Building Muscle Fast
Have your muscle gains come to a complete halt even though you’ve been training hard?
There’s no question that working out is good for you, but there is such a thing as overdoing it as well. I’m sure you have heard the expression “Too much of anything is not good for you” right?
Unfortunately, many bodybuilders and athletes train to the point where they are actually losing muscle, becoming weaker and hurting their performance level.
You’ve probably seen it yourself. It’s the one guy in the gym doing his 4 hour hardcore workout for the 14th time this week. He definitely has the drive, motivation, and passion but the more approach is not always better.
You can always be at the gym training and training but never make any progress.
How’s that possible?
It’s called overtraining.
And it’s a serious problem among bodybuilders that can be avoided if we are aware of the symptoms and how to prevent it.
Here are several of the symptoms of overtraining to watch out for:
Now that you know the symptoms what are some of the best ways to prevent overtraining?
Let’s break it down:
Training – Remember, you are breaking down your muscles every time you have an intense workout. So your muscles need to recover from the damages inflicted. Train each muscle group only once or at most twice a week. It’s also important to understand after 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells. So keep your weight training at no more than an hour if you are a natural bodybuilder.
Nutrition – What you eat, how much you eat, and the timing of your meals plays a key role in the recovery process. Prevent overtraining with the right anti-inflammatory foods, bodybuilding foods, protein supplements, BCAAs, and Glutamine.
Sleep – It’s amazing how you feel mentally when you don’t get enough sleep but just imagine what must be going on inside your body as well. Your muscles repair and grow when you sleep. So sleep at least 8 hours per day.
Some other recovery techniques include stretching, deep tissue massage, sauna, whirlpool bath, and ice bathing.
You can avoid overtraining with a good training regimen, solid nutrition plan, adequate rest and sleep. Remember, your muscles recover and grow outside of the gym so don’t fall victim to overtraining and sabotage your muscle growth. Train hard but train smart!
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