1. Work Smarter Not Harder
Even seasoned bodybuilders get too enthusiastic for their own good. Crossing the line between shocking the muscle and injuring it is easy if you are not careful. When you are training the chest, watch for a twinge of pain during any lift. The pump should feel fatiguing but not exhausting. You should control your mental focus and breathing. Don't train when you are too disoriented or too tired to concentrate on proper form. If you notice that you are not stretching fully during a dumbbell fly lift, for example, then you may need to lighten the weight. It's ok to have off weeks where you are not able to lift what you are normally able to. If your motivation is low and you have an elevated resting heart rate, take some time off. Your motivation will return and your body will respond well to the rest.
2. Oh Boy That Hurts
The most common injury when overtraining the chest is in the pectorals and upper arm. To prevent overtraining chest muscles in bodybuilding, warm up properly and stay warm throughout your training. Try to use an elliptical or transporter gym machine for your ten minute cardio workout. The arm motion will create circulation and warmth in the pectoral muscles. Stretch well before, during and between sets. Proper form will prevent injury. Concentrate on not jerking the movement. Don't drop the weights too quickly on a fly movement or you will stress the pectoral muscles.
3. Eat Drink and Train Merry
You should be drinking lots of water when you are training. Water stimulates energy production inside the muscle cell. The muscle cell will actually pull water inside to support ATP production. Don't let yourself get dehydrated or you risk injury. Eat a good source of protein with every meal, including fats and complex carbohydrates. A clean diet supports proper muscle development. Starvation or yo yo dieting will actually deplete the muscle.
4. Rest the Chest
Rest is even more important than lifting heavy. Shocking the muscle causes microscopic tears in the muscle fibers. Rest heals the muscle fibers and as a result the muscle grows denser and larger. Don't train the chest more than twice a week if you are lifting at your max. Limit your training sessions to 60 minutes or less. Get at least eight hours of sleep at night. Watch alcohol consumption, which will inhibit a good night's sleep.
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