Training Principles Lecture 4- Fatigue Management with Dr. Mike

[@snorman1911]

I'm realizing this was happining my whole life every time I start to work out. I make it ~3 months with good gains, put on 5 lbs or so, get stronger, then start slowing down, get fatigued, get sick, get hurt, try to push through and eventually just give up altogether because I feel broken.

[@kaleb3251]

Time to get back on track bro!

[@iancordero9431]

Deload for a week bro

[@JuanLopez-bw9ph]

Oh my! it's also me 😂

[@OsmanToplica9001]

Me to...SEVEN YEARS 😢

[@9um9um9um]

This is so relevant to me. I was weightlifting hard. Then my body revolted and I strained muscles in lower back that sent me to the hospital. My CK levels were dangerously high and I was partially paralyzed. Now I’m am going to respect the process and learn to see recovery and rest as a part of my overall gains.

[@jackbrady9738]

This channel is proof to me it's better to spend 999 hours finding the best source and 1 hr reading it than spending 1 hr finding a source and 999 reading it

[@uchihai_a_h4871]

I always do that but it's frustrating sometimes. I am programmer so I do this all the time.

[@iamnatekea]

Doesn’t matter if you get the same result at the end you spent the same amount of time overall

[@jackbrady9738]

@@iamnatekea yes ur right, but if you follow these guys you wont get the same result as a gymbro. gymbros plateau at 225 bench ALL THE TIME, cause they dont know how to periodise.

[@SamMcinturff]

there's a somewhat relevant saying from research: An hour in the library saves a month in the lab. This is half an hour that can accelerate our gains by months or years lol.

[@tttakkkumi]

@@uchihai_a_h4871 same here lol

[@ellyvatedaf]

"If fatigue doesn't beat you up its gonna get you hurt or its gonna get you sick" Man, I wish this was the first thing I heard before I started working out

[@marc2638]

For real dude same here,,,, I kept working out through the pain amd weakness just pushing through it and I kept working out with injuries now I realise and understand I seriously fucked myself by doing that. I don't tire easy nor do i quit I just don't have that mentality but working out is different it's so much more than lifting heavy 7 days a week and shuffing your face with food, there's a lot to it

[@TypicallyUniqueOfficial]

I learned this the hard way. There comes a point where even if you are strong enough to complete a set or weight, you feel so exhausted you don't even want to be in the gym.

[@kateaye3506]

Yup. This is what got me to go to the dr and get diagnosed Coeliac. Wasn't anything to do with training.

[@binchili]

I'm overtrained,what to do

[@whatasound9747]

​@@binchili chill out a week, do nothing except breathing and going for the atuff in your daily life. After a while, motivation will come back. Have been there bro

[@ahmadjamalmughal47]

I think my recent illness has got to be due to this, because cns fatigur also weakens your immune system. It was so severe within few hours I threw up so much I couldn't even go to hospital by myself, couldn't stand up. And I feel less confident, my posture feels wrong, no one taught me this about fatigue. We should give it everything we got, we should only give it what we can recover, it depends on our routine, kind of jobs, available sleep, everything.

[@ahmadjamalmughal47]

It's like when you are fatigued your body will extort rest out of you one way or the other, I didn't deload on purpose but it made me deload for 2 weeks.

[@WolfCoaching]

0:05 Opening remarks 0:28 Table of contents 0:58 Establishing a simple definition of fatigue management 5:00 Fatigue and its sources 5:24 Source #1 - Overloading training (substrates, cellular signalling, hormone levels, microtears to muscle and connective tissue) 9:00 What does too much fatigue interfere with? 11:32 Establishing a technical definition of fatigue management 13:00 When should fatigue management take place? 15:42 Examples of applications of fatigue management 15:55 Proper Application Example 17:17 Over-application example 19:43 Under-application example 20:47 Program design implication #1 - No way around overload - fatigue is necessary for results. 21:41 Program design implication #2 - Distinct periods of overloading training and recovery are necessary to attenuate cumulative fatigue. 24:24 Program design implications #3&4 - Autoregulated methods are best for glycogen depletion and nervous system fatigue, whereas pre-planned methods are best for autocrine, endocrine and tissue damage/shifts. 27:58 Program design implication #5 - If you don’t need to use fatigue management strategies, you’re violating the overload principle and not training hard enough.

