Home > Uncategorized > The Over Under On Your Training

The Over Under On Your Training

After having many different conversations in the past month about people over-training, I figured that it might be beneficial for me to put into an article exactly what that means.  The term itself sounds pretty self explanatory, you are training too much.  I am not doubting that all of you can figure that out.  However, I think that for every person Aaron and I talk to about over training, there is at least one person that is UNDER training.  One is just as bad as the other, becase both keep you from reaching your potential, and essentially  your goals.  Weight trianing has a specific purpose.  There is a science behind each workout that we design. Aaron and I do not just throw weights at you because we are meat heads that just want to turn the world into an army of no necked, men and women (I gave that up a long time ago).  We do it because it is the BEST way to achieve the results that you told us with  your own mouths you wanted to achieve.

First I want to talk about what should happen with each workout.  Ideally, what should happen, is that each time you train you put your body under an appropriate amount of stess.  Then with a combination of proper nutrition and rest you allow your body to make the proper adaptations (supercompensation).  Then you increase the stress for the next workout, and process starts all over again.  For example on day one you can squat 50 pounds, even with a minimum amount of increase, by week 4 you should be squatting around 70 pounds.  Eventually you can see how this will have an effect on your body, both in strength, and appearacne.  In order for this to happen however, you have to give your body a reason to adapt.   Unfortunately I think some of you are either in the under or over training catagories.

Now here is where the problem of UNDER TRAINING comes into play.  When you first begin to lift weights, even the smallest stress will cause positive adaptations.  Due to the fact that your body is not used to the stimulus of weights, you can take advantage and make significant gains in your first year of training.  However once your body has adapted to a certain weight or stress, there will be NO gains made using the same weight.  So what this means is that if you are not CONSTANTLY increasing your weights, even by 5 pounds a week, you are literally stopping your own progress.  Even more than that, if you have been lifting the same weight for a month, your progress stopped after the first week.  Again, when you hear us tell you that you need to add weight to the bar, it is for a purpose. 

On to OVER TRAINING.  Over training is something that happens from TOO MUCH stress, and not enough recovery.  This is the opposite end of the spectrum from under training, but both are bad because they end with you not achieving your goals.  Now with over training, we have the problem of using enough weight to achieve the proper adaptations, but not giving the body enough time to complete the process.  The result is a DECREASE in performance, and loss of musslce tone.  This can be broken down to what level of weight lifter you are, but for the novice(almost all of you), 48-72 hours is typically what is need to fully recover from a workout.  Now you can look at this in different ways, but if you are a novice this means that you should train about 3 times a week, and use the rest of the week for recovery.  Now this is of coarse assuming that you are using the proper weight during these workout.  Some of you may be thinking “3 is not enough” well you are probably not using the proper weight during your lifts.  I can tell you that I have been lifting weights consistently since I was 14, and I have trouble recovering from more than 4 days of training per week.  One of the biggest things that you have to remember, is that you are not getting any bigger, stronger, faster, or leaner, in the gym.  All of these things happen outside the gym from eating and sleeping.  So the net time you are worried that taking a rest day will slow your progress, remember that if you are training properly, rest will only make you stronger.  Now for those of you that insist on training more than 3 days(I know you are out there) there must be some consideration taken to adjust the volume and intensity of your workouts.  This means that you  have to shift your workloads around from heavy to light days in order to make sure you are able to recover.  Now I know that this sounds complicated, and IT IS, but with the proper coaching you can take full advantage of weight training, and see the results you have always wanted.

  1. Angelia Formisano
    February 17, 2011 at 3:40 am

    Love the title and the info even more… posting this on Facebook right now.

    – Ang

  1. March 4, 2011 at 5:46 pm

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