Overtraining – Slow Muscle Recovery (3 SECOND TEST!!)

Overtraining – Slow Muscle Recovery (3 SECOND TEST!!)

What’s up, guys? Jeff Cavaliere, ATHLEANX.com. So, who knew that your grip strength would
tell you a lot more than just about the strength of your hands or your forearms? As a matter
of fact, your grip strength could be a good indicator of how well you’re recovering between
workouts. We know as natural lifters – and I will
stress this very, very much, straight to the camera – as natural lifters you’d better
have a very high respect for your ability to recover. Sometimes it’s a whole hell of
a lot more important than another half-assed workout and the overall game plan in getting
you to that next level. Now, in spring training one of the first things
we did with all of our players, every single year was test their grip strength. There was
really two reasons why. The first is that we know that in baseball that there’s a lot
of chance that you could incur a hand injury. If we had a baseline measurement of their
hand strength we would have a better idea of how well they’re progressing in a rehab
plan. Secondly, and more importantly, we know that there’s a high correlation between your
central nervous system and the output in grip strength to test how well a player is recovering. Whether it be between games, or whether it’s
just trying to overall assess their basic ability to overcome their fatigue. We know
at 162 games played out over 185 days or so there’s a high chance for us to run into fatigue. In the gym there’s a high level, again, as
natural lifters who have a tendency – all of us – who try to do more and more and
more, to actually run into fatigue and have it become a limiting factor in our overall
ability to see gains. We can test it and we don’t need the fancy hand grip dynamometers
that we would use in spring training. We could actually use something that you probably
have at home right now. It’s a bathroom scale. Now, this will do pretty much the same thing.
It may not be outputting the same exact measurements as a hang drip dynamometer, but if you continue
to use this consistently then all that matters is comparing one result to the next. Now, what you want to do is try to pick a
time during the day that you would probably do this consistently. Maybe the first thing
in the morning so you’re getting a good baseline measurement and then you’re getting repeatable
measurements after that. The way you want to do this is you want to hold the scale up
and you’re basically going to grab it here on the sides, okay? So I’ve got my fingers behind and mu thumbs
here on the front. You want to hold it – not up high and not down low – but right about
90 degrees. What you’re going to do is you’re going to squeeze your hands as hard as you
can. I’ll let you kind of sneak peek over my shoulder as I do this. So I’m going to take it here and I’m going
to just squeeze as hard as I can, as hard as I can, as hard as I can; almost at 200.
Right about 195 or so. Now, what are you trying to shoot for? There’s two ways to look at
it. Number one: some of them are catchers. So the guys with the strongest hands in baseball
would get themselves to about 230lbs. So me at 200, I’m not a catcher. So I’m pretty pleased
with that number, but more importantly, even if you’re not hitting the 200 mark, what you
want to know is “What is that number?” So you can continue to compare yourself to
that because if you’re in the gym and you’re not seeing progress and then you look and
you test yourself each day with this and it takes, how long? Three seconds? If you’re
seeing either no increase, or a continual decrease and your performance in the gym is
going down, now we’ve got a pretty good correlation of how well you’re recovering. Likely, it might be time for you to start
dialing back. Like I said, I know the tendency is to push, push, push; but sometimes the
best thing for you is to get your lazy ass out of the gym because right now, that’s all
you’re doing. You’re just being a lazy ass there. You’re not giving your best. So sometimes taking a step back – I know
it’s hard – can be one of the best things for you in your overall plan. Again, you can
do this very, very easily with just a scale in your own home. Guys, I hope you’ve found this helpful. In
the meantime, let me know what you want to see here. I’m really happy to make the videos
you want me to make here. It’s your channel and I’m happy to be the messenger to bring
you what you want to see. Just leave them in the comments below and
leave a thumbs up if you’ve found this helpful. I’d like to know what some of your measurements
are if you go and try this. I’ll be back here again in just a few days.
See you.

100 Replies to “Overtraining – Slow Muscle Recovery (3 SECOND TEST!!)”

  1. Hey Jeff, I’ve been working out regularly but I’ve had to stop…it’s been months and I have stubborn soreness that just won’t go aaway on my triceps, delts, and upper back. Do you have any pointers?

  2. This is awesome! I've seen other PT's talking about measuring your heart rate first thing in the morning and putting it into an app to measure where you're at with your recovery, but this seems much more doable for me! Thank you!

  3. Lifters aren't the only ones who need to respect their ability to recover… All athletes do- both professional and amateur.

  4. Jeff, straight to the point, always well informed and never try to sell something, just big thumps up Sir!!

  5. Damn when i was in prison i went in out of shape. I started exercising with the other guys there they would puch me to do the same wotk outs as then looking back i realize i was doing way to much and giving my body no recovery.

  6. Question: how many sets can I do in a day? Example: if I do chest and biceps, with each body part having 4 exercises and 4 sets each (16 sets per muscle group for 32 sets for a day), is that to much volume in one workout? Or, is there research that quantifies how many hours of rest I need if I wanted to do chest in the morning and biceps in the evening. Thanks!!! ….I'm a BIG fan of your content. Grant

  7. Can I use a digital scale, that's for weed 🙄 instead?🤣😂😊😘

  8. I really like your perspective on working out. It's not just about being stacked and jacked, it's about being in optimal health and you really hit those key points that many trainers miss. Much appreciated!

