Over-training is very common amongst athletes and particularly

bodybuilders, since they figure that training as much as

possible is the fastest way to massive muscle gains.

This couldn't be any further from the truth however...

Training too much, or at too high of an intensity will lead to

over-training.

Now this doesn't mean you don't have to put plenty of effort in

to see some decent results... Whether you are a bodybuilder,

athlete, or just someone that wants to add some additional mass

to your frame, you need to train hard and be consistent-that's a

given. In order to get the most out of your genetics, you have

to progressively overload the muscles by increasing the weight

and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity

of our workouts or get insufficient amounts of rest, or even

worse, a combination of both. The trick is finding the right

balance between workout volume and intensity, and rest and

recovery. And that is exactly what I'll cover in this article.

**The Effects of Over-Training on Bodybuilders

First, let's take a look at some of the effects of over-training

and how one can prevent over-training from happening in the

first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic

nervous systems in the following negative ways:

Higher resting heart rate Weak appetite High blood pressure

Weight loss Trouble sleeping Increased metabolic rate

Irritability Early onset of fatigue

If you are experiencing more than one of the symptoms outlined

above, you may be in a state of over-training, and should

evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively

effects the levels of hormones, as well as the hormone response

in the body. Since hormones play such an important role in the

muscle building process, this can have a detrimental effect on

your training progress.

Over-training has been show to:

Decrease testosterone levels Decrease thyroxine levels Increase

cortisol levels

The increase in cortisol levels along with the decrease in

testosterone levels is a deadly combination, since this leads to

protein tissue break down. This will ultimately lead to a loss

of muscle tissue. The Effects of Over-training on the Immune

System

perhaps one of the most alarming repercussions of over-training

is it's negative impact on the immune system-you're bodies first

defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies

and lymphocytes in your body, making you much more susceptible

to illness. Simply put, this means that if you are in a state of

over-training, you are much more likely to get sick. Since you

will have to skip workouts while you are sick, your muscle

building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic

system. These symptoms are the ones that are most commonly

discussed, and are ones we can't ignore:

Micro tears in the muscle Chronically depleted glycogen levels

Slow, weak muscle contractions Depleted creatine phosphate

stores Excessive accumulation of lactic acid Extreme DOMS

(delayed onset muscle soreness) Tendon and connective tissue

damage So you must get the point by now... Over-training effects

the entire body, and can seriously impact the results of your

muscle building program.

Now let's take a look at the different types of over-training,

and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I've

personally experienced both types of over-training and can

honestly say that over-training in the weight room is much

worse, and much more prevalent than over-training through

cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last

workout, every workout. If you are over-training and work the

muscles before they have fully recovered, you will break down

the muscle tissue before it has rebuilt-making it impossible to

build muscle! Over-training with weights makes you more

susceptible to nervous systems hormone and immune system issues,

which all pose serious health risks. It can lead beginners down

the wrong path, perhaps wasting money on unnecessary

supplements, or even worse, steroids. I personally believe that

only competitive athletes such as swimmers, runners and bikers

run a serious risk of reaching a state of cardiovascular

over-training, since there are often training for two or more

hours daily.

The bottom line is that it is much easier for the average person

to over-train while weight training than while cardiovascular

training, and I think the effects can be more serious.

How do I Determine if I'm Over-training?

Determining if you're currently over-training is fairly simple.

If you're in tune with your body, you can often see the signs of

over-training before they get serious. If you are losing

interest in workouts, are having trouble sleeping, and feel weak

and irritable, you may be in a state of over-training and should

take a week or more off.

If you are experiencing two or more of the symptoms outlined

earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are

over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last

workout?

For example, let's say last workout you were able to perform 8

pull-ups using your body-weight, but were only able to perform 6

pull-ups the following week. This means that you have not "out

done" your previous workout, have not fully recovered, and

therefore are likely over-training. You nave to re-asses your

program and make modifications so that you see progress every

workout.

How Can I Prevent Over-training?

In order to avoid over-training, you need to take a multi-facited

approach. Determining the correct training volume and intensity,

eating the right foods, and getting the right amount of rest and

recovery must all be taken in to consideration. Now let's take a

look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult,

especially when you are first starting out. You have to

determine how much weight to lift, how many repetitions and set

to perform for every single workout.

You need to use your own judgment in this case, based on your

recovery ability and your recovery methods. Remember that the

goal is that you improve every single workout, and if this isn't

happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your

workout and realize that you have not fully recovered. You can

either continue to train at a lower intensity than the previous

workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to

go. Just turn around and go home! Your body is telling you that

it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further

breaking down the muscle tissue. By doing this you will increase

your risk of injury, and make it harder for your body to fully

recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It

helps regulate hormone levels, provides energy, and provides the

raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance

of over-training:

Do not skip breakfast. This is one of the most important meals

of the day. Skipping breakfast is very catabolic, and can

promote muscle loss. Never let yourself get hungry. If you're

trying to build muscle mass, you have to constantly feed your

body quality foods so that it never has the chance catabolize

muscle tissue. Unless you are trying to build muscle and lose

fat, make sure you have eaten prior to your training session and

are not hungry. Have the largest meal of the day within an hour

after your workout. Do this every single workout! Consider

taking proven supplements like creatine, and antioxidants to

increase performance and fight free radicals. Eat every 2-3

hours to ensure that your body remains in an anabolic state.

Keep glycogen levels at full capacity to inhibit muscle tissue

breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding

over-training. Make sure that you get at least 7 hours of sleep

each night, and that you are on a consistent schedule. As for

recovery time, it's important that you have days off between

weight training workouts. Try to have one rest day between

weight training workouts, and never train the same muscle groups

on consecutive days.