[@rapperliftsbars]

Thank you for the timestamps!!!!!

[@ayeshavlogsfun]

Thanks

[@zavierlevi3529]

Sorry to be offtopic but does any of you know a trick to get back into an Instagram account? I was stupid lost the password. I appreciate any assistance you can offer me!

[@zavierlevi3529]

@Onyx Quinton thanks so much for your reply. I found the site thru google and Im in the hacking process atm. Seems to take quite some time so I will reply here later when my account password hopefully is recovered.

[@zavierlevi3529]

@Onyx Quinton It did the trick and I actually got access to my account again. I'm so happy! Thank you so much you saved my ass!

[@jasonabercrombie7869]

“We’ve all kind of fractured a finger and not gone to the hospital.” -Dr. Mike I can’t even tell if he is being sarcastic and I love it.

[@mtman2025]

Definitely not sarcastic. After the first few, I just stopped going to the hospital for broken bones. They never do any treatment anyway.

[@Proxiginus]

Lmfaooo this part made me bust out laughing

[@HolyPineCone]

Too good to be free. This is magic. I knew less of this than I would like to admit after 15 years of training. Good gains physically, but mentally drained.

[@greenlee6]

Man this really hit home. Makes perfect sense. Explained in a way that is easy to understand even though Mike is a freaking genius. Love it!

[@Cwillz303]

“If you can’t explain it simply, you don’t understand it well enough” - Albert Einstein

[@davidcml1363]

@@Cwillz303 what do you mean 😆

[@davidcml1363]

Blinkity blink

[@TheDennisWijnia]

Someone better be making a book of all Mike’s analogies

[@AngryOscillator]

lets keep the cake on the plate 😁

[@fabienthompson1648]

"We would train basically to near death", we all know he isn't even joking when he says that

[@lucyberg4811]

Dude I died laughing at the part solely because of how deeply literal and serious Dr. Mike meant it 😂💪🏾

[@NShomebase]

Literally what they do in Dragon Ball lol. A few weeks of pushing yourself to right to the edge and then BAM! new levels of power.

[@artocain]

having experienced rhabdo before, I 100% get it.

[@kevinarevalo4747]

This is called rhabdo and its not a nice sight.

[@davidkeller3618]

Probably the best video / explanation on the concept of over training. And why it is so important to be aware of fatigue as lifters. We want to continue to make gains but are continuously hitting plateaus. This gives a reason and course of action to break through those plateaus.

[@Tom_North]

When ever I need a reminder to blink I can always rely on Dr. Mike 🙌

[@kateaye3506]

I suspect he wears uncomfortable contact lenses. Might even have a case of dry eyes.

[@artocain]

@@kateaye3506 good call...probably that

[@curtisprice9806]

Thank you Mike so much!! This info is golden for "balls to the wall" bodybuilders! As I text this, I have been super fatigued for the last four days...zombie dead tired lol! I am an intermediate lifter (7yrs.), and am guilty of overtraining, or not training hard enough....it's a tightrope of a walk! Injuries and illness were frequent when I was a beginner...overtraining the root cause. This lecture (and your others), can help stop me from losing any more YEARS of making little, or no progress at all in the gym!!!! Respect!!!

[@Tespony]

This is just what I needed to hear right now. Thank you Dr. Mike!

[@jonathanbonds5710]

Between Dr. Mike and Coach Greg I’m like 100% on my training knowledge. This channel has the most factual scientific information.

[@ice2xg847]

How, they disagree on overload and fatigue monitoring 😂.

