how do u know if u are overtrained?

**jurewix** · 01-25-2003, 04:40 PM

well i had an intense work out the past 2 days , and my muscles are still a little sore, i was just wodering if this is good because i had a good workout or if i overtrained? i dont think i ever over trained before so let me know

**Buddha_Red** · 01-25-2003, 04:45 PM

overtraining happens over a period of time.

do you split up your workouts?

if my muscles are sore i leave them alone and work on another group.
So thats what i suggest to you.

Hope it helps

**jurewix** · 01-25-2003, 04:53 PM

my muscles arnt sore while i work out , it is after i work out for the rest of the day, is that because i just had an intense workout

**painintheazz** · 01-25-2003, 05:17 PM

Originally posted by jurewix
my muscles arnt sore while i work out , it is after i work out for the rest of the day, is that because i just had an intense workout

Yes of course it is. The reason you lift heavy weights is to tear your muscle fibers so they will grow back bigger and stronger. If you aren't sore after a workout I doubt you are training hard enough.

Pain.

**Decoder** · 01-25-2003, 05:47 PM

This may help you out, muscle fiber recovery time's
Chest - 48 hours
leg's - 72 hours
abs- 24 hours
bi's N tri's - 24 hours
back - 72 hours
shoulder's - 48 hour's
calf's - 48 hours ... if your not recovered ROUGHLY! so dont flame, around those times you may have over trained or not taking enough carbs, protien etc...

**Decoder** · 01-25-2003, 05:48 PM

your muscle fibers isnt what feels sore when you work out, that BURN feeling is lactic acid building up.

**zzo18** · 01-26-2003, 12:00 AM

Personally, I just reach a point where my entire body feels fatigued. The excitement that I normally have for my workout is overwhelmed by this feeling of exhaustion. This is when I know to take some time off.
-zzo

**painintheazz** · 01-26-2003, 01:07 AM

Originally posted by Decoder
This may help you out, muscle fiber recovery time's
Chest - 48 hours
leg's - 72 hours
abs- 24 hours
bi's N tri's - 24 hours
back - 72 hours
shoulder's - 48 hour's
calf's - 48 hours ... if your not recovered ROUGHLY! so dont flame, around those times you may have over trained or not taking enough carbs, protien etc...

I was wondering if you could tell me where you found these times I tried doing a little search and couldn't find anything on it. I would be interested in seeing more about this. Thanks bro.

Pain

**Warrior** · 01-26-2003, 03:37 AM

Addisonic Overtraining
Named after Addison's Disease, in which the adrenal and pituitary glands malfunction. Some of the symptoms reasemble the disease. This form of overtraining usually effects older or advanced athletes. It includes a slightly overtired feeling but no increase in sleep needs, no weight loss, unusually low resting pulse rate, normal metabolic rate, higher blood pressure, but normal temperature and no psycholgical changes.

Basedowic Overtraining
Named after Basedow's Disease in which thyroid function is too high. Symptoms include tiring easily, reduced appetite and weight loss, needing more sleep, a fast resting pulse rate, higher temperature and blood pressure, slower reaction time and inability to perform skill movements. Most common in strength althletes and explosive athletes like sprinters, jumpers and lifters. It also common in young athletes, less advanced and the easily excitable.

AVOIDING OVERTRAINING
1. Develop a schedule that does not stress you.
2. Develop a rational training program - based on your stage of progress.
3. Conform your workouts to cycle training principles or periodization.
4. Vary your training methods.
5. Sleep 8-10 hours per night (or less with a daytime power nap).
6. Follow sound nutritional practices.
7. Make the athlete/coach connection and work together (a coach should be able to recognize early signs of overtraining... if you let it go too long it can get progressivly worst).
8. A 20 minute power nap is sometimes all it takes to reguvenate you (taking a short rest before going to the gym during late training hours works wonders).
9. Monitor blood pressure, morning pulse rate and other signs of overtraining.
10. Let logic - not ego - rule your training.
11. After workouts, whirl pool effected muscles and then massage for a minute or two.

One of the most common mistakes I see is people using advanced splits beyond there current development. If you are a beginner - work like a beginner... if you are advanced - it takes a more polished overall program to keep progressing and not overtraining. Working correctly for your stage will help you progress faster and avoid overtraining.

If you think you may be overtrained you should back off and reevaluate your training split. You may need some time off too - if you are severly overtrained you may need 1-2 weeks to rest and recover.

A NOTE ON Decoder's post: that is pretty generic info - but I have seen it before as well - and it does explain some differences betwen bodyarts. But if you follow me on a holistic workout - you will see it requires much more rest time than a basic positions of flexion workout.

So INTENSITY is also a factor. As is the Sisco and Little quote (Power Factor Training), "every workout is a kidney workout" - your muscles grow but your organs do not. Your body needs more time for rest as LOADS become heavier.