Please define overtraining

OK so i have a question... Can someone please define "OVERTRAINING"?

What is a good way to ensure that you arent working your body into regression..? is there a formula that i dont know about???

To me if it hurts to touch a particular body part.. rest it! when it feels good train it!

The term is used so commonly it's making me think that it aint that simple??

does anyone care to elaborate??
 
Training to such a degree that your muscles, nervous system, immune system, and/or tendons and ligaments have not recovered fully from a workout. How do you tell that you may be overtraining? Injuries, slowed or stalled progress, you get sick, etc.

That's a start...
 
Great, so the symtoms you have listed would be very easy to identify if indeed you were "overtraining" yet people are always talking about it like it just sneaks up on you?
Sounds more like paranoia...
 
Well, it's a bit trickier than that when you get into what your progress is currently, and what it could potentially be. Like most things, it's all about finding your limits.
 
dummy up and lift. you aint gonna think your way into strength/size. weight training is as primal as it gets.
 
ive noticed that overtraining leads to lathargy and no motivation to go to the gym....push through it and cut your days back...

that's what i've learned....when i used to go 8 times a week...like i was a fucking superhero or something...and not the fatass i was
 
Overtraining is a very complex issue, and there is no simple answer.

And then we have to consider two types of overtraining: sympathetic (the sympathetic nervous system "speeds" things up like HR, respiration rate, metabolism...) and parasympathetic (the parasympathetic nervous system "slows" things down.) Obviously the signs and symptoms of these two types of overtraining are going to be opposite in some respects.

A simple definition, yes: overtraining is an imbalance between training and recovery.

Markers for overtraining: There is no single marker of overtraining that we can look at and say... "NOW, he/she is overtrained."
- testosterone/cortisol ratio: requires blood test, and is not a totally consistent marker, although it is worth checking in some athletes.
- increased resting HR (sympathetic OT): certainly easy enough to check your resting HR before you get out of bed in the morning. If it elevates and stays elevated, that is certainly reason for concern.
- decreased resting HR (parasympathetic OT): very difficult to tell if the decreased HR is a positive training effect or a possible result of overtraining.
- unusual fatigue: of course we are all tired from training, but if you are still fatigued 48 hours after a strenuous workout, that is reason to be concerned.
- lack of enjoyment of training or sport... depression: Obviously there are several reasons for depression and lack of enjoyment of the activity. Overtraining is certainly a possibility.
- muscle injuries, unusual soreness, soreness that does not go away: may be the best "sign" for bodybuilders/recreational weight trainers.

Suggestions: Monitor the estimated volume load of training (sets X reps X load). Limit increases in volume load to no more than 10% per week. Read a bit about overtraining, and the other possible signs and symptoms. If you think you are moving in that direction, back off.

True overtraining syndrome can cause problems with the musculoskeletal, nervous, endocrine, immune, and cardiovascular systems. True overtraining can affect performance/training for up to a year. Be smart, train smart, read, be aware of your body and what your body is telling you.

This is a brief overview. It is more complicated than this, but this is a start.
 
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anskel said:
Overtraining is a very complex issue, and there is no simple answer.

And then we have to consider two types of overtraining: sympathetic (the sympathetic nervous system "speeds" things up like HR, respiration rate, metabolism...) and parasympathetic (the parasympathetic nervous system "slows" things down.) Obviously the signs and symptoms of these two types of overtraining are going to be opposite in some respects.

A simple definition, yes: overtraining is an imbalance between training and recovery.

Markers for overtraining: There is no single marker of overtraining that we can look at and say... "NOW, he/she is overtrained."
- testosterone/cortisol ratio: requires blood test, and is not a totally consistent marker, although it is worth checking in some athletes.
- increased resting HR (sympathetic OT): certainly easy enough to check your resting HR before you get out of bed in the morning. If it elevates and stays elevated, that is certainly reason for concern.
- decreased resting HR (parasympathetic OT): very difficult to tell if the decreased HR is a positive training effect or a possible result of overtraining.
- unusual fatigue: of course we are all tired from training, but if you are still fatigued 48 hours after a strenuous workout, that is reason to be concerned.
- lack of enjoyment of training or sport... depression: Obviously there are several reasons for depression and lack of enjoyment of the activity. Overtraining is certainly a possibility.
- muscle injuries, unusual soreness, soreness that does not go away: may be the best "sign" for bodybuilders/recreational weight trainers.

