The Truth about Over-Training and Arm Development...

[@tomburton1037]

Years ago, I'm an old guy, I use to run a machine in a factory. The part I ran I had to pinch between my thumb and index finger. Pinch to put on, pinch to take off. The part weighed a little less than a pound. I had to run 1000 a day. That's 2000 pinches. If you pinch your index and thumb together you'll feel the flexor pollicis brevis flex. Anyway, this thing got huge. A big knot of muscle sticking out behind the base of my thumb. Never got sore. Now I know this isn't like working out a complete body part but it was interesting to me....

[@bluebow68]

lol

[@andrewtowle9259]

Pics

[@cantabitvidentis5569]

yo thats pretty sick honestly... bet you grip strength was stronger than a average person.

[@gabrielsouza4975]

Hey, Send thumb pics

[@lennard7152]

Went through several of your video's, subbed immediately. Solid content and humble, down to earth presentation. Keep up the good work pal.

[@NicksStrengthandPower]

I appreciate that brother. Thanks for the positive vibes! Hope I can continue to give you good information

[@WhiteDraqon]

Same with me right now. Good stuff.

[@FatboiReborn]

Sure

[@vincewarren1271]

If you're losing your pump while working out... You're done for the day.

[@FatboiReborn]

No

[@gabbeskillz6262]

@@FatboiReborn Lee Priest says otherwise.

[@Matt-dp7ze]

I leave the exercise when I fail to rep out my current weight.

[@CapybaraEnthusiast882]

That’s what rich piana said.

[@fender1000100]

@@CapybaraEnthusiast882 It didnt work like that for me. I had to rest 6 to 9 days between workouts. And do only 3 sets of 3 compound exercises. That basically hit all the major muscles in the body to grow in size and strength. Basically Using legendary Bodybuilder Mike Mentzers Consolidation program on page 130 of his great book HEAVY DUTY II MIND AND BODY. But grow bigger and stronger I did. Going from 172 to 196 in 9 months. And I know it was all virtually muscle. Because when I started my waist was 32.5". And when I finished my waist was 33". I would rest sometimes as much as 9 days between workouts. Volume simply did nothing for me past a few newbie gains. Then again I am late to this game. I didnt start working out until I was 47. But the point im making here is Mentzer was RIGHT. We are all different. And some of us simply need much longer recovery time. Especially past 35. So millions of guys are short circuiting their potential. And their progress. By mindlessly just going along with the more is better attitude. If your body requires 120 hours or 5 days to fully recover. And make you that bit bigger and stronger. And you are training every 48 hours or even more frequently. You arent going to get very far. Ive seen this with guys I know at the gym. One guy said he was plateaued on 225 for 4 reps on the bench press. Just couldnt get past it. Training his chest every 72 hours. I said to him take a week off. Then start training your chest adding in an extra days rest every workout UNTIL. The plateau is broken. Sure as night follows day. Once he got up to 144 hours. Or 6 days between training chest. Up his reps went. He ended up being able to press 225 for 12 reps in 6 weeks. Now a year later he can press 315 for 5 reps. And he now trains his chest only once every 10 DAYS. Just some food for thought. For anyone in a similar situation.

[@raymondervin1596]

EVERY DAY IS ARM DAY.and thats that

[@Zebskie]

Raymond Ervin 8 hours everyday

[@chadbreedlove5457]

90% of people will never actually reach the overtraining mode.

[@thatguy1919]

Chad Breedlove actually a lot of teen males often do trying to get those much desired big arms

[@abeurakadabeura]

110% of the statistics were made up straight from your imagination. When you bring stats, please show your sources.

[@bigcaefitness7136]

Not true

[@formo11]

+That Guy I can attest to this and it wasn't my muscle i over-trained it was my tendons. Started with very mild pain in my forearms along the bone and then developed to where when I gripped a bar and let go it felt like I had fractures inside of my ulna bone. Took three months of zero arm training except very light tricep and very light upper body basically only trained legs before it finally healed up.

[@TheSlimmshadyy]

@@jaysoniorg2950 watch Jeff Cavalier's video on signs of overtraining.

