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Overtraining

Overtraining

Like any disorder in the body, overtraining has its own symptoms and causes. It is about them that we will talk now, after which we will figure out how to treat this issue and what to do to avoid this phenomenon in the process of active training.

The effect of overtraining is an imbalance between recovery and training. Often, the cause of the symptom is the frequent performance of the same exercises with an inadequate number of repetitions. That is, in fact, an athlete trains almost daily with the same list of exercises, which is a common mistake that is made by novice athletes.

In addition, overtraining can cause:

  • Insufficient rest time (how to recover properly after training);
  • Improper nutrition (deficiency of vitamins, complex carbohydrates, calories and other components);
  • Lack of sleep;
  • Frequent stress;
  • Excessively intense workouts.

Despite the frequent discussions of overtraining on websites and forums, professional athletes deny its existence. We can agree with them, only if we add that such a symptom does not exist within an experienced athlete. It is easy to explain this fact, because a professional person knows everything about their body, including the need to comply with a constant regime and proper nutrition. They know what cannot be neglected and so they are not familiar with overtraining.

In fact, if you approach training wisely, then with a high probability this symptom will be avoided. It is interesting that there is an opinion about the presence of overtraining in professional athletes. But such a statement has no basis, because a professional is a professional and they have vast experience within how to avoid mistakes. Moreover, given the constant use of steroids and a huge amount of food and rest, the possibility of the appearance of symptoms of this “disease” is excluded.

Many athletes use the help of testosterone or agents such as Dianabol or the lighter Anavar to help and avoid this overtraining. This is done by these ages allowing the individual to speed up their recovery time by several times the normal rate. This allows for athletes to train vigorously and intensively without having to worry about overtraining. These substances that help your body to recovery quickly and not to over train can be found within our online catalog.

The appearance of overtraining and its symptoms

Symptoms can occur when the stress level exceeds the normal threshold of the body, after which it ceases to cope with this high level and consistent training. The impact of weights on the muscles in the gym is a source of stress necessary to launch the adaptive system of the body, which begins to build more muscle tissue and increases the volume of muscles.

The main purpose of visiting the gym is to get a muscular body. Learn how to build up muscles and use this knowledge in practice!

The norm is good in everything, as it is also relevant for training in the gym. When an athlete works out for a long time at the limit of their abilities, they increase the risk of overtraining a certain muscle group. And when this overtraining affects the whole body, it leads to a sharp loss in progress.

If we briefly describe the process of building muscle mass, then it occurs according to the simplest principle. First, in the process of training, the body takes a “step back”, and already in the process of rest and with proper nutrition, the “2 steps forward” recovery phase occurs. Naturally, with each workout, progress and active muscle growth are noticeable.

But if you over-train, then 3 steps back will be the phase that takes place, as the 2 steps forward “recovery phase” will cease to exist. This requires an increase in rest time, because the body creates less than it spends. Of course, training at the limit of possibilities is almost the only method of achieving progress, but it is important not to cross the line beyond which the body begins to work incorrectly.

Symptoms of overtraining

  1. Loss of strength along with constant fatigue and a decrease in working weight with rapid fatigue.
  2. Unwillingness to visit the gym due to a “broken” condition.
  3. Irritability and depression.
  4. A sharp decrease in appetite.
  5. Sleep disorders, including poor sleep, nightmares and sudden awakenings.
  6. High blood pressure and heart pain.

This is a general list of signs, but often the first is a decrease in working weight, and a sharp one, because a person has a constant feeling of fatigue. Then the desire to go training fades and sleep is disturbed (difficulties with falling asleep, and then 12-15 hours of sleep). Everything else is less common, but you need to know about it in order to notice the violation in a timely manner and respond to this adequately.

Treatment of overtraining

It is important to quickly notice the symptoms, because the total time to get out of this state depends on the duration of the course of action. It always takes more time to get out of over trained phase, than the interval of the course of symptoms. Then you need to independently determine how difficult the situation is. Sometimes the way out will be a complete rejection of the gym for several weeks, during which you need to review the program and the entire training strategy for this to not happen again.