Suggestions: Monitor the estimated volume load of training (sets X reps X load). Limit increases in volume load to no more than 10% per week. Read a bit about overtraining, and the other possible signs and symptoms. If you think you are moving in that direction, back off.

True overtraining syndrome can cause problems with the musculoskeletal, nervous, endocrine, immune, and cardiovascular systems. True overtraining can affect performance/training for up to a year. Be smart, train smart, read, be aware of your body and what your body is telling you.

This is a brief overview. It is more complicated than this, but this is a start.

holy shit thats complicated
 
heres the long and short of that overly lengthy post on OT.

but if you are still fatigued 48 hours after a strenuous workout

muscle injuries, soreness that does not go away

always amazes me why folks want to complicate lifting weights. =0l
 
I have experienced overtraining while training for track and field. I say: it is no fun!
Weightlifting is integral part of track and field training, as well as anaerobic activity like sprinting and jumping. Make sure you get enough rest after a training. While the weight training itself is brute force and speed, the recovery process is as important. Good sleep is getting you allready halfway, for the rest listen to what your body is telling you.
 
pullinbig said:
heres the long and short of that overly lengthy post on OT.

but if you are still fatigued 48 hours after a strenuous workout

muscle injuries, soreness that does not go away

always amazes me why folks want to complicate lifting weights. =0l


me no understand train to much. :p
 
If you want to know what overtraining a specific muscle is or feels like. Do biceps three days in a row, 15 sets each for the day. If you try and train them again, a week or even two or three later, they will just feel "sore" and you wont be able to use as much weight. It's like you've already worked them out. And this effect lasts on the specific bodypart that you've overtrained for about 2months, I've only experience this on steroids.
I've overtrained my biceps once without using gear, not fun at all. I've also overtrained my forarms, had to use straps for all my workouts for a while. I've also overtrained my read delts. This all happend within last 5 years so I'm just saying thats what it feels like to overtrain a specific muscle. It will feel sore, even after weeks, it will hurt when you're pumping iron. But you'll still be able to do it. Not sure if that will take away growth from you. But concerning overall "overtraining" that all these people talk about, I think it's all BULLSHIT.

If it's sore, leave it alone. If it aint, beat it.
 
how is OT bullshit if you have OT?

everyone who has been lifting and moving heavy iron for any length of time has OT at some point in their training.

forearms, bis and rear delts are small muscles and are easily OT. my shoulders OT first on me. i know my limitations and try to push it right to the edge on those, sometimes i get OT. same on all body parts and at one time or another i have OT legs, back, chest, you name it. anyone that has pushed themselves has done the same on all BPs. its called a learning curve. if you have never OT legs you aint pushed legs very hard. =0l
 
putin said:
If it's sore, leave it alone. If it aint, beat it.

I very much disagree with this statement. You CAN work a sore muscle and not overtrain. How can you avoid training a sore muscle once in a while? Only work out once a month? I did HST for a while, which is fullbody three times a week. In this setup, you are working a sore muscle pretty much everytime you train... but I never overtrained.
 
OT also you will feel flat and soft-no pumps in gym-appear very smooth-and constant tiredness-it happens to me alot and im on gear-one week im a champ in gym-push it just one dau to many-im overtrianed--no matter how much u eat if your overtrianed your body wont use it for muscle growth rather just to be able to function---ever work out and no response in the gym-then perty much u overtrianed
 
well possible --maybe not-thats why i respond well-but dont forget im on a HEAVY lift cycle right now and TEST CYP really doesnt help w/recovery well,but ill grow and get strong if i use my head and knowledge that more isnt better....
 
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