Training too much is a common problem with people who are in sports or body building. If you’ve worked out for a good period of time, you probably over trained at one point or another. The reason it happens so often is due to the fact that most people think the more you train, the more gains you should see. This is totally false. Overworking your muscles can lead to chronic injury and possibly muscle loss.
Of course you need to be consistent with your training as well as having a high enough intensity in order to grow. The real culprit behind over training is when you combine intensive training with lack of sufficient rest and recovery. The human body operates in a sort of wave like motion. You need to respect this cycle and cater to it. You exert yourself, then you stop to recover. Rinse and repeat. That’s how the human body grows.
So how can you determine if you are over training and what can you do to avoid it in the first place?
Well with body building, it’s easy to spot. Let’s say you were able to bench press 150 pounds for 10 repetitions last week. If this week you’re only able to bench press the same amount of weight for only 7 repetitions then you are over training. The thing is, you should be getting stronger and stronger as time goes by. So if you are heading in the opposite direction then your body hasn’t had sufficient time to heal and BUILD new muscles. As a matter of fact, I would say in this case you actually lost muscle mass due to either lack of proper recover, lack of proper nutrition, or lack of a proper training routine.
So to avoid over training you need to get these three things correct. You need to get a good eight hours of sleep and take a few days off of training every week to allow your body to recover. Eat the right kinds of foods that will help in repairing your body as well as aid in building new muscles. Strive to eat plenty of vegetables, fruits, proteins and good fat. Lastly, get yourself a proper training routine that will workout your entire body with sufficient recovery time build in. You don’t want a work out routine that works your chest 3 consecutive days in a row. That is just a recipe for disaster.