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Most of what is called "over-training" should actually be termed "under-recuperating" It is amazing what the body can adapt to provided you stick with it long enough ( this is especially true when you are younger) Many people who train, do "too much" without really doing enough, meaning they are putting in a lot of time and effort, but are achieving very little in the way of gains---because their plan ( if they even have one) is not progressive in nature. Ever hear the old story about the two farmers, who decided to go into the business of selling watermelons along the road. They bought a truck, then went to a watermelon farm and bought 100 melons for one dollard each. They set up along side of a busy road with a sign that read Fresh Watermelons $1.00 each. At the end of the day, they had sold all of their melons and were figuring out their profits-The first farmers says "We have a big problem--we did'nt make a profit" The second one says "yeah, looks like we need to get a bigger truck"--that is exactly how the majority of people view their training--if I just do enough sets, if I just spend enough time, if I just get enough of a burn, pump, whatever, then I will gain, but they bottom our very rapidly because they are not working in a progressive manner.
Ok, so you are training progressively, that is compound moves, with near perfect form, using a wide variety of repetition ranges, how THEN do you know if you are over-training--well if you are keeping a journal/log and are charting your PROGRESS ( progress comes from the work progression for those of you who live in Nebraska) then you will be able to see trends, such as poor workouts, poor energy. that sort of thing. As a general rule, one bad workout is not a big deal, but two in a row is cause for concern. Your first priority when you suspect over-training is to EXAMINE your recovery. I know I have said this before, but just because a set number of days have passed, you have not necessarily recovered. Those days might have been filled with stress, deadlines, final exams, sick children, eating on the run--whatever--its going to affect your recovery whether you like it or night. Turn off the tube--I know, I love tv and its so fun to stay up an extra hour and surf--but go to bed. Beef up your nurition intake, up your water intake, up your vitamin c intake. Do some things that get you jazzed up, whether its a motivational book, or a favorite movie. Re-read your old training journal notes--that is what it is for--you write notes today that will guide you in future years to come. Your first response to "over-training" should be to improve your quality of life when not training--always
I often intentionally over-train--especially when I have extended holidays and vacation time coming up--I go crazy in the gym--and then when the holiday/break comes, I dont mind resting and I always come back stronger.
Keith
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