  9. Jeff how long does it take a muscle to recover after you work it. 24hrs48 hrs I can’t find out the info. Please help

  10. People say dieting is the hardest part of bodybuilding. I would like to disagree. Resting is the toughest part! I get so hungry and stoked for every workout, i wanna crush that shit. My tendons usually let me know when im overdoing it…and by then its a little too late. Take a few days off. Jog, play a sport…but dont crush the weights. Hard to do, I know.

  11. Another great tip from the Jeffinator. Now I need to go get an analog scale just for this purpose since the digital one I have only does a readout when the pressure becomes flat and steady. If only I could have seen my face as I remembered this a few seconds into attempting to get a measurement. Lol

  12. It's so annoying how do I even know if I'm overtraining or if I even need to recover if I feel like I can work out the next day? I lift so hard but the next day I feel like I could just keep lifting.

  13. 5 ft 8 inches 175 lbs. held 190 for 3 seconds, got up to 210 but couldn't hold it. Great stuff and props on being natty. Hate fake natties.

  14. For aerobic I use resting heart rate on awakening to monitor for overtraining. Does this have validity in weight/strength training?

  15. only been in the gym for few months but it takes 3-4days to fully recover and i eat exta and sleep like 10hrs a day recovering. the question didnt rely tell me how to recover faster but ok.

  16. I hd a really hard back, bicep day I did my pull-ups and preacher curls and rows and I did sets like I picked a random number of weight and increased it, and did drop sets now I'm feeling sore not like I used to after 2 days or something like this. I feel sore right after training I hv no grip strength I slipped up 2 times on the lat pulldown machine. I'm scared

  17. @Jeff, Please tell me more about deadlifts. I injured my knee recently. I searched through all your videos and didn't find something related to deadlifts + knee. (I watched all your videos on deadlift) but still need info on the knees and posture. "deconstructing the deadlift". Please post this, Jeff!

  18. 159 lbs. Just doing some home training for half a year so far. Looking forward to see how this will develope 🙂

  19. That so true though. 110% work out or 110% Rest, sleep eat well and focus on recovery. If you didn't sleep enough the night before, don't work out. Go HARD OR GO HOME!

  20. As a women AthleanX has been a go to source for tips, instruction, dialing in diet and sleep. I have a dead from 45 lbs to 255 1 RepMax, workout weight 185 to 225. A squat of 165 in 1 yr, and sleep improved consistently 8-9 hours. Feb 2018 weight 228 no muscle tone, now 2019 April, muscle tone, more waist, 296 lbs.

  21. Can you get the same reading with an electronic scale, or do you need a traditional one like the one above for the most accurate reading?

  22. i was looking more for something to understand better if i am working hard enough or to know when i am in a good position to do another workout on that muscle. ty jeff

  23. Hi Jeff, I know for a fact that Ive overtrained in the past and I'd like to avoid that. My workout routine is unusual (no set time of day, no plan for how many reps or sets I'll do). I try to listen to my body and usually go for a ridiculous number of reps like 20-25 per set with dumbbells with 3-5 minute breaks in between. I understand this is to increase strength and not gains but the next day after I do 15+ reps (various) exercises to the point where I can lift less and less until I cant lift anymore, I feel good enough to do it again. When I do however I feel like I cant do as much (by only a little bit) as I did the day before and because Im using whey protein immediately after my workouts Im wondering if that means I recover faster and its ok to keep going? Or, should I really ignore it and stick strictly to a 48 hour period in between my workouts. Thank you, I appreciate all comments from anyone who knows what they are talking about.

  24. I’m 48 yrs old, should I be lifting heavy low rep or light weight high rep. And how many days a week should I train each muscle group?

  25. So i used to be able to do 10 pull ups 2 weeks ago but now my muscles just wont work to even pull up one after two weeks of training hard training. Muscles have grown but it seems like they lack energy and strength especially in the chest.

  26. At 52 one benefit I have found to my age is being able to judge when I need a break. Knowing when you can still push through or will fail? I use to bang my head against that wall relentlessly. Even to the point that it would compromise my immunity and I would get sick. I don't normally get sick very often. Have not had so much as a cold in some nine years now.

  27. Can someone tell me please am I am overtraining? I am 15 years old boy 72 kg and 1.77 meter height. I am working out 2 times almost every day. I do kickboxing 3 days per week as well as martial arts also another 3 days a week and every day except Sunday I do home workout with dumbbells for 20 minutes. I am doing this program for 2 weeks now and I feel a bit exhausted and dizzy every time I have to go to the gym or just to stand up and do my home workout but still I don't lose the intensity and I am as productive as possible.

  28. thanks a lot jeff..good shit..my grip in the morning is strong if i wake up horny😂😂😂 if i am not my grip has half power😂😂😂 true tho

  29. Do some video on creatine or what do you think about natural bodybuilding (amatour not bb competition)

  30. I normally know I'm badly overtrained, when i can't seem to get a pump, when normally I do..Like today…did back, zero pump…time to take off a few days.

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