet, stopped smoking cig's. I was working out at a good pace seeing gains before i quit smoking. I smoked for such a long time a got smokers cough as i quit and it put me in a state of sickness for 2 weeks. I haven't been able to regain my energy since then. Thank you for your vids. Helping me get out of this hole.

[@jorgemarchi2494]

Congratulations¡ You've done the best description of overtraining I ever read.

[@williamelijah9762]

Great video man! This video was spot on and verbatim everything I am dealing with currently. This video really helped.

[@Jagunco]

I was in a rut for a lot of my mid and late 30's , training but not seriously. Also I had to admit recently that I have an alcohol problem which of course didn't help matters. I was a bit overweight for my height and therefore struggling with my preferred art of capoeira. At the start of the second year in lockdown I was as out of shape and heavier than I'd been in over a decade and drinking more than ever. I knocked he ball out the park on this with new training regime and diet and quit the drink. I lost a load of weight and my fittness is much improved, but I was doing two training sessions 5 days a week swapping between kettlebells and kickboxing. Now in my mid 40s my body wasn't responding as it used to. I still try for 5 days a week but I've injured my shoulder and both knees are shot now, so kick boxing and a lot of kettlebell exercises are on hold. I'm now doing a lot of kneesovertoesguy stuff for my knees and avoiding anything that hurts my shoulder, which has now been bad for 5 months as I keep trying to go back into it. It has gotten to the point though where a spin kick will leave me limping for the rest of the day and I'm so sick of my shoulder hurting I could spit.. but I have high hopes for recovery

[@bradley6377]

Just recently discovered your channel. TONS of great insight that I'm going to work into my everyday life!

[@25thVictor]

Good to be learning from your recovery videos when I'm still young :) To summarize though, it's pretty much just "chill" lol If you wanna heal you gotta take the heat off and chill regularly. Slack a little, sleep more, eat some tasty food, calm down, have a picnic, etc. Just chill around a bit, very cool Also my body forced me to sleep more than regular, I can thankfully not have any alarms so I just wake up when I do but my body usually only sleeps for 6. Got knocked out for 12 yesterday and 10 today. For the bluelight, my glasses come with bluelight filters and my phone has it's own bluelight filter on from 12a to 12p.

[@nwfl775]

I feel like it makes a huge difference at what age you actually begin your resistance training journey. I'm now 33 and have been trying to get into calisthenics for the past year and haven't done any resistance training or much sport before that. So there is not much muscle I can build on and I'm starting completely from scratch. I made the mistake of training without a program designed for beginners and had a lot of stress at the time in my life. After several months of training too much (with bad form) I had muscle knots in my shoulder and a shoulder impingement. Although I have recovered from this injury partially and have resumed my calisthenics journey with a proper training plan, my affected shoulder never quite feels the same since and it's always a lot stiffer than my other shoulder. It's almost like the knots/trigger points never went away completely regardless of what I do. Also my deltoid on that side feels much weaker than the other. I've tried so many different exercises to loosen the knots, have been religiously working on my mobility and incorporate deload phases to counter under recovery. I would appreciate some advice if you have ever experienced anything like this.

[@jamesmcclusky3120]

maybe myofascial release could help?

[@formerlyknownasanessential2623]

How is your posture? I had same thing kind of except younger age. Your pelvis is probably tilted a bit naturally. You can tell by which way your natural hairline grows naturally. If it goes back naturally one way, then that’s the way your pelvis is tilted. From there you can fix your posture by writing with the other hand, and then the rest will come over a couple months. After that, then start working out again with the proper muscle memory. That’s what I did and it worked lol

[@xyzyzx1253]

Go and see a physio!!

[@RJ3220]

I can train harder than I usually do. However, I can't do anything else, like run my business, in my recovery periods as I'm so knackered. I want to keep fit to give me metal clarity for the other things I'm trying to do with my life.

[@Pentagathusosaurus]

I don't think I ever physically overtrained but I used to workout 5 or 6 days a week and do Judo or Jujitsu almost every day on top of that, sometimes twice a day. When I was training for my first national level championship as a brownbelt I was stressing the crap out of myself and many days I left training feeling pissed off because the session didn't feel like it was helpful to me. I got to that competition, lost two fights and was out like that. Losing was exactly what I needed, made me realise I needed to just relax and enjoy my training. I started to improve my technique so much faster after that and more importantly I started to love my sport again and to enjoy life more.