[@dmedeiros1974]

i got my arms to 19" from 17.5" is when i started training arms from 1 to 3 times a week, 45 second rest between sets and 15 minutes total each session....amazing difference. oh and great channel btw...down to earth no b.s

[@MonkeySaurusPants]

My man looks like a dwarf in the thumbnail

[@MaximusAdonicus]

My reaction exactly! :D I thought it was Lord Tyrion from GoT!! xD D::

[@jniz1791]

Dwarf mamba😂

[@marcuswilliams8982]

Now that you mentioned it lol

[@Ghettojaku]

@@MaximusAdonicus NO LIE I thought it was the little imp lol

[@DivineAtheistWannabe]

Yeah, is it some sort of strange optical illusion or something? He dwarfed himself

[@makesomegainz1655]

Overtraining has more to do with preventitive injury management. Muscles will generally recover from most training sessions within a few days but conective tissue doesn't have the same blood flow as muscle and recovers much slower. So acumulative injury is a real problem as it will sneak up on you and generally it will mean a lengthy recovery period once it becomes an issue. Joint problems and more often than not accumulative tendon problems are the culprits. Just train and vary the training as your body becomes acustomed to it. That way you will continue forge ahead and the variation will hopefully give connective tissue a chance to recover and liten to your body for problems.

[@seans1102]

This is very good insight. You been training a long time? Im in the middle of a two week break right now because of tendon issues first time in 29 years of lifting. This is why the veterans have elbow issues.

[@makesomegainz1655]

I have trained on and off and had jobs that involved manual labor for 20 plus years. I am in my early 40s and I have had a run in or two with repetitive strain injuries, mostly minor. Pushing things to far day after day due to a job I had caused a degenerative tendon injury called tendinosis in both biceps, the right bicep suffered first and then when the left began to go I went to the doctor. There was no real warning before the pain started except my whole arms would be burning up and throbbing every night after work and the odd spot of tendinitis in other areas around my elbows. No work, no training nothing for three months minimum. Of course I had to go back to work after three months so I found different type of work that didn't aggravate my arm. Tendinosis tends to easily be aggravated and there is a definite rehab regime of progressively stressing and stretching the tendon and days of rest. It took nine months to fully recover. If I had continued the tendons would have become so weak they would have ruptured. Tendinitis is a walk in the park by comparison and not nearly as painful. The lesson is to listen to your body always and vary any workouts or work that you do and give every muscle group adequate rest.

[@CruwleeNL]

MakeSomeGainz Exactly this. I do 5-7 days of heavy training, with 48 to 72 hours rest for every muscle group, but since a few weeks I have to train light and focus more on legs, because my rotary cuff and shoulder joint started to hurt really bad. Even with everyday movements, such as picking things up I feel some sort of tention and pressuring pain in the shoulder. I think overtraining the muscles is pretty hard if you rest enough and feed yourself well, but the real problem comes with overloading tendons, stabilizers and joints.

[@javascriptkiddie2718]

That's more of a bad form/instability problem.

[@CruwleeNL]

Javascript Kiddie In my case I focus a 100 percent on my form and non-cheating reps, plus I do warmups for my hipflexors, knees and hamstrings for squatting and warmup for rotary and joints when training upperbody. Physical therapist told me it's mainly due to activity at work that made my rotary cuff irritate.

[@BSJDynasty]

same with your arms than with my legs. but i think its a psychological trap. its probably 99% genetics, but you notice a certain bodypart growing the best, or being big to begin with. so you notice it. you concentrate on it. you see it grow, you develope a better pump, you enjoy the training more, you focus on it. so you think your special training worked, when it was gonna be that way anyway.

[@yeahbuddy2081]

why not do more tricep work as it accounts for 2/3 of the art size

[@NicksStrengthandPower]

Fair question. I train biceps more because I compete in those strict curl competitions. I don't compete in tricep press competitions lol

[@yeahbuddy2081]

ohh lol how much is your max curl?

[@Miicrowahvei]

Nick's Strength and Power That is what I'm gonna establish next: tricep press competition! 😁

[@MrInzombia]

people dont really need to train triceps that much if they do a heck of alot of pressing on chest and shoulder day. doing too much elbow extension exercises will just fk up your elbow tendons

[@nonyobussiness3440]

i think triceps get hit pretty hard from bench, pushing and overhead press. Much harder than biceps do in rows and chin ups. For that reason biceps need a little more attention. Also triceps can take a lot of weight while biceps tend to fail pretty quick from going heavy so more volume is needed to hit them properly. Like side delts. You really can't go super heavy on side delts but they can take a fuck ton of volume.

[@BAMBAM3316]

Overtraining is when your body craps out completely. Constantly over tired, over hungry, muscles and tendons ache, unfriendly temperament, to the point of stopping entirely and feeding on fatty foods and sleeping a lot. Usually in reverse order. Other than that its already known training certain muscle groups more during the week results in size/ strength and definition. Manual labor has proven that.

[@eljefe2151]

I completely agree, I’m a sloped roofer and every single day is basically a full body workout for me, but my arms and back are especially thick and toned. I’m also working 12-15 hour days in the summer and eat super healthy, I even work out after work, I don’t believe in overtraining at all!

