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I know my body well enough to know I'm on the verge of hitting an overtrained state. I know I'm overtraining because I'm starting to “not feel so good.” I've had episodes in the past where I would train so hard (usually legs) and get a flu a day or two afterwards. It's been a while since that has happened, but usually injury come lurking around the corner. Like today I twinged my back. But I hit a PR today of 315lbs for 2 reps. At the beginning of the day I felt like I need to take an extra day or 2 off from training because of how I felt. I didn't feel bad, but I didn't feel awesome like I usually have. I also had this really annoying neck strain that was really annoying. Before my training session today I did some mwod stuff ...btw this fixed my levatorhttp://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes.htmlNow I'm sitting here asking for help to convince me to not workout tomorrow. My back hurts a bit, but nothing that will stop me from doing back an chest tomorrow. I thinking right now I'll play it by ear. I feel pretty dead set on training tommorow, but taking it down a notch or 2."one can only train as much as one can recover from."it's a thought that keeps running through my head. Although I didn't feel "awesome" today when I started on the deadlift, 275lbs was much lighter than I had expected. I didn't feel strong, but I was pretty damn strong from my previous workout logs.When I train clients and talk about training, this is a weird trap to be in. You want to train so bad, but you know you probably shouldn't - I can't seem to want to follow my own advice.The key to not overtraining is by under training. I know I'm all over the place, but I didn't find many discussion threads talking about overtraining.thoughts? advice would be greatly appreciated.
Just don't train, nothing happens if you take a week or two off training. Doesn't sound like that hardmofma decision to make. If you feel beat up then your body ain't gonna be responding optimally to anything you do (food or exercise wise) so chill andntakema few days off.
If you feel like crap and are not recovering from your training, just dial it back. If you feel good, then train.I'm not keen on the (ab)use of the term overtraining. True overtaining entails symptoms similar to and include depression (loss of appetite, weight and muscle loss, constant DOMS and fatigue, insomnia, elevated heart rate). Over-reaching might probably be a better term.Most of the times, it's a matter of under-resting, under-sleeping, under-eating / not eating properly, being too stressed, overuse injuries due to poor form, postural issues, etc.You know your body and should auto-regulate depending on how it feels. Gains are made outside the gym. Best of luck!
http://www.youtube.com/watch?feature=player_embedded&v=-LVMutFvkhwtwice in one day I get to share this
http://www.youtube.com/watch?feature=player_embedded&v=-LVMutFvkhwtwice in one day I get to share this
Awesome vid. A man after my heart 🙂
http://www.youtube.com/watch?feature=player_embedded&v=-LVMutFvkhwtwice in one day I get to share this
Awesome vid. A man after my heart 🙂
The man is crazy, like should be locked up crazy, but there is a lot of truth in that speech (rant)
There is no such thing as over training, just under recovering. Dont train less, eat more and get as much sleep as you can. When I was in the service we would be doing 10 mile runs, load carries, or hill sprints in the morning and then go do resistance training at in the PM. This is all on Army rations and limited sleep while under stressful working conditions, I even did this overseas. If your not feeling it take time off, If you just can't give the training the intensity and drive it needs and deserves just dont do it. A little break never killed anyone.
hey thanks..that makes sense. Sometimes the problem I have when it comes to training is that I keep thinking “black & white.” train or no train. It just seems so simple to just workout, just not so hard by moderating the intensity.
hey thanks..that makes sense. Sometimes the problem I have when it comes to training is that I keep thinking "black & white." train or no train. It just seems so simple to just workout, just not so hard by moderating the intensity.
You could eat more...
