stop making threads asking if you are overtraining

[olinerules87]

Please stop making threads asking if you are overtraining. Most likely, we cannot tell if you are. This depends on your volume, intensity, diet, genetics, body's recovery rate, and other stuff. Posting your routine is simply not enough for use to be able to tell if you are overtraining.

Instead, look at the signs & symptoms and see if you are having any of these:
* Persistent muscle soreness
* Elevated resting heart rate
* Increased susceptibility to infections
* Increased incidence of injuries
* Irritability
* Depression
* Loss of motivation
* Insomnia
* Decreased appetite
* Weight loss

If you do then feel that you are overtraining:
1Taking a break from training to allow time for recovery. In knowing that you may be doing more harm than good at the gym, set aside today and tomorrow as a break. Some people allow one week away from fitness to revive their bodies and mind, and then when they return to training, they have more focus and are enjoying themselves again.

2 Reducing the volume and/or the intensity of the training. If you always do five sets for each exercise, why not do just two or three, and lower the weight and focus solely on form? Strengthen your mind and muscle connection by tuning into the exercise at hand.

3 Deep-tissue or sports massage of the affected muscles. A skillfully applied massage is the most effective therapy for releasing muscle tension and restoring balance to the musculo-skeletal system. Receiving regular massages may help athletes prevent injuries, which might otherwise be caused by overuse. A constant build-up of tension in the muscles from regular activity may lead to stresses on joints, ligaments, tendons, as well as the muscles themselves.

4 Self-massage of the affected muscles. Self-massage, with either with your hands or a system such as the Yamuna? Body Rolling (BR) system featuring a specially designed 7" ball will help with pain relief, and can be targeted to hamstrings, calves, knees, quads, shoulder and back; any muscle or joint.

People who are stiff and inflexible and have, or are prone to, injury will benefit from BR as it elongates and massages muscles and opens and flexs the joints.

5 Temperature contrast therapy. (Ice baths, hot & cold showers, etc). This uses the body's reaction to hot and cold stimuli. The nerves carry impulses felt at the skin deeper into the body, where they can stimulate the immune system, improve circulation and digestion, influence the production of stress hormones, encourage blood flow, and lessening pain sensitivity.

6 Ensuring calorie intake matches (or possibly exceeds) caloric expenditure. When overtraining, the body may be depleted in various nutrients. To assist in the process of recovery, it's important to ensure that a diet high in carbohydrates, lean proteins and healthy fats such as omega 3 oils is met. Carbohydrates will provide the brain with fuel, the oils help relieve depression and proteins will rebuild overtrained muscles.

[Bliek]

good work bro

[olinerules87]

Originally Posted by Bliek

good work bro

thanks,,
I should've mentioned that the sign/symptoms and treatements are just lifted from another article

[Bron_bron]

This is some good stuff. I really do think someone should sticky this so the overtraining threads don't keep coming up.

[Get-Big]

thanx 4 the info.... haha lol in the thread above some 1 just started a new over training Q. ill send him here

[Atheimetal]

...Sticky?!

[sparxxx13]

Originally Posted by Atheimetal

...Sticky?!

x2

[olinerules87]

bump

[SuicideGripMe]

Yeah um this is great and all but this will fall on deaf ears just like the READ THIS BEFORE POSTING threads. How many people ask to critique thier horrible bench and curls routines? I like you trying to help but we really need a lot of mods deleting crap threads IMO.

[Muscle1.]

Hallelujah, you saved us from every single thread pertaining to overtraining to ever come about again!!!

[Snowy91]

Originally Posted by Muscle1.

Hallelujah, you saved us from every single thread pertaining to overtraining to ever come about again!!!

They will still come. But everyone shouldn't entertain their questions and should just send them here. I vote Sticky.

[Battista]

stickyy

[olinerules87]

Originally Posted by Snowy91

They will still come. But everyone shouldn't entertain their questions and should just send them here. I vote Sticky.

i've linked to this thread 4 times today already. ridiculous

all people gotta do is go to the main site and search for overtraining tons of articles

[Atheimetal]

LoL so liek i hit mah chezt 4 dayZ a week n' do bisepz 4 dayz shuld i do moore or am i overtreanin? ill rep 4 repliez even tho i culdnt B any furhter in teh red

[fpjesuits55]

Amen. finally someone posted something like this.

[olinerules87]

Originally Posted by Atheimetal

LoL so liek i hit mah chezt 4 dayZ a week n' do bisepz 4 dayz shuld i do moore or am i overtreanin? ill rep 4 repliez even tho i culdnt B any furhter in teh red

lol

[LMW]

das cool

[olinerules87]

bump

[olinerules87]

bump again

[magnate]

Originally Posted by olinerules87

bump again

aptly so.

[Samantha905]

i think the guys posting all the OVERTRAINING threads is a newbie, who wants lots of answers fast

[Tae23]

great post sticky

[TangerineRavine]

good work on starting this thread.

kudos to you

[olinerules87]

I'm going to add a little more to this thread. People are always worried about reaching a state of overtraining. They think once they hit overtraining all there months and years of hardwork will be ruined and they will lose everything they've gained.

If you think this, I'd advise you to read the following: http://www.t-nation.com/readTopic.do?id=1605986

*note: I do know that the program in that article is not for everyone, but I am just using it as an example of how overtraining can become a good thing.

[wisdommaster1]

hmm a fat person running on a treadmill could have those symptoms... hmm lol j/k great post BUMP and definite sticky worthy repped

[Maharba]

Great post, worthy of sticky.

[_Mazza_]

Originally Posted by olinerules87

I'm going to add a little more to this thread. People are always worried about reaching a state of overtraining. They think once they hit overtraining all there months and years of hardwork will be ruined and they will lose everything they've gained.

If you think this, I'd advise you to read the following: http://www.t-nation.com/readTopic.do?id=1605986

*note: I do know that the program in that article is not for everyone, but I am just using it as an example of how overtraining can become a good thing.

Haha you know it's gonna be a good article when the first line is

"Honestly, you don't have the balls to use the advanced training principles I'm about to outline in this article."

[olinerules87]

exactly. It was a great article. Polquinn is genious

[basamin]

Thanks for this article, Reps

[wisdommaster1]

I spend 4 hours a day in the gym 5x a week i'm tired and i get sick alot and i'm not seeing any gains anyone know whats wrong?... lol j/k just keeping this thread bumped