[@kooroshrostami27]

I have all of those symptoms just due to depression

[@jeremylawson1491]

Pretty new to your channel , but it's easy to see you gave really practical advice.Good to see a fitness youtuber who isn't juiced to the gills.

[@paulshearer9140]

Nick some words of wisdom for you and your viewers. Being 53 and having trained in weights, martial arts and boxing since I was 16 I can tell you that whilst you may get benefits from training a body part more than once a week you will regret it when you get older. I worked each body part 3 times a week for years and am now virtually a cripple. I am booked in to have both hips replaced and will likely have to get the shoulders done soon after. Unfortunately there is not a lot they can do for my spine so I will have chronic pain for the rest of my life. Please listen to me......do not train each body part more than once a week! Do not train more than once a day and make sure you take 2 rest days per week!

[@alexterrel9594]

Trained arms 3x this week. 1st super hard, 2nd kinda hard, and 3rd just for blood flow. My arms literally grew seemingly overnight

[@alexeiponikarovsky3218]

Definitely the best fitness/bodybuilding channel on KZbin. So humble and honest keep it up man

[@BrandonofRedemption]

I think of it this way. Not sure if anyone else feels like this but you have 3 variables, Frequency, Intensity and Volume. You only have so many points to put towards these 3 factors. If you up the frequency, then you will have less for volume or intensity, if you lift more volume, then your frequency or your intensity will go down. Awesome channel Nick. Appreciate the great info.

[@nonyobussiness3440]

I think over training is miss used. If you dead lift heavy one day and follow it by a 10x10 that will be hard. Then do it the next day. Then do it the next day. Your cns, muscles, mind will all be beat and that is over training.

[@Bezemkast333]

Nothing to add. You covered this subject perfectly and should be seen by any intermediate lifter. ESPECIALLY when trying to develop weak points or when trying to sculpt your proportions. My chest was also by far my weakest point and I sometimes trained it 3 times a week with very high volume. It worked perfectly. The only thing that is required is being in a caloric surplus. When you're cutting training a body part every other day WITH high volume is a bit too much I think.

[@DeiNostri]

I totally agree. I actually trained 10 sessions a week for a couple of months and started growing very well. The only downside was that it got me mentally exhausted. It made me depressed and I started going back into old traumas which stopped when I started to drop my training frequency. So I guess that mental health is more important than getting bigger.

[@stevegordon9179]

I went thru something very similar in years past. Chased the pump more n more with very little progress. Finally started focusing more on muscle contraction, stimulation and training intensity n frequency n ive been making great progress ever since. Good vid bro

[@NathanKiely]

Suggested natural bodybuilding split. The focus is on the training frequency of each body part. Try using agonist-antagonist supersets and drop sets to maximise training density and training time. Monday - Chest and back Tuesday - Legs and core Wednesday - Chest and back Thursday - Arms, shoulders and core Friday - Chest and back Saturday - Legs and core Sunday - Arms, shoulders and core Chest - 3 x per week Back - 3 x per week Arms (including use as synergist) - 5 x per week Legs - 2 x per week Core - 4 x per week Shoulders - kind of depends on how much they're getting from the chest and back day. Exercise selection on these days will be influential and important. Larger muscle groups require far more recovery than smaller ones. Ie legs can take 3 days to recover. Whereas arms or core can bounce back in a day or two. Thoughts?

[@buttababynuknuk]

I over trained once and was sick as a dog.I could barely do anything for days. I did it benching 3 times a day. I was training for amateur boxing aswell. I do believe that this kind of training contributed to the reason way my chest is noticeably my best body part. I do agree, frequency is the key!

[@Aiakmos]

I train my biceps and triceps everyday for about 15 mins total and I have noticed significant growth

[@josephwood2692]

You've been a great inspiration to get my ass in gear with losing fat and lifting. Love the content, man.

[@nathanielrobinson173]

Amen brother! It was, is, and will always be about getting those reps.

[@princeekeson12]

I think what matters most is what you do in the time you train rather than how long you train. If you train for 3hrs and 1/2 of that is spent at the water fountain, you might not overtrain, but you might not do much either. Quality>Quantity Thanks Nick, it's always a pleasure. Keep up the good work bro!💪👍👊

[@zeusedwards9311]

When I was younger I used to train my chest every day for years that is how you train when you are natural and they grow

[@iridium8562]

Loved to hear your opinion on this topic, I'll definitely take your word for it. Thanks man.

