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Want To Stop Over Training In The Gym
By Gary Matthews
Let me tell you a quick story, twenty years ago I was very
influenced by the bodybuilders and the training systems of the
day. Hitting the weights five or six times a week, splitting upper
and lower body workouts and working out twice a day was seen
as normal.
Every set was taken to positive failure, with three or more forced
reps on top of that and if that wasn't enough I would throw in a
few negative reps to top it off. This type of training would leave
me totally exhausted and render me sore for days after every
session.
The constant battering to my body lowered my immune system
and I would always be sick or injured. I would take time off
training and then go back to it again, all the time gaining nothing
in size or strength.
Can you imagine years and years of hard work like this all for
nothing. The sad reality is that I still see it going on around me
now? The cold hard facts are that over 80% of the regular
trainees in your gym are overtraining. That's right, 80%,
disturbing isn't it?
Traditional training techniques like volume training are
ineffective and downright dangerous, having been passed down
from the previous training generations and unquestionably
followed at all costs.
The only people making any progress on these systems are the
so called 'bodybuilding stars' who have superb genetics (about
2% of the general population) and are taking massive amounts
of steroids (very expensive and dangerous).
So please don't fall into the same overtraining trap as many
others have, if you haven't made any gains for a long time now
and maybe suffer from one or more of the symptoms found
below stop!! Stop wasting your time and effort for nothing.
* Reoccurring colds and sickness
* Sore joints and muscles
* Unwillingness to go to the gym to train.
* Loss of appetite
* Insomnia
* Chronic fatigue
Put a stop to overtraining by understanding that the two main
components of strength training are the intensity of the exercise
and the recovery after the exercise.
Infrequent, short, high intensity weight training sessions,
followed by the required amount of time to recover and become
stronger is what is needed to increase functional muscle size
and stop overtraining.
Have a look at some scientific principles found below and
practice them in the gym and you will be on the road to greater
gains in muscle size without the problem of overtraining.
Limited Energy Level
A strength-training program should be short and simple; you
only have a limited amount of energy per training session.
Scientific studies reveal that blood sugar levels (energy) start to
deplete after 30 mins, so exercise selection and the time taken
to perform them is crucial.
What you should be aiming for is stimulating as many muscle
fibres in the shortest period of time available, leaving the gym
and going home to grow.
To do this, you will have to perform high intensity workouts
consisting of multijoint, compound movements in the shortest
amount of time so that blood sugar levels don't deplete.
Progressive Overload
Progressive Overload is the main exercise principle you need to
be aware of in order to get the results that you're after with
strength training.
The three most important points are:
* Complete your exercise with perfect technique
* Push to total failure when doing a set
* Overload the weight on the bar progressively.
Basically this means that when the body is stressed by high
intensity training beyond its normal demands, the body will
adapt to these new demands of improved strength.
Once your muscles have adapted to a particular weight then it'll
be time to overload them further (add more weight, speed,
repetitions). You'll need to keep on repeating this process of
overload and adaptation if you want to become stronger.
Training Frequency
The sad reality is that the popular high volume type of training
techniques that you find in bodybuilding books and magazines
(and used by the stars) are irrelevant to the majority of the
population and has a high failure rate.
What is good for the latest bodybuilding star is probably not
good for you. Everybody has different genetics; most of us have
poor genetics and are not taking steroids like the stars.
The only way the majority of us can make any gains at all is to
perform short intense workouts followed by long periods of rest
so that you don't over train.
Over Compensation
Many studies at universities, conducted around the world have
shown clearly that recuperation from strength training requires
far more rest time than previously thought.
Infrequent, short, high intensity weight training sessions,
followed by the required amount of time to recover and become
stronger is necessary for you to increase your functional muscle.
Here's what you need to do - allow your body enough
recuperation time for over compensation to take place, so that
the muscles can adjust to their new strength and growth.
Exercise selection for intensity
I can't stress enough of how exercise selection is absolutely
crucial. There are only a few exercises that you really need to
perform. These exercises consist of multi-joint movements.
These particular exercises are far superior to that of isolation
exercises (working 1 muscle group at a time) because you are
required to use more muscles from every muscle group.
Make no mistake about it by following these principles you will
not only develop greater muscle size but also banish
overtraining for good.
About the Author
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.
Article Source: http://www.simplysearch4it.com/author-articles/3067/1.html
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