And don't underestimate the power of anabolic steroids. If you pound back enough roids and eat enough carbs, I don't think overtraining is possible. Hellwig (Ultimate Warrior) was always a bit roided up.. Not that there's anything wrong with that. Just saying..RB
That's what I kinda figured. It's currently the closest thing to a magic pill. IMO
I have never been able to successfully “out eat” an overtrained state. Self regulation does help if you can know to cut back when you should. But to be honest if I am in the gym, and it isn't a deload, I am going to give it everything I have for that given day. The best method I have found for me is the schedule a deload every 4th week. During the deload I don't take completely off and is just done with some lighter movements and to still “grease the groove” of certain lifts (like squat, dead, and bench).In the whole scheme of things do you really think 1 week is going to make or break your progress? Would you really want to increase the chance of serious injury or digging a deeper hole into overtraining? In my experience, training when you feel overtrained is not a progressive workout, and very rarely are they any PRs hit. Its more just to feed your mental need to train, which isn't helping.Disclaimer here: There is a difference between beating the shit out of yourself for 3 straight weeks vs. "thinking" you are overtraining. When I feel i am overtrained, it's hard to sleep, feel energized, my mind is cloudy, and there is no progress in the gym being made. We may all have our own definitions of overtraining but those are usually my indications that I need to take it easy for a bit.
When I'm not pumped or focused and my strength levels are shit..that's how I tell I'm pushing a little too much. Or when I go totally overboard nuts on a backload after feeling like that and still lose weight. For me that's when I know I gotta pace myself a little better. Felt like that yesterday on deadlift/ upperback and bis day. Got on the scale expecting to be up about 3-4 lbs (from water retention and carb repletion) and was down 2 lbs.
I know my body well enough to know I'm on the verge of hitting an overtrained state. I know I'm overtraining because I'm starting to "not feel so good." I've had episodes in the past where I would train so hard (usually legs) and get a flu a day or two afterwards. It's been a while since that has happened, but usually injury come lurking around the corner. Like today I twinged my back. But I hit a PR today of 315lbs for 2 reps. At the beginning of the day I felt like I need to take an extra day or 2 off from training because of how I felt. I didn't feel bad, but I didn't feel awesome like I usually have. I also had this really annoying neck strain that was really annoying. Before my training session today I did some mwod stuff ...btw this fixed my levatorhttp://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes.htmlNow I'm sitting here asking for help to convince me to not workout tomorrow. My back hurts a bit, but nothing that will stop me from doing back an chest tomorrow. I thinking right now I'll play it by ear. I feel pretty dead set on training tommorow, but taking it down a notch or 2."one can only train as much as one can recover from."it's a thought that keeps running through my head. Although I didn't feel "awesome" today when I started on the deadlift, 275lbs was much lighter than I had expected. I didn't feel strong, but I was pretty damn strong from my previous workout logs.When I train clients and talk about training, this is a weird trap to be in. You want to train so bad, but you know you probably shouldn't - I can't seem to want to follow my own advice.The key to not overtraining is by under training. I know I'm all over the place, but I didn't find many discussion threads talking about overtraining.thoughts? advice would be greatly appreciated.
The problem with taking advice on this is everyone is a little different. You don't really know if the person giving you advice trains the same, has the same goals, lifestyle, daily routine, etc..but I digress. One key to not overtraining is oddly enough...by overtraining. It kinda sucks but its the best way to know if your approaching it or not. I used to think like many people have stated that you can't overtrain if you eat enough, sleep enough, or are supplementing with AAS.Truth is you and many people (me included) sometimes get addicted to working out. Your days off are just as important as your training days. You only grow and make progress when your body is at rest and recovering. Although on occasion it is possible to dig deep and keep training on days you don't feel the best it isn't always the best solution. Those kind days can build up and take their toll on you. You could unknowingly be having an average/ok training day at the price of an awesome training day if you would have just let your body rest up a day. With your diet on track it wouldn't mean giving up anything either. It's one of those weird counter intuitive things about making progress. You would think going all out and training your hardest all the time is best but its not. You can't dig a hole too deep that you can't get out of. While you may be able to break your body down and punish it could be at a superhuman level its ability to recover is still limited. That's why you need to be as efficient as possible in the gym. You might think training for 1.5-2 hours is hardcore and what you need to do but you look over and its the guy getting it done efficiently in 45-60 min. that's making progress. Get in, kill it and get out as quickly as you can so you can give it all the nutrients and time it needs to recover.
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