[@debaronAZK]

@@ice2xg847 the fatigue management concept gets a little lost when you're on that juice

[@jandastroy]

This is some great advice. Anybody rolling their eyes at this are not looking at taking care of yourself seriously.

[@sahilhala906]

Biggest fan of Dr.Mike

[@EricRubio7]

Will there be more tips on how to create the intergalactic system of oppression? I feel like we just brushed over it :(

[@immelting9834]

The Democrats already did that , look at their supermajority controlled cities and states.

[@AnAntidisestablishmentarianist]

It definitely deserves its own video series.

[@charliehaskell1926]

This lecture series is pure gold. Studying for my personal training certificate, and RP provides better information than the program.

[@shinc999]

I needed this video 4 years ago ... but 3 injuries later with 3.5 years of lost gains .... guess Better late then never 🤦🏾‍♂️🤷🏾‍♂️🤣

[@immelting9834]

Lol , been there done that in my 40+ years of bodybuilding. Probably lost 4-5 years of training in that time.

[@bradritonya8554]

I know this was 2yrs ago but I hit the gym 7 days a week at 3:30 to 3:45am before work at 6am. Lately I've been a moody and my energy in the and out have a little lack luster. I've pretty good gym days in there but they are getting to be few and far in between. I've on this schedule for over a year now and I've lost 110lbs since I started a year and a half ago. Oh and I'm 50yrs old. So it might be time for a little break. Try to recoup!

[@CHex.]

I started being ultra fatigued after 3 weeks long mesos, while I used to do 5-6 week long mesos. I did 3 mesos of cutting, 3 mesos of volume and started another 2 mesos of cutting. Everytime I was feeling more tired overall, and I couldn't understand why I was so tired even after doing 1-2 weeks of total rest between mesos (I'm 34 y/o). I gotta say I was training very seriously, consistently progressing from 3 to 0 RIR in each meso. The result: osteoarthritis in the AC joint, right shoulder. And I'm sure that if it wasn't for that I would have got another injury elsewhere. Now I'm 4w off already and my 1 year long summer plan is ruined. But i'll learn from it and come back bigger and leaner in 2024. Thanks for all the incredible info Dr. Mike!

[@towerofkuma2526]

can't believe this is free contents! this information worth a lot! Thank you Mike!!!

[@brandonoreily3718]

Dr Mike's voice has really changed

[@MichaelUhr]

I was scrolling comments to see if anybody else mentioned this… it’s very different.

[@oOo-Della]

This may be the best use of examples I’ve ever seen, great stuff!!!

[@80Dannyla]

Thanks Mike! Now my deload-week feels much more important.

[@ParallelPlayPals]

Is there a video where you talk more in detail about how to detect NS fatigue and glycogen depletion? Also I'd love hearing more on the autocine/endocrine shifts. That being said, great content thankyou.

[@Asterog3624]

I've been training hard and heavy for over 12 years, and have never taken an intentional deload or extended rest phase, because I thought that if you don't train with everything you've got you're a pussy. Over the years I've had a torn biceps, herniated discs, torn shoulder, vomiting at the gym, and extended sicknesses which made me bedridden for weeks. It took me a long time to admit to myself that I'm not indestructible. Trust me when I say this: You might feel like a massive badass when you push yourself beyond your limits; but if you do it for too long, and you literally can't get out of bed the next morning, it's not worth it. Not even close.

[@HolyPineCone]

I have been slightly wiser in my 17 year carreer. I haven't fucked up physically because I understood the value of physical rest. I'm also a bit lucky I think. I didn't understand the psychology good enough though and feel very burnt out in my head. One or two rest weeks will not heal me, even though my body performs beautifully. I have to adjust a fair bit and feel quite stupid for it. Man, am I an idiot. It has been kind of worth it but also not really. I feel like an old man at 32 and just want to drink coffee on my porch.

