3 Top Signs You Are Overtraining
Overtraining is a state that our body falls into when we simply train too much and place too much stress on the body. It's important we realize that overtraining does not come about from a couple of hard and intense training sessions in the gym. It happens overtime as a result of intense and continuous training. When we overtrain, our bodies will find it increasingly harder to fully recover and recuperate between training sessions causing muscle and strength gains to stall. Overtraining has a tendency to creep up on us without knowing, first appear on sustanoncycle.top website, so here are 3 of the top signs of overtraining you need to look out for:
1. A Lack of Progress in Your Routine
Seeing a lack of progress in your routine and your lifts can be an early sign that overtraining may be creeping up on you. However, before you assume it's overtraining and take a week off from the gym switch up your routine. A lack of progress can be an early sign of overtraining but it can also be a sign of a weight training plateau.
When was the last time you switched up your routine and did something different in the gym? Overtime the body can become accustomed to the same exercises, reps and weight that are being used in a routine. To put your muscles under a different kind of stress switch around your exercises, perform new exercises or lift more weight for less reps. Change something!
2. Not in the Mood
Remember the time when you first starting working out and every session, every set, every rep was important. Even when lifts were tough you enjoyed them. You enjoyed forcing out those last couple of reps because you knew they were worth it. Have you still got that same drive? Are you still motivated every workout to get in the gym and give it 100%?
When we overtrain we not only make things harder for ourselves but we start believing that it's just not worth it anymore. If it's truly not worth it anymore you wouldn't keep coming back. You wouldn't make sacrifices or discipline yourself to eat well and workout on a regular basis.
It's all in our minds. Just because things are not going as well as they once did does not mean we should quit. Progress will return once you perfect your diet, routine and get some much needed recovery time.
3. Loss of Concentration
Losing concentration can be another sign of overtraining. If you're in the gym and finding it hard to concentrate on your exercises and sets then it may be time for a break. Looking around at others, having the tendency to abandon certain parts of your workout and just going through the motions in the gym are all top signs that you need to take a step back from your training. Lower the weight or reduce the volume of your routine. Either that or take a complete week's break from your training.
Everyone will encounter signs of overtraining at some stage. To prevent overtraining from ruining your attempts to build muscle you will need to cut back on the volume and workload of your routine or take a complete week or two break from the gym. No-one can consistently put their bodies through sessions of intense weight lifting every single day of their lives. The body will eventually fall behind in its attempts of recovery and your workouts will lack any form of intensity and progression.
If you're the type of person who wants to be training as often as possible then instead of taking a break from your training you should schedule a deload week into your routine every 8-12 weeks. A deload week is where you lift less weight and/or reduce your training volume. This is a great way to keep stimulating the muscle while it fully recovers. You should be able to come back the following week feeling strong and refreshed.
Remember that if you take a complete week or two off from your training you still need to maintain a good diet. Weightlifting and diet are both equally as important as the other. Stick to the same diet you use for building muscle and do not think this is an opportunity to cheat and eat whatever you like. A week or two break from training will result in you coming back a little less stronger than you once were. This is natural. Take a week or two to ease back into things and then bump the weight back up to kick start your progress and muscle gains.