Overtraining For Success

Overtraining For Success

It all started one morning when I was squatting 295, a guy approached me. "How often do you lift?" He asked. I replied, about six times a week. He instantly was surprised and scoffed and said that I was overtraining. Then saying that I would only injure myself.

Overtraining is often mistaken for overreached goals and under resting/eating. It's all just a myth.

Overtraining is even reported as maladaptive response to excessive exercise without adequate rest. This results in mood swings and changes to multiple organ systems, according to US National Library of Medicine.

These responses can possibly lead to slower immune system response which will lead to higher sick rates. As well as poor rest at night. All of which will slow your progress in the gym.

I think with proper workout programs and knowledge this could definitely be prevented. Which will ultimately lead to better muscle gains.

"On most occasions, I train every day with rest days here and there. I started sophomore year of high school and haven't stopped," said UNLV Senior Cesar Nava. 

Nava is one of many prime examples of how overtraining doesn't exist. I've been training with him for over a year now. We've been making incredible strength gains. Plus, I've only been training seriously for a year and I can easily squat and deadlift over 350 pounds. 

Some don't realize that what you do outside of the gym highly affects your performance. I do what it takes to ensure I workout 6 times a week.

I make sure I get good rest every night and I eat enough of carbs, fats and protein for the day. 

"I try getting a good meal in after a workout, that usually consists of carbs and proteins. I also try to get 7-8 hours of sleep everyday," said Nava. Without food or sleep I definitely have bad training days. 

If high levels of training persist and rest/recovery is inadequate, then overtraining is likely to develop, according to a study found by University of Birmingham, Edgabston, UK. You can't expect to hit your 90% of your 1 rep max everyday. This might be the mistake that many beginners do.

Having heavy training days means doing 80-90% of your one rep max. No more than 1-5 reps each set. If you do this everyday then that'll definitely lead to symptoms of overtraining. 

Lastly, I think with proper training you can definitely be able to workout everyday. So long as high volume and intensity workouts are everyday.  If it's a volume day then stick to volume and don't worry about the weight. If it's a intensity day then go heavy and don't go over 5 reps. You can decide which day it'll be! 

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/

Soures:

https://www.researchgate.net/publication/8157006_Does_overtaining_exist_An_analysis_of_overreaching_and_overtraining_research

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