Like many trainers, so many opinions on this subject. There are many conflicting information on the web. Some bodybuilders are of the opinion that overtraining does not exist, while others believe that overtraining is a natural element of every practitioner. Who is telling the truth and who is wrong?
What is overtraining?
Overtraining is an accumulation of physical and psychological fatigue (fatigue) that results in worsening results. Very often you may encounter the wrong concept of fatigue as a result of work or stress. Fatigue is caused by a lot of physical activity, and tiredness by mental work or stress is called fatigue.
By overtraining, we mean the lack of the ability to effectively train, caused by overloading the body due to too high training intensity combined with excessive overloading of the nervous system. “Overtraining” is often mistaken for people whose diet is not adequate or they lack regeneration. Thinking that they simply underwent a rehearsal in the world – they did not really give their own body the ability to restore the proper state after hard training.
What are the symptoms of overtraining?
Symptoms of overtraining should be divided into two physical and psychological groups. Both in one and in the other group this effect may have noticeable effects. Physical disorders mainly affect muscle and joint pains, injuries, headaches and lack of appetite. Mental disorders include lack of willingness to train (and to perform physical activities), lethargy (constant fatigue), loss of concentration and willingness to act.
Of course, these symptoms are very often people who do not pay attention to proper regeneration and a well-balanced diet. However, in this case, you can not talk about overtraining only about non-compliance with the basic principles of bodybuilding.
What do bodybuilders have to say about this?
“In my opinion, there is no such thing as overtraining, but two basic conditions have to be met. The first of these is a very well balanced diet rich in macronutrients and, above all, in minerals. We must know that a well-balanced diet is a reflection of how we feel and what is happening to us. And the second very important thing is the right amount of regeneration or sleep. If each of us properly nourished, that is, he drew nutrients from good sources and had a well-balanced diet, enough time to sleep, he could train 7 times a week, no matter what the effort would be. Overtraining for me is a myth and an excuse for those who do not want to train,or who are just so weak and have a poorly composed and balanced diet and are not sleeping. ”
“Of course, overtraining actually exists on two levels. We can talk about muscle overtraining as well as overtraining the nervous system. When it comes to muscular overtraining, it is practically impossible to achieve this condition. This is really very rare and you should not worry about muscle catabolism. It is also not as easy as it seems to you. Of course, assuming that someone is eating well and sleeping the right amount of time. When it comes to overtraining the nervous system, it is very possible and it is very common. People often confuse these concepts. It is therefore appropriate to regenerate, nourish, have adequate sleep time (when the nervous system regenerates) as well as training sessions should be separate, to our nervous system had time to recover.When working muscle is not working really only muscle fiber, but the entire motor unit, in this case it will be both muscle fibers and nerve cells, which give us the impetus to work> Therefore it is very important to take care of the nervous system. “
Where does such a big difference of opinion come from?
It is worth mentioning a very important topic which is doping. Professional bodybuilding, as well as other such sports, where strength training is the main driving force, is associated with doping. In professional bodybuilding, he was, is and will be. So if you are “natural” and listen to the opinions of well-known bodybuilders about the lack of overtraining, you can be very surprised. Intensive training every day of the week, without the support of steroids or other pharmacological agents can very quickly lead to overtraining, as a result of which you will stop training. In the case of people using doping, regeneration is at a completely different level, and thus – bringing the body to overtraining is much more difficult and sometimes even not achievable (depending on the intensity and volume of training).
A lot also depends on the person’s body. It is true that not every organism is equal. For some, overtraining can be a myth sucked out of the finger, while for others it is a constant problem. People who do not have a problem with it are genetically better shaped, and their willingness to exercise is usually much greater than for other people.
Claiming that overtraining does not exist is unreasonable. If overtraining did not exist – the period of regeneration would not be important, and what is related to it – the intensity and training volume could be as long as the person would have strength. Overtraining does exist, however, it is conditioned by many factors.