[@mad4322]

finally a channel that actually gives good advice nice videos bro keep it up ! im a natrual bodybuilder i am 5,8 170 lbs with 18 inch arms and im 20 years old. belive it or not i train arms 4 times a week for an hour each day and 2 of the days ill do back and then chest. i guess it has a little bit to do with genetics so 2 hours on arms might work for someone and maybe not so much for someone else. you never know if you dont try if you dont see results either your overtraining, undertraining, or not dieting right. hope this helps

[@rikardengstrom8160]

I have actually reached overtraining once. I trained my whole body 3-4x per week. I was also eating antibiotics at that point. To make a long story short, i was not eating enough food for the amount of volume i trained. And then add antibiotics to the mix. I never reached the point of total overtraining, but i was laying in my bed for 3 weeks. So tired but i could not sleep. And if i slept i was still wrecked when i woke up. And i had zero restdays, trained half body with insane volume. Might help some people understand what it takes to actually crash your body. I even some weeks trained lower body on mornings, and upper in the afternoon. Training your body with relatively high volume 3 times per week should be fine, but on a diet you might wanna go down alot in volume.

[@in_vas_por8810]

I think over training has a lot to do with genetics and your foundation of fitness.When I first got into fitness, I started by doing a fasting cut, and then I started with tons of pushups and hours in the pool, swimming daily. Eventually, I got a pull up bar and added that, plus tons of resistance movements in the pool a long with swimming many different styles. Eventually, I got to a point where I saw massive gains and I was obsessed with working out. Me and my friend would literally swim like 4-5 hours a day and do pushups, pullups and dumb bell work EVERY day. Unless a bodypart was so sore that we couldn't move it, we would end up doing some form of workout for it, and we got enough sleep that the recovery process was just natural. At that point, going to the gym was easy, and I would frequently do full body workouts because I craved it, and my muscle endurance was extremely good. We also frequently stretched multiple times a day which is extremely important. At my best I think my weight hovered around 172 and I am 5'9 with a long wingspan but my bodyfat had to be like 8% if not a tad less. My goal was to have a Bruce Lee style body and I achieved it at least 2 times over. People would see pictures of me and think they were photo shopped. I sometimes feel that I could have gotten bigger than that, but I actually enjoyed that look and I am going back to it now. Basically: What I'm saying is that I think you can train damn near every day as long as you aren't maxing out on weight to where your reps can only be like 6-7, and your muscle endurance is EXTREMELY solid. If you are doing primarily body weight and aren't burning out your muscles to extreme soreness then you are fine. It also depends on what kind of look/weight you are going for. Build a good foundation, listen to your body, and "over training" shouldn't be an issue for you, but you know, everyone is different. Experiment and see what works for you.

[@in_vas_por8810]

jweber544 If by stronger, you mean bigger then yes, but I was extremely strong, I just wasn't "huge" in a neutral stance. I literally looked like Bruce Lee and when I flexed people's jaw would drop. I realize now that I was burning sooooo many calories and that was why I didn't get huge; also, because of my strict diet and intermittent fasting, but I really enjoy the look that I had and thats what I am going back to right now. I'm not a bodybuilder at all I just like to look great. I guess my ideal body is the shredded fitness model, which is easy for me to obtain. I'll tell you this much, muscle memory is fucking great, and because of that solid foundation that I built years ago, I am seeing massive gains after only being back in the gym for about a month.

[@stratmanuk]

I train four days a week, Tuesday is legs, Wednesday is chest and back, Thursday is shoulders and arms and Friday is cardio and also two exercises (four sets each) of whichever muscle I feel needs some extra work, I then switch that muscle around every few weeks. For example, I'm currently doing my cardio on a Friday followed by 4 x wide-grip chins and 4 x supinated grip chins (shoulder width). I always use compound movements regardless of which muscle I'm targeting, at very nearly 53 years old I can't train everything twice a week as I used to, things ache for longer nowadays! This works for me :-).

[@ernieball9832]

Alright bro couple thoughts from an old guy that has over trained and still does. You touched on it a little, but too me the biggest issue is Intensity of your lifts. EX: Always hit your chest and an arm part one day and toss in a leg or back day before the next shoulder/ arms part. Secondary work becomes much more than secondary when your benching heavy inclines on a pyramid and have to shoulder press in only 2 or 3 days.... same areas being worked with high intensity repeatedly will eventually not only cause fatigue but injury, my left ripped pec can testify. Another example would be forearms. Most people don't know that training back kills your forearms, as well as the massive amount of triceps work one gets on any upper body press movements. A high quality, clean diet is also essential in my opinion depending on your size for your optimal caloric intake to avoid injury and overtraining.I kind of listen to my body these days and train instinctively, I guess at my age I have earned it as a cop out of train arms a lot as well. Peace bro, I hope this help out a little. Great work!

