What is OVERREACHING and Why is It So Important For Gains?

[@PictureFit]

QOTD: How do you watch PictureFit? Phone, Tablet, Computer, TV?

[@hani9028]

PictureFit Phone

[@aman6947]

Phone

[@johnjmartine]

PictureFit big fan!

[@folk_sound]

Phone

[@arunarvind7195]

Phone

[@PictureFit]

This one is a bit longer than usual, but I hope this helps you all understand overreaching and supercompensation a bit better!

[@karimo716]

Does music increase your training performance? Would be an awesome video

[@AnneAgain2022]

PictureFit love your videos! Are you open to making a video on a pull up progression? I’m dangling and struggling and would love to know the exercises that could supplement trying new functional movements. 😂

[@ricardoaraiza1844]

I needed this fam, i was getting demoralized after my gains decresed.

[@elvisnotdead2133]

Hey Bro, recently I went to the gym as usual and that day I felt weak and horrible overall ( gym was feeling colder than usual and I had the feeling that you get when you eat something cold too fast, my head was killing me). That night I experienced one of the worst fevers I ever had and the next day my joints were killing me and i decided to rest. The day after the rest I was feeling great already and could hit the gym. Do you think any of this is overreaching related or something? I felt like it came and go too fast to be a common cold or something. (I am a newbie btw, just my second month in the gym, hitting it daily)

[@normandaurelle814]

yeah that would be interesting ^^

[@MexInfinity]

My track coach has a training system exactly like this one. The super-compensation week always falls on the week of state championships. Every meet before that we are instructed to try hard enough to barely qualify.

[@Steve-tl5ii]

Sounds like a knowledgeable coach

[@bradyld]

I’ve been training longer and at a higher intensity since I’ve been out of school the past few weeks. I’ve also been very fatigued, my lifts have been smaller, and I’ve some upper respiratory symptoms. Had no clue what was going on. This is why I need picture fit in my life.

[@EdithDLT]

I’ve always wondered why my performance in the gym would suck after a wind of great sessions then improve dramatically after some rest time . This explains everything.

[@dmitriirwin5698]

Being an advanced lifter I found that adding the little things to my workout helps training with a thick axle barbell helps all my lifts and eating healthy in a surplus

[@MothershipLoudspeakerz]

Do 8 hour long arm training sessions count as overreaching?

[@Prabhakarvivekrke]

Mothership Loudspeakerz not if you consider fapping as training session

[@arewestilldoingphrasing6490]

It called beating your meat not disintegrating

[@nosirrahx]

Good fucking morning goddammit!!!

[@simon0062]

5%ers goddammit

[@sonnyliempo3156]

Gotta confuse the muscles with overreaching. right babe?

[@ricardoaraiza1844]

i dunno why but i get such a kick out of the drawing of the "beginner" at the end of the video😂

[@The_Raven_]

I've been doing this for 8 years straight now. My rock climbing and down hill racing has drastically increased and noticed way more endurance when I compete.

[@MrJamesdryable]

You're definitely right when you say that it is extremely hard to overtrain. I'm currently training to become a navy seal, I swim, run, ride, lift and do yoga. I train at least 3 hours a day and as long as I eat and sleep enough I'm fine.

[@DangerZone_GetRektDontCry]

How did it work out??

[@MrJamesdryable]

@@DangerZone_GetRektDontCry Very well, man. I can't really elaborate. In regards to training I still stand by my comment. Eat a lot, sleep a lot (if I train hard enough I find that I need at least 8 hours), and drink a lot of water.

[@khaled8479]

I’ve been messing around I’m 15 I bought dumbbells, bench and a Barbell and tried this prior to watching this video this was extremely helpful just like all your other videos, good one PictureFit

[@orangeInc311]

Crismic no dude take it from another 15 year old don't train at home, buy a gym membership at a reputable gym and train there instead. Or watch people like Alan thrall and candito for movement tips and FOLLOW a pre set program not your own

[@organizedmicrowave4414]

+Crismic, If you know what you're doing and have correct form, you can train at home all you want. But if you mess up your going to get injured, make sure you know what you're doing before you do it.

