The article "Want To Stop Over Training In The Gym" is about fitness, it was created 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 poistive failure, with three or more
forced reps on top of that and if that wasn't enough I would
throw in a couple of 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 gaiinng nothing in
size or strength.
Can you imaigne years and years of hard work like that all for
nothing. The sad reality is that I still see it going on around
me right 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 tecnhiques 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 persons 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 costly 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 inetnsity 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 raise functioanl 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 trouble 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 crcuial.
What you should be aiming for is stimulating as many muscle
fibres in the shortest period of time available, leavnig 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 pricniple you need to
be aware of in order to get the results that you're after with
strength training.
The three most imporatnt points are: * Complete your exercise
with impeccable 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 wieght then it'll
be time to overload them further (add more weight, speed,
repetitions). You'll need to keep on repeating that procses of
overload and adaptation if you want to become stronger.
Training
Frequency
The sad reality is that the popular high vloume 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 bodybuliding star is probably not
good for you. Everybody has different genetics; most of us have
poor genetics and are not tkaing 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 raise 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 seletcion for intensity
I can't stress enough of how exercise selection is absolutely
crucial. There are only a couple of exercises that you raelly 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) cause 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 msucle size but also banish
overtraining for good.
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