Is this concept overvalued? Is it a cop out to avoid hard work?
Overtaxing your central nervous system is not a myth. Not only will it stymie your gains but it can impact your overall health as well. One way not to over-train is to over-rest. However, balance is better in everything in life. There are too many variables to consider to provide an overall formula. However, if your cranky, moody, tired, dreading workouts or not wanting to complete them, sleeping poorly, losing weight, blah, blah, blah, you MAY be overtraining.
try it and find out.
Not at ALL, jp…
What is UNDERvalued (and often overlooked) is two-fold:
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The concept (which is basic physiology) that muscle growth occurs as a result of the muscluar reconstruction and overconpensation that is done while OUTSIDE the gym.
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Rest and Recuperation (both physically and mentally) that can affect our gains dramatically.
One of the HARDEST things for a beginner (AND many vets) to realize is that a) proper rest and recuperation is as important as proper nutrition and workouts and b) growth occurs ouside the gym.
Eat right!
Hit it hard, SHORT and intense in the gym!
REST, REST, REST!
Mufasa
if you’ve ever overtrained before, you’ll definitely feel the difference from training at the right intensity/volume. although temporary bouts of overtraining can lead to superior gains from supercompensation (keeping note that diet and adequate rest are executed) overtraining over an extended period or time will leave you slow and sluggish, and chronically fatigued. furthermore, overtraining can lead to injury, and may keep you away from the gym for an even longer time as your body tries to make up for all the trauma it has suffered. don’t overtrain - it may mean you’re training hard, but without the smarts.
I think “overreaching” is far more common.
Overreaching + R&R and food is a great training methodology.
Dan “cryptic” McVicker
Yes, Ian King has made many around here paranoid. I am training 6 days a week and feel great. I do take a week break after 4 weeks though.
I trained about 9weeks without rest I made good gains as well, but by the end of it I felt as though I was going to fall apart. Even though I was still strong I wasn’t really stable.
After taking about 10days off from weight training over xmas and new year apart from going in twice to the gym for some cardio I now feel stronger than b4 my week off.
It’s not a myth, but one thing I have noticed is that I need a rest week every4/5weeks to feel consistent in the gym but some people can go on for much longer.