Tuesday, April 11, 2006

Overtraining will stop your muscle growth

As a trainer, trying to tell people not to overtrain is one of my biggest struggles. Overtraining can happen quickly and easily and is often a hard rut to get out of. And it's also the biggest reason why most people do not gain the muscle mass they truly desire.

You really have to listen to your body and go on how it feels. Your brain can actually work against in some instances because we are always led to believe that "more is better" in our society and that often times just isn't the case.

Especially in weight training, where "more" will almost always lead to overtraining. If you feel you're plateauing or even getting weaker on your lifts instead of stronger, that's a sign (one of the most prevalent) of overtraining. Also, nagging injuries, trouble sleeping, yawning during workouts, being constantly tired and run down are other sure-fire signs of over doing it.

Everyone responds differently to weight training, some people can lift 7 days a week and not overtrain. Others overtrain if they lift more than 3 times a week. It's very individualistic.

The key is to find the right balance for you. If you train too often, muscles do not get a chance to recuperate and will not grow or become stronger. With that said, you can definitely go back to the weights you were lifting before overtraining, but you really do want to learn how to set up your routine to avoid future chances of overtraining.

I will show you how you can learn how to build muscle, without overtraining, in a minute. After all, you gain muscle from after the workout.

You actually do not grow in the gym, you grow when resting. Now, in my experience, 2 types of people can respond well to more frequent training, such as training each muscle group twice:

1. Steroid users. That's because all of these steroids and drugs have one thing in common---they allow the user to recover faster. Because they can recover from previous workouts faster, the likelihood ofovertraining is diminished.

2. New weight trainers, people just beginning---that's because they have not been training long enough to start to see the effects of overtraining. But even as a beginner starts to train more and more often, he/she will start to see their results go down.

The more a beginner trains, the more he/she starts to get into the possibilities of overtraining. But just starting out, they can literally train all the time and still see results, because their bodies can handle it.

Other than that, my best results and the results of all of my clients show that training each muscle group once a week is best because you allow for optimum recovery that way. I can tell you from personal experience that it's not the amount of time you spend in the gym that matters, it's HOW you spend that time.

In fact, the average gain of most of my "Simple Stepsto Get Huge and Shredded" program users is about 20pounds of muscle mass in about 9 weeks time.


And this program tells you more about the "why" behind setting up your workout the right way, to avoid overtraining. I basically took what I did to build lean muscle mass for a bodybuilding show and put it into a step-by-step plan for others to follow.

By following "Simple Steps", you're by-passing the learning curve and doing exactly what works to build muscle and increase strength, saving you a ton of time and aggravation.

I cover which exercises to do, how much to do them, how many reps, sets, which supplements to take, how to do your cardio, how to burn fat, how to avoid overtraining...

How to increase your strength THE FIRST DAY, I cover nutrition, what to eat, when to eat, I cover all the best exercises, how to gain muscle...

And that's just a tiny piece.

The reason I mention this program is because it explains exactly what it takes to build muscle and then it shows you HOW to build muscle. It virtually eliminates overtraining by showing you how you must set up your weight training and cardio routine to maximize muscle growth and minimize the chances of overtraining.

It also shows you how you must train and eat in order to keep the mass gains that you get while following this program. In order to keep muscle gains, you must continue to train heavy and intense.

You must also eat right in order to support muscle growth. Specifically, high protein, moderate carbs, and low fats.

"Simple Steps" shows you exactly how to eat in order to keep muscle gains. I've been fortunate to get some really great feedback from users of this program.

You can learn more about this muscle-building and fat-loss program here...



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