Packing on those pounds quick! So you’re been training like a warrior, but you have seen those gains get smaller and smaller until its come to a halt?
Have you got DOMS for days and days afterwards?
There’s no doubt that going to the gym exercising and working out is really good for you but there is also such a thing as overtraining.
Sadly, numerous body builders as well as sports athletes train so much that they’re in fact losing muscle mass, getting weaker as well as harming their own overall performance.
I’ve seen it, and I’m sure you’ve seen it, the young lad who’s been in the gym for 3 hours training his arms and chest for the 10th time this week. Without doubt he has the determination and the passion but as you have seen over the last 6 months to a year he’s not put a scrap of muscle tissue onto to that slight frame of his. So we can safely say more is not always the best method.
It’s possible that you could go to the gym every night and not make the slightest bit of difference to your progress
Tell me how’s that possible?
And it’s a significant problem amongst body builders and athletes a like, but it can be prevented, as long as we know the signs and symptoms to help prevent it. As the old saying goes you can’t kill the enemy if you can’t see it.
Symptoms to watch out for are:
Loss of appetite,
Ive personally experienced overtraining and my body shut down and I came to a sudden halt, I was addicted to the gym, and I was over training, nothing else mattered in my life but the gym but now I had to take time out and I did for 3 years, but that’s another story.
How to prevent overtraining.
Every time you train with weights you tear and break down the muscle tissue in order to feed and grow back larger and stronger. So afterwards you need to rest in order to grow, its not in the gym that your growing, its when your resting. I’ve always been told to train only one muscle group per week in order to let it rest and grow. When these seasoned athletes and body builders are saying to you in the gym don’t train over an hour its because they are in the know, they know that after an hour of weight training or any intensive training your cortisol levels start to increase. Cortisol is a hormone that is known to destroy your muscle cells.
Food and Supplementation:
This is key to any bodybuilders progress and its what you eatand when you eat that will determine the amount you grow We see it all the time, guys who train rightbut there diet isn’t right = limited growth. Guys that eat right but don’t train right = limited growth. So it’s all part of a large jigsaw, get all the pieces in place and you will see optimal results. Every body builder or athlete should have the basics in his cupboard it is as important as bread and butter to the none bodybuilder. Good quality protein powder, Glutamine, BCAAs.
Sleep and Rest:
We all know how we feel when we don’t get enough sleep and rest, so its important to get at least 8-10 hours’ sleep a day and on your rest day ”rest” no slipping down to the gym for a quick blast or going out for a run ”rest”. If you’re like me and sitting in front of the telly is painful go to the sauna or steam rooms or book a massage ( no extras!)
Overtraining can be avoided if you train smart, have a good planned out training regime along with a good planned diet plan and enough rest and sleep. Don’t jeopardise your all-important muscle growth by falling victim to overtraining. Training smart will help you train hard and GROW!