[@shadowchaos1991]

That is some good advice. I honestly did not know the frequency made that much of a difference. Thank you for the information you provide

[@truthbetold6496]

I am 45 years old i trained mainly 4-12 reps for 20 years started at 13 injured my lower back at 29, i am able to train now after successful PRP and prolotherapy. I cannot lift heavy as i used to, i noticed in 2013 when going to Cuba for 2 weeks that i could train everyday for 2 weeks and i felt great, when i came back i started a new session of prolotherapy and was again off for a year, went back to training moderate weights 8-12 reps then went back to a primer PRP treatment, this is where i started doing high reps, my sport doctor told me about capillary training and to try 25-35 reps per set 3 sets and also if i can 1 set of 100 reps, this type of training so far as been amazing and i am getting a lot more muscle definition more then i ever did, if you look at the bodybuilders of the 70 they went for reps, Serge Nubret for example he never really lifted heavy. I started taking creatine magnesium wow no ugly water retention and also carnivor beef isolate protein and aminos. I am going to stay on that high rep program and see how things go, since i am not killing myself lifting super heavy i can train everyday. Good to hear your split Nick and yes over training is over rated. Lots of jealous people said at 45 i was done ahahah let them talk now.

[@mostunique5941]

As a beginner. Take it easy and get to know how long your sore for each muscle group. As you get more into it, just start doing more workouts and variety in your workouts. Gotta work your way up.

[@eltigre8978]

Good to hear you say this Nick. I've been wondering if I've been undertraining my arms and chest. I recently started doing forearm work twice a week and I've noticed some growth in my forearms! I think you are right.

[@youraverageguy5746]

My arms are the absolute worst genetically. I'm 6'1 with a 6'5 wingspan, that isn't normal lol. No wonder my arms look like noodles compared to the rest of my body.

[@Mayordomo32]

Your Average Guy pretty normal actually.

[@S3TO1234]

I know the feeling brother. I am 5"11 and my wingspan is 6"7. Arms are solid, but if they were shorter they would look a lot bigger.

[@youraverageguy5746]

S3TO1234 Holy sh** that's crazy. You might grow a couple more inches.

[@S3TO1234]

Your Average Guy Haha i am 35 lol. I did go from 5'4 at 15 to 5'11 when i turned 17. And that was it. I have size 15 shoes. So i just stopped growing.

[@FujibearGames]

8" longer wingspan than height? Press X to doubt. XXXXXX

[@sori110]

Nick is by far my favorite KZbinr never fails to produce good content

[@CapybaraEnthusiast882]

Honestly in my opinion nicks arms are one of his best features.

[@Primathys]

"I'd rather overtrain than undergain" Which nigga said this

[@marcelo5803]

Vince Carter undertrain not undergain. it's from bruce lee

[@jacemartin672]

Naw that's Dom O' Mazzetti

[@classic-kool]

Great advice Nick..although you're still a young man, I've used your training advice for setting up a schedule and various exercises for certain body parts that are my weakness and have made noticeable progress. Keep up the great work!

[@BrandonAnthonyFlihan]

Couldn’t agree more with you on hitting lacking body parts more frequently. Chest was a weak point of mine as soon as I upped the frequency it started growing with ease.

[@randomryu9117]

I've been training for over 16 years (yes on and off) there was a time when i was 16-18 and i trained for 4 hours 4-5 times a week, I got pretty ripped but was skinny as f*ck. As i got older I've trained 2 times a week per body part 10sets per body part max.Last 6 months I've got my best results by only training body parts once a week no more then 10 sets per part but going as heavy as i can and giving 100% effort, I found this the best way for me as i don't need to spend hours in the gym and fits around work, plus I've gained a lot of size. If your training hard there is no need to train body parts for hours as you should be in pain for days.

[@Vincere1105]

I've had the same experience over the years. Chest was always my favorite workout, so I found myself hitting chest with much more intensity than other muscle groups, & more often, and my chest was always far more developed.

[@dion8070]

When I went from 1 chest day a week to 2 chest days a week, my chest made huge gains. It got wider, thicker and more defined.

[@AdamColucciRealEstateKW]

Hell yea dude i train arms almost every day for the past year and its the most theyve ever grown. Arm pump ftw

[@debsijb5710]

Exactley I started training shoulders 2 times a week instead of 1. And they are now one of the best with arms. Arm dominant now 💪🏼💪🏼

[@slinkey123]

definitely agree - training arms more than once a week definitely helps, same with shoulders. But I've found that bigger muscle groups, chest, back and legs respond better to once a week. I'm guessing this has something to do with smaller muscles being able to recovery quicker than larger ones.

