Optimizing Recovery and Volume in Training

• Understanding the difference between what’s optimal, what’s tolerable, and what’s beyond that. (1:51)

• How healing/recovery is different than adapting. (4:15)

• The importance of consistency over intensity. (7:12)

• Signs of overtraining. (9:32)

• Five Steps to Bounce Back from Overtraining

• #1 - Take a week off. (16:10)

• #2 - Get good sleep. (19:54)

• #3 - Bump calories (protein). (22:55)

• #4 - Come back with half volume. (24:20)

• #5 - SLOWLY increase volume (setsXrepsXweight). (26:43)

Related Links/Products Mentioned

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• The Breakdown Recovery Trap, Why You Aren’t Progressing

• Mind Pump #1142: Nine Signs You Are Overtraining

• Why Training to Failure and Deloading is the Best Way to Gain Muscle

• Cabral Concept 2526: Use the 3-2-1 Formula for Best Sleep Results (TT)

• Muscular Potential Calculator | MAPS Fitness Products

• Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men

• Muscle fiber hypertrophy in response to 6 weeks of high-volume resistance training in trained young men is largely attributed to sarcoplasmic hypertrophy

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources