Making gains in the gym means continually increasing the intensity of your workouts. Adding weight, reps or exercises to the previous workout are effective ways to force the body to adapt by gaining muscle and strength. However, there is a point where the body can no longer continue this upward momentum resulting in a plateau. At this point, it is common for the lifter to push even harder, when in fact the opposite -- taking time off -- is the correct approach. Knowing when to take a break can prevent the negative consequences associated with overtraining, and ensure continued progress and motivation.
Overtraining Syndrome
Overtraining syndrome occurs when the body can no longer recover from workouts, resulting in a decrease in performance and general health. Some symptoms include insomnia, loss of strength, depression, decreased motivation, loss of appetite and increased irritability. The inability to recover is usually a combination of excessive training and inadequate nutrition and sleep. A steady catabolic state where cortisol levels are increased and anabolic hormones like testosterone are decreased results in a cascade of negative physical, mental and emotional effects. The only way to halt the progression of this condition is to allow the body to heal through rest.
Listen To Your Body
One to two weeks of consistently bad workouts signals the time for a break. However, it may vary depending on other circumstances -- psycological stress, nutrition, sleep, daily obligations -- that compound the problem. Generally, lifters should schedule a week off every eight to 12 weeks of consistent training. During times of emotional or psycological stress -- final exams or a death in the family -- cut intensity in half, or avoid the gym completely. Suppression of the immune system from normal training is compounded under additional stress, making it harder to recover and increasing the likliehood of injury.
Other Things to Consider
A multifaceted approach must be taken to ensure full recovery and delay overtraining syndrome. At least 48 hours of recovery between working the same muscles is essential, as well as varying the intensity on compound movements that are taxing on the nervous system. Eating enough protein -- at least 1/2 g per pound of bodyweight -- ensures the body stays in positive nitrogen balance and protein synthesis exceeds protein degredation. Supplements such as creatine and whey protein speed the repair of muscle tissue, and should be utilized by everyone involved in intense strength training. Get seven or more hours per night and take advantage of nighttime supplements such as ZMA that induce harder sleep and optimum hormone production.
Wrap-Up
Overtraining syndrome not only effects your workouts, but also has psychological and physical repercussions. Even when multiple recovery methods are used, a plateau will eventually occur and time off may be the best course of action. Daily stressors that impede recovery must be accounted for in your training by lowering the intensity when necessary. As a general rule, a week off every eight to twelve training weeks will ensure steady progress in the gym. However, it is more important to listen to your body and vary the intensity and frequency of your training accordingly.
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