You Can Get Fit for Life and Not Over Train

All you have to do is go all out for two hours and find out when our GH levels of muscle building and fat burning hormones that your body produces (such as testosterone) begin to drop…

What this means is that training more than 50 to 120 minutes will prevent you from gaining muscle and losing fat fast! It will also prevent you from fast recovery. As crazy as it sounds, more is not necessarily better for huge bodybuilding gains. So what I’m saying is those champs are on the juice.

“I strongly advise against the Steroid or Juice path” It’s a down hill slide into impaired health and who knows what other problems. Not only that it cheats you of learning all the little secrets about training technique that you would otherwise be required to discover.

Aside from commonly known injuries, the rest of this article will outline how over-training destroys your body, and how you can fight its damaging effects, tapping into serious muscle growth.

Overtraining Defined

Over-training Syndrome (OTS) can have many unwanted effects on the body, such as ongoing muscular/joint soreness, increased sickness, decreased appetite, plus much more. Obviously, the most frustrating thing to any bodybuilder or athletes is not becoming the muscle-bound freak you had your mind set on. Months of sweat and supplements down the drain can be a huge piss-off to rookie lifters, and devastating to those who eat, sleep and bleed hardcore muscle-building.

Over-training occurs when you hit the weights hard without giving your body the right amount of time to recoup. This can affect one particular muscle group (localized), or your entire body (systemic). Systemic over-training is more severe because it can trigger a negative nitrogen balance (catabolic state) to your system, producing more cortisol (stress hormone) and demolishing the chance of reaping any muscular rewards. Catabolism is the breakdown of muscle tissue and unfortunately the worst enemy for anyone trying to build massive amounts of muscle. The right amount of rest, recuperation and supplementation is vital for a positive nitrogen balance (anabolic state) and full supercompensation to exist. If your body isn’t in a true anabolic state, you are simply selling your body short and restricting groundbreaking results. For this reason, it is important to supplement with the high-quality protein drink, such as Ionic Hyper Growth to keep your system primed for unrelenting muscle growth or a fat loss drink like Ionic Ultra Pro, to lose belly fat and melt away love handles fast. Show off your abs!

The fitness level of a human body in training can be broken down into four periods: initial fitness, training, recovery, and supercompensation. During the initial fitness period, the target of the training has a base level of fitness (shown by the first time sector in the graph). Upon entering the training period, the target’s level of fitness decreases (training is a catabolic process, shown by the second time sector in the graph). After training, the body enters the recovery period during which level of fitness increases up to the initial fitness level (shown by the third time sector in the graph). Because the human body is an adjustable organism, it will feel the need to adjust itself to a higher level of fitness in anticipation of the next training session. Accordingly, the increase in fitness following a training session does not stop at the initial fitness level. Instead the body enters a period of supercompensation during which fitness surpasses the initial fitness level (shown by the fourth time sector in the graph). If there are no further workouts, the body’s fitness level will slowly decline back towards the initial fitness level (shown by the last time sector in the graph). If the next workout takes place during the recovery period, Overtraining may occur. If the next workout takes place during the supercompensation period, the body will advance to a higher level of fitness. If the next workout takes place after the supercompensation period, the body will remain at the base level. More complex variations are possible, for instance sometimes a few workouts are intentionally made in the recovery period to gain bigger supercompensation effect.

The relation between

super-compensation and training programs

At a first glance, creating effective training programs might look simple. All you need is to determine the intensity level and how long it takes you to get to the supercompensation period. Afterwards, continue training with the intensity level that was determined previously and keep the necessary intervals between workouts required for supercompensation. However, things become more complex because training affects many different bodily functions and parameters. Each bodily function or parameter has a different recovery time, a different amount of time needed to reach peak supercompensation, a different amount of time between supercompensation peak and return to base fitness.

The mentioned functions and parameters are basic ones. Muscle strength or mass are complex parameters. For instance, muscle mass is a function of many different simple parameters, whereas the amount of glycogen in muscles is a basic parameter that influences muscle mass.