[@EhurtAfy]

Yeah, a lot of athletes and construction workers can't even play with their grandchildren. Their bodies are too broken. My dad never went to the gym, but from building houses he has herniated discs, messed-up shoulders, replaced knees, broken nose, etc. I knew I didn't want that life for myself from a young age. I'm not allergic to hard work, but I workout to improve my mood, mobility, and strength. Hard work is like a sprint, can't sprint a whole marathon, it's better to find a steady pace

[@kramkalisthenics]

Damn it I needed to hear this and you thoroughly convinced me on several levels. I’m 66 training calisthenics for 5+ years. Starting to get hand injuries and my hands aren’t recovering as quickly. It’s hard to stop training as gains take so long and old-er. But I thank you for this, it will help me take a step back to take steps forward later. Truly great info presented in a compelling way. 🙏

[@MsAlyssaMonique]

Thank you RP, I LOVE LEARNING FROM YOU

[@handlesrstupid123]

wow hit kind of close here of working 7 days a week and ending up in a mental institution, did that when I was young and dumb

[@nathanleathley212]

How is this level of knowledge free, its crazy

[@boricua8426]

Why would anyone "dislike" these videos? Scientific Principles of Hypertrophy Training is awesome, pick up your copy!

[@Straeycloud]

I’ve only just begun to understand how much I’m lacking in this. I have to get better at this! Thanks Dr. Mike!

[@bellydanza85]

Brilliantly articulated. Loved it.

[@mrbartuss1]

Master of analogies

[@buffbeenstuffed]

this was a fantastic and informative video , something every person who has started their training journey should watch.

[@alessioNY]

This has been the missing link in my training. Thank you so much.

[@tradingpoker1324]

"He is always on the grind until his quad tears" haha

[@jarlwhiterun7478]

The anti bro-science channel. I've binged literally dozens of hours in the last few weeks.

[@UnprofessionalAthlete]

Mike the king of lifting analogies

[@8balram]

Awesome sir... Thank you so much for all these lectures. Learnt a lot from you

[@chrisgordyn387]

Amazing information in all these lectures

[@doomknight5543]

I really need to learn this one! Lately been getting all these niggling aches/pain, can't get back to lifting properly

[@imsorrythankyouplease7613]

You always go to failure too?

[@doomknight5543]

@@imsorrythankyouplease7613 yep & always chasing pump and too many days training. I'm taking a rest now for a week maybe two or three. Don't be afraid to take rest, lol I need to take my own advice

[@Hejnasty]

these lecture videos are so good

[@Tobeon2]

. 👀😳... OMG!! . It makes so perfect sense... Now, I know the difference between the fatigue and the stimulus more clearly!!.. Thank you.. Thank you.. 🥰😍

[@SzuesS]

How is this stuff being put out for free? 😱 Thanks

[@christianevans2956]

Username grace upon grace

[@flabio7074]

Well not exactly “free”. He probably gets paid a little for KZbin advertising. It’s also like a marketing expense in that some viewers will buy programs or coaching. I still really appreciate these videos though. Really great information.

[@maimichaeli1421]

It was on rp+ and you needed to pay for it until now

[@merces47letifer4]

"Magic" -Mr. Bean

[@StoneShards]

"Progressive overload" refers to the necessity of increasing the load to MAINTAIN the difficulty level. You work hard, get stronger, so working harder means increasing the load to keep the same difficulty level, the greater the better. I tell myself I have to challenge to maintain, otherwise I'll slide backwards. If I'm not exhausted by my workout, I've done something wrong.

[@smolgok384]

Although exhaustion isn't a good measure of muscle stimulation. Unless you're talking about cardio type workouts

[@PadyEos]

When you are watching this and youtube prerolls a Vshred add, lol

[@SheriMorgan]

Wow! Thank You Dr.! I do so many types of training and this is epic information! Thank You for Making my 2020 a great year! Love&Light

[@hail_seitan_]

My favorite part of this besides the great information is the mental image of Dr. Mike at someone's birthday party with cake in hand just throwing it on the walls

[@josefjagerstedt5955]

Great stuff, many thanks!

