Nearly anyone that’s raised up a set of weights has or will feel symptoms of over training at one point in their muscle building workout. Over training can result in heavy injury, chronic fatigue, and even muscle loss.
Over-training is very frequent among athletes and particularly bodybuilders, since they picture that training as much as possible is the smoothest way to massive muscle gains.
This couldn’t be any far from the truth however…
Building Up too much, or at too high of an volume will result in over training.
Now this doesn’t mean you don’t have to put great deal of effort in to see some decent final results… Whether you are a muscle-builder, athlete, or just someone that wants to add some additional mass to your frame, you are required to coach 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 raising the weight and / or intensity level of each weight training workout.
The problem is nevertheless, that many of us step-up the intensity level of our workouts or get low amounts of rest, or even riskier, a combination of both. The trick is determining the proper balance b’tween workout volume and intensity level, and relaxation and recuperation. And that is precisely what I’ll cover in this article.
The Results of Over-Training on Muscle-builder
First, let’s take a look at several of the consequences of over training and how one can prevent over training from happening in the first place.
The Consequences of Over-training on the Nervous System
Over-training consequences both the sympathetic and parasympathetic nervous systems in the following bad ways:
* Higher resting heart rate
* Fallen appetite
* Higher blood pressure level
* Weight loss
* Trouble sleeping
* Inflated metabolic rate
* Excitability
* Early onset of fatigue
If you are having more than one of the symptoms defined 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 shown that over training negatively effects the levels of hormones, as well as the hormone reaction in the body. Since hormones play such an crucial role in the muscle building up process, this can have a detrimental effect on your training build up.
Over-training has been show to:
* Decrease testosterone levels
* Reduction of thyroxine levels
* Increase cortisol levels
The increase in cortisol levels along with the reduction in testosterone levels is a lethal combination, since this leads to protein tissue break down. This will finally lead to a loss of muscle tissue.
The Consequences of Over training on the Immune System
Perhaps one of the most scary repercussions of over-training is it’s damaging impact on the immune system-you’re bodies first defense against harmful viruses and bacteria.
Over training can drastically diminish the levels of anti-bodies 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 ill, your muscle building up progress will slow substantially.
The Results 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 usually discussed, and are ones we can’t ignore:
* Micro tears in the muscular tissue
* Chronically depleted glycogen levels
* Dull, fallen muscular tissue contractions
* Depleted creatine phosphate stores
* Excessive accumulation of lactic acid
* Excessive DOMS (delayed onset muscle soreness)
* Tendon and connective tissue damage
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