[@amerikagarcia7673]

Jesus I'm super excited this is exactly what I needed I keep replaying this ima go harder this month!

[@_-__-_6355]

So excited whenever I see you uploaded!

[@PictureFit]

Awesome!

[@andresblant]

Love your videos, straight to the points and I always end up with my doubts solved

[@hawazen4057]

Thank u for bring my attention to something I never thought of

[@samermazahreh]

One of the best channels for training knowledge and the best channel for informative straight to the point videos, thank you for this 🙏🏻

[@shetty6281]

Quality content exactly when you need it

[@amerikagarcia7673]

You litteraly answered all my thoughts now I gotta go plan this on my Calendar I knew it once I stopped working out for a week and I felt my muscles inflate I literally thought I was tripping but now I know I was not I'm unstoppable now!

[@xXRedRishXx]

Amazing video, really like that you set a basis for who this applies to :)

[@pkubalek18]

Picture fit is awesome!

[@pokemonbacon1237]

Oh just realised this was a new vid thought it was a old one carry on what you doing helping us

[@ayushsingh5941]

Your voice it's just so awesome

[@normandaurelle814]

I really liked that video, it might be one of the best of the channel for me ! ;)

[@PictureFit]

Awesome! Great to hear.

[@meianxblade77]

I don't have an overreaching plan but I do expect it since. I do progressive overload and practice my martial arts for cardio. I usually train the cardio intensity by feeling so I keep track by keeping track of the symptoms.

[@SG-kn2jl]

I literally overreach every time I workout. I just push myself to the edge of my limits

[@ProPhilosophy]

I'm glad you did a vid on this! You more often than not hear the term over-training used incorrectly. Cheers for making Kinesiology/Sports science stuff accessible for the general pop!

[@PictureFit]

Thanks!

[@hyper0315]

Instert dom mazetti quotes

[@hutatae]

Hyper 031 someone do it

[@zSnipebot]

F@#$ it's the vernal equinox, can't do legs today

[@ameerhayder8079]

Hyper 031 i’d rather overtrain than undergain -church

[@mrkiky]

reps for Jesus! triceps are the back of your arms, and the back is like the legs of your upper body.

[@Destroyer11204]

This background music is super relaxing

[@notpresobama1553]

Nice profile pic

[@EquinoXReZ]

I recently overreached by accident. I noticed I was very exhausted at the gym and could barely do what I used to.

[@predraggrujic2239]

The edit/animation of this video was slick.

[@PictureFit]

Thanks man!

[@quancena5772]

I did this on accident and didnt know what was happening when i was lifting more than i ever had before

[@keanfoongtoon5477]

Since you asked nicely ok I'll leave a thumbs up 😂

[@PictureFit]

Thanks!

[@keanfoongtoon5477]

No problem !

[@lukaslipkevicius3605]

I tested it beforemy PT. I can say that this works to me but not for push ups. I tested it for pull ups, push ups, 3km. run, 10 meters x 10 times run and 80 kg carry for 15 meter. My rezults was: Push ups 42; Pull ups 2; 10x10 28,5 seconds; 80 kg. carry 9,7 seconds; 3 km. 18 mins. For 7 days i did 3 km run; 10 x 12 times for 4 rounds; 80 kg carry for 20 meters 4 times; Pull ups 36 negatives; push ups 160. Then i rested for 5 days. At PT my rezults was: 37 Push ups; 4 Pull ups; 10x10 28,7secs.; 80 kg carry 8,9 secs; 3 km. 16:40 min.; So at some excersizes i improved at some i regresed little bit but at conclusion i get more point on PT (before i got 29 after 7 days intense training i got 31 points). At 5 day rest i felt very bad, my joints was hurting, muscules were sore all the time and my mood was bad i was angry on every one. So if you have time stick with regular preparation program, but if you like me and you need extra points to pass PT try it it worked for me. :)

[@larrybanks8435]

Really a great video. Very informative. I love this channel!