[@thevalleyofdisappointment]

25:42 last week i noticed my thumb and eyelids randomly twitching whilst sat at my computer. This morning I cried off the gym and just sat and drank coffee instead...

[@ProgShell]

I did pistol squats, a deep-squat heavy mobility drill and ran a 10 K a couple weeks ago. The next day I couldn’t bend my knee and I couldn’t walk without pain for a week. I still can’t run. So yeah, learn from my folly. Take your rest days.

[@luqmanhbs3885]

Dr Mike's lectures actually help, rather than going on "train harder" or train less hard when you feel sore.

[@amer6522]

Thats some good new information right there 👌🏿

[@Ak353-d7u]

He does know worst fatigue comes after legs workout thumbnail on point

[@FullTechnic]

Thanks Mike!!

[@jeffswaney3444]

Great analysis.

[@jay63742]

Brilliant work Mike thank you!

[@dennist6905]

I used to love all my lifts and now I feel like I get nervous before every lift thinking about how hard it is here we go again I say to myself.

[@SirAlexanderdeLarge]

Go, Dr. Mike!!

[@Knud451]

Great info! Would be very interesting with a troubleshooting guide. E.g. how to figure that you're not eating enough, sleeping too little or whatever it might be. I mean,, how do you pinpoint exactly what kind of fatigue management you're not doing enough of.

[@Brain320]

Well he did say it but first you have to be logging your workouts persistently. There's absolutely no way you don't notice you have a problem when you have a problem especially if strength training. However if you are not pushing it and IMO if you don't log your workouts you are definitely NOT pushing it, the fatigue will simply not come. Basically if you ate badly or slept badly you will have a shit of a workout, things like that manifest very quickly. The accumulated fatigue which was the topic of this video is something else but body does give you signals it's just that the more you progress the more you are likely to ignore the signs as you get used to the brutal grind over the years, this is why accumulated fatigue is more dangerous the more advanced you are. If that makes any sense lol...

[@martinepeters9891]

I didn't know. I went hard for two months and then was so tired that i couldn't even go to work. CFS from 10 years ago flared up.

[@kevinheart6267]

Love your vids. One thing… the music at the end of the vid was too loud couldn’t hear the last couple word you said and I’m trying to get all of it. Ty for your dedication and transparency

[@thevalleyofdisappointment]

Funny how your body will take all of these forms of rest whether you plan them or not, including active rest phases (i.e.) I quit the gym for a couple months for no apparent reason then had to almost start afresh!

[@jonpato]

I'd touch Dr. Mike SO compassionately he wouldn't have the energy to train for a week.

[@andersrasmussen704]

Thank you

[@lashamdivani6157]

Thank you sir! This was great

[@farimannorozizadeh9811]

Jesus of bodybuilding lol he saved us Thanks dr mike

[@117swordsmen]

Also I have a friend who never takes reload periods and like clock work every 4-5 months he gets sick or hurt and can't workout for awhile.

[@cinnamondaddy5401]

love this 👌

[@gorilaz0n]

Dr. Mike, how many mesocylces should each program last?

[@salmanmerchant7503]

How does this channel only have 90.5k subscribers?

[@426F6F]

This is what I'm worried about starting to workout again after years of a sedentary lifestyle.. I wonder how long it will take for tendons and ligaments to heal, and if I really should use phase potentiation at this beginner stage. Maybe I'm not using a heavy enough load to worry about it yet. But what signs are there to know when you need to deload, or how long to let tendons and ligaments recover?

[@binchili]

10:33 when talking about technique learning and it's connection to fatigue, does fatigue also apply to non physical techniques like learning a new subject?

[@frederice6853]

OK, but how do you deal when you are severelly overtrained ? You stop trainig ? For you long ?

