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. About six times a week, I replied. He scoffed and said that I was overtraining and that I would injure myself.


 Overtraining is a 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.

 Overtraining is probably one of the most tossed around words in the fitness industry. As soon you say you train frequently, someone is quick to say that you're overtraining. However, you can overtrain if you do ignore the symptoms of it. Lack of sleep, nutrition, and improper training regimens are all symptoms of overtraining. 

 Without a proper training program someone can definitely feel overtrained since there really isn't a sense of direction, said Youtuber Omar Isuf. He is a nationally certified trainer that has worked with elite level athletes. Isuf, is highly respected in the fitness industry. 

Proper workout programs is definitely one way to prevent the myth of overtraining. It can track your progress and build a better habit since it involves commitment.

 On the other hand, the average American doesn't get enough exercise in a day. So they wouldn't be experiencing it since they don't get enough exercise to begin with. Less than 5% of adults get about 30 minutes of physical activity in a day, according to U.S. Department of Health & Human Services. 

There are even collegiate athletes, including myself, that can attest to the overtraining myth. 

"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 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."

There have been occasions where both of us would have to deadlift 315 for a couple of sets and have failed. Lack of sleep or nutrition is always the #1 contributor to those failures. 


 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. There needs to be strictly heavy days and light weight days. 


Since I'm going to compete in September I'm doing everything possible to ensure every workout goes according to plan. I have a proper training program, enough nutrition and sleep, and recovery to do my workout. You can always catch me at the multiple locations of Las Vegas Athletic Clubs. 

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! 
- Ronnie Gonzalez

_________________________________________________________________________

 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

 Source: https://www.fitness.gov/resource-center/facts-and-statistics/

 Source: https://www.youtube.com/watch?v=V3lSrbEG3t0

 Source: http://www.livestrong.com/article/99957-benefits-fitness-plan/

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