|Knowing the Difference Between Hard Work and Overtraining
BodybuildingPro.com Training Database Advanced Training Tips Knowing the Difference Between Hard Work and Overtraining
Any bodybuilder knows that in order to ensure the quality growth of muscle you need to force
your muscles to be do more and more work from one workout to the
next. After your muscles adapt, you will need even more resistance
to overcome this adaptation and make your muscles remain growing.
But, is it possible to train too much to the point where your
performance, or even your health will suffer? The answer is yes,
and if you are training so intensely and so frequently, that you
find your muscles shrinking, and your energy levels quickly
depleting, you may be the victim of classic overtraining.
Overreaching and Overtraining
Symptoms of overreaching can be physical as well as psychological.
If you are lifting to much weight too often, and not allowing your
body the necessary time to recover, you may find you have caused
some minor tissue damage or other training related trauma. If you
do this continually, it will eventually lead to overtraining.
Overtraining is extremely noticeable when it finally comes about.
Training and performance will be impaired, energy levels will be
low, and muscle gains will be stalled, or even lost. In some
athletes, recovery from overtraining may take anywhere from several
weeks, or even months depending on the severity of the situation.
If you find yourself overtrained, employ some of the tips below to
help you get your energy levels back up so you can start working
• For about seven to 10 days, engage in one or two hours of
active rest at some point throughout the day. This may involve some
light walking or stretching, but can also include sports such as
volleyball, basketball or swimming.
• To maintain muscle mass, make sure you are eating enough
protein, and make sure your diet stays top rate. Some light
pushups, or other light bodybuilding activities can also help you
maintain your muscle.
Of course, the best cure of all is prevention. If you are a
beginner, just starting to train, start by training 3 or 4 sessions
per week. If you are finding you are unable to keep up with this,
lower the amount of days you train, or the length or your training
sessions. Employ the Instinctive Principle. In other words, find
out what works for your body, and keep doing it. If training your
back is difficult for you to do once a week (as is the case with
some beginners), decrease your training frequency for your back
muscles once every 10 days. Find out about how long it takes for
you to recover, and use that as a guideline for scheduling your
workouts. And remember, if you ever feel overly sore, lethargic, or
find your muscle gains have stalled or even reversed, be sure to
take a break, assess your situation and determine if you have been
overtraining or if it was just an off day or two. If you work hard,
assess your gains regularly, and follow the simple rules outlined
above, you should have no problem eliminating the possibility of
overtraining and increasing the speed in which you attain your
If you have any further questions or concerns regarding your
training, or if you are uncertain, feel free to e - mail me anytime
to discuss your situation. But, as always, be sure to contact your
doctor before commencing any training or nutrition program and if
you suspect you have overtrained.
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