[@jonodevries9637]

Such a good video Subbed

[@PictureFit]

Thanks and welcome!

[@Nerdy_Aomeba]

Great video as always!

[@togrulhuseynli7600]

Finally! A gym expert who actually understands the state and language of amatuers!

[@juliaarmstrong7637]

No wonder how I got stronger after not working out for a while. And I thought I was over training lol I was overreaching

[@vladislavshevchenko634]

What i noticed and after which i decided to limit my coffee intake. Typically I used to drink 3-4 cups of coffee half an hour before my workout. Then i decided to drink just one cup and not a very strong coffee, my performance has dropped significantly (like -20% reps on every but the very first failure set (i take every single set apart from warm up to failure)), which is not good, but i started feeling much better while recovering after my workouts. I believe coffee was allowing me to continue 1-2 reps after the actual failure without me actually realising it. Now im taking no more than 1 cup at a time.

[@VincentImmortal]

Awesome explanation, man! As a forever beginner, I will stick to my linear program. If I ever I do BBB though, I'll be sure to try this out! Thanks!

[@Oi-mj6dv]

Yeah im currently experimenting with this. You can indeed overreach in as little as 4-5 weeks. Well se about the supercompensatory effect in about a week but i hope it pays off. Otherwise this would be too much to handle

[@hbrpaulo]

"Chillhop essentials spring 2018" is justo too good.

[@amerikagarcia7673]

I'm going to try this this makes a lot of sense!!! Thank you again! CNT wait for results.

[@balkaneer9991]

When you've just watched the overtraining video and about how it is different from overreaching, you ask yourself: "ok, but is there a video about the overreaching specifically?" And you get it in that moment xD

[@mopbuckets4734]

your voice. its just so, awesome.

[@Babymercy8]

I watch 90% of youtube on my phone. Nucleus overload video?

[@nejcgucek353]

I just do my best and hope it works.

[@DividendFiend]

I deadlifted 400lbs took a break for 6 months from deadlifting; in between my break I was doing barbell curls and overhead press. I went back to deadlifting after the break and I couldn't do 400lbs, needless to say I'm pretty bummed out now. :(

[@salamakissalaman5938]

Nice video its definetely true i had this experiemce before

[@velvy3784]

music in the description is not the one in the video

[@bagholderwithaplan]

yup, it's the wrong one

[@bagholderwithaplan]

the song is titled Spring in La Coruna by Ruck P

[@unholydiver1095]

A couple days ago I went to the gym, but I was feeling very fatigued with a slight headache. After walking to the gym and going up the stairs I felt more out of breathe. The weight I was doing just felt heavier. Felt a lot weaker. This is coming from my last "push" workout being great. Managed to his my goal weight and reps. But now, I had to drop the weight by almost 10 pounds. Had to take a 2-3 day rest and break from the gym

[@mirror857]

An interesting concept, I should give it a try

[@joachimarend-hyer4186]

ma man, now using Chillhop spring essentials

[@martin19072]

6:09 Well. Good enough isn’t good enough for me.

[@kagayakiraion5307]

I overreached for my core strength once... With that definition, I think I overreached, or something of the sort. I was pushing myself every day to lengthen my plank time, and I broke personal records for like four days straight, and each time the record increased by 3-5 seconds. After that, I rested for one day, and the day after when I did the plank, my personal record increased by 30 damned seconds! Like, for the previous duration of my personal record, I didn't feel anything, it was breezing. Overreaching sucks... (And I didn't even do it properly), but it has great results.

[@karthikrambhatla7465]

Listen to your body.. ❤️ so true. True measure , if we pay attention properly

[@robllarim6403]

Hey mate, can you do a video on Test-Boost ? Love your videos ! Keep going !!!