An option would be to study materials on how to create your own training program, as well as search for split training programs, which will save you time. After all, often the problems lie in the program, when back exercises are performed in a row and then other muscles such as the biceps are trained also, which have been trained within the basic back exercises, this is one of the common mistakes and reasons for over trained muscles. This causes the biceps to work beyond their capabilities and go into a state of overtraining.

As soon as the symptoms disappear, you need to return to training with small loads, gradually achieving progress. If it becomes clear that everything is fine with the body now, you can proceed to the power stage again. But what if the symptoms are not too obvious and the situation is just beginning to develop?

Then you cannot quit training, it is enough just to increase the amount of rest. For example, if earlier the gym was visited daily, then it makes sense to switch to the scheme and visits to three times a week. Here, after each day of training there will be a day of rest and the intensity of the exercises should be revised in the direction of reducing the working weights along with the number of sets (more about how to choose the number of sets and repetitions during training).

Of course, in each of these cases, you do not need to ignore nutrition. In the process of overtraining, it will definitely need to be made of high-calorie contents. To find out how many calories you need to consume, it is enough to multiply your own weight in kilograms by 30. You will then receive a figure indicating the required amount of calories that you need. You also need to add 500 onto this figure and even maybe a whole 1,000 to make the intake become a very high-calorized diet.

Of course, we continue to eat according to a diet created specifically for bodybuilders. That is, we include a lot of complex carbohydrates in the diet, sometimes feeding the body with simple compounds (often sweets). You should not forget about animal protein, consuming at least 1.6 grams per kilogram of personal weight per day.

It is not necessary to “hang out” in clubs at night in a state of overtraining, as high-quality sleep is important here, lasting at least 8 hours in duration. Sometimes, according to the state of health, you can even bring it up to 12-15 hours in extreme cases, because not getting enough sleep is worse than not eating enough food, as recovery time is key.

Tips for eliminating overtraining

There are several tips, the observance of which will practically exclude a drop in progress. They can be divided into 2 categories, recommending certain behaviors in the gym, as well as the time between workouts.

Tips for behavior changes between workouts

  • Organize a full meal at least 4 times a day (preferably 5-6, with breaks of 2.5-3 hours);
  • Be sure to sleep at least 8 hours, getting up without an alarm clock (you can also adopt an hour of sleep during the day to help and recover);
  • It is better to include pharmacy mineral complexes together with vitamins E and C within the diet;
  • It is necessary to consume more carbohydrates and proteins, not forgetting about healthy fats;
  • Relieve stress, meditation or yoga will be perfect options;
  • A deep muscle massage is useful;
  • Take a contrast shower (30 seconds cold, 1 minute warm), which will improve blood circulation, start with warm and go to cold;
  • Drink more water throughout the day;
  • Take creatine monohydrate within your diet.

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Tips for behavior changes within the gym

  • It is not recommended to heavy and combined power workouts with active sports (boxing, athletics or sex);
  • Perform the exercises with the correct technique, if necessary, drop the working weight and bring the technique to perfection;
  • Do not change the program for 3-4 months;
  • Be sure to change the program when your life circumstances change;
  • Set a minimum workout threshold that can guarantee progress;
  • It is not necessary to train one muscle group often (beginners tend to train the chest 2-3 times a week, which must be excluded);
  • Stretching the muscles before the load and a cool down after the exercises is mandatory;
  • You should not look up to someone in the gym and start lifting excessive weight;
  • The more significant the workout, the worse the immunity, so you do not need to constantly work at your limit.

Bodybuilding and weightlifting should be taken seriously and make constant progress. But the line between active training and overtraining is almost invisible, it is easy to overcome. If you always work a lot, then there is a risk of harming the body and nullifying all progress. Therefore, it is important to remember about these symptoms and respond to them in time, gradually achieving your goal. If you want to increase your endurance levels within your training without having to grunt big heavy weight around, using Clenbuterol which is a non-steroidal oral substance, can allow for you to train longer within your boundaries to build well defined and hard muscles without the need to over train consistently.

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