T Nation

Over-Training, How To Beat It?

how can we beat over-training?
if im alredy over-trained so how
many days of rest i need to go back
to my old self?
and also if the the problem is in cns fetiuge how can i beat it?

any1??? :frowning:

take a week off
less volume
eat better
eat more
sleep more
quit smoking crack

there’s tons of info on the site … find a recent article (author ?) titled “back off and grow” or similar

BFG

why are you overtrained?

well basicaly im addicted to training
and i always take my self over the top
why?well to much volume on the olimpic lifts
in the lost month…by the way any
recomendtions on what to do in the week of?

[quote]amitsapir wrote:
well basicaly im addicted to training
and i always take my self over the top
why?well to much volume on the olimpic lifts
in the lost month…by the way any
recomendtions on what to do in the week of?
[/quote]

As BFG said…do a search for the article “Back off and Grow” by Jack Reape…it is only a few months old.

TB

You rest is varied by your training history.
When was the last time you took X days off.
How long was X?
How long do you train?
How often?
What kind of training?
Are you honestly still getting good results?
How often are you periodizing your training and goals?
What are your supps?
Whats your diet?
What are your recovery methods?
Whats your age?
Whats your lifestyle?

IMHO: I train no more then 3-4 weeks, then I take 1 week off. I also rarely train 2 days in a row.

mnguns-i got the point
but the thing is that regadless to
the reuslts i realy love to train
so the back off weeks are realy hard for me.im doing olimpic lifting
and my diet and suppls are 85 precent right.i dident rest proprely for awhile
becuse i just love to train and alot…
thank for the points to think about
il probbbly rest for aweek and evry thing weel be fine
thanks agin

What’s the point of training all the time if you can’t recover or make gains?

You might “love” to train everyday, but you have to know when to back off and ease up.

Or, do as Poliquin and others suggest and keep the intensity high each week, but lower the volume!

Example:

Week 1: Moderate intensity, high volume (5-8 sets)
Week 2: High intensity, high volume (8-10 sets)
Week 3: High intensity, moderate volume (3-5 sets)
Week 4: High intensity, low volume (1-3 sets)

That may help! You’ll be able to train frequently, but back off on the volume so your body can recover.

Or do as CW has suggested and follow your hard workouts with some “back-off” days (high rep, low weight) to get blood into the body and flush the muscles.

[quote]amitsapir wrote:
well basicaly im addicted to training
and i always take my self over the top
why?well to much volume on the olimpic lifts
in the lost month…by the way any
recomendtions on what to do in the week of?
[/quote]
how do you know you take yourself over the top? how do you know you have too much volume?

[quote]BFG wrote:
take a week off
less volume
eat better
eat more
sleep more
quit smoking crack

there’s tons of info on the site … find a recent article (author ?) titled “back off and grow” or similar

BFG[/quote]

BFG…I can see utilizing what you’ve stated above…but why crack?

I mean come on…CRACK??? WTF!! I’d just as soon stay over trained then…screw it…

the idea of back off days with
high reps and lower weight might
just work for me. il defently going try it.
well how do i now that im over the top?
i work as a personal trainer and trians
2 aday{am and pm}ususuly some kind of aerobics in the morning and weights in the evening.also im training in olimpic lifts at list 3 times per week with very high intensity. i now it aint that smart but i realy cant just seat at home it just make me feel sick.

About not knowing what to do with free time…

  1. get a g/f or b/f (whatever)
  2. Get friends
  3. optional for 1 and 2…go out and see things.
  4. Live life…enjoy life…
  5. Visit nature
  6. go for a walk
  7. Drink some tea or coffee at an establishment.
  8. Go look at pretty girls
  9. Go shopping
    10-infinity) Insert misc activities…

Do you take ANY stimulants before training? Caffeine? Ephedra?

Do you use a controlled lowering on the olympic lifts or do you drop-em?

Because they have no eccentric portion when “dropped” I think it would be hard to reach general overtraining with olympic lifts, but overuse in the back, knee or shoulder or even wrists seems likely.

Do you say you’re overtraining because:

a) your lifts aren’t going up
b) you have constant shoulder, back or knee soreness
c) you’re not gaining muscle or
d) you exhibit real signs of systematic overtraining: increase resting heart rate, poor sleep, uneasiness, depression, possible loss of appetitite?

Two possiblilities:

  1. Drop your volume to NO MORE than 40% of your normal volume for four weeks, but push as hard as possible, or as an alternative, take your normal workout time: say 60 minutes, and give yourself just 25 minutes to get in and out of the gym no matter what.

  2. Pick the most technically demanding exercises only: full snatch-no power cleans etc, overhead squats with a two second pause instead of any back squats.

Please identify which of the 4 signs of “overtraining” have convinced you that you are overtraining. Three of them are more likely due to other factors.

yeah, answer mert’s question and you’ll be closer to finding a solution. as an adjunct, from your first post i didn’t think you are suffering from overtraining because you would probably have said different things. like, “dudes, i can’t sleep, fuck, concentrate…life sux…help.”

there are many different factors. perhaps you have bad program timing or design. perhaps you’re overreaching without supercompensating. perhaps you are in analysis-paralysis because of all the “overtraining” hype.

for a while i was very much like this. i worried so much about overtraining that progress stalled even though i wasn’t overtrained.

ok-so here is why im pretty sure im over-training:
1}cant sleep good at all{just cant fall asleep for the last 2 weeks}

2}yes i use coffine before hard practice

3}my result are keep going down in the last 2 weeks{and its feel alot more haevy than ususal}

4}dont have any specific new pain in the joints

5}what to do now in order to get back to
my old self?

mrb-thanks on suloustions il give it atry.

one more thing just to bo
more specicfic:
1}im in the jym all day since its my job

2}im doing lifting movments non-stop
becuse of the nature of my work

3}at least 10 work-outs per week{am and pm ususuly aerobics and core work in the morning and lifting in pm ours}

4}as i said im feeling depreesd i cant sleep at all and its generely feel alot
more hard and havy than usual in the last2 weeks

i love to keep getting your opinon

ps-sorry on my english agin

honestly, the best advice you can get on this thread is to take a week off, and to learn to not do it again (like bfg said). things like, dropping volume or intensity or both, ceasing to go to failure, changing exercises, manipulating diet, etc. will all have an effect, but they’re things that you’ll have to discover for yourself.

so take that week off and bear it and spend the time you would normally lift to learn and plan what to do to avoid overtraining.

[quote]Trailblazer wrote:
About not knowing what to do with free time…

  1. get a g/f or b/f (whatever)
  2. Get friends
  3. optional for 1 and 2…go out and see things.
  4. Live life…enjoy life…
  5. Visit nature
  6. go for a walk
  7. Drink some tea or coffee at an establishment.
  8. Go look at pretty girls
  9. Go shopping
    10-infinity) Insert misc activities…[/quote]

You may also want to pursue some intellectual activities, since you can’t work hard on your body all the time. I suggest reading some philosophy, or whatever interests you. Chess is also a great time killer, if that’s what you want. You’ll also quickly find out how intelligent you are, as there is virtually no luck involved in chess.

I know overtraining can be a bitch, and you can really get down and depressed as a result. Just know that you’ll get back to your old self after taking a few days off. Good luck with the recovery.

thanks on the response
i will take the week of and see what will happend.

i will keep you posted
thanks agin