How to Avoid Over-training to Maximize Muscle Growth (Part 2)

What Are the Tell Tale Signs of Over Training?

Some of the tell tale signs of over training include, loss of interest in workout, sleeplessness, weak and irritable. The presence of any or a combination of some of this symptoms is an indication that you might be over training. When this happens, it is time to lay off for a week or two.

Tracking your performance

Another way of knowing that you are over training is by tracking your performance. You need to ask yourself this question: "Has my performance improved over the last exercise workout session? If all is well, every workout session should see an improvement over the previous one. Take for instance, if you were able to do 8 pull ups during your last exercise session and today you are able to do only 6, that is an indication that you have not fully recovered and are most likely over training. A re-evaluation of your workout program would be wise at this point and necessary changes made.

How Can I Prevent Over Training?

Over training can be avoided. To avoid over training however, all the vital elements of your muscle building must be fine tuned. You will have to determine that right volume of training and intensity for you, eat right (healthy foods in the right amount), get the right amount of rest and be sure your are fully recovered.

But What Do You Do When Over Training Has Already Occurred?

When over training has already occurred, it is important to correct and adjust.

How To correct Over Training

when excessive training volume is an issue, it is important to tweak and find the appropriate training volume for you. This can be very tricky especially if you are just starting out. The reason is because you will have to determine how much weight to lift, the appropriate repetitions and set to do for each workout session.

Because each individuals optimal training volume and intensity is different, you will have to be your own judge for this. The key is knowing when your body needs extra time to recover and what to do to help it to do just that.

If you are already in the gym and discovered that your body has not fully recovered, because you are not performing better than your previous workout session, the appropriate thing to do is to pack up and go home. Give your body time to recover. Going against this rule may lead to further tear, and injury to the muscle tissue.

Eat the Right Food In the Right Amount

Food is the fuel for the body's engine. It plays a very important role in your muscle building, providing the appropriate hormone balance, and providing the building block to create new tissue. To avoid over training, follow these simple rules:

Always eat a good breakfast. Skipping breakfast can result in catabolism and possible muscle loss.

• Do not let yourself go hungry
• Eat frequent meal, say every 2 to 3 hours to maintain anabolism
• How to Rest and Recover From Workout Sessions
• A good recovery plan must of necessity include enough sleep. A minimum of 7 hours of sleep daily is recommended.Take a day off between workout routines and be sure not to train the same muscle groups back to back.
• Be sure to keep the level of glycogen at full capacity to inhibit muscle tissue breakdown.

Here is what you learned. Over Training is real. It can put your Muscle building program on hold or worse still destroy. Learn how to avoid over training.