Please Scroll Down to See Forums Below I know everyone has said dont over train and stuff i hear it all the time, but i was wondering exactly when u know u have? Yesterday i was doing 90 lb. curls which i usually do 6 of and i was going for 8, but i was week on everything. My muscles were hurting bad when i walked in the door but ive also heard its not bad to work out when ur sore so i went ahead and started working out. I do the 90 lb curls not even half way through my work out and i picked it up started lifting one got it almost up and my grip just totally failed my forearms just couldent hold it anymore and i dropped it right on my right foot hurt pretty bad surprised i dident break a toe. That was it for the day and i started thinking i know i do alot but ive been fine recently except for this week and i started wondering if im over doing it. Please someone define what over training is and when u know u pushed it to the limit cuz i never have until maybe now?
exactly what is over training?
- Thread starter tay1506
- Start date
Performance
Decreased performance (strength, power, muscle endurance, cardiovascular endurance)
Decreased training tolerance and increased recovery requirements
Decreased motor coordination
Increased technical faults
Physiology
Altered resting heart rate (HR), blood pressure and respiration patterns
Decreased body fat and post-exercise body weight
Increased VO2, VE , and HR during submaximal work
Decreased lactate response
Increased basal metabolic rate
Chronic fatigue
Sleep and eating disorders
Menstrual disruptions
Headaches, gastrointestinal distress
Muscle soreness and damage
Joint aches and pains
Psychological
Depression and apathy
Decreased self-esteem
Decreased ability to concentrate
Decreased self-efficacy
Sensitive to stress
Immunological
Increased occurrence of illness
Decreased rate of healing
Impaired immune function (neutrophils, lymphocytes, mitogen responses, eosinophils)
Biochemical
Hypothalamic dysfunction
Increased serum cortisol and SHBG
Decreased serum total and free testosterone, testosterone/cortisol ratio
Decreased muscle glycogen
Decreased serum hemoglobin, iron, and ferritin
Negative N2 balance
Those are some of the symptoms of overtraining. Sounds like you may have just been tired. If you don't have many of the symptoms above, then I would just take a couple days off and see how you do. Make sure you are getting enough rest and food(protein). Trust me, you will know when you are truely overtraining, your mental and physical state will be much different then normal.
Decreased performance (strength, power, muscle endurance, cardiovascular endurance)
Decreased training tolerance and increased recovery requirements
Decreased motor coordination
Increased technical faults
Physiology
Altered resting heart rate (HR), blood pressure and respiration patterns
Decreased body fat and post-exercise body weight
Increased VO2, VE , and HR during submaximal work
Decreased lactate response
Increased basal metabolic rate
Chronic fatigue
Sleep and eating disorders
Menstrual disruptions
Headaches, gastrointestinal distress
Muscle soreness and damage
Joint aches and pains
Psychological
Depression and apathy
Decreased self-esteem
Decreased ability to concentrate
Decreased self-efficacy
Sensitive to stress
Immunological
Increased occurrence of illness
Decreased rate of healing
Impaired immune function (neutrophils, lymphocytes, mitogen responses, eosinophils)
Biochemical
Hypothalamic dysfunction
Increased serum cortisol and SHBG
Decreased serum total and free testosterone, testosterone/cortisol ratio
Decreased muscle glycogen
Decreased serum hemoglobin, iron, and ferritin
Negative N2 balance
Those are some of the symptoms of overtraining. Sounds like you may have just been tired. If you don't have many of the symptoms above, then I would just take a couple days off and see how you do. Make sure you are getting enough rest and food(protein). Trust me, you will know when you are truely overtraining, your mental and physical state will be much different then normal.
blut wump
New member
I recognise over-reaching from the feeling of having to force myself to work another set. When I spot that willpower is required to workout then I know it's starting.
After that comes the ocean of fatigue as you dig deeper and the workouts just become a sequence of single sets. It gets much harder to make your max lifts since your mind is just telling you to stop and go home.
I'd suggest ignoring for a couple of workouts to see whether it goes away. Otherwise, take an easy week at a changed tempo with no attempts at failure and maybe even drop a day.
After that comes the ocean of fatigue as you dig deeper and the workouts just become a sequence of single sets. It gets much harder to make your max lifts since your mind is just telling you to stop and go home.
I'd suggest ignoring for a couple of workouts to see whether it goes away. Otherwise, take an easy week at a changed tempo with no attempts at failure and maybe even drop a day.
yeah thats pretty much it however i feel like that alot after 4 hours of working out 6 days a week but 1 hour is running and 1 is just abs 2 is good hard lifting but my breaks are about 3 min sometime more however much i need until i think i can get that next set in and i think it works better like that and thanks for all the explanations and stuff!
Read these two and you will understand everything and how this works over time:
http://www.elitefitness.com/forum/showpost.php?p=5107966&postcount=804
http://www.higher-faster-sports.com/PlannedOvertraining.html
http://www.elitefitness.com/forum/showpost.php?p=5107966&postcount=804
http://www.higher-faster-sports.com/PlannedOvertraining.html
