 Question is from Brandon LPZ26. When over training, you talked about lowering the volume. Should we reduce volume on our big key lifts or smaller lifts? You could reduce volume on either of them, but you wanna consider the following. The big lifts have a larger impact on your body's ability to recover than the small lifts. They're doing way more. Squat's doing way more damage than a tricep push down. So if you are, but it's also sending the loudest muscle building, strength building, adaptation signal as well. So if you're like really over trained and you've identified that, oh wow, I am not good at all and I'm really fatigued, then you probably gonna wanna look at reducing volume in both big lifts and smaller lifts. If you're like teetering on the edge, you're like, you know, I was progressing like two weeks ago or three weeks ago and I feel like I'm kinda overdoing it, then I would look at the smaller lifts and kinda chip away right there, but that's really, you gotta weigh it out that way. Really, I feel like I would challenge that too. I feel like if someone's overtraining, I doubt it's because of your seated bicep curls, your tricep extensions, your lateral raises, your seated cable row, your machine chest press. I doubt it's any of those that are, and I doubt that just reducing those exercises at all would actually scale back your overtraining. Well, it could be like this. Like you could go to the gym and say, I'm not doing any small lifts. I'm just gonna squat because I've been overtraining, so I'm just gonna go squat. You can just do the main four. And just do the main, yeah, the main ones. Or you could do the reverse and go to the gym and be like, man, I am fried. I'm just gonna do small lifts. I mean, in my experience, I've never been overtraining because of all those isolation movements I was saying. It's always because I'm doing too much of the big four and I've always gotta pull, and the only thing that will make my joints feel better, allow my progression, allow myself to recover better. The only thing that does that is reducing some of those big compound lifts. Cause to me, isolation, machine, cable exercises don't do nowhere. I feel like I could do those five times a day every single day. They're almost like trigger sessions. I mean, yes, you can still train some of those movements to be tough, but I don't get inflamed joints. I don't get like severe fatigue. I don't see myself setting back my strength and truly overtraining unless I'm... See, I've experienced the opposite. Yeah, and I don't mean that. I'm not disagreeing that those exercises don't cause a lot of damage to the body. I agree with that part. What I mean is that I've gotten to the point where I feel like I'm overdoing it. So then I go to the gym and I do 30 minutes of bench and deadlift and I keep the intensity moderate and I just perfect my form and I leave and I'm doing anything else. And now here's what you wanna do. You wanna weigh all these things out because the big lifts, they cause the most damage, but they also cause the best results. The small lifts cause the least amount of damage, but they also cause the least amount of results. So you wanna weigh all that out when you're trying to determine what you wanna reduce or cut out of your routine. And there's a lot of different ways to do this. Here's another way to do this. Go to the gym, do the same routine. Here's my favorite way, by the way. Go to the gym, do the same routine. Lower the intensity. That's my favorite way to handle overtraining is I don't even change my workout. I just go easy. It's the same workout at 50% intensity. Now I'm moving full range of motion. I'm feeling the squeeze. I'm at half the intensity I normally am. I'm still doing all the same stuff. I try that out for a little while. Uh-oh, still not enough. I still need to cut back a little more cool. Now I'm just gonna do same thing, low intensity, but big major lifts. Yeah, I would assume there's a scale of reducing like one thing at a time. So that makes sense in terms of intensity and then maybe lowering the reps or like one of the other variables. And then addressing which one causes you the most fatigue and to kind of like program accordingly. Don't you guys feel it's kind of obvious sometimes for you too? I feel like when I- To us, man. I know what I'm feeling. Right, like I know when I overreached on my deadlifts. I know when I overreached on my squat. And it's normally those things that- You're feeling certain areas. Oh yeah, well I just know. I know because today I decided to do eight sets and it was programmed for me to do four, five, but I was feeling it. Or today I was supposed to be training in the eight to 10 rep range, but man I was feeling so good. I wanted to see what singles look like today. You know what I'm saying? It's normally those fucking things that you do where you probably knew you were overreaching when you did it. And then you get the signs of the achy joints, the inflammation, the not recovering in time, or sitting, going backwards in weight. I don't know, I feel like if you're truly, because I want to be careful there too, because I don't want to scare people to think that they're all, because we did an episode on overtraining, so now everybody's freaking out. Like, oh shit, I was tired yesterday. Mind pump said I could be overtraining, right? Okay, it's- Taking that. Yeah, most people, you'll have multiple of those signals that we talked about if you're truly overtraining. So I don't want to stress everybody out and think that. And you probably have a pretty good indicator that you did because you probably did something out of the ordinary or you weren't following your fucking programming. Well, I think too, it's tough for your average person who doesn't have a whole lot of experience yet because they see a plan and they see like a rep count and they see like, oh, well other people should be doing this and they haven't really learned their body enough to get like, pay attention to those signals that like, well, well for me personally, actually this is probably too much right now and I'm just going to adjust on the fly. Like that comes later with experience, but to keep that in mind in terms of like not being so rigid with whatever plan you have going into the gym, like it could be interrupted.