[@arunraj2527]

Do a video about forearms & calves dude. Appreciate the content and research that you have done for each videos.

[@papaspaulding]

In terms of your chest you have to also consider not just how you changed the volume you trained it but also in that you CHANGED the overall way you worked it as any change done correctly in routine will see growth when shocking the muscle and putting it under new stress. At least I find for myself personally. But really agree with you on overtraining. Too many people train TOO smart and hold themselves back always citing 'overtraining, overtraining. like the bogey man. in that respect everyone is different to overtraining and i dont think there is any one major number of sets per workout etc as some people can train more volume than others without overtraining. I agree though it takes A LOT to overtrain and when you are your body really lets you know about it, until you reach that point you just have to keep pushing to find that sweet spot. The 2 hour benchmark is a good overal mark you mentioned i think is a good cue for most people

[@ralphl5857]

Hey Nick, like your videos, and agree with most of the stuff you present. On this topic, what are your thoughts on how the "training too hard" principle applies to older weightlifters? I'm 57, used to compete in the 80's, and got back into it recently. Like you, my instinct was to pound the crap out of everything. I was doing 60 sets to failure each workout, which usually included 3-4 body parts. Eg, back, biceps and calves is one day. 60 sets, moving about 60,000 pounds total (what you may refer to as volume). At first, it was working. Immediate growth and response. After about 4 months, shoulder pain, elbow pain, and really n growth. I think it was over training. I took 10 days off to let my shoulders and elbows heal up. Now I do much less in terms of volume, and higher reps with lower weight. The lower weight was because I think joint pain is related to how close you are to your max. Stay far away and you won't get hurt, but you need more reps. I do sets of 15 (1st set), but I do stop-reps. I don't know what you call them, but it involved 3 distinct stops on the way up and down. The power needed to get the weight moving is tremendous. And burns like hell! If you can get past the mental thing of "I used to do standing curls with 100 and now I can only do 60," it works. Better pump than 8-rep sets with heavy weight, less chance of injury, and I have been getting results with only about an hour a day, usually every day. Anyway, what is your view on overtraining as a function of age?

[@channelbree]

Rest periods are a great way to break plateau's. Give your chest a 8-10 days off and train hard and heavy, the doms will feel mega. Everybody is different right enough but for me I like to every now and again extend my rest period for my weakest bodyparts.

[@OlympusHeavyCavalry]

Prewarmed Arms from other exercises usually only need a single heavy set, or include the medium set first, your decision. When you get to know how your body responds to training with weights, it becomes very easy to recognise when the body parts you want to train are warmed up or not. Training was 3 days one week, 2 days the other, alternating between this as rest (recovery) was very, very important. Stretching, Warming up - Heart Rate, (discretional stretches), Sets & Reps - Intensity Increased With Every Set & Strict Form, Cool Down, Stretches, Rest. As for over training, it is indicative of over doing the exercises causing the muscle(s) to be sore for far too long over a period of days. This seriously does plays havoc with the urge to train. My rule of thumb was 1.5 - 2 days max for soreness, anything over that indicates too much training (over training). As for spending way too much time in the gym, I think that is a fallacy. The more advanced you become in your training the less time you spend in the gym. I spent as much time I needed as I am a very big believer in STRICT FORM and liked to perve on the chicks there too. If you want to spend time in the gym, go for it, where does it say you can't?

[@maximusdk9580]

I share your opinion about many things in bodybuilding. Your Videos are nice to watch. Some years ago i used to train my biceps about an hour and very heavy at the beginning, but i think when you really concentrate on every rep and train with the weights and the grip which works for you then the biceps is done after 35 minutes. Right now i am hitting the biceps one day as the main muscle and another day shortly during chest- or backworkout.

[@NicksStrengthandPower]

Thanks for the comment brother

[@danhenderson783]

Train each bodypart when the soreness from the last workout subsides.

[@johnteacher5955]

heyy brother...you could say ...Nicks strength and power...flexing out!

[@rajupaliwal1]

That's what I have started, everyone is saying if you train arm more than once in a week they will not grow because its small muscles. But I going to train my arms everyday.

[@garrettord3304]

I took a week to deload after training 5-6 days per week (@40-60minutes) for 2 months and eventually plateaued. Gained an inch on arms during the week off.

[@brianjones496]

My arms are my best point, I train biceps on Tuesday, Triceps on Wednesday, both for an hour, works for me.

[@umamaheshwaranl8554]

Agreed. The same was case with my back, it started to improve a lot after I started working out it frequently.

[@xanthromera]

It amazes me how many young guys think there is no such thing as over training. I couldn't put any size on my arms until I dropped frequency to once every 5 - 6 days and increased intensity.

[@anthonyoviedo3324]

Monday: Chest, Bic and Tric Tuesday: Back, Forearm and Calves Wendsday: Shoulders, Bic And Tric Tuesday: Back Forearm and calves Friday: Chest Bic and Tric Saturday: Rest or Shoulders Sunday: Legs and Shoulders

[@loyalamerican8776]

LIFE!.... is about work, action, and effort.... whether you are trying to become a professional bodybuilder or trying to build a business or anything else.... the principle is the same.

[@usmcvet8940]

The harder you train the longer you rest simple as that. I go beyond the positive reps. Heavy negatives will beef you up in a hurry. Sometimes I'll take a 95% max weight and do a 30-40 second negative rep to start then my regular workout 8-12 reps focusing on the negatives. Maybe 4 seconds a rep. I've been gaining size and strength doing so.

[@baxbax8701]

Makes sense but very much up to the individual. I was training arms 3 times a week for about 6 months with high reps heavy weight and my arms were always sore. Got to a point where I hated arm day. I decided to try low heavy reps, low volume and train only 2 times a week. After a month my arms felt strong and I am definitely seeing growth.

[@spikehackett3290]

I actually train each group once every two weeks, not because of muscle growth but for joint protection. As I get older I find it hard to on the joints as I keep getting stronger. I have even had good success every 3 weeks but find that I can handle every 2 weeks so I do that for faster progress. As far as hypertrophy goes the more frequent the better. When was young I did arms twice a day for a month and was able to put an inch on them but my elbows were dead too. What matters most is doing what works for your body and that changes over time as I used to do everything 3 times a week and now its every other week.

[@terrygasser6629]

Tip number 1 for all looking for training programs. Keep in mind no one program works for everyone. All People are different hence why Personal trainers exist. Get Ideas see what works for you. Eventually you will find a routine that works well for you same with eating and diets. So if something works for you great...may work for your friend, it may not...just keep that in mind. :) until than happy lifting

[@dillonshuffle]

What I have noticed on myself when I was on cycle for 2 years I noticed Significantly what parts of my body where more dominate than others. Because of that I have switched out how many times I will work on that body part. I'm natural now going on 9 months and I carried over what I learned on steroids to my natural state.

[@michaelpelzek125]

Immediately subbed man! Prob my new favorite fitness channel. Great content!

[@bobbythunderballsthunderba9563]

What you need to do is change up the excercises every 6 weeks so maybe do all exercises with machines for 6 weeks then change to free weights for 6 weeks, this encourages muscle growth keep changing your workout routines, high reps low reps their are lots of different exercises for each muscle.

[@mateschitz]

So true! Overtraining isn`t that easy to reach at all, the human body adapts pretty fast and if you´re doing the same routine for years it will not make you grow as much as it would be possible by mixing up your training, higher Frequency, more volume and so on! That "once a week" Split Training came up when Steroids were easily available, back in the days, they did Full Body workouts mostly, high Frequency and it worked well for them! I did the usual "Pro" Splits for years and my gains were below average, changed that to Full Body throwing in some split weeks and it works great! Just listen to your body, and you will see that your body can handle a lot of training!

[@westkaintuck8711]

Try doing chest 3 times a week.

[@scoobydoodoo2038]

good vid nick .. chest tri's ... back bi's ... shoulders traps ... kill legs .... chest back ... shoulders arms, for me ... high volume, high intensity, high frequency.

[@positiveunity2393]

This is why we subscribe to you. Logic and knowledge.

[@axeaddiction796]

Good info Nick. Enjoy the channel

[@CultivateAwareness]

I train abs, forearms, traps and neck every day.

[@jonathanmcguvey9408]

dont forget chest

[@Terrythetroll.]

Forearms and neck and traps for life

[@deathless2554]

And how developed are they compared to your other muscles?

[@runescapeidiotsful]

3:05 "Hypertrophy"

[@bhabadipTWO-ONE]

Thanks Nick appreciate your opinion. My weakest part is my hands I mean my bicep tricep and forearms. So I will do it 2 twice a week and hope it get bigger and stronger.

[@Tweekend27]

Always interesting to hear what others struggle with or have ease with. My chest blows up so easily, as do my arms, particularly my triceps. Lats are good but back thickness is kinda weak, traps are pretty much 'normal person' size. Legs... flat out impossible to get ANYwhere with the quads but thighs are slightly better. But hey... I'm 40 and pretty much training just to look good and feel good in clothes so big legs aren't a concern for me anymore.

