Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Are You Over Training in the Gym?

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 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 weight training sessions, 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.

By following these principles you will not only develop greater muscle size but also banish overtraining for good.

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

Visit Gary's website at


Scouting Magazine

How to use your body weight to build muscle and strength
Scouting Magazine
If you want to get into the best shape of your life, you don't need Olympic weights and fitness machines. In fact, you never need to step inside a gym. You're walking around with the most effective workout equipment known to man: your own body. Take a ...

The Cheat Sheet

Want to Really Build Muscle? Stop Believing These 7 Myths
The Cheat Sheet
The gym is one of the best places to access a variety of fitness tools and even build friendships. Though there's a lot of good you can gain from workout facilities, you also have to be on the lookout for bad information, especially when it comes to ...

and more »

Men's Health News

Build Muscle with Cook and Chisel: The Gainz Edition
Men's Health News
Every recipe is designed to contribute to the total protein and carbohydrates you need daily to build muscle. You don't need to count calories or macronutrients. Curry has already done that work for you. All you need to do? Eat a breakfast, lunch ...

Daily Star

Bodybuilding twins reveal fastest way to build muscle: 'We only workout 20 ...
Daily Star
Bodybuilding twins reveal fastest way to build muscle: 'We only workout 20 minutes a week'. GET a body like these hunky twins by working out for just 20 minutes a week. By Laura Mitchell / Published 12th October 2015. Bodybuilding twins muscle posing ...

Vitamin D3 supplementation helps women build muscle even after menopause
EurekAlert (press release)
CLEVELAND, Ohio (September 30, 2015)--The benefits of vitamin D supplementation for postmenopausal women have been widely debated. But a new study from Sao Paulo, Brazil, now documents that vitamin D supplementation can significantly increase ...

and more »

How to Build Muscle With Partner Manual Resistance
Lowering the weight during a rep is often an afterthought. You work hard on the "working" part of the rep, regarding the second half as simply a time to reset. If you're guilty of this, you're only getting a portion of the benefits of the exercise ...

The Corvallis Advocate

Build Muscle, Skip the Gym
The Corvallis Advocate
working-out-at-home Kettlebells provide a holistic approach to health and fitness. These cast-iron cannonballs with a handle attached come in different weight sizes. The design allows the user to perform ballistic movements with seamless transitions ...

How you can build muscle and strength quickly
Ahmedabad Mirror
If you are looking to achieve massive muscular growth, try German Volume Training, the ultimate workout programme. It was popularised by German national weightlifting coach Rolf Feser. It was used to help lifters build muscle mass and burn unwanted ...


Which Is Better on a Treadmill: Incline or Speed Intervals?
Hills build muscle by working many different parts of your lower body, from your gluteals to your hamstrings and even your trunk extensors, Agresta says. To start, find a pace that's a quick walk—typically somewhere around 3.5 or 4.0 miles per hour ...

The Cheat Sheet

5 Yoga Poses Every Guy Should Be Doing
The Cheat Sheet
Myth: Yoga is for girls, and it is not a good workout for guys if they are trying to build muscle or get in shape. Reality: Yoga is a great way for guys to gain strength, balance, flexibility, and so much more. Plus, some of the best and most-respected ...

and more »

Google News


Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © LLC. All rights reserved.