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When
Bodybuilding, Less Is More
by Matt G. at The
Pumping Station
Less
is more, especially in the world of Bodybuilding. Over-training is
too common an occurrence when it comes to working out. Over the
years I’ve seen so many people complain that their gains have
stopped after their first 3 Months of training (or Beginner stage),
you see a very common thing happens, We get excited to see our
bodies transforming into a work of art but we want to get bigger
faster, so a new train of thought enters our mind “ If I made
gains with what I was doing why not do more and make faster gains”
This is true to a certain extent but there is a fine line between
working out hard and overtraining. How do we know when its too much?
We have to learn how to read our bodies.
Here
is a list of some of the symptoms of overtraining:
Decreased
muscle size and strength
Longer-than-average recovery time after a workout
Elevated waking pulse rate
Elevated morning blood pressure
Increased joint and muscle aches
Headaches
Hand tremors
Tiredness
Listlessness
Insomnia
Loss or decrease in appetite
Injury
Illness
Now!
The question becomes What do we do about it? First of all take at
least one week off of all physical activities to let your body
rejuvenate, then it’s time for a new plan of attack. Put together
a workout that is suited for your training level not one that you
got out of a Muscle-Mag and think if I do his workout I’ll look
like that. Lets use a little common sense here, The guys and girls
in those magazines have been at it for years and know the pitfalls
and how to avoid them. A good rule of thumb is to stay with the
basics and follow these rules:
Beginners:
(0-6 Months of training)
9 sets
per body part per week
EXAMPLE:
Monday -3 sets Wednesday -3 sets Friday -3 sets
As your endurance builds you can add 1 -extra set to each major
muscle group.
*3 -days per week is ideal for beginners*
Intermediates:
(6-18 Months of training)
9 to 12
sets per body part per week
15 sets
for major muscle groups (chest-back-legs)
*At this point a split-routine can be started*
Advanced:
(18 Months and over)
12 to 15
sets per body part per week
18 sets
for major muscle groups (chest-back-legs)
*At this point a split routine must be used*
By Matt G. at The
Pumping Station
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