How Can Overtraining Affect Bodybuilding? Look around your gym. Overtraining is one of the biggest reasons why some lifters look like they have never touched a weight in their lives. It’s also why some lifters don’t see the gains they want, causing them to give up lifting altogether. This article will define overtraining and tell you what you can do about it. I see no reason to wait, so let’s dive right in!

What Is Overtraining?

First, let’s define overtraining. Perhaps a good way to do that is with an example. Back in the day when I worked in mall retail for a popular supplement chain, I would get young bucks coming in all the time. They always wanted a supplement to help them build more muscle. I always tried to offer a total solution and that began with asking about their training program. 10 times out of 10, they would tell me how they trained 2-3 hours a day, 7 days a week.

When I asked about days off, they acted like I was speaking blasphemy. Now mind you, most of these guys were pretty new to lifting. They were not knowledgeable by any means. So I told them they were overtraining because they were pushing too hard, doing too much, and not giving their body an opportunity to recover. My key point back then, and now, is that you grow when you give your body a chance to recover. 

The Signs Of Overtraining

Don’t make the mistake those young guys made by thinking you know better. Pay attention and listen. Here’s signs to look for to tell if you are overtraining.

• You’ve stopped making gains. You might be losing size and/or strength.
• The motivation to train has gone MIA.
• You feel tired all the time yet you do not get a good night’s sleep.
• The appetite you used to have is also gone MIA. 
• You feel jittery and weak.
• You’ve found your muscles and joints ache constantly.
• The pump? What’s that?  

Two Types of Overtraining

Here are two fundamental types of overtraining.

Short-Term Overtraining

You tend to notice if you’re making progress. Typically you are getting stronger and bigger.  However, once you cross the line over to the “more is better” mindset, your progress will slow and ultimately stop altogether.  

Don’t Make This Mistake!

Going off the main point for a moment, a key point to be made here is that progressive overload using compound movements is the ticket to success. Don’t get wrapped up in the idea of constantly changing workouts in the name of “muscle confusion”. Your muscles do not think, so they can’t be “confused”. All they know is concentric and eccentric contractions. I would only advocate the “constant variety” approach if and when you reach a strength ceiling.

It’s About Recovery!

OK, back on track. If you reach that point where progress has slowed, the answer is to take 3-5 days off. Then come back with a sensible program that allows sufficient days off. For example, you should never train more than 2 days in a row. I usually suggest a 3-Day split with each day done once a week. Why? It gives you 4 days off (and tremendous flexibility for busy lifestyles). For those that prefer a full-body routine, I also advocate a brief but intense full-body routine that is also performed 3 days a week for the same reason. If you keep your volume at a reasonable level and allow time off, you will not overtrain. 

Long-Term Overtraining

Some lifters are in an overtrained state for years. Earlier, I mentioned the teens that used to come into my store to buy supplements. I also mentioned how I would attempt to provide a total solution. As noted, literally every single one overtrained. When I tried to explain that recovery is a major key to success, they didn’t want to hear it. They were determined to keep knocking out marathon workouts 7 days a week. That’s what long-term overtraining looks like. 

How To Reduce The Chances You’re Overtraining

Nutrition And Supplementation Tips

• Your diet should consist of quality protein (1 gram per lb of bodyweight at least) and mostly complex carbohydrates. Fats will take care of themselves.
• Consume roughly 50% of your total carbohydrates for the day in the hours around your workout. All of your simple carbs should be ingested at this time.
• Make sure each meal/shake includes a protein source. 
• Post-workout muscle repair and glycogen replenishment can be enhanced with a combination protein and carbohydrate shake. Combining protein with carbohydrates promotes quicker recovery.
• Invest in a good protein powder and carbohydrate powder. I suggest: Hi-Tech Precision Protein and EFX Sports Karbolyn. 

Stay Hydrated

• Drink a hydration drink during your workouts, or use a pre-workout with a solid hydration complex. I suggest Liquid Hydration Multiplier. For a pre-workout, I suggest: Gorilla Mind Gorilla Mode.
• Drink plenty of water. Your body functions at its peak when you are fully hydrated.

Training Guidelines

• As noted, use a 3-Day split or full-body routine that gives you 4 days off a week.
• Do not train more than 2 days in a row.
• Do not continually add exercises. Compound movements worked hard equals shorter workouts. In other words, if you’re training hard enough, you shouldn’t be able to train for 2-3 hours. Use more weight, put the phone away, and train harder.
• With the last point in mind, train 1 hour or less. 

Other Considerations

• Get plenty of sleep every night.
• Avoid stressful situations as much as you can. Stress can cause release of cortisol, the destructive catabolic hormone. 
• Leave your workout at the gym. Of course, you want to give your complete focus to your routine when you are at the gym. But once you’ve left the gym, turn your attention to other things in life. Set other priorities and goals, and keep busy. Far too many lifters fall into the trap of continually dwelling on training. Think about your workouts, sure, but think about other things too. 

Summary

Overtraining is a disastrous condition to find yourself in. Yet it can be easily avoided by following the tips presented in this article. The single biggest thing you can do to avoid overtraining is to implement rest days. Don’t make the mistake of thinking more is better. This also applies to your training volume. If you work out hard you can’t work out long. Finally, keep your nutrition dialed in and don’t forget to get the supplements I mentioned –  stop by illpumpyoup.com and do your shopping today!