[@jtucker4462]

Gosh watching this again, 10:31 gave me quite the shock. I wasn’t expecting that Adam😅

[@albussd]

The part about working out in uni time and now is so true. At uni I had a lot more time to rest and relax. Now that I'm working, it's much harder than one can imagine.

[@timparkes4718]

I’m not a top level athlete but I ran a little bit everyday, I lifted heavy 4 to 5 days a week and I train bjj 2 to 3 times a week. After months of doing this I was overtrained, actually clinical overtraining. My blood tests showed high ck levels and my kidneys were fucked. I’m currently taking time off, I felt like shit for weeks. So yes, you don’t have to be a top level athlete to be overtrained. Good video

[@DarkoFitCoach]

Tim did u recover from overtraining and if yes how did i do it and how long it took?

[@harry.pottered]

Terrific video and a fantastic channel in general. Great stuff and thanks for putting together such good content! Unusual to find this much information in a video and still have a practical, common sense, real-life approach to it delivered as part of the information. Makes it so much more useful in figuring out which bits you can easily fit into your life that'll give you the most bang for the buck, and which things you'll have to leave for another day. 👏👍

[@davebeecher6579]

I'm 66 had 2 good days training now pain is here,but that's my life,I'll go easy tomorrow, it's funny watching 30 year old complain about age but that's life anyway thanks for the good video work and stay safe

[@formerlyknownasanessential2623]

Can you still pack on muscle at that age?

[@MS_249]

This is the most helpfull video about recovery, that I have found so far!!!🏋️

[@DoughnutDragon]

10:18 i don't drink coffee as i find the smell alone makes me feel sick. And i don't wake up to alarms and in the rare case i do, you don't want me to because i wake up ready to fight anything and anyone thats in my way. I don't use an alarm and haven't in years. If I sleep and I'm late to something then my body needed it and you wouldn't have wanted me there earlier anyways unless you wanted a fight to the death. It's also not easy for me to get to sleep. Partly because the night energizes me. But typically I'll lay there for 3 to 4 hours trying to get comfy and fall asleep. (Distractions or not, I've tired both.) Even when i was younger I'd read like 6 or more hours everynight in bed and if i didn't then i was just laying in darkness for a long time. That being said when i do fall asleep i sleep like the dead. I used to fall out of bed in the middle of the night when i was alseep and wouldn't notice till i woke up on the floor in the morning. Sleep is probably the hardest part of working out and exercising.

[@ivanozo6040]

best fitness channel

[@TheBioneer]

Thanks :-D

[@HamseMusseMahamed]

I'm 22 thanks a lot for this information I just started the gym and this is great news to no if a take some days off I won't lose muscle as long I eat enough and rest.

[@jayromepagtama2843]

Good work man,as always.Thanks for the tips👌

[@masterfoggy88]

Finally someone to give a time frame, not just stating the obvious....

[@mxtt.238]

I’m going to become a superhero because of your channel

[@parthtanwani597]

Please make a video on macros and what you took throughout now including mistakes

[@kingja2000]

Oh, before I watch this I gotta leave a like. Because I know this will be an amazing video.

[@silasditzer]

i am currently in a realy bad state. Every Symptome of overtraining like sleep/ performance/ appetite/ motivation/ sleep etc. and correlating ofc many of depression. I went threw pretty stressful stuff (which im not comfortable sharing) then i trained bjj about everyday plus 2 sessions of strengh training per week. Well i did switch up my programm but the stress never realy decreased... it kept rising actually. Then ofc i was in school .... half asleep ..... but i was there and had to take private lessons ofc because well i was asleep in school. Basically this went up in about a 3 year perioid, in which i took a break because of two injuries about half a year of that time. i am now struggling and dont know what to do. i cant not train because then i got no structure in my day and i feel miserable one because i dont train and secondly because i lose musclemass and my overall physical shape decreases with my strengh and endurance. Who can i get help from? Any specific doctors/ therapies? how long does it take and what to do during that time? its pretty hard beeing depressed knowing excersise would help yet if i get to do something its about nothing and i feel terrible before, during and afterwards....

