Training with weights should be enjoyable, productive, and leave you excited to get back into the gym to continue your progress towards reaching your goals. If that is not the case, consider the possibility you may be over training.
Signs of Overtraining:
• LACK OF PROGRESSION: Do not expect to make huge leaps and bounds in your goals every session, but if you haven't seen any progress in months, it might be time to scale the workout down a bit or take some time off to allow the body and mind to re-balance.
• LACK OF MOTIVATION: It is completely normal to not be 100 percent motivated for every single training session. However, when you stop working out completely and lose your desire to train and progress towards your goals, it's usually a clear cut sign of overtraining from training too hard or under-recovering.
• LACK OF ENERGY: Constantly tired, workout sessions become ineffective, unable to move as quick during your workouts as when you first started, and not looking forward to your next session are signs of overtraining and/or under recovering.
• LACK OF AWARENESS: Slow to move and/or respond to stimuli.
• REST PERIODS: Needing more time than previously in-between sets.
• NOURISH YOUR BODY: Eat nutritious high quality food. Food fuels our bodies and provides us with energy to grow and recover. Eat the proper ratios of protein, sugar and fat that works best for you.
• LISTEN TO YOUR BODY: Pay attention to your thoughts, feelings and actions to know when you need to scale back before something worse happens.
• REST: Rest your body/mind to recover between workouts. Sleep is imperative in recovering from strenuous sessions.
• MANAGE STRESS: Stress comes in many forms, but the body perceives it all the same. It can be deadly and draining if not handled in some fashion. Learn to acknowledge and accept what is stressful, and find ways to combat and move past it in a healthy way.
• CHANGE: Manipulate the workouts, exercises and/or nutrition.
• DO NOT WASTE TIME: Use time efficiently. Do what you need to do quickly and effectively.
• DO WHAT WORKS BEST FOR YOU: Stay with the training times of the day that work for you and your body/mind.
• BE WHO YOU ARE COMPLETELY: Do other things that you enjoy that keep you motivated and in line with who you are. The activities that you enjoy outside of the gym.
"Vince's observations over the decades has led him to believe that bodybuilders who showed signs and symptoms of overwork were listless, didn't have the motivation to continue their workouts, they showed a stringy look to their muscles, and could not muster up a pump in their muscles. He always wanted members to keep an open mind and be mentally active and aware of what they were doing in their workouts and how their body was responding to exercises. (Feedback)
Vince Gironda recommendations if you show signs and symptoms of over-tonis:
• Train frequent, but always less than 45 minutes. Work towards shorter and shorter workouts instead of long, dragged out ones.
• Try not to go beyond 85% effort in any one workout.
• Never continue a workout when your blood sugar has been exhausted. You will be working on your nerves and not your muscles.
• Cycle your training.
• Build enthusiasm for each workout if you can.
• Take an occasional layoff. (Vince proposed anywhere from one day to seven days off)
• Keep diet high in good quality proteins to combat catabolism.
• Get sufficient sleep each night.
• Eliminate, as much as possible, unwanted stress from your life. According to Vince, worrying about workouts produces stress too.
• Get out of the gym and do something different that doesn't involve exercise or weights.
The above advice from Vince Gironda is meant to put the Bodybuilder back on track on a more progresses, gaining state and prevent them from reaching or going into an over-tonus catabolic state.
This to Vince Gironda and me is the BIGGEST ERROR a Bodybuilder can make."
1. Signs and Symptoms of Overtraining by Robert Torres
2. Overtraining? by Vince Gironda