Russ Warren
January 23, 2019 • 3 minutes reading
One of my biggest concerns when I started bodybuilding was not overtraining. What are the symptoms? How can you prevent it? What should you do if you overtrain? Read more here...
Oone of my biggest concerns when I started bodybuilding was not doing thatOvertraining. Overtraining is when you exercise too hard or too often so that your body cannot recover from your workout. There are many symptoms I use to indicate if I am overtraining, and these are:
1. Chronic fatigue
2. Excessivepainful jointsand muscles
3. Willingness to go to the gym
4. Lack of appetite
5. Insomnia
6. Recurring colds or illnesses
When you lift heavy weights, your muscle fibers are torn, and as you rest, they are torn appropriatelypower supplyInsleepthey become bigger and stronger (hypertrophy). If you exercise too much, you tear your muscle fibers and your body doesn't have enough time to heal the muscles before you go back to the gym and tear the fibers again. It's overtraining!
If you exercise too much, your muscles will not grow in size or strength and may even become weaker or smaller.
Some muscle groups are even sensitive to overtraining, especially in teenagers. The most overtrained muscle is...biceps. Everyone wants a big bicep. They want to scare other guys and attract the ladies when they flex. So what do they do? They go into their garage and train biceps for an hour with 30 sets! Then their biceps don't grow, so they train longer and with more sets and eventually they overtrain and give up lifting weights.
Your body part splits andtrainingsroutine. I recommend training each body part only once a week at maximum intensity for 3 sets per week. exercise with 3 exercises for larger muscle groups and 2 exercises for the smaller ones. There are many splits you can use, but I prefer a four-day split training routine like this:
- Monday - Legs
- Tuesday - Back and biceps
- Wednesday - Off
- Thursday - Chest and Tris
- Friday - Shoulders and traps
- Saturday - Out
- Sunday - Fri
* This routine provides maxrepairand adequate rest with each muscle group.
Power supply:
Nutrition plays a crucial role in overtraining. To build muscle, I shoot to get at least an ounce offegg whiteper kilogram of body weight. Now if you go to the gym and train until you fail, your muscles will start the rebuilding process and if there is not enough protein to build the muscle, the next time you go to the gym and tear, the muscle fibers will are overloaded and the muscle fibers will be overloaded. The result will be overtraining.
Genetic:
There's something we also need to remember about overtraining and muscle recovery, and that is genetics. If someone has good genetics, he or she might be able to train with more sets and still make good gains without overtraining, but most people don't have that kind of genetics and can't handle more than 10 sets per set. body part, otherwise they will overtrain.
Sleep:
Lack of sleep can cause overtraining. Your muscles grow while you sleep. If you don't get enough sleep, your body won't be able to repair your torn muscle fibers in time for your next workout. I aim to get about 8 hours of sleep per night. This ensures maximum muscle recovery and ensures that I have enough energy to hit the weights hard in the gym.
Things that correct overtraining
I have experienced overtraining and it is not fun. It depletes both your mental and physical energy. You don't feel like doing anything, especially lifting weights.
If you're overtrained, there are some really important things I do. First of all, I need to take a week off from bodybuilding and rest to let your muscles recover. You then need to look at your training and make sure you only train one body part per week, shorter but moreintensiveroutines. Finally, you need to look at your diet and make sure you're getting enough protein to fuel and grow your muscles.
I take a week off from lifting weights every 6 to 8 months to avoid overtraining. I think this is a good way to help prevent overtraining and allow your muscles to fully recover from your intense training.
Train hard en train slim
Russel
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