T Nation

Overtraining and Recovering


#1

I knew that I was overtraining a couple months ago, but since it was in the middle of a sport, I reduced as much as I could (lifting once maybe twice a week) so that I didnt have to totally quit for the rest of the season. Now, its been two weeks that I havent done anything at all, whats the most weeks that should be needed before starting up again?


#2

How much sleep are you getting and what are you eating?


#3

8 hours every night, I was eating over 4,000 cals, but without lifting im at about 2,500 now, including lots of fruits and veggies, good proteins, and healthy fats.


#4

Hi, I've been training for 30 years(natural) and have overtrained a few times, here's what works for me;
1. Take off 5 to 7 days from the gym..NO WEIGHTS!!! but you can do abs, light cardio if you must go there.
2. Do a 2 day split(Only 1 set per exercise), use about 80% of previous weights and about 80% intensity.Resist the urge to blast the muscles for next 5 days.
3. Then resume previous training, but do SHORT and HARD training. I do about 6 sets only for each part(2 exercises,high intensity)Believe me, too many sets is counterproductive, if u can't trigger growth with about 5 to 6 sets per part, your not training hard.(3 day split here)Each part is hit every 6 days)Let me know what you think...its been working great for me for 25+ years!!!


#5

Usually a week is enough.

Many people need two weeks.

Rarely, some people need three.