Re: Want To Stop Over Training In The Gym

Gary Matthews wrote:

> Let me tell you a quick story, twenty years ago I was very influenced by the
> bodybuilders and the training systems of the day. Hitting the weights five
> or six times a week, splitting upper and lower body workouts and working out
> twice a day was seen as normal.
>
> Every set was taken to positive failure, with three or more forced reps on
> top of that and if that wasn't enough I would throw in a few negative reps
> to top it off. This type of training would leave me totally exhausted and
> render me sore for days after every session.
>
> The constant battering to my body lowered my immune system and I would
> always be sick or injured. I would take time off training and then go back
> to it again, all the time gaining nothing in size or strength.
>
> Can you imagine years and years of hard work like this all for nothing. The
> sad reality is that I still see it going on around me now? The cold hard
> facts are that over 80% of the regular trainees in your gym are
> overtraining.
>
> That's right, 80%, disturbing isn't it?
>
> Traditional strength training techniques like volume training are
> ineffective and downright dangerous, having been passed down from the
> previous training generations and unquestionably followed at all costs.
>
> The only people making any progress on these systems are the so called
> 'bodybuilding stars' who have superb genetics (about 2% of the general
> population) and are taking massive amounts of steroids (very expensive and
> dangerous).
>
> So please don't fall into the same overtraining trap as many others have, if
> you haven't made any gains for a long time now and maybe suffer from one or
> more of the symptoms found below stop!! Stop wasting your time and effort
> for nothing.
>
> · Reoccurring colds and sickness
> · Sore joints and muscles
> · Unwillingness to go to the gym to train.
> · Loss of appetite
> · Insomnia
> · Chronic fatigue
>
> Put a stop to overtraining by understanding that the two main components of
> strength training are the intensity of the exercise and the recovery after
> the exercise.
>
> Infrequent, short, high intensity workouts, followed by the required amount
> of time to recover and become stronger is what is needed to increase
> functional muscle size and stop overtraining.
>
> Have a look at some scientific principles found below and practice them in
> the gym and you will be on the road to greater gains in muscle size without
> the problem of overtraining.
>
> Limited Energy Level
>
> A strength-training program should be short and simple; you only have a
> limited amount of energy per training session.
>
> Scientific studies reveal that blood sugar levels (energy) start to deplete
> after 30 mins, so exercise selection and the time taken to perform them is
> crucial.
>
> What you should be aiming for is stimulating as many muscle fibres in the
> shortest period of time available, leaving the gym and going home to grow.
>
> To do this, you will have to perform high intensity workouts consisting of
> multijoint, compound movements in the shortest amount of time so that blood
> sugar levels don't deplete.
>
> Progressive Overload
>
> Progressive Overload is the main exercise principle you need to be aware of
> in order to get the results that you're after with strength training.
>
> The three most important points are:
>
> · Complete your exercise with perfect technique
> · Push to total failure when doing a set
> · Overload the weight on the bar progressively.
>
> Basically this means that when the body is stressed by high intensity
> training beyond its normal demands, the body will adapt to these new demands
> of improved strength.
>
> Once your muscles have adapted to a particular weight then it'll be time to
> overload them further (add more weight, speed, repetitions). You'll need to
> keep on repeating this process of overload and adaptation if you want to
> become stronger.
>
> Training Frequency
>
> The sad reality is that the popular high volume type of training techniques
> that you find in bodybuilding books and magazines (and used by the stars)
> are irrelevant to the majority of the population and has a high failure
> rate.
>
> What is good for the latest bodybuilding star is probably not good for you.
> Everybody has different genetics; most of us have poor genetics and are not
> taking steroids like the stars.
>
> The only way the majority of us can make any gains at all is to perform
> short intense workouts followed by long periods of rest so that you don't
> over train.
>
> Over Compensation
>
> Many studies at universities, conducted around the world have shown clearly
> that recuperation from strength training requires far more rest time than
> previously thought.
>
> Infrequent, short, high intensity weight training sessions, followed by the
> required amount of time to recover and become stronger is necessary for you
> to increase your functional muscle.
>
> Here's what you need to do - allow your body enough recuperation time for
> over compensation to take place, so that the muscles can adjust to their new
> strength and growth.
>
> Exercise selection for intensity
>
> I can't stress enough of how exercise selection is absolutely crucial. There
> are only a few exercises that you really need to perform. These exercises
> consist of multi-joint movements.
>
> These particular exercises are far superior to that of isolation exercises
> (working 1 muscle group at a time) because you are required to use more
> muscles from every muscle group.
>
> Make no mistake about it by following these principles you will not only
> develop greater muscle size but also banish overtraining for good.
> http://www.maximumfitness.com/news.php

BTW, you REALLY should be ashamed of this type of BLATANT SPAM that you are
spewing upon this newsgroup. I see assholes like you just like religious
whackos. You spew bull***, yet when pressed, have ZERO facts to back up your
bull***. Tell me Gary, how high have you placed in a NPC National show or how
many bodybuilders have you trained who have obtained their pro cards and placed
in the top 10 of the Olympia contest???


--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche

http://www.hardbopdrums.com/


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