Article By Chris Chew, Singapore based AMFPT Certified Master Trainer|
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Over Training Will Derail Your Building Muscle Program. Your Muscle Fitness Goals Will Be Compromised!
Who will gain more muscle and build a beautiful body? A or B?
A: "I workout with weights 6 days a week and spend 2-3 hours in the gym for each weight training session".
B: "I workout with weights in the gym 2-3 times a week and train less than an hour each time when I am there".
If your answer is A, you are Wrong! Let me explain.
One of the greatest pitfalls in bodybuilding is overtraining . This mistake is most prevalent among bodybuilding beginners who are brimming with enthusiasm during their initial quest to own the physique of a bodybuilder . While I applaud them for their motivation and discipline, I do feel a tinge of sympathy when after working out so much and so often, they will probably see little or even no results. Overtraining is the result of the common misunderstood notion that "more is better". Well, in this sport of building muscles, more is not necessarily better.
Overtraining is the quickest way to slow down or even put a screeching halt to your muscle fitness development. Ahhh ! I can almost imagined your surprise when you read this.
You see, your workouts should be very demanding and intensive to force your muscles to grow and to burn fat calories at the same time. With this intensity comes an intrinsic need for your muscles to rest and recover from the damages inflicted on your muscles during your weightlifting training . Muscle growth is achieved by progressively overloading the muscles. After each intensive workout, you "damage" your muscles so much that your muscles are forced to adapt by growing bigger and stronger to pre-empt future stress.
During this adaptive-recovery phase, your muscles will be weaker than before and further training will negate any growth. Therefore, it is prudent for us to train smarter rather than just harder.
I cringe each time a client comes up to me and asked, "Can I increase my weight training sessions with you from thrice a week to six times a week?" or "Can you extend my workout routine sessions to 2 hours per session instead of just under an hour per session?" When I explained to them about overtraining, most of my clients would express cynical disbelief. I have since discovered that this is a normal reaction because we have always been taught that more is better. However, in our sport of building muscle fitness , this is hardly the case.
So how can you avoid overtraining? Simply keep the following fitness tips in mind!
You may lose a little muscle mass during the 2 week break but it will not be significant so you should barely notice it. The upside is that your muscles will be "shocked" to astounding new growth when you return to the gym after the break.
I understand that gym rats like you and I may feel uneasy breaking our gym routine, but did you know that all professional bodybuilders take breaks between 1 to 4 weeks after every 4 or 5 months of intensive weightlifting training? SFO