Re: Overtraining, the facts.
[QUOTE][i]Originally posted by Passer [/i]
[B]Since there are so many questions on this subject, I've decided to clear some things up. First of all there is no one rule for overtraining. Everyone is different. Everyone's recovery abilities are different. The AVERAGE person needs about 9 days for a muscle group to recover (with the exception of biceps which recover a bit quicker). Most people do not allow enough time for their muscles to recover which leads to plateaus. If you figure out how much time you need for recovery, and you train right, and you EAT, you will continually see improvement. Most people who train have trouble being objective rather than subjective. Instead of analyzing themselves they tend to compare themselves to others. Bodybuilding is OBJECTIVE.
There are a few variables that effect recovery
1) Steroids - If you take steroids, your recovery capabilities will be greatly enhanced
2) Creatine - If you take creatine your recovery capabilities will be enhanced
3) Nutrition - If you are eating right/enough you will take less time to recover and vise versa.
4) Intensity - If you are training with very high intensity you will need more time to recover and vise versa. [/B][/QUOTE]
Good post..
Re: Re: Overtraining, the facts.
[QUOTE][i]Originally posted by PSUPOWER [/i]
[B]Good post.. [/B][/QUOTE]
bump
Re: Overtraining, the facts.
[QUOTE][i]Originally posted by Passer [/i]
[B]Since there are so many questions on this subject, I've decided to clear some things up. First of all there is no one rule for overtraining. Everyone is different. Everyone's recovery abilities are different. The AVERAGE person needs about 9 days for a muscle group to recover (with the exception of biceps which recover a bit quicker). Most people do not allow enough time for their muscles to recover which leads to plateaus. If you figure out how much time you need for recovery, and you train right, and you EAT, you will continually see improvement. Most people who train have trouble being objective rather than subjective. Instead of analyzing themselves they tend to compare themselves to others. Bodybuilding is OBJECTIVE.
There are a few variables that effect recovery
1) Steroids - If you take steroids, your recovery capabilities will be greatly enhanced
2) Creatine - If you take creatine your recovery capabilities will be enhanced
3) Nutrition - If you are eating right/enough you will take less time to recover and vise versa.
4) Intensity - If you are training with very high intensity you will need more time to recover and vise versa. [/B][/QUOTE]
9 days? I think not. We are talking about mucles here, not your CNS. Its been shown that this is how long it can take for the CNS to recover after a elite or olympic weightlifting competition, due to CNS excitment. Physically the athlete's where ready to lift 72hrs after competition but mentaly they where not. To say a bodybuilder needs 9 days to fully recover a muscle is abstruse.
Kc
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hey FortifiedIron could you explain Addisonic Overtraining and Basedowic Overtraining for us? thanks.
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from drsquat.com
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Overtraining: Overtraining is not exactly what it sounds like. It doesn't always mean that you have trained too much, but that perhaps you have trained for too long at the same level. Or, commonly, it can mean that you've overdone it with one or two exercises (e.g., too much weight, too frequently).
Conditioning yourself to respond in an optimal manner to every test of fitness and strength you can apply can be extremely rewarding...for a while. And then, as you continue to live up to your own expectations, you hit a stale period, a state of poor performance, and skid into a slump.
If three or four workouts in a row seem to be sub-par you may be in a state of overtraining. You may have let other factors, along with your leveling out of limit strength, influence the way you feel, react and train.
While the main culprit causing overtraining is overuse -- called "cumulative microtrauma" -- often there is no one identifiable factor. Overtraining can sometimes be attributed to several factors that converge at the same time.
You must be able to respond well to stress, not just physically, but mentally and emotionally. Therefore, there are other, non-training related, elements that affect your conditioning, some in ways that you don't even perceive.
Problems in the following areas could have an effect on your training:
1. Academic/studies
2. Financial status
3. Family
4. Sexuality
5. Personality conflicts
6. Schedule conflicts
7. Poor training facilities
8. Monotony in training or lifestyle
9. Poor diet or sleep habits
10. Inadequate coaching
11. Lack of encouragement
12. Time-consuming or strenuous job that interferes with your workouts
13. Drugs
14. Poor coaching or personality conflicts with coach.
15. Inflicting too severe exercise stress upon your body. This is by far the MOST significant cause of overtraining!
It used to be believed that there were two different types of physical overtraining, 1) Addisonic Overtraining and 2) Basedowic Overtraining. Nowadays, however, it is believed that the symptoms for each of these two types are what gave rise to the names, and that both stem from a common cause, "cumulative microtrauma." This is just a fancy name for getting a whole bunch of tiny (mircoscopic in size) "tears" in your muscles and connective tissues through high frequency severe or improper training.
The first, "Addisonic" overtraining, is named after "Addison's Disease" in which the adrenal and pituitary glands are malfunctioning. Some of the symptoms of this form of training resemble the disease. This form of overtraining usually affects older or advanced athletes, and includes a slight overtired feeling, yet no increase in sleep needs, no weight loss, unusually low resting pulse rate, normal metabolic rate, higher blood pressure, but normal temperature and no psychological changes.
In "Basedowic" overtraining, like "Addisonic" overtraining, the name is derived from a disease ("Basedow's Disease") in which the thyroid function is too high. While no disease, Basedowic overtraining symptoms include: easily tired, reduced appetite and weight loss, need more sleep, fast resting pulse rate, higher temperature and blood pressure, slower reaction time, and inability to perform skill movements. This type is more commonly seen in strength athletes and explosive athletes such as sprinters, jumpers and lifters. It also occurs in young athletes, less advanced athletes, and in easily excitable ones.
Here are the signs to look for and the ways to monitor yourself for overtraining symptoms:
Avoiding Overtraining:
1. Develop a schedule that doesn't stress you
2. Develop a rational training program
3. Conform your workouts to cycle training principles
4. Vary your training methods
5. Sleep 8 hours a night
6. Practice sound nutrition
7. Use appropriate supplements
8. Make the athlete/coach connection and work together
9. Take 1 or 2 naps a day. A 20-minute nap is all it takes to rejuvenate and energize you.
10. Find a sports medicine clinic or practitioner who can help you monitor blood pressure, white blood cell count and other symptoms of overtraining.
11. Let logic rule your training -- not ego!
12. After workouts, whirlpool affected muscles. Then massage them vigorously for a minute or so. Use the "buddy" system for the vigorous massage.
