How to Avoid Over-training to Maximize Muscle Growth
Health & Fitness → Exercise & Meditation
- Author Vince Delmonte
- Published October 21, 2009
- Word count 1,469
Over-training is very common amongst athletes and particularly
bodybuilders, since they figure that training as much as
possible is the fastest way to massive muscle gains.
This couldn't be any further from the truth however...
Training too much, or at too high of an intensity will lead to
over-training.
Now this doesn't mean you don't have to put plenty of effort in
to see some decent results... Whether you are a bodybuilder,
athlete, or just someone that wants to add some additional mass
to your frame, you need to train hard and be consistent-that's a
given. In order to get the most out of your genetics, you have
to progressively overload the muscles by increasing the weight
and / or intensity of each weight training workout.
The problem is however, that many of us increase the intensity
of our workouts or get insufficient amounts of rest, or even
worse, a combination of both. The trick is finding the right
balance between workout volume and intensity, and rest and
recovery. And that is exactly what I'll cover in this article.
**The Effects of Over-Training on Bodybuilders
First, let's take a look at some of the effects of over-training
and how one can prevent over-training from happening in the
first place.
The Effects of Over-training on the Nervous System
Over-training effects both the sympathetic and parasympathetic
nervous systems in the following negative ways:
Higher resting heart rate Weak appetite High blood pressure
Weight loss Trouble sleeping Increased metabolic rate
Irritability Early onset of fatigue
If you are experiencing more than one of the symptoms outlined
above, you may be in a state of over-training, and should
evaluate your routine as soon as possible.
The Effects of Over-training on Hormone Levels
Many studies have indicated that over-training negatively
effects the levels of hormones, as well as the hormone response
in the body. Since hormones play such an important role in the
muscle building process, this can have a detrimental effect on
your training progress.
Over-training has been show to:
Decrease testosterone levels Decrease thyroxine levels Increase
cortisol levels
The increase in cortisol levels along with the decrease in
testosterone levels is a deadly combination, since this leads to
protein tissue break down. This will ultimately lead to a loss
of muscle tissue. The Effects of Over-training on the Immune
System
perhaps one of the most alarming repercussions of over-training
is it's negative impact on the immune system-you're bodies first
defense against harmful viruses and bacteria.
Over-training can drastically decrease the levels of antibodies
and lymphocytes in your body, making you much more susceptible
to illness. Simply put, this means that if you are in a state of
over-training, you are much more likely to get sick. Since you
will have to skip workouts while you are sick, your muscle
building progress will slow considerably.
The Effects of Over-training on the Metabolic System
Here is a list of how over-training can effect the metabolic
system. These symptoms are the ones that are most commonly
discussed, and are ones we can't ignore:
Micro tears in the muscle Chronically depleted glycogen levels
Slow, weak muscle contractions Depleted creatine phosphate
stores Excessive accumulation of lactic acid Extreme DOMS
(delayed onset muscle soreness) Tendon and connective tissue
damage So you must get the point by now... Over-training effects
the entire body, and can seriously impact the results of your
muscle building program.
Now let's take a look at the different types of over-training,
and what we can do to prevent it.
Is it Worse to Over-Train With Cardio or Weight Training?
Any form of over-training is a bad thing, however, I've
personally experienced both types of over-training and can
honestly say that over-training in the weight room is much
worse, and much more prevalent than over-training through
cardiovascular training.
Here are some of the reasons why:
In order to grow, muscles must fully recover from their last
workout, every workout. If you are over-training and work the
muscles before they have fully recovered, you will break down
the muscle tissue before it has rebuilt-making it impossible to
build muscle! Over-training with weights makes you more
susceptible to nervous systems hormone and immune system issues,
which all pose serious health risks. It can lead beginners down
the wrong path, perhaps wasting money on unnecessary
supplements, or even worse, steroids. I personally believe that
only competitive athletes such as swimmers, runners and bikers
run a serious risk of reaching a state of cardiovascular
over-training, since there are often training for two or more
hours daily.
The bottom line is that it is much easier for the average person
to over-train while weight training than while cardiovascular
training, and I think the effects can be more serious.
How do I Determine if I'm Over-training?
Determining if you're currently over-training is fairly simple.
If you're in tune with your body, you can often see the signs of
over-training before they get serious. If you are losing
interest in workouts, are having trouble sleeping, and feel weak
and irritable, you may be in a state of over-training and should
take a week or more off.
If you are experiencing two or more of the symptoms outlined
earlier in the article, this should raise a red flag.
Another variable you can use to determine if you are
over-training is by tracking the performance of your workouts.
Has your physical performance improved compared to your last
workout?
For example, let's say last workout you were able to perform 8
pull-ups using your body-weight, but were only able to perform 6
pull-ups the following week. This means that you have not "out
done" your previous workout, have not fully recovered, and
therefore are likely over-training. You nave to re-asses your
program and make modifications so that you see progress every
workout.
How Can I Prevent Over-training?
In order to avoid over-training, you need to take a multi-facited
approach. Determining the correct training volume and intensity,
eating the right foods, and getting the right amount of rest and
recovery must all be taken in to consideration. Now let's take a
look at each of those factors in more detail.
Correct Training Volume
Determining the correct training volume can be difficult,
especially when you are first starting out. You have to
determine how much weight to lift, how many repetitions and set
to perform for every single workout.
You need to use your own judgment in this case, based on your
recovery ability and your recovery methods. Remember that the
goal is that you improve every single workout, and if this isn't
happening, you have to decrease the intensity of your workouts.
This is where many people go wrong though. You begin your
workout and realize that you have not fully recovered. You can
either continue to train at a lower intensity than the previous
workout, or skip the workout entirely.
As hard as it may be, skipping the workout is the right way to
go. Just turn around and go home! Your body is telling you that
it needs more rest, and you must listen to it!
There is no point in training at a lower intensity, further
breaking down the muscle tissue. By doing this you will increase
your risk of injury, and make it harder for your body to fully
recovery for your next training session.
Proper Nutrition
Your diet plays a huge role in your muscle building program. It
helps regulate hormone levels, provides energy, and provides the
raw building blocks that are used to create new tissue.
Here are some dietary recommendations that will limit the chance
of over-training:
Do not skip breakfast. This is one of the most important meals
of the day. Skipping breakfast is very catabolic, and can
promote muscle loss. Never let yourself get hungry. If you're
trying to build muscle mass, you have to constantly feed your
body quality foods so that it never has the chance catabolize
muscle tissue. Unless you are trying to build muscle and lose
fat, make sure you have eaten prior to your training session and
are not hungry. Have the largest meal of the day within an hour
after your workout. Do this every single workout! Consider
taking proven supplements like creatine, and antioxidants to
increase performance and fight free radicals. Eat every 2-3
hours to ensure that your body remains in an anabolic state.
Keep glycogen levels at full capacity to inhibit muscle tissue
breakdown.
Rest & Recovery
Rest and recovery is essential when it comes to avoiding
over-training. Make sure that you get at least 7 hours of sleep
each night, and that you are on a consistent schedule. As for
recovery time, it's important that you have days off between
weight training workouts. Try to have one rest day between
weight training workouts, and never train the same muscle groups
on consecutive days.
About the Author:
Vince DelMonte is a competitive fitness model and personal
trainer, as well as the author of Muscle Building Program
==> http://QuickBodyBuilder.info
a complete guide to building muscle for the hardgainer.
Vince's program includes extensive diet plans, complete
weight training regimens, video tutorials, and full email
personal training support
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