Overtraining vs Undertraining: Proven Safeguards, Deload Schedules & Recovery Fueling

ABOUT THIS EPISODE
A straight‑talk framework for staying out of the overtraining ditch—and the undertraining ditch—while building strength year‑round.

WHAT YOU’LL LEARN

How to set sustainable weekly volume and adjust load with auto‑regulation

When to use deloads and exercise rotation to manage joint and CNS stress

Recovery priorities that move the needle: sleep, calories, protein, steps

Simple progress tests to confirm you’re adapting (not just accumulating fatigue)

KEY TOPICS

Balancing intensity vs. volume across the week

Signs you’re under‑recovered and how to course‑correct fast

Minimalist programming for lifters with limited time

QUICK ANSWERS
Q: What is the fastest way to know I’m doing too much?
A: Watch performance markers: bar speed drops, reps/sets fall off, and motivation, sleep, or resting HR worsens for several days—deload or reduce volume.

Q: How often should I deload?
A: Most lifters benefit every 3–6 hard weeks; advanced lifters can autoregulate—insert a lighter week when performance or recovery flags.

Q: What’s the simplest “busy lifter” template?
A: Three full‑body sessions/week using one squat, one press, one pull plus assistance; keep 1–2 reps in reserve and add low‑impact conditioning on off days.

RESOURCES & ARTICLES
Avoiding Overtraining (Marty Gallagher)
https://www.ironcompany.com/blog/marty-gallagher-raw-avoiding-overtraining?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Reassessing Recovery
https://www.ironcompany.com/blog/reassessing-recovery?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Cardio Training Periodization
https://www.ironcompany.com/blog/cardio-training-periodization?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Abbreviated Training: The Godsend for Muscle & Strength Gains
https://www.ironcompany.com/blog/abbreviated-training-the-godsend-for-muscle-and-strength-gains?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172

SHOP THE EPISODE
Strength Training Equipment (racks, benches, machines)
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Weight Benches
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Pro Series Power Cage
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Dumbbells (all styles)
https://www.ironcompany.com/free-weights/dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Theragun Elite (recovery tool)
https://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172

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