Where is the line between training hard and doing too much? In this episode, the RAW team explains how to balance intensity, volume, and frequency so you keep making progress without wrecking recovery. We outline practical safeguards—auto‑regulation, deloads, sleep/nutrition basics, and smarter exercise selection—for powerlifting, bodybuilding, and general strength. You’ll also get gym‑floor tactics for busy lifters, plus simple tools for soft‑tissue work and mobility. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
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