2 Reason Why You Experience Overtraining (and how to avoid it)

In my latest short, I got a lot of hates because I said that Arnold never experienced overtraining.

Yes… even by doing 30 – 40 sets per week, Arnold didn’t get overtrained.

Not because of roids (like those HIT fanboys said)

but because of these things:

• He prioritized his recovery and diet
• He just trained long enough that he can do a ton of high quality volume.

But, why Why am I so convinced by my take (that Arnold never overtrain)?

Because literally… science has proved that 30 – 40 sets/muscle group/week is the best for muscle growth (for advanced people).

‘So, Kevin… if 30 – 40 sets is the best for muscle growth, why do people still experience overtraining’?

1. They’re under-recover

Let’s be honest… diet & sleep is kinda boring.

But here’s the thing… They are the ones that build our muscle.

And now I am asking you…

If your diet & recovery are sh*t, how the f*ck you’ll grow muscle?

You simply can’t grow muscle if your diet & recovery are shit.

And now 90% of of people blame volumes or intensity if they experience overtraining.

But, in the reality?

Their foundation is shit.

• Out of 7 days in a week, they only hit their protein goals once a week
• They sleep at any time they want
• They sleep for 5 hours

So… before blaming on anything else, just make sure you got enough sleep and eat good diet.

And if you don’t know to craft and maintain a good diet, read here

2. They just haven’t trained long enough

This is where it gets interesting…

Some studies revealed that 30 – 40 sets is the best for muscle growth.

But other studies revealed that after 20+ sets, muscle growth diminishes.

So, what’s the reason?

This is my hypothesis.

so let’s say that:

• Research A: the research that revealed 30 – 40 sets is the best for muscle growth.
• Research B: the research that revealed after 20+ sets, muscle growth diminishes.

The reason is some subject in research B is less advanced than subject in research A.

Because here’s thing, beginner lack these things:

• The discipline to spend that long hour In the gym
• The mental capacity to train to failure on all 20 sets
• The cardiovascular capacity 
• The work capacity to train that much volume.
• High volume training requires almost perfect recovery & diet

and you know what? High Volume Training REQUIRES all that aspects.

just imagine… how can beginners do 20 sets and bring all the sets to failure?

They just can’t. Their motivation might drops after they do 10 sets.

And other aspects like cardio, work capacity, and discipline is also necessary.

so now the question…

How to train with high volume without getting overtraining?

The simple answer is progressing.

Beginners should start with low volume. 

For me, low volume is about 4 – 6 sets/ muscle group/week.

Then, after you do that amount of volume for 2 months…

You must observe: 

• Do you get stronger (Increase in weight or reps)?
• Can you add 1 or 2 more additional sets? (According to your schedule and your ability to be consistent.)

Now if: 

• You don’t get stronger, then reduce your volume
• You get stronger, add those 1 or 2 sets
• Make sure you can be consistent if you would add those 1 or 2 additional sets

Now that process will build your:

• Discipline to spend that long hour In the gym
• Mental capacity to train to failure on all 20 sets
• Cardiovascular capacity 
• Work capacity to train that much volume.
• Maintain perfect recovery & diet

And now… Your target and homework are simple:

Repeat this process until you can do 20+ sets/muscle group/week.

Now, you’re good to go.

~Kevin

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