720 - How Do I Know If I’m Overtraining Or Overreaching? (Research Review w/ Dr. Brandon Roberts)
Choose Hard with Cody McBroom
Cody McBroom
4.9 • 825 Ratings
🗓️ 24 February 2022
⏱️ 22 minutes
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Summary
Overreaching is an accumulation of training and/or non-training stress resulting in short term decrements in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several days to a few weeks.
Non-functional overreaching is the step before overtraining and is hard to describe. Some have said that it is a short-term version of overtraining that is easier to recover from. However, there is very little research on non-functional overreaching.
Overtraining is an accumulation of training and/or non-training stress resulting in long-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of maladaptation in which restoration of performance capacity may take several weeks or months.
Symptoms of overtraining:
- Acute and chronic immunosuppression which leads to increased risk of illness
- Mental health issues: depression, anxiety, and lowered libido
- Decreased performance
- Weight loss
- Sleep disturbance
- Higher risk of injury
- Fatigue
Preventing overreaching or overtraining requires periods of training that are recovery-based or complete breaks from training. A common misperception is that [Overtraining is simply an issue about excessive training loads. For example, nutrition and life factors (e.g., calorie deficit, stress) can increase the risk of both overreaching and overtraining.
https://sci-fit.net/overtraining-underperformance/
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Transcript
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| 0:00.0 | Welcome to the tailored life podcast, the one and only fitness and nutrition podcast. |
| 0:10.3 | It goes way beyond just training and nutrition and helps you create a life by design. |
| 0:16.0 | I'm your host, Cody McBroom, and with me today is our chief science officer, Dr. Brandon Roberts, |
| 0:20.7 | and we have another |
| 0:21.5 | research review. So this week's research review, we're going to talk about overtraining or overreaching, |
| 0:26.8 | which I think a lot of listeners might not actually know the difference between. So I'm actually, |
| 0:31.2 | I think they'll get a lot of benefit just out of understanding what these two are. |
| 0:35.6 | And this is a topic I haven't talked about in a while, actually, |
| 0:37.9 | because I think I haven't even looked into. There has been a lot of, I don't know how much |
| 0:43.1 | research has done to this, but I know back in the day, it was a really big theory that a lot of |
| 0:48.3 | people used to essentially overreach and then delode to have this kind of like super compensation |
| 0:53.5 | effect. |
| 0:58.0 | And then I think when a lot of the auto regulation stuff came out, some people kind of just stopped doing that completely and kind of just stayed in that |
| 1:01.1 | zone of far enough away from failure, but close enough to failure and just kind of |
| 1:04.8 | stayed there constantly. Now, I'm going to give my opinion, then I'll let you dive into it. |
| 1:10.5 | I always say, like I've been asked this. |
| 1:12.6 | I've also been asked between those two and like the, we'll call it the, |
| 1:17.4 | the microsur-tel method of like, you know, not doing too much volume and having a decent |
| 1:23.5 | RIR and then like going until you like are at your maximum recoverable volume damn near about |
| 1:28.4 | to throw up at every session and then you delode really hard and cycle through. I always tell people like |
| 1:33.1 | there's people in each category that get great results. So we can't sit here and say any one |
| 1:37.7 | category is better than the other. I think you should do whatever fits your lifestyle or whatever |
... |
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