Are you trying to get in shape? Are you spending hours in the gym doing intense weight lifting, cardio or other way of exercise? That’s great.
But there is one thing you need to know – you got to avoid overtraining! Overtraining occurs when you work too hard so you don’t give your body the rest and recovery between the sessions so that it can repair and build the muscles you are breaking down.
In order to understand overtraining, you need to understand how is your body building muscle and what you need to do to get there. You have to remember, when you are working out you are not making your muscles bigger. What you are actually doing is creating micro tears and rips in the muscles and encouraging them to heal as times goes on. You need to let your body repair so you can get the building stage. So if you are not giving your body time to recover and re-build you will actually prevent your muscles from growing.
Volume is the drive of muscle growth, which means you have to increase volume over time to grow muscle and strength. The amount you are lifting does not influence growth that much as long as you are lifting at least 60% of your 1 rep max, you would grow just as much muscle as if you are lifting 90% of your 1 rep max as long as the training volumes are consistent. Pushing your body to 100% all the time with max weight and max reps will not give you results you want.
Here is 10 reasons to avoid overtraining:
- Lack of focus and energy
- No motivation
- Psychological changes (heart rate, increased blood lactate level, change in hormones due to stress, loss of muscle mass or no growth)
- Increased irritability due to lack of rest
- Sleep disturbances
- Increased apathy
- Reduced performance despite increased training
- Mood disturbances
Sure, you will see people training with much higher intensity and for much longer periods lifting insane amount of volume when they train and build muscles and some of them will actually support overtraining as a way of growing muscles. But, with the experience and time spent in the gym the more you train the more work you have to do to continue getting stronger and bigger. So your body’s overtraining limit is being pushed to the right as well. People like body builders and power lifters are experienced professionals, and as you get bigger and stronger you need higher volume training just to even maintain your muscle mass so they just need such a high training volume so they can’t practically overtrain with their normal workout routines. And not to mention supplements (legal or illegal)
Train with 70-90% of your max, respect rest days, along with progressive overload give your body time to recover . Build up and back off a little. You should see results and stay injury free.