 All right first question is from John Delia. How should you transition to a lower volume or intensity workout routine if you believe that you're overtraining? That's a good question, you know. We talk a lot about not overdoing it in the gym either through the amount of exercise you're doing or how hard you're doing it. So once you've listened to us and you hear and you hear that message and think, okay, I need to I need to scale back. Where do they start? You know, I mean, where's the first place they start? How should they scale back and how do they know they're not scaling back? God, that's a real, you know, you definitely gave us a really challenging one to start off with you because that depends on this person so much on who I'm talking to. First of all, I think it's important to say that this is less common than I think people think, right? This is a I don't want it's just like the people that have like really fucked up metabolisms, right? That have adrenal fatigue like it's It's less common than you think it's become popular and people are talking about it more I don't think that's too many people are like really overtraining. I think that There's a lot of people that are probably pushing their body too far too much without getting the proper rest and nutrition and that balance should be that that should be fixed a little bit for optimal results Yeah, I think people are like spinning their tires because they aren't applying proper recovery programmed into their workout routines, but Yeah, I would agree with that. I don't I don't think it's as common I mean in the athletic world I could make, you know, I could probably see that a lot more prevalent, but At that point you're that's part of you know being in sports Like you are gonna push the thresholds more so than you would if I'm just trying to You know get lean get you know build muscle get healthy. That's a totally different You know go on I'm trying to achieve. Yeah I so here's a good rule of thumb and of course it depends on the individual But a good rule of thumb is to start with reducing intensity I think when you feel like you're overdoing it and you're just your body's fried And you're not responding and you think you really identified. Okay. I think I'm just doing too much Reduce the intensity before you cut down the The volume and the frequency I can take a complete beginner And easily Overtrain the crap out of them in a 10 minute high intensity Ridiculous workout, but I could also train them for 30 minutes every single day and not overtrain them So long as I manage the intensity and then the volume is the same there or even more But it's really that's such a good point. I think that's actually a really good place to start is If you think you're this person You probably or most likely the person too is doing sets every set to failure You know slow rest periods heart rates elevated. You're drenched in sweat on your workouts Instead of breaking or stepping back on the frequency of of your training Back off the intensity. I think that's great general advice. Yeah, I would go. I just go easier So if you're like, oh, I'm overdoing it do your same workout But now go to the gym and cut your intensity down by 25 percent two reps two reps short of failure Yeah, so stop, you know cut your sets shorter a couple reps or go lighter focus on form and technique This was my one of my favorite strategies for myself when I would reach this point I would still go to the gym. I would still do the same workout But rather than pushing the intensity, I would just perfect my form. I go light I'd squeeze full range of motion feel good And I would do that for until my body felt really good and rested which could take as long as five weeks Such a good point and also, uh, you know, a lot of people think that you're going to lose because all of a sudden You know before I was pushing myself with 90 pound dumbbells on chest press and going to failure and oh now that I'm I listen to a mind pump and I might be overdoing it now. I'm going to do sets with 60s or 70s They're so afraid like they're going to lose a bunch of muscle that way A lot of times what you see if you are that person that was overdoing it Even cutting back on the intent they end up getting more results from it gain more muscle That's that's what happened to me the first time I did this. Um, I This was years ago. I was in my 20s I think and I cut the intensity back because I I was just kept running into the same brick wall So finally I said, okay I'm gonna I'm going to reduce the intensity and I scheduled it so I do this for for four weeks And um, I actually built a little bit of muscle I built a little bit of muscle then when I went back to my higher intensity workouts I was Stronger than I was before I didn't reduce the sets and I didn't reduce the frequency Now if reducing the intensity doesn't do it for you The next thing I would do is reduce the volume of your of your workouts If that doesn't do it then the third thing I would reduce is the frequency So frequency refers to how many how many times a week you work out or how many how often you work out Volume refers to the amount of work you do in a in your workouts So, you know 10 sets for my chest this 10 sets is considered the volume and then of course intensity is how hard you work out So number one and this again can be different from person to person But generally speaking Number one reduce intensity if that doesn't work then reduce volume if that doesn't work then reduce frequency And go down until you think you found your your sweet spot and then start to slowly move yourself back up The other thing I want to mention on this is the amount of intensity and volume and frequency that you can handle is different From time to time. Yes, um, sometimes you could do a lot more. Maybe you're sleeping better Your life isn't as stressful your nutrition is really good Maybe you haven't trained hard for a long time. So now you can handle a lot of volume a lot of intensity Sometimes it's much less. Maybe you have a stressful situation going on at home Let's say you just had a new baby And you're like what, you know, I can barely handle I used to be able to work out five days a week Now I can only work out three days a week. That's okay. That's okay Because as your circumstances change and your workout volume can change as well Yeah, that's all great general advice. Also. I mean, this is why that like companies like whoop and and they're they're experimenting with hrv They're trying to give you some kind of metric to kind of follow along with this Might might be worth looking into something like that just to give you an added Uh, you know set of eyes, uh in the process to see your trends