{Hoe To Avoid BodyBuilding Over Training
Almost anyone that's picked up a set of weights has or will get symptoms of over training at one point in their muscle building workout. Over training can result in heavy injury, chronic fatigue, and even muscle loss.
Over-training is very common amongst athletes and especially bodybuilders, since they picture that preparing as much as possible is the quickest way to massive muscle gains.
This couldn't be any further from the truth yet...
Training too much, or at too high of an intensity will lead to over training.
Now this doesn't mean you don't have to put good deal of effort in to see some decent final results... Whether you are a muscle builder, athlete, or just someone that wishes to add some extra mass to your frame, you need to coach hard and be consistent-that's a given. In order to get the most out of your genetics, you have to increasingly overcharge the muscles by increasing the weight and / or intensity level of each weight training workout.
The problem is however, that many of us increase the volume of our workouts or get insufficient amounts of pause, or even riskier, a combination of both. The trick is determining the proper balance between workout volume and intensity, and relaxation and recovery. And that is just what I'll cover in this article.
The Effects of Over-Training on Muscle-builder
First, let's take a look at several of the effects of over training and how one can prevent over training from occurring in the first place.
The Consequences of Over-training on the Nervous System
Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:
* High resting heart rate
* Fallen appetite
* High blood pressure
* Weight loss
* Difficulty sleeping
* Increased metabolic rate
* Irritability
* Early onset of fatigue
If you are having more than one of the symptoms defined above-mentioned, you may be in a state of over-training, and should revaluate your routine as soon as possible.
The Effects of Over training on Hormone Levels
Many surveys have shown that over-training negatively sets up the levels of hormones, as well as the hormone response in the body. Since hormones play such an strategic role in the muscle building up process, this can have a damaging effect on your training progress.
Over training has been show to:
* Decrease testosterone levels
* Decrease thyroxine levels
* Step-up cortisol levels
The growth in cortisol levels along with the diminution in testosterone levels is a fatal combination, since this leads to protein tissue break down. This will finally lead to a loss of muscle tissue.
The Outcomes of Over-training on the Immune System
Perhaps one of the most terrible repercussions of over training is it's damaging impact on the immune system-you're bodies first defence mechanism against damaging viruses and bacteria.
Over training can drastically diminish the levels of anti-bodies 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 sick. Since you will have to skip over workouts while you are ill, your muscle constructing progress will slow substantially.
The Results 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 talked about, and are ones we can't neglect:
* Micro tears in the muscle
* Chronically depleted glycogen levels
* Slow, fallen muscular tissue contractions
* Depleted creatine phosphate stores
* Abnormal accumulation of lactic acid
* Abnormal DOMS (delayed onset muscle soreness)
* Tendon and connective tissue injury
Article Source : bodybuilding workout routine
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Over-training is very common amongst athletes and especially bodybuilders, since they picture that preparing as much as possible is the quickest way to massive muscle gains.
This couldn't be any further from the truth yet...
Training too much, or at too high of an intensity will lead to over training.
Now this doesn't mean you don't have to put good deal of effort in to see some decent final results... Whether you are a muscle builder, athlete, or just someone that wishes to add some extra mass to your frame, you need to coach hard and be consistent-that's a given. In order to get the most out of your genetics, you have to increasingly overcharge the muscles by increasing the weight and / or intensity level of each weight training workout.
The problem is however, that many of us increase the volume of our workouts or get insufficient amounts of pause, or even riskier, a combination of both. The trick is determining the proper balance between workout volume and intensity, and relaxation and recovery. And that is just what I'll cover in this article.
The Effects of Over-Training on Muscle-builder
First, let's take a look at several of the effects of over training and how one can prevent over training from occurring in the first place.
The Consequences of Over-training on the Nervous System
Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:
* High resting heart rate
* Fallen appetite
* High blood pressure
* Weight loss
* Difficulty sleeping
* Increased metabolic rate
* Irritability
* Early onset of fatigue
If you are having more than one of the symptoms defined above-mentioned, you may be in a state of over-training, and should revaluate your routine as soon as possible.
The Effects of Over training on Hormone Levels
Many surveys have shown that over-training negatively sets up the levels of hormones, as well as the hormone response in the body. Since hormones play such an strategic role in the muscle building up process, this can have a damaging effect on your training progress.
Over training has been show to:
* Decrease testosterone levels
* Decrease thyroxine levels
* Step-up cortisol levels
The growth in cortisol levels along with the diminution in testosterone levels is a fatal combination, since this leads to protein tissue break down. This will finally lead to a loss of muscle tissue.
The Outcomes of Over-training on the Immune System
Perhaps one of the most terrible repercussions of over training is it's damaging impact on the immune system-you're bodies first defence mechanism against damaging viruses and bacteria.
Over training can drastically diminish the levels of anti-bodies 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 sick. Since you will have to skip over workouts while you are ill, your muscle constructing progress will slow substantially.
The Results 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 talked about, and are ones we can't neglect:
* Micro tears in the muscle
* Chronically depleted glycogen levels
* Slow, fallen muscular tissue contractions
* Depleted creatine phosphate stores
* Abnormal accumulation of lactic acid
* Abnormal DOMS (delayed onset muscle soreness)
* Tendon and connective tissue injury
Article Source : bodybuilding workout routine
Found On
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