overtraining

[Showtime18]

how does overtraining effect your progress of increasing size and strength? let me know what you think.

[_Tiger_]

Overtraining is counter productive for a few reasons

= instead of breaking down the muscle to build it up, you are pretty much just injuring it

longer period to recouperate..which is obviously counterproductive

[gio86]

when you go to the gym you ter down muscle...your resting time is the time when your body grows new muscle tissue AND OVER TIME MAKING IT BIGGER since tissue has grown...NOW IF YOU OVER TRAIN ALL YOUR DOING IS CONSTANTLY TERING DOWN MUSCLE WHICH DOES NOT ALLOW IT TO GROW...

[needmorestrength]

Overtraining= Injuries, muscles can't heal aka they can't grow, Causes you to get sick, tired, leading to non productive workouts, can wear you out mentally making you not want to work out

[*Narkissos*]

Overtraining precipitates:

testosterone suppression

Immuno-suppression

Elevated Cortisol

Central-nervous-system depression

[Showtime18]

thanks for the responses. how many times a week should i work muscles like pecs, quads, etc.?

[needmorestrength]

once!!!

[Warrior]

Chronic overtraining can mean weeks of off time spent resting with proper nutrtion to subside... with no training at all...

If you allow yourself to overwork your unique capabilities you can end up taking quite a few steps backwards...

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.