If you’ve ever heard the term “overtraining” before, you probably have some idea of how bad it can be for you. The type of overtraining which I’m going to discuss today, is know as localized overtraining. This occurs when a muscle group is overworked, or it doesn’t receive the proper amount of rest. There are many effects of overtraining, but what it boils down to, is that your muscles will not be able to gain size or strength due to not being able to repair themselves.

How can I avoid overtraining?

There are many things you can do to avoid overtraining.

First, ensure the split to your workout has no muscle group being worked out more than once every 48 hours (or more).

To accomplish this, instead of doing the same workout every time you hit the gym, you can do chest one day, back another, then legs, then cardio etc.

If you exercise your muscles hard enough, they’ll need the extra time to repair. Its also important that you are on a proper diet and consuming enough protein and other nutritional requirements to properly repair your muscles.

Its also important that during each workout you don’t do too much. Listen to your body, if your arms feel like jello, and it doesn’t feel good to continue, you’ve probably reached your limit.

From personal experience, about 7 years ago I would workout my upper body 3 times a week (mon, wed, fri) doing the same workout each time. Of all my splits, I would say for me, that was the least effective. One of my personal favorites was working out 1 muscle group a day, 6 days a week. I don’t have time to go 6 days a week right now though, and it wouldn’t work for the current routine that I’m on.

Some of the more serious side effects of overtraining are (from bodybuilding.com):

“There are many signs of overtraining. Physical symptoms include elevated morning pulse (10 beats more than normal), consistently elevated blood pressure, lack, persistent muscular soreness, increased frequency of common illnesses, like colds, increased incidence of injuries, and decreased appetite and weight loss. The effects from overtraining may not only by physiological.

Emotional & Behavioral Symptoms Can Also Occur Such As:

* Irritability
* Mood swings
* Insomnia
* Depression
* Loss of desire to train (or do other things formerly enjoyed).

Emotional and behavioral symptoms typically will only occur as a result of chronic (long term) overtraining (weeks to months). This condition is best known as “burnout”.”

This condition is different from short term overtraining in that post exercise fatigue and emotional swings persist even after recovery periods that are taken.”

Learn more here!