[@mrnaizguy]

lol I sometimes accidently overreach by being to stubborn with my workouts by adding too much intensity, too many sets, excercises, reps and going to failure too often until my RPE goes up to 10/10 and I have to take a break and after that break: boom! supercompensation

[@Jmack7861]

Holy fuck this just gave me an epiphany of how the fatigue percentages from RTS work, I knew what they were and I needed to do them but not how it worked I guess

[@Steelx227]

So pretty much It’s like achieving Ultra Instinct

[@potatosalad2]

I think I overreached when i just started working out...every workout was shitty at some point. And my rest for every set was 30 seconds.. After a while i didnt see any strength results anymore, so i changed it up and started working out more efficiently...

[@Cannibalizer93]

thats because when you first start working out you place a tremendous amount of physical and psychological stress to your body, and overeaching is one of your bodys mechanisms to make you stop working out. Its one of the reasons people join a gym and after 2-3 weeks of "hard" workouts quit. You body does not want you to have big muscles because bigger muscles = higher calorie need, and that could make you starve (back in the cave ages). Also the workouts themselves, your body "sees" them as a threat to your survival and this is actually one of the (speculated) reason it adds muscle mass to your frame.

[@TheRaju991]

Cannibalizer93 yes the body is stupid that way and needs to be trained or TOLD that this is fine.

[@PrecisionPulseCapital]

30 seconds, restS? What kinda gains did you make?

[@potatosalad2]

COGS's CORNER At first it was fun, because ive never worked out. But after a while it became boring->it gets harder. Through newbiegains i made some substantial gains and i gained like 4 kg of muscle but after that not much happened anymore. Why is that, probably cuz i was doing hypertrophy on slow twitch fibers(smaller fibers) instead of fast twitch(bigger fibers). But it was really good for my mental gains...i learned to discipline myself

[@PrecisionPulseCapital]

interesting, thanks for sharing that. How do you train now?

[@NAKSLOKO]

Picturefit the best!!!

[@anhminh2318]

I took a 2 week off. But when I started my training again, I got weaker. It has never happened before.

[@sagebirchwood9948]

Requesting a video on sauna use and athletic performance!

[@DamarcusBW9]

Found this video at a perfect time. I have been running and weightlifting with max effort for weeks now. And I thought I was just having a bad day but it's been almost this whole week my body is very sore and I'm not able to lift the weights I normally can. So I'm gonna take it easy this entire next week or 2 and see what happens. If it works out it would have been a complete accident other than taking it easy.

[@josecarlolemus9928]

I love this channel.

[@GaboCodzArtz]

You can still workout during the recovery stage right? But in a more lighter workout. Instead of going for overloading, you can go for deloading (correct me if I'm wrong). If so, can I go for a very light load but with more sets? Love your videos by the way

[@PictureFit]

Sure can.

[@electrickiwi3635]

Resistance training and lots stretching hot and cold showers

[@hanks_2210]

This explains how and why you can improve pushups and pull ups using a 2 week plan doing 500% of your one set max per day so long as you rest the final two days.

[@topman8565]

Tell me more

[@Kieranndav]

Can’t tell if I’m intermediate or advanced

[@Philson]

So volume is more important than intensity for hypertrophy?

[@shameerejaz5465]

yep

[@NickVetter]

Duh

[@SrebX7]

What isn't clear to me from the video is what happens after that Supercompensation stage? I mean, the Graph shows that by overreaching your performance decreases, and then after a recovery stage, it shoots right up, but what happens afterwards? How sustainable are these supercompensation gains?

[@PictureFit]

Depends on what you do during that time. If you choose to do nothing, performance can quickly return to baseline. If you train at a higher peak, then you'll reap the benefits of greater performance. greater performance = greater gains.

[@ReeferInferno]

Can you make a video on the pros and cons of water fasting? Thanks

[@shinyblack620]

Man this video couldnt have come at a better time.... definitely made me realize I was over reaching and didnt know it... im in the gym like 8 or 9 straight days before a rest day.. i know i know but i love it... all the symptoms you listed i have! Especially the upper respiratory tract infection that i cant get rid of! Gonna take Sunday and Monday off to rest and recover but gotta hit legs hard today..lol... oh i forgot to mention im 41 years old so ik thats more of a reason to rest.. 👍

[@TheDragonNixon]

I'm so happy, I've had shoulder pain and haven't been training for 8 months then I started again. After less than 2 months I'm almost in the same shape as I was (human flag level). I feel like I'm on steroids, it's true that I'm 17 tho

[@idsavo]

I always like before you say it dude!

