Overtraining is defined as training too much or training beyond the body’s ability to recover and repair itself. Overtraining can be caused either by training too often, too much or too intense. Besides the negative performance, overtaining can seriously increase the risk of injuries and illness.
Some of the symptoms that follow overtraining can include:
-Loss of appetite
-Elevated blood pressure and resting heart rate.
-Hormonal and/or blood sugar imbalance
Many bodybuilders, especially the beginners and young bodybuilders think that they will grow bigger and stronger if they train more or longer. And while this philosophy is true for many things in life, it absolutely does not apply to the world of sports – especially bodybuilding and weightlifting. Training has its own part in making progress, but what you do outside the gym will determine if you’ll build muscle and get stronger.
Recovery is one of the most important factors in bodybuilding and weightlifting. Here are some general guidelines of how not to overtrain and stay on the anabolic side.
Duration of your workout
Your workout should last no more than 45 minutes to an hour (the weightlifting session). Remember – more is not better. Stop doing endless “pump” sets. Blast your muscles with compound exercises like bench press, deadlifts , squats , overhead press , rows and dips, and go home to eat and rest.
Don’t train more than 2 days in a row and don’t be afraid to take a day of rest between workout days. This way you will allow for your body to recover. Only the genetic elite and chemically assisted can escape with pounding weights day in and day out without any rest.
Take a break
You should take a week off every 8 to 10 weeks to let your body recover from the accumulated stress of the previous weeks. I am not saying that you should sleep and watch TV all week. Instead take some ACTIVE rest. Do some light cardio to keep the blood and nutrients flowing. Take a walk in the park, go jogging, drive a bike or play a basketball game…you get the picture.
Do HIIT cardio
Instead of doing long cardio sessions that last 60-90 minutes do interval training. This way you’ll finish your cardio session quickly and increase your HGH secretion.
Do your cardio after the weights
Or just do your cardio sessions on non workout days.
Remember, training hard and long all the time and every workout gives your body no time to rest and will lead you to overtraining very fast.