[@Michaelatkins15]

Man you are one of the few people I trust in youtube, fake natties everwhere, please upload more video based on your personal experiences and tips which you have learned in this 10 years period

[@NicksStrengthandPower]

Thanks bro, I really appreciate that. It means a lot.

[@RobGravelle]

Another outstanding vid Nick! My arms (and calves) are my weakest body part(s). I have small wrists and tendons. :-(

[@SpectrumSurvivalist]

If you are healed up, your ready go again, but if not, it's over training. I used to be able to do every other day too, but not anymore.

[@NPC-fg6up]

I have trained over 10 years and i have found out that the best growth as a natural for me is low reps and high weigth. I have also experianced that the best solution is when you train 1-1.5 hours with high volume.

[@OMADRevolution]

Awesome channel, bud. Very good content you consistent are giving.

[@lukemiller5782]

Totally agree with you man! I have a posterior day and an anterior day and rotate every other day.

[@1-7-0-1]

Outstanding Arms Young Man, Greatly Enjoy And Educate Myself With These Posts, Appreciated And Keep Pushing Onward... Regards From New York City 🖖🖖🖖

[@damienwood1414]

I'm nearly 37 and over training has become a real issue for me as well as injury control. I find one hour max 4 times a week max. That's weight training wise.

[@danielbrigham8391]

Love your channel. I think that to properly discuss over-training, you need to focus on joints/tendons as opposed to muscle areas. My experiences with over-training have been related to the tendons in my elbows, shoulders and knees. I think of how my workouts affect these joints, as opposed to what "muscle day" I am on. My sore elbows don't care that it is not "arm" day.

[@robinemx]

Very true.. my chest was very weak too.. until I upped the frequency

[@sugarman454]

You are wise beyond your years!

[@stugoodell7835]

I train the full body every other day,split routines were made for the juice takers.Old school bodybuilders natural,knew that the full body workout trains the whole body at once,so it can rest all at once.When you split the routine,say legs one day then upper body the next,you throw the body out of balance,the body was made to recover without firing it up again,to pump blood to another part of the body,when the body likes to rest completely(full body)without interruption.Im 62 and have done this workout since 1970,on and off.I fell for the steroid split routine,for awhile,but found out the truth,that this split routine was for the juice takers only.Go ahead keep up the split routine,but I find I gain much more with full body,even with heavy squats at the very end of workout,and I also do plenty of sets,for each body part.It works believe me.Also I have trained so long now,I can tell if I overtrained,by the way I feel,every other day I have plenty of energy to either go harder or slow down a little.Your body will tell you,some people need more volume,some don’t.

[@renefinch]

You'll be amazed at how developed and massive your arms can get even on a light bone structure being smaller in girth of cause to a big-framed person!Frank Zane had very well developed arms for his small frame but werent as big as Robbie Robinson,Greg Deferro.As Mike Mentzer said the more developed your body becomes the less volume is needed and frequency to hold that size let alone improve on it!! This I found to be true after training for 40 years.The Tricep development can become nothing short of Phenomenal and when walking around they flap about like mounds of jelly literally! Sometimes it feels abit annoying!

[@Ketis1985]

"More you put in more you gonna get out!"

[@khoirommilton9816]

Im natural and chest is one of my weakest part.On the beggining i used to train chest and triceps,but could not see much gains,so i started to keep a seperate day for chest and incresed the frequency of my training and it worked for me.

[@curvnetv]

Being an L.U.I fan you are great man, i give you that, content is on point and overall the channel is top quality.. Only thing i have to get used to is your voice, there's something in my crippled mind that finds it somehow unpleasent, but hey, keep it up!

[@paulgeddes7384]

It really is trial and error for the individual. And, coupled with relative intensity (weight/reps/volume) this will determine optimal recovery requirements. if I trained my body parts directly at full intensity twice a week, I'd break. I've learned this! Train hard, eat well, rest up, listen to your body. No question that natural iron freaks require longer recovery periods between workouts.

[@davebarry4647]

You're making an overall higher volume as being a key. I'd guess your arms are predisposed toward growing quickly just like we all have certain body parts that grow like weeds and others that don't seem to budge. Much of the recent research backs how I trained back in the day so I mostly stayed between 8-10 reps but also went as low as 3-5, 12-15, and 20+ to get the fullest array of muscle fibers.

[@Mach1Airspace]

Keep in mind your own natural HGH is down to about 5% at around the 70 minute mark of most any high intensity work out, give or take a few, so yeah, unless you're adding extra gear, any one workout for NBB's past 1 1/2 hours is definitely overtraining and counterproductive.

[@glennmerlini2895]

right

[@kinluke]

Thanks for the tips Nick.