[@rosaliefelberg5522]

Super helpful. Noticed the graphic novels in the bookshelf!! 😍

[@dudoklasovity2093]

one of the best videos on the topic! thanks

[@BandoDNC]

2:27 what kind of injuries? 🤔🤔🤔

[@m.abdullahfarrukh4558]

Great vid my man

[@tomm2024]

Your videos are always top notch in terms of actionable information so thank you. I love coffee too but tend to take a deload week from caffeine once in a while, cold turkey. The withdrawal symptoms are a useful reminder of the addiction - plus the first coffee back is incredible! I like your lion analogy, have you read Why Zebras don't get ulcers by Robert sapolsky? He's an expert on the biochemistry of stress and as you can see from the title uses a similar analogy to illustrate how out of control our stress environment is. Just to challenge the sacred... You didn't mention video games, again I enjoy playing games but am very aware that it's hard to go from scraping an existence in a post nuclear wasteland to sleeping like a baby... Sometimes looking after yourself and self care isn't hedonistic!

[@TheBioneer]

Thanks :-D A deload week from cofee is a very good idea, though I actually think it would hurt my productivity quite a lot... which is worrying in itself! I have not read that but it sounds really interesting, I'll check it out. Thanks for the recommendation :-D And yeah you're totally right about computer games. I have this problem because most of the things I do in my 'down time' are still pretty active (mentally if nothing else). I love gaming, reading action comics, watching action films, writing articles for my site when I'm supposed to be 'resting'... I wouldn't have thought that computer games would get you exciteable enough to damage your physical recovery, though they're probably not great before bed (due to the blue light if nothing else). Hopefully meditation can help mitigate some of this constantly wired behaviour...

[@GaryYoung-eq1ph]

Try decaf!

[@tijihbakungfu977]

Nice video... I think I do lots of over training 1st I did full body workout for 3 days each day I was overtraining. Now I do 2 day of over training full body. Now I got good results. I do workout Tuesday and Saturday. And rest of the day I do martial arts training.

[@SamSarwat90]

Dude, you are gold! Keep up the good work!

[@kakufreaks]

Thank you for the content. big fan from Brazil.

[@aayushsingh4645]

The blue light app is not really as helpful as people say as it turns the screen light toward a red or orange hue depending on the screen quality which is worse than the standard white light of the screen, as the red hue signals your brain that it is still day and keeps it awake. Sadly the only and best way to counter the screen light is to not use the screen, or if you have to do it, opt for a big screen like a laptop or desktop which is away from your face compared to a phone which you have to hold closer.

[@mikemoore2791]

O M G... my eyes are open. Wow! No more morning coffee drunk at 5:30-am during commute. 🤯🤯 im overtrained on life, definitely. Wow!! THANKS BIONEER.

[@filayofish1]

Genius content, well done as always

[@davebeecher6579]

Thank you for all your help, again

[@goodboyconformist]

Always great content!!!

[@Raswidr]

Hey, thanks for the informative video! Could you do an entre video on how to improve sleep quality?

[@TheBioneer]

No probs, thanks for watching :-D And I actually did one on this topic a while back - but I'll definitely be coming back to this topic in future!

[@Thattyguy_]

"im not doing that bc im badly addicted and i love it" = mood, idk if i even workout anymore bc i enjoy it or bc i need an excuse to take pre workout

[@therickoshae]

dude I am 51.5/11 and 16 1/2 stone I train in judo .bjj karate kettle bells and free weights .I am a lion I have just found your channel an find it very informative and thank you for your work

[@patrick91134]

What if youre ADD (attention deficit disorder) and caffeine literally doesnt affect you like the normal person?

[@patrickdykmans7384]

Excellent content, you will get those views eventually!

[@gregoryrockfellow871]

Really helpful. Thanks for what you're doing.

[@AverageGabriel]

I totally feel like I'm at the point you thought you were. Like.. I reached my prime and starting to slow down. I'm turning 32 soon and have noticed that this year, sleep and food have been the most demanding they've ever been for me and in the last 3 months.. I only gained 2 pounds of muscle. but lost overall body weight by 10 pounds. So I'm totally cut and it doesn't help that I'm not a morning eating person. I have to have water and physical exercise before breakfast, because I just don't have an appetite in the morning but then 2 hours later I'm starving. I legitimately eat every 2 hours of the day, something has to go inside my stomach. I average 5 to 6 eating sets in a day and sleep a minimum of 8 hours nightly. (Edit: I was 151 pounds, at 44.7% muscle on February 20th and now I'm 139 pounds but with 46.3% muscle today.)

[@subhajitmakhal7307]

Very practical and scientific explanation ....Thanks a lot for explaining beautifully....👍👍👍👍

[@JudgeMental1337]

This mentally often goes along with people who are roiding. Ofc they can train everyday, but as a natural you have to be intelligent and smart about your training regime. So always get your facts straight and listen to wonderful people like the natural bioneer he knows what he´s talking about.