You may experience two forms of overtraining in bodybuilding -- overreaching and overtraining. Overreaching results from an insufficient amount of recovery time and an accumulation of stressors, usually occurring after several consecutive days of hard workouts. Overtraining is a more severe breakdown of the body that occurs when you ignore overreaching. Recuperation from overtraining can take weeks or months, so learn the preliminary signs to stay healthy and continue making bodybuilding gains.
Symptoms
Step 1
Identify training-related symptoms of overtraining, including unusual muscle soreness after a workout, decline in performance, heaviness in the legs, delayed recovery and plateaus. Thoughts of quitting or skipping training sessions are also a sign. Overreaching may be confused with adaptive overloading -- a common bodybuilding technique -- but ignoring this first stage of overtraining can lead to serious consequences.
Step 2
Reassess your lifestyle and stressors outside the gym. Lifestyle-related symptoms of overtraining include fatigue, tension, depression, anger, confusion, lack of sleep, lack of appetite, low energy, decreased motivation, an inability to relax and moodiness. "You just feel bad...the spark is gone," internist William O. Roberts says in the "New York Times."
Step 3
Look for health declines. Frequent sicknesses, increased blood pressure and pulse, irregular menstruation in women, unintended or rapid weight loss, constipation and diarrhea can all be signs of overtraining. Overtrained athletes often have depleted iron levels, which aggravates anemia. Overuse injuries to the muscles, bones and connective tissues also point to overtraining.
Prevention
Step 1
Listen to your body and take care of injuries. Bodybuilders may be tempted to continually push themselves to see gains, but being aware of overtraining helps in the long run. "Training a little bit beyond your capabilities is the only way to get better... but you have to balance that with rest and recovery," cardiologist William Kraus told the "New York Times."
Step 2
Eat healthy foods and consume enough calories. Be sure to include a variety of fruits and vegetables, fiber, quality protein and whole grains into your diet to fuel your body and prevent overtraining. Inadequate carbohydrate and protein intake leads to muscle fatigue and poor muscle repair. Work with a nutritionist if necessary to make sure you are meeting your dietary needs.
Step 3
Keep track of your workouts with a training log. Record the day, duration, intensity and type of workout, as well as your weight, heart rate, general health and mood. This helps you monitor your progress and avoid overtraining. Review your log to ensure that you have enough recovery time -- one to two days -- between sessions exercising the same muscles. Achieve this by working different sets of muscles on consecutive days and varying your exercises and techniques.
Tips and Warnings
- Overtraining is rare, but overreaching is common, so be aware of the early signs. Maintain a healthy diet, as well as your mental, emotional, spiritual and interpersonal health.
References
- Bodybuilding.com; Overtraining: Learn How to Recognize and Avoid It; Ryan Swanson
- Hospital for Special Surgury; Overtraining; 2004
- "New York Times"; When Training Backfires: Hard Work That's Too Hard; Gina Kolata; 2008
- Muscle and Strength; Overtraining 101 - What You Need To Know; Damien Mase
- Bodybuilding.com; Overreaching & Overtraining; Dr. Squat
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