How to Avoid Over-training and to Maximize Muscle Growth

Almost anyone that’s picked up a set of weights has or will get symptoms of over training at one point in there muscle building program. Over-training can result in difficult injury, chronic fatigue, and even muscle loss.

Over training is very usual among athletes and specially bodybuilders, since they figure that building up as much as possible is the smoothest way to great muscle gains.

This couldn’t be any further from the truth however…

Preparing too much, or at too high of an intensity will result in over training.

Now this doesn’t mean you don’t have to put great deal of effort in to see some adequate results… Whether you are a muscle builder, athlete, or just someone that wishes to add some extra mass to your frame, you are required 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 raising the weight and / or intensity of each weight building up workout.

The trouble is nevertheless, that many of us increase the volume of our workouts or get low amounts of pause, or even worse, a combination of both. The trick is discovering the proper balance between workout volume and intensity level, and rest and recuperation. And that is precisely what I’ll cover in this article.

The Effects of Over-Training on Bodybuilders

First, let’s take a look at several of the consequences of over-training and how one can prevent over-training from occurring in the first place.

The Effects of Over training on the Nervous System

Over-training consequences both the sympathetic and parasympathetic nervous systems in the following bad ways:

* High resting heart rate
* Fallen appetite
* Advanced blood pressure level
* Weight loss
* Difficulty sleeping
* Inflated metabolic rate
* Irritability
* Early onset of fatigue

If you are feeling more than one of the symptoms defined above, you may be in a state of over training, and should evaluate your routine as soon as possible.

The Results of Over training on Hormone Levels

Many reports have showed that over training negatively sets up the levels of hormones, as well as the hormone response in the body.  Since hormones play such an crucial role in the muscle construction process, this can have a damaging effect on your training build up.

Over-training has been show to:

* Decrease testosterone levels
* Diminution thyroxine levels
* Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a fatal combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

The Consequences of Over-training on the Immune System

perhaps one of the most alarming repercussions of over training is it’s damaging impact on the immune system-you’re bodies first defence mechanism against bad viruses and bacteria.

Over training can drastically diminish the levels of antibodies and lymphocytes in your body, getting you much more vulnerable to illness.  Simply put, this means that if you are in a state of over-training, you are much more likely to get ill.  Since you will have to skip over workouts while you are ill, your muscle building up progress will slow substantially.

The Consequences 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 usually discussed, and are ones we can’t disregard:

* Micro tears in the muscular tissue
* Chronically depleted glycogen levels
* Lazy, weak musculus contractions
* Depleted creatine phosphate stores
* Excessive accumulation of lactic acid
* Excessive DOMS (delayed onset muscle soreness)
* Tendon and connective tissue injury

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?

n 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.