subject: Maximize Your Muscle Growth by Eliminating Overt-Taining [print this page] There is a common misperception amongst athletes that in order to achieve the best results, you need to train as much as possible in the shortest amount of time. This is far from the truth; and it can easily lead to over-training.
Over-training is a common problem amongst many bodybuilders and athletes and this can lead to injuries, fatigue and muscle loss. This however does not mean that you don't have to put in plenty of effort to reach your goals, it simply means that you need to work smart to maximise your results. Consistency is key and you need to progressively overload your muscles by increasing the weight and intensity of each training workout. You need to get sufficient amounts of rest between sessions and with the right balance you will see results in no time.
How Do I Know if I am Over-training?
This is fairly simple. 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. Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.
How to Prevent Over-training
Determining the correct training volume and intensity, eating the right foods and getting an adequate amount of rest must all be taken in consideration. To determine the correct training volume, you need to figure out how much weight to lift and how many repetitions and sets to perform with every workout session. Your own judgement will be best; based on your recovery abilities.
You need to increase your performance with every session and if this is not happening then you need to decrease your intensity. If you did not rest properly before taking on your next training session, skip the session all together until you have fully recovered. It is no use to further break down your muscles; rather be energized for your next workout.
Proper Nutrition
Your diet program is an essential part of your muscle building program. It helps to regulate your hormone levels, increases your energy and provides the essential building blocks for optimal results. A few important notes:
Do not skip breakfast; it truly is the most important meal of the day
Constantly feed yourself; split your daily food intake in 5 or 6 meals
Supplement your diet; creatine, vitamins and amino acids are great for muscle growth
Keep glycogen levels sufficient to prevent muscle breakdown
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.
Maximize Your Muscle Growth by Eliminating Overt-Taining
