How to Avoid Over-training While doing Maximizing Muscle Growth

Posted on February 3, 2010

Over-training is very common thing for athletes and bodybuilders in particular as they think that the maximum training is the fastest way to build massive muscles. Over-training can be resulted in to serious injury, chronic fatigue, and even muscle loss.

What’s Over-Training?

Training too much or at high intensity leads to over-training. It’s not important what you are. Even if you are a bodybuilder or an athlete or someone who wants to add some additional mass to your body, you need to train systematic and have to be consistent with that.

Effects of Over Training:

On Nervous System:

Over-training can give these adverse effects on nervous system:

  • Fatigue
  • High blood pressure
  • Higher resting heart rate
  • Weak appetite
  • Increased metabolic rate
  • Irritability
  • Trouble sleeping
  • Weight loss

    • On Hormone Levels:

    Over-training can give these adverse effects on hormone levels:

  • Over-training negatively affects the hormone levels and hormone response in the body.
  • Hormones play very important role in the muscle building process so it can affect your training progress.
  • It decreases testosterone levels.
  • It decreases thyroxin levels.

    • On Immune System:

    Over-training can give these adverse effects on immune system:

  • It gives negative impact on the immune system which protects you from harmful bacteria and viruses.
  • It can decrease your antibodies and lymphocytes levels considerably which results in your illness.

    • On Metabolic System:

    Over-training can give these adverse effects on metabolic system:

  • It exhausts glycogen levels.
  • It leads to excessive accumulation of lactic acid.
  • It leads to extreme DOMS (delayed onset muscle soreness).
  • It creates micro tears in the muscle.

    • You can see that over-training can affect the entire body and your muscle building program.

    How do I know that I’m Over-training?

    If you see the problems like losing interest in workouts or having trouble in sleeping or feel weak and ill-tempered, you may be in a state of over-training.

    How Can I avoid Over-training?

    You have to take every factor in to consideration while avoiding the over-training. Let’s discuss in detail:

    Proper Training Volume

    To follow proper training volume is very difficult especially in the beginning stage. You have to Determining the correct training volume can be difficult, especially when you are first starting out. You have to decide how much weight you will lift, how many repetitions and sets you will perform during every single workout.

    Appropriate Nutrition:

    Your diet is a very important factor in your muscle building program. It helps in regulating hormone levels, providing energy and raw building blocks that are used to create new tissues.

    Some Dietary Suggestions:

  • Don’t skip breakfast. It is very important meal for the whole day. If you avoid it you may invite problem of muscle loss.
  • Eat prior to your training session.
  • Always give your body; quality foods so that it is no chance of catabolize muscle tissue.
  • Eat every 2-3 hours so that your body remains in an anabolic state.

    • Rest: Very Important

    Rest is very important to avoid over-training. You should have at least 7 hours of night sleep during the consistence schedule. You should have one day of rest between weight training workouts.

    To learn further, please visit Vince Delmonte Fitness official site today.


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