Are You Over Training in the Gym?

Every set was taken to positive failure, with three or more forced reps on top of that and if that wasn't enough I would throw in a few negative reps to top it off. This type of training would leave me totally exhausted and render me sore for days after every session.

The constant battering to my body lowered my immune system and I would always be sick or injured. I would take time off training and then go back to it again, all the time gaining nothing in size or strength.

Can you imagine years and years of hard work like this all for nothing. The sad reality is that I still see it going on around me now? The cold hard facts are that over 80% of the regular trainees in your gym are overtraining. That's right, 80%, disturbing isn't it?

Traditional training techniques like volume training are ineffective and downright dangerous, having been passed down from the previous training generations and unquestionably followed at all costs.

The only people making any progress on these systems are the so called 'bodybuilding stars' who have superb genetics (about 2% of the general population) and are taking massive amounts of steroids (very expensive and dangerous).

So please don't fall into the same overtraining trap as many others have, if you haven't made any gains for a long time now and maybe suffer from one or more of the symptoms found below stop!! Stop wasting your time and effort for nothing.

· Reoccurring colds and sickness
· Sore joints and muscles
· Unwillingness to go to the gym to train
· Loss of appetite
· Insomnia
· Chronic fatigue

Put a stop to overtraining by understanding that the two main components of strength training are the intensity of the exercise and the recovery after the exercise.

Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size and stop overtraining.

Have a look at some scientific principles found below and practice them in the gym and you will be on the road to greater gains in muscle size without the problem of overtraining. Limited Energy Level

A strength-training program should be short and simple; you only have a limited amount of energy per training session.

Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial.

What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available, leaving the gym and going home to grow.

To do this, you will have to perform high intensity workouts consisting of multijoint, compound movements in the shortest amount of time so that blood sugar levels don't deplete.

Progressive Overload

Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you're after with strength training.

The three most important points are:

· Complete your exercise with perfect technique

· Push to total failure when doing a set

· Overload the weight on the bar progressively.

Basically this means that when the body is stressed by high intensity training beyond its normal demands, the body will adapt to these new demands of improved strength.

Once your muscles have adapted to a particular weight then it'll be time to overload them further (add more weight, speed, repetitions). You'll need to keep on repeating this process of overload and adaptation if you want to become stronger.

Training Frequency

The sad reality is that the popular high volume type of training techniques that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of the population and has a high failure rate.

What is good for the latest bodybuilding star is probably not good for you. Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars.

The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that you don't over train.

Over Compensation

Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought.

Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is necessary for you to increase your functional muscle.

Here's what you need to do - allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth.

Exercise selection for intensity

I can't stress enough of how exercise selection is absolutely crucial. There are only a few exercises that you really need to perform. These exercises consist of multi-joint movements.

These particular exercises are far superior to that of isolation exercises (working 1 muscle group at a time) because you are required to use more muscles from every muscle group.

By following these principles you will not only develop greater muscle size but also banish overtraining for good.

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

Visit Gary's website at http://www.maximumfitness.com/

---

Building Better Biceps

Two of the nine pivot points - those stunning body... Read More

The Health Risks Associated With The Use Of Anabolic Steroids

Anabolic steroids are classed as illegal drugs and are banned... Read More

Personal Lactate Threshold Training

These are not the reasons we do Lactate Threshold Training.What... Read More

The How To Guide for Six Pack Abs

First off I want to mention that, for most people,... Read More

Why You Do Not have Killer Abs or that 6 Pack Abdominal Muscle

Ask any woman what is the most attractive part of... Read More

Focus on Both Consistency and Variability in Your Workouts for the Best Results

In one of my recent articles, I spoke about the... Read More

Perfects Abs - Three Ab Routines To Show Your Six Pack

Crazy, ripped, hard abs. That's the key to showing an... Read More

How Proper Calorie Fragmentation Improves Body Composition?

It is a well-established fact that calories control everyone's bodyweight.... Read More

Increase Your Training Intensity - Forced Repetitions

You can only build muscle tissue if you can generate... Read More

Add Intensity To Your Muscle Building Workout

One of the biggest difficulties facing bodybuilders is how can... Read More

NO2 Muscle Enhancing Hemodialator

Whenever I go to the gym and tell a friend... Read More

Overcoming Fears And Unproductive Thinking

You might sometimes wonder whether your dedication and sacrifice will... Read More

Hair Removal Tips For Bodybuilders

One of the most time consuming and frustrating parts of... Read More

8 Tips To Building Your Dream Body

Just like routines, this document is not intended to be... Read More

Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair

As you probably remember the last time you looked at... Read More

Exercise The Right Way - The Flat Bench Press

Other articles in this series looked at a number of... Read More

Four Powerful Tricks for Successful Lucid Dreaming

By definition, Lucid Dreaming means "conscious awareness during the dream... Read More

Current Dietary Recommendations in Strength Training

Efforts to expand the limits of human strength and endurance... Read More

Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake!

Working as a fitness professional, there is one type of... Read More

The Importance Of Creatine In Building Lean Muscle

Creatine monohydrate can rightly lay claim to being the most... Read More

Muscle and Fitness -- The Second Key To Successfully Achieving Your Fitness Goals

Lets discuss Muscle and Fitness -- The Second Key To... Read More

Increase Your Training Intensity - Negative Repetitions

You can only build muscle tissue if you can generate... Read More

Weight Lifting 101

WHY WEIGHT LIFTING?What's the one thing that you can do... Read More

3 Amazing Ways to Shape Up Your Muscles in Less Than 7 days!

Imagine you need to look great to get all the... Read More

Exercise The Right Way - The Back Squat

Other articles in this series looked at a number of... Read More

Weight Training Terminology For Beginners

Weight training is one of the best ways to shape... Read More

Muscle Building Tips and Supplements: Dos and Donts

Packing on Muscle mass involves a lot of dedication and... Read More

Welcome Back Everyone!

Ah summer time, it's one of my favorite seasons and... Read More

Muscle Building Workouts and Tips: Dos and Donts

Packing on Muscle mass involves a lot of dedication and... Read More

Reasons Why Leg Training Should Not Be Ignored

As a modern weight lifter or body builder, I want... Read More

Protein or Carbohydrates?

This has got to be the biggest controversy in modern... Read More

5 Diet Fitness Tips You Can Use Today

Are you ready to live a more powerful life by... Read More

Exercise The Right Way - The Crunch

Other articles in this series looked at a number of... Read More