[@LifesHarlequin]

There’s a lot on the channel about training for size and strength but not a lot about training to cut while maintaining strength. Can we get a video showing best rep ranges and percent 1RM to work while dealing with the fatigue of being in a deficit for 2 months?

[@nilo7727]

Excellent video excellent content Dr Mike always informative and helpful much love and respect!!!👍👌👏👊😎💯

[@anarchisttutor7423]

Do people with predominantly slow-twitch fibers fatigue with close-to-failure workouts faster/more severely than those who don't?

[@logwind]

Thank you.

[@EmileModesitt]

Researching for a project. Is there a list of sources for the various forms of fatigue you could provide? Also, do you think it's possible for conscientious strength athletes to avoid significant fatigue accumulation by simply managing load well from session-to-session, making on-the-fly adjustments where needed to facilitate enough recovery? In other words, could a strength athlete train continuously without the need for actual deload phases?

[@floriankubiak7313]

How good an indicator is an elevated resting heart rate to spot fatigue due to overtraining? Probably won't be able to spot tendons close to ripping, but does it give a good general idea? What else could I monitor quantifiably besides stagnating progress?

[@paganmanification]

Mike seems to have attended a lecture on sitting forward

[@kateaye3506]

Makes him immediately more likeable.

[@nathanieljames7462]

Solid info as always

[@jarlemnascimentojunior8454]

Hello Dr Mike Israetel. Could you please tell us a little bit more about the amount of volume that leads to the decrease of testosterone levels and the biomarkers that shows this situation?

[@117swordsmen]

Any tips or lectures on how to manage fatigue when you already work a vigorous job? My job slows me down a lot to where I can train as often as I like.

[@AngryOscillator]

wow...that was quick

[@angrjams7683]

hi from rest-day 🤤 thanks for the info

[@douglasauruss]

14:50 compassionate touching sounds hilarious

[@markmraven]

Is training like a racecar optimal?

[@InfiniteXavier]

if you're under 3 years, does autoregulation probably work 'enough'?

[@dermotshaw6775]

Would active recovery likely occur on a more annual basis? Forgive me if I'm wrong but I'm GUESSING begginers wouldn't need this, if that's correct, what sort of stage would be the more likely to benefit from this or is it more on an individual basis.

[@timehat6781]

What, if anything, is the word on fine motor skill technique learning in the face of this kind of fatigue? I'm a musician and spend a fair amount of time practicing. I would certainly imagine fatigue having an impairment on the mental requirement for that sort of skill, but I was curious if anyone has actually taken a close look at something like that

[@opensource296]

👏🏾👏🏾👏🏾👏🏾

[@hangonsnoop]

Is heart rate variability a good tool for fatigue management?

[@sugarshane619]

Yes

[@zerocontentTV]

Wow so dope and it’s for free wow

[@pywifishingandoutdoors]

Some dude just asked me to spot him, he was flat benching 225 aiming for sets of 6. Does 2, says his right lat was bugging him. Not sure how much volume he did, but i just asked him how much he did his last session. He did sets of 6, i just told him maybe you need to deload, as his last session probably recruited un necessary muscles allowing for this session to make him feel this sort of discomfort. Better recover than pull an injury. Any thoughts?

[@berrysliwa1]

I really dont think there is such a thing like 'overload'. I think there is an adaptation though. Adaptation from previous training allows you to be better at next. You can't go fg. 15 reps with 200lbs to failure and next session 15 reps with 205lbs if you havent adopted to 200lbs. Meaning you cant go harder than you can. You can't add 5 lbs to your lift just to present 'overload', you can add 5lbs if you have already improved. training 200lbs (already within your capabilities from previous training) -->adaptation-->205lbs (already within your capabilities from previous training) )-->adaptation-->210lbs (already within your capabilities from previous training). Its not like: I have stuck on 200lb so i must add 5lbs next session to progress. So its not like i have to do more to progress but i progressed so i can do more.