Overtraining

[xxscp316xx]

I just had a question about overtraining, i have a fear about it, just what are some short term affectcs or symptoms of overtraining, what will your body let u know if you are overtrainging. advice apreciated.

[will-work4ANDRO]

Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general achiness
Pain in muscles & joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore throats)
decrease in training capacity / intensity
moodiness and irritability
depression
loss of enthusiasm for the sport
decreased appetite
increased incidence of injuries.
A compulsive need to exercise

i personally believe that most people overtrain because they don't eat properly or get adequate sleep. if you take care of those 2 things i think you'll be fine. i believe overtraining is a term that is overused.

[jmusclehead]

Originally Posted by will-work4ANDRO

Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general achiness
Pain in muscles & joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore throats)
decrease in training capacity / intensity
moodiness and irritability
depression
loss of enthusiasm for the sport
decreased appetite
increased incidence of injuries.
A compulsive need to exercise

i personally believe that most people overtrain because they don't eat properly or get adequate sleep. if you take care of those 2 things i think you'll be fine. i believe overtraining is a term that is overused.

90% of bodybuilders/weightlifters overtrain at some point. I have cut down my sessions to twice a week and am starting to make gains again. More is definitely not better unless you are on roids.....

[SlowRoasted]

Ack, I have been going 5 times a week and I am definitely overtrained. I am cutting back to 3 times (rippetoe).

I do cardio 6 times a week also. Will that cause problems? Each session is 30 minutes.

[de_barathrum]

if you train a bodypart more than once every 14 days you are grossly overtraining.

*laughs at the irony of having "volume training experiment" in sig*

[Firepower]

http://www.exrx.net/ExInfo/Overtraining.html

[user23960508710783]

Originally Posted by de_barathrum

if you train a bodypart more than once every 14 days you are grossly overtraining.

*laughs at the irony of having "volume training experiment" in sig*

May I assume that you are a firm advocate of Mike Mentzer?

My view is that the easiest way to tell if you are overtraining is if you don't experience at least a little progress with every workout (assuming you are also using food form and maximal intensity).

If you are stuck in a rut of only being able to get 8 reps with a particular weight workout after workout, then you are just breaking even. If it turns out that you can only get 5 or 6 or less after awhile, you're overtrained.

Cliff notes: if you are making progress, you aren't overtraining. If you aren't making progress, you might be over-training.

[de_barathrum]

Originally Posted by Jean-Paul4447

May I assume that you are a firm advocate of Mike Mentzer?

My view is that the easiest way to tell if you are overtraining is if you don't experience at least a little progress with every workout (assuming you are also using food form and maximal intensity).

If you are stuck in a rut of only being able to get 8 reps with a particular weight workout after workout, then you are just breaking even. If it turns out that you can only get 5 or 6 or less after awhile, you're overtrained.

Cliff notes: if you are making progress, you aren't overtraining. If you aren't making progress, you might be over-training.

haha, i was joking. i am a fan of higher volume type routines. i respect mike mentzer but some of his ideas just make me laugh.

[jmusclehead]

Originally Posted by Jean-Paul4447

May I assume that you are a firm advocate of Mike Mentzer?

My view is that the easiest way to tell if you are overtraining is if you don't experience at least a little progress with every workout (assuming you are also using food form and maximal intensity).

If you are stuck in a rut of only being able to get 8 reps with a particular weight workout after workout, then you are just breaking even. If it turns out that you can only get 5 or 6 or less after awhile, you're overtrained.

Cliff notes: if you are making progress, you aren't overtraining. If you aren't making progress, you might be over-training.

I agree. I was stuck at the same weights for years and not making progress. The minute I stopped and took more time in between workouts the gains started coming again. I'm doing Max OT right now and making some progress....

[J.L.C.]

There's a fairly significant difference between over-reaching and over-training.

Overtraining is a systemic condition involving the major systems of the body (cardiovascular, endocrine, Central Nervous).

You don't get there without really over doing it. You don't get it from extra sets of body-part work.

[de_barathrum]

Originally Posted by J.L.C.

There's a fairly significant difference between over-reaching and over-training.

Overtraining is a systemic condition involving the major systems of the body (cardiovascular, endocrine, Central Nervous).

You don't get there without really over doing it. You don't get it from extra sets of body-part work.

agreed. overtraining is something that got blown way out of proportion.

however i am starting to become a fan of overreaching and then backing off(i have been doing it unintentionally because of my lifestyle for the past few weeks).

[user23960508710783]

Originally Posted by J.L.C.

There's a fairly significant difference between over-reaching and over-training.

Overtraining is a systemic condition involving the major systems of the body (cardiovascular, endocrine, Central Nervous).

You don't get there without really over doing it. You don't get it from extra sets of body-part work.

You make a valid point. I think our differences come into play because you and I are working on two different definitions of over-training.

I call over-training anything beyond what is necessary in terms of workload that inhibits or stops progress. It's more of a functional definition than what you are talking about, I think.

[Jules Verne]

Originally Posted by Jean-Paul4447

You make a valid point. I think our differences come into play because you and I are working on two different definitions of over-training.

I call over-training anything beyond what is necessary in terms of workload that inhibits or stops progress. It's more of a functional definition than what you are talking about, I think.

Yes, but that is really NOT overtraining. It's mild overreaching for extended periods of time or simply ineffective training. A massive difference.

Usually if you do that for 2-3 weeks, then back off for 1-2 weeks, you will come back even stronger.

When you are in an over trained state, you'll know about it.

I don't think many recreational lifters will really over train, unless they are competing or engaged in some other competitive sport or training for an 'event'. In these cases I think it is more likely since you might be increasing volume and intensity to try to reach a peak (usually after some back-off time). So you know you are overreaching, but it you push it too far or for too long, overtraining is a real possibility. The other thing that can happen is you try to peak to many times during a year or so, and over time you end up over trained.