Things That Affect Overtraining

Overtraining is an emotional, behavioral and physical condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. An example of overtraining would be lifting at high-intensity with the same muscle groups 2 days in a row.

Personally, I would suggest training each body part twice per week at high intensity with between 2 and 4 sets of 3 different exercises. A routine like this would increase size and strength as well as improving muscular endurance. 

   • Monday – Legs, Chest and Back



Tuesday – Arms and Shoulders

Wednesday – Legs, Chest and Back

Thursday – Arms and Shoulders

Friday – Rest

Saturday – Rest

Sunday – Rest



This workout puts high demand on the muscles, but gives them a day off in between and a large rest, or an opportunity to do cardio work, at the end of the week.

Nutrition:



Nutrition is vital in training. To build muscle, you should aim to get at least one gram of protein per pound of bodyweight. If you go into the gym and lift to fail, your muscles straight away start the process of rebuilding, and if there isn’t enough protein to repair the muscle, the next time you workout and tear the muscle fibers they are going to be too strained and the result is going to be overtraining.



Genetics:


There is something that you should remember about overtraining and muscle recovery and that’s Genetics. Someone who has good genetics might be able to train with more sets and still make good gains without feeling they have overtrained, but most people don’t have these kinds of genetics.



Sleep:



Sleep deprivation can affect muscle growth and repair as your muscles grow while you sleep. If you do not get enough sleep your body cannot repair your torn muscle fibers for your next workout. I aim to try and get around 8 hours a sleep a night to allow for maximum muscle recovery and allow for me to have enough energy to hit the gym hard!



Some of the symptoms of overtraining are:



1. Fatigue

2. Overly sore joints and muscles

3. Lack of appetite

4. Insomnia

5. Recurring illness



When you lift heavy weights, your muscle fibres tear. It is while you are resting hat an increase in size and strength occurs. If you overtrain, your muscle fibers tear and your body does not have enough time to heal the muscles before you go back into the gym and tear the fibers again. 

Overtraining can cause a loss in size and strength, rather than a gain.

Things That Correct Overtraining

The best thing to avoid overtraining is to take a rest from exercise to allow your muscles to fully repair. Take a week off every couple of months, or substitute a workout day for a day of rest or active recovery.

In order to really produce results in a gym you need to be the one in control of your training. When you are the one who controls your goals, your nutrition, your exercise routines and your training outcomes, you will see results. The problem is not every body has the time to become a personal trainer. Not every one can study nutrition, supplements, physiology and the like so that they can control all those elements to be able to achieve measurable results. It would be fantastic to just follow a bodybuilding step by step workout guide. With your own bodybuilding step by step workout guide you can control all the elements of successful training, without having to become some exercise guru.

What should a bodybuilding step by step workout guide consist of? If you are going to control your own training with your own personalized bodybuilding step by step workout guide, what should you look out for in a course? Well to start off with you are going to need to define your training goals in detail. You cannot follow a bodybuilding step by step workout guide without knowing which direction you are heading for. So first step is to detail exactly what you want out of your training. Are you bulking up? Are you cutting fat? Do you have weak points such as calves or rear deltoids that you want to isolate and work? Get your training goals clear in your head.

Next step in your bodybuilding step by step workout guide is once you understand your goals you need to select a diet that complements your goals. Your diet will be dictated by your caloric requirements. You have to feed your muscles but you will either be eating a lot of food to bulk up of sensible food to help burn fat. You do not need any supplements as all your nutritional requirements can be obtained from good, healthy foods. What you may need is a good multi vitamin and a protein shake. A good bodybuilding step by step workout guide will not tell you to look for drugs and supplements.

The next step of your bodybuilding step by step workout guide is to select an exercise routine that targets your goals. No you don’t just follow any routine. You must be able to measure results and training intensity to actually see if the bodybuilding step by step workout guide you are following is producing what it says or not.

I want to take the time to talk to you about bodybuilding diets for women. This is a tough sport for all people, but it seems to be doubly hard for the women out there that participate in this. Not only is there a lack of information out there designed for women, we also have less testosterone to work with. With all that, we can still have remarkable results. Determination is the most important characteristic you can possess. It doesn’t matter how genetically able you are, if you’re not determined, you’re not going to get anywhere in this sport. If you’re ready to work hard and do it everyday, than check out my information.

You’re going to have to understand that you can’t eat like a normal person. Three meals a day just doesn’t cut it in this sport. Your body needs a consistent flow of nutrients throughout the day to build muscle, and three meals a day doesn’t cover that. This is why I eat smaller meals every 2-3hrs. This works out to anywhere between 6-8 meals a day. This allows my body to get the nutrients it needs all the time, maximizing my results.

Getting the necessary sleep is an important part of bodybuilding, but how do you maintain your diet, while you sleep. Muscles do the biggest repairs while you sleep, so obviously you need a way to keep nutrients coming in while this happens. The best solution I’ve found is eating protein and fat before bed. Protein is what repairs the muscles and fat slows down digestion, so this will last all night.