How might one plan his exercise? Given that each bodily function has a different recovery time, a different amount of time needed to reach peak supercompensation, and a different amount of time between supercompensation peak and return to base fitness; how can one be certain, or even estimate, when the peak of supercompensation occurs?

Common mistakes

There is no one right period for supercompensation. If somebody states that 48 (or any other number) hours of rest are needed (to reach supercompensation) between consecutive workouts without stating the name of the recovered function(s), that statement should be treated with caution.

Use of super-compensation in practice

In classical sport science, the yearly (sometimes multi-yearly) period is divided to micro and meso cycles, where each micro cycle is responsible for the development of a specific (sometimes several) basic training function and parameter, whereas macro cycles are responsible for the development of complex parameters/functions (such as muscle strength). During each micro cycle, the resting period is the same as the amount of time needed for reaching the supercompensation stage of the current training parameter/function (also during such a micro cycle there shouldn’t be any negative influence on the recovery of the main function). Such a training method will work only when the developed functions/parameters are non-related. Unfortunately, for muscle strength and mass this isn’t the case (functions/parameters are related). Therefore, for muscle strength and mass different approaches are needed. During a training cycle the intensity and volume of training varies, waves of different functions are overlaid so that until the end of the micro cycle supercompensation of the main required functions is achieved.

Understanding Your Body

Proper supplementation is just one component to help fight off negative overtraining symptoms. Training BIG, eating BIG and resting BIG are three other rules that any serious bodybuilders or athletes must live by to develop the earth-shattering power needed to lift heavy and get jacked! With this said, it seems ridiculous how many can forget about the third and most important rule – rest! Physical anatomy is another greatly overlooked topic that will eventually lead to the pitfall of muscle gains. For instance, biceps, forearms and calves are smaller muscle groups that don’t require the same amount of intense sets and reps when compared to more advanced muscle groups (ex., upper legs and back). The reason these three body parts are underdeveloped for most is because they are worked as if training is going out of style. You have to remember that it’s incredibly difficult for muscles to grow if you keep tearing them day after day. Given the right amount of recuperation time, you’ll be surprised how quickly you can build those baseball biceps or Popeye forearms.

Preventing OTS is not a life-altering event and anyone can do it on a daily basis. Some basic changes that can be made to your regime are:

» Increase sleep to utilize more of your natural hormones.
» Increase post-workout carb intake and (replenishing glycogen levels), up your protein intake with Ionic Hyper Growth,
» Work each muscle group only two times a week and a maximum of three muscle groups per session.
» Take a full week off from the gym every 8-12 weeks.

Avoid the Nightmare

Overtraining can lead to months of wasted time and effort because of its catabolic effects.
Harder is not always better. Overtraining can lead to months of wasted time and effort because of its catabolic effects – and that’s every bodybuilder’s biggest nightmare. Don’t get confused over what’s being said; if you want to ignite the feeding frenzy on those pythons or build boulder shoulders, you still need the forced reps, bone-crushing weight and anabolic atmosphere of a determined machine. However, the key is to not overexert your body and slip into a catabolic state day after day. Allow for the right amount of rebuilding time to get the most out of each training session. Also, keep in mind that different people can handle different amounts of loaded muscular stress. So listen to what your body is preaching and constantly self-assess OTS symptoms to unleash a heavy-duty attack on stagnant muscle gains!

Athletes can sometimes over train their muscles by performing tough exercises until they exceed the best maximum workload. When the body suffers this extreme exhaustion, the muscle tissue damage may be irreparable. In severe cases, overtraining may cause raptures and muscle tears.

Don’t try to be the hero and battle on to see how many of the symptoms of over training you can withstand, and yet continue to at least maintain your strength. It is the inability of some bodybuilders to recognize the symptoms of over training which is at the root of their training problems. Recognizing the symptoms is only the start, you need to know how to respond to the early signs – immediately – if you are to escape the annoyance and misery which accompanies chronic over training. This must be treated as a very serious issue and not ignored.

Look at your past. Your past has determined where you are at this moment. What you do today will determine where you are tomorrow.
Are you moving forward or standing still? — Jesse