Are You Over Training? A Guide to Weight Training – The Smarter Way.Dec 06, 2018
You are training hard, harder than everybody else in the gym. You are trying your best but you're constantly sore, feel mentally drained for a good part of the day, and sometimes lack focus and get mood swings. Despite all this, the big gains aren't coming. Even more frustrating, a lot of people are progressing at a faster pace, and they're not killing it like you are.
When was the last time you took a day off for rest and recovery?
Can't remember? You might be on the brink of over-training.
Find out more about the symptoms and when you need to take time off...
Over-training occurs when athletes try too hard to improve performance and train beyond the body's ability to recover. Without recovery, the body is repeatedly stressed to the point where rest is no longer adequate to allow for recovery. When this takes place for weeks or even months, this is called the "over-training syndrome". Often 'rest days' are not a part of the fitness schedule for many; and is added randomly or as per one's convenience. However, 'rest days' are a perfect opportunity to accelerate recovery and enhance muscle growth. Muscles need a certain amount of rest in order to strengthen and grow.
'Rest is as important as reps' – I always say this because not taking an occasional rest day could lead to over-training, which can mean decreased performance, elevated blood pressure, decreased immunity, disturbed sleep, and more. Muscles reconstruct/ recover in stronger form and increase in size when given the period of rest! Rest days are not slack-off days when it comes to nutrition and supplementation. Use this time to feed and nourish muscle growth. Plan and stick to it. Just like on your training days, set specific times for your meals and supplements and follow it.
Change your thinking like this:
· Think "Stimulation Days" instead of training days
· Think "Growth Days" instead of rest days
Not all rest days have to be the same. There are days when you should be more inactive than others. There are times when you can actually do some less stressful exercises such as stretches and some other sports. It all depends on the level of intensity of the workout you've been doing for the past days. If you have been on a high-intensity exercise for the past few days, then it's a good idea to stay out of the gym. Let your body get more sleep as needed and take the necessary supplements that can help repair damaged muscle tissues.
WHAT YOU MUST DO
Possibly the best way to prevent over-training is to take breaks in your workout routine. It is recommended to take a week off for every 12 weeks of constant exercise, however that number should be adjusted to how your body and mind feels in response to your workout routine. And of course, your sleep should consist of 7-8 straight hours to recover to the best of your potential. There are supplements to aid in sleep if you have problems falling or staying asleep.
MANAGE YOUR SPLITS WISELY
When motivation is high, and results are desired fast, trainees can find themselves losing muscle mass and gaining fat, despite a consistently demanding exercise routine. It is very much possible to weight lift for 4-5 days a week and not over train. The key is managing your splits. You won't get far without over training if you work your whole body every day 4 times a week. However, if you devote one day to arms and abs, one to back and chest, one to legs, and one to shoulders and traps, then you'll be fine. To prevent this paradox, it is crucial to get plenty of rest to recover from intense workouts. Providing your body with nutrients and rest will enable the muscles to repair and grow. Eliminate marathon sessions from your regimen and you will see more results, not less. Implement these strategies to ensure that you avoid over training and continue to see progress!
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