Overtraining

If your results are too slow you may be overtraining. You will often see training routines in magazines that have 6 day workouts. A different body part each day. That way you can focus on one area at a time. Imagine one hour on just biceps or just chest. Wouldn't that mean bigger muscles ans faster results! Unfortunately this only works for steroid users. For us drug free people that would be overtraining. Steroids don't make your muscles bigger, they make your recover quickly so you can train intensely more often. They also will ruin your health, noth physical and emotional and can lead to death.For a drug free mass building workouts, you need to train smarter, not harder. This means using smart recovery techniques.

The first thing to be aware of is that you should train each body part once a week only! That may not sounds like much, but train hard enough and you should be sore for a week anyway. If you are younger or have superior recovery ability, you may be able to train each body part twice per week. Try both and see which one gives you best results. Give each one 21 days and compare your results.Never do more than 3 consective days of weight training. Even if you feel fine, your muscles may recover in that time, but more than just muscle needs recovery. Your central nervous system (cns) also needs recovery time and this takes alot longer. Rest and recovery is part of the training package, without it, you will go nowhere.

To ensure you are not overtraining keep weight training routines (not including warm up) to no more than 45 minutes. Stress hormones begin to increase at this point and will start to eat into your muscle. Smart recovery dictates that you stop training at this point and supplement with a protein/fast digesting carb drink.

Another important part of recovery is sleep. This is many of your bodies changes take place. Without quality sleep your smart recovery will be hampered.

To summarise
1.Weight Train 3-4 times a week maximum
2.No more than 45 minute weight training sessions
3.Supplement with a protein/carb mix straight after workoutv4.Do not weight train for more than 3 consecutive days
5.Ensure plenty of quality sleep

Lastly use recovery supplements, such as Glutamine and HMB

If you have been over doing your workouts, the best thing you can do right now is have a week off training altogether. Then get back into a balanced routine that includes smart recovery.

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