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22 Jul 2017
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Weightlifting Tips, Don't Let Overtraining Affect Your Muscle Gain Process

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Posted By Ron C.

You are clearly attempting to get in shape, which is excellent! You have to put the time in the gym to get results and if you are not doing that then you will need to increase your efforts. There is, however, one warning you cannot afford to ignore: you must not overtrain.

If you work too hard without giving your body time to rest and recuperate between weightlifting sessions, you will get what is called overtraining.

To understand overtraining, you first have to understand that when you are building muscle, you're actually breaking muscle down. You're not building the muscle in the gym, really. Instead, what you're doing is breaking down muscle in the gym and producing tiny injuries in the muscle that then must heal and repair. When these injuries heal and repair, they heal and repair stronger than they were previously. Therefore, when you're building muscle, you're actually breaking down muscle first, and then letting your body rest and repair in between; this process is what actually builds muscle.

When you overtraining, you're not giving your body the rest it needs in between workouts to properly build and repair. What this means is that you're actually preventing muscle from building. Worse than that, though, you're actually hurting yourself in a number of other ways, too. Look for these symptoms to see whether or not you're overtraining. If you are, you can take steps to improve this and get back on the muscle building track.

First of all, when you are overtraining, you will be working really hard, but you won't be building much if any muscle. That's the first thing you'll probably notice. If you keep going with overtraining, though, you're probably going to notice other symptoms, too.

Not allowing proper recovery time between workout sessions will cause your testosterone levels to decline.

As counterintuitive as that sounds, you might get fatter. You might gain weight you don't want to, in the form of fat. That's because if you keep overtraining, not only will you be breaking down muscle without building it back up, and muscle burns fat, but you also increase your levels of cortisol. Cortisol is a stress hormone that makes your body want to retain fat, especially in the area around your stomach.

By overdoing it you are actually doing yourself harm as you weaken your immune system. This is because it is trying to deal with the fact that your body has constant inflammation from muscles that are damaged and sore. So if you find yourself getting colds and flu more easily, slow down. A good workout will help fight off colds and flue, not get them more.

Last but not least, this needs to be repeated, that when you overtrain, you will actually lose muscle, not gain it. As this is precisely what you wish to avoid, what you need is a solid bodybuilding routine that will help you develop the muscle you want without the unfortunate symptoms.

When you're bodybuilding, your pattern should be one day of intense weightlifting followed by one day of rest. Do heavy duty lifting three to four days a week and give yourself a day off in between intense workouts. It's a good idea to do some light cardio on your rest days, but the big point here is that you should be resting your muscles from heavy duty lifting. They need time to recover and to repair. This is what's going to help you bulk up in a good way, with muscle.

Even while resting your body can't recover and build new tissue unless it has certain elements it needs. That means that nutrition is just as important as rest is. Instead of indulging in potato chips and other types of junk food, you should be reaching for more healthy alternatives such as lean proteins, fruits and vegetables and whole grains. You should choose good nutritious calories that will make you feel full, and will aid your body in repairing itself between workouts. Do this, and soon you will not only see results but will feel better, too.

Comments (5)

By Jan R. on JUL 26 2017 @ 2:00PM

Here's a tip: set up a schedule for the month, and stick to it. That way you can plan for your recovery time.

By Grant A. on JUL 26 2017 @ 11:17AM

Rotate muscle groups

By Chris G. on JUL 25 2017 @ 6:03PM

Don't forget to give your body plenty of protein so it can rebuild itself

By Everett R. on JUL 25 2017 @ 3:10PM

Good point, overtraining can actually be counter productive.

By Bob M. on JUL 23 2017 @ 10:02AM

I do cardio in between weight lifting days to mix it up if I still want to get to the gym

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