[@MrSpicyAlCi]

Nice vid as alway! A video about the starting strenght program from Rippletoe and his book? So much controversy about it, or his back squat move etc... Cheers mate

[@PictureFit]

Hah, it wouldn't be Rippetoe content without controversy. I personally do not tackle specific programs, sorry bud!

[@MrSpicyAlCi]

PictureFit I'm following it and really appreciate his training mind. Wasn't about tackling but more if you had fact like in all of your videos demonstrating his program ;). But no worries I understand. Whats about bulking and the interest to do it?

[@mbibarsmb]

Please add a video on when to eat fruits .. and can we eat it after meals or not?

[@abdul.arif2000]

Can u make a video of preventing and treating overuse injury

[@NourMohamed-xe8zw]

So this is the idea that Bulgarian lite is based on? And that’s why that system works for increasing strength?

[@sxw2w2w22]

When I’m a recovering period wgats the best things to do in the gym and out of the gym

[@amerikagarcia7673]

Thank you!

[@mastergta23]

This is what ive been doing but didnt know it was called overreaching

[@te187tv]

Good job Now I hope all the novices and bro's dont use an overreaching model

[@battleraptor_5627]

what if instead of resting the athlete simpli continues with training but on a deload program?

[@SerjLimitless]

Oh yeah, that 'It depends' guy new video!

[@marynassuna3792]

If I workout Monday to Wednesday and a day of rest will I recover with that overreaching thing?

[@Cookie-mv2hg]

Nothing related to vid but your voice are ranked just under Morgan Freeman. Relaxing to watch!

[@robsmith2462]

You don't 'watch' a 'voice'.

[@ANAS577]

do athletes get back to training at "super compensation" ?

[@jordanchan7934]

Hi picturefit. Can you do a video about fatburners?

[@martinstoyanov1739]

How about to chek something about the explosivness for athleths and how to gain muscle in the legs during explosive movements? Thanks.

[@killerpker22]

I am a ''beginner'' that started training again after 2 whole years. 3 months ago I went to the gym again to get used to it again. I was benching with 10 kilograms on both sides with ease. Now im training for 2 weeks again and the first week I went all out and was motivated, however this week I felt so weak and my arms could not push the bar at the benchpress. I felt so worn-out and I am not sure if this is overreaching (as I am a beginner and doing this intensity for barely 2 weeks). I would appreciate all the help I can get, thank you in advance.

[@bigchungusfungus]

A video on intermitting fasting please! Iv been doing it with a caloric deficit but dont know alot about it thanks :)

[@johnjmartine]

False Chord he actually made a video about already buddy. Go look it up😊

[@unnaturalatrophy8073]

So if im coughing is it related to overreaching?

[@adegbenroagoro5180]

Definitely not for me. I've learnt to exercise smarter, effecting incremental changes in weight lifted, TUT, rep range and rest periods. I don't get injured and lose all my gains. At my age my body heals slower.

[@karthikraja2843]

Thank you sir

[@fmkhan213]

Which font is used for "overreaching symptoms"?

[@Roshmore7]

What about people who train to failure all the time? How can they possibly overreach?

[@PictureFit]

If you're doing it all the time, you'll probably overreach at some point.

[@erichshan1535]

If I’m overreaching in weight training. Can I recover even though I do moderately difficult cardio for a week?

[@joshuatan5008]

Hey PictureFit, I have been working out for strength for about a year now (so I would say I'm an intermediate) and don't you think that beginners and intermediate lifters still reach a point to where they could be overreaching and would need a break? Don't you think they should be still implementing it regardless?

[@fireiceduet]

I thought the name of the video had “overreacting” but then it’s totally different.