How To Maximize Gains and NOT Overtrain | Overtraining Science Explained

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For 10% off your first purchase, go to:
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Check out my friend Pat’s channel!
https://www.youtube.com/pattylifts

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▹ STEROIDS SCIENCE EXPLAINED → https://www.youtube.com/watch?v=noTb-…

▹ MY ARM TRAINING SCIENCE VIDEO →
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IN THIS VIDEO ▹

▹ REFERENCES:

Overtraining Syndrome:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/

Defining Overtraining:
https://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html/

Overreaching Graphs:
http://www.skintrack.com/tips-tricks-advice/guide-to-overtraining/

Mechanisms of Overtraining (Volume and Intensity):
https://www.ncbi.nlm.nih.gov/pubmed/20847704
https://www.ncbi.nlm.nih.gov/pubmed/7808252

The 3×10 vs 7×3 Study:
https://www.ncbi.nlm.nih.gov/pubmed/24714538
https://www.bodyrecomposition.com/research-review/effects-of-different-volume-equated-resistance-training-loading-strategies-on-muscular-adaptations-in-well-trained-men-research-review.html/

Volume Recommendations:
https://www.ncbi.nlm.nih.gov/pubmed/24998610

Effectiveness of the Self-Survey:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4789708/

Heart Rate Variability and Recovery:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4840584/
https://www.t-nation.com/training/4-ways-to-test-your-recovery-rate

Full Training Break (Periodic vs Continuous):
https://www.ncbi.nlm.nih.gov/pubmed/21771261

Greg Nuckol’s Article on Recovery (The garden analogy):
https://www.strongerbyscience.com/stress-the-silent-killer-of-gains/

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▹ OTHER HELP

Research Assistant: Max Edsey
‣ maxedsey@gmail.com

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I edit all my videos myself using Final Cut Pro X only. Each science explained video take me roughly 30-60 hours work total work to produce.

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Other than through buying my sponsor’s products/services and my own, the best way you can support me and the channel is by watching the video all the way to the end and leaving me a comment. Just something like, “this video was helpful” works. Thank you for the continued support!!

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Comments

Jeff Nippard says:

Hey everyone! I really enjoyed making this video and I hope you enjoy watching it. I'd love it if you went over to check out my friend Pat's channel (he's the Asian guy training with me). He's starting a new competition prep series and I will be coaching him to the stage so you can catch me in his vlogs over there: http://youtube.com/pattylifts

Also, here is the full reference list for the video (it's also in the description)

Overtraining Syndrome:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/

Defining Overtraining:
https://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html/

Overreaching Graphs:
http://www.skintrack.com/tips-tricks-advice/guide-to-overtraining/

Mechanisms of Overtraining (Volume and Intensity):
https://www.ncbi.nlm.nih.gov/pubmed/20847704
https://www.ncbi.nlm.nih.gov/pubmed/7808252

The 3×10 vs 7×3 Study:
https://www.ncbi.nlm.nih.gov/pubmed/24714538
https://www.bodyrecomposition.com/research-review/effects-of-different-volume-equated-resistance-training-loading-strategies-on-muscular-adaptations-in-well-trained-men-research-review.html/

Volume Recommendations:
https://www.ncbi.nlm.nih.gov/pubmed/24998610

Effectiveness of the Self-Survey:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4789708/

Heart Rate Variability and Recovery:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4840584/
https://www.t-nation.com/training/4-ways-to-test-your-recovery-rate

Full Training Break (Periodic vs Continuous):
https://www.ncbi.nlm.nih.gov/pubmed/21771261

Greg Nuckol's Article on Recovery (The garden analogy):
https://www.strongerbyscience.com/stress-the-silent-killer-of-gains/

Thanks again guys. Have a great weekend!

Darren Pardy says:

The einstein of gym fitness

COGS's CORNER says:

1000 thumbs up,

Candi Soda says:

You'd have to be really REALLY stupid to "overtrain"
Your body will tell you well beforehand if you're overtraining, if you're dumb enough to ignore your body then I guess it's possible to over train.

Otherwise weekends and the 7-8hrs of sleep you get per day is well more than enough break time.

DJ Scottic says:

Early squad is here, thank you Jeff so much for all the videos.. I really feel like I learned a bunch from your videos, I didnt have motivation to hit the gym but after watching you im definitely motivated thanks man💪❤

Jordan Robinson says:

I absolutely love these videos and appreciate you taking the time to do all the research too!

SincerelyCharley says:

This editing is sick👌👌👌

CalvinHuynhFitness says:

Great video as always Jeff.

jess Cristiu says:

This was an awesome video, from the info to the editing- really different from other fitness you tubers!!

Joshua Short says:

The editing is always dope

Recovery Kid Seth says:

I love your videos man. I appreciate all the hard work you put into making them. As a fellow short guy ( I am 5'6"), I aspire to build a physique similar to yours. Keep up the good work bro!

VregathfulMovies says:

A LITERAL FUCKING MANLET

Anru Pietersen says:

A little bit vague…Would love to know some more details. Training twice a day (resistance in the morning and cardio at night) and feel like my energy levels a down. Is this progressive for hypertrophy?

GTFOptimal says:

Love the vids dude. Please do one on DOMS science!

Gonzalo Riquelme Cifuentes says:

💪🏼💪🏼✅

Dimitris Smirlis says:

How often does this happen 3:47 ?

MirrorFX says:

Jeff pls make a science expained video about how to maximize calorie expenditure when having sex.

MHappadumila says:

Where is the "last longer than 1 minute" scienze explained video?😏

SxC97 says:

“I’d rather overtrain than undergain, bro.” -DM

ervin B says:

I've been squatting 3 times a week and I just find it so taxing on my CNS, my muscles feel fine but I just feel like my body is fatigued. I really like it though because it I just feel like I'm way better at squatting from doing it so much

Lexes O'Hara says:

I LOVED this style of editing! 😍🤗

Ariel lafuente says:

Great editing

Mirzel Avdić says:

Your kiwi video is still the best one 😉

John Appleseed says:

1,000,000th!

Alex says:

Great video

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