Signs of overtraining

[ironwings]

I have definitely had concrete symptoms of overtraining in the past and rest did wonders. I remember having a hard time admitting that overtraining was the cause and perhaps that is what is going on now (denial!). How do you ladies know you are overtraining? How do you differient it from stress and anxiety? The central nervous system can be broken down in so many ways and both stress/anxiety and overtraining cause this. I'm having a hard time knowing the difference. Ideally I would recognize overtraining immediately and correct with rest rather than being uncertain. I know, I know. Rest anyway - it does wonders for both Sadistic here. I plan on taking a two week "rest" starting this upcoming week. But, I'd like to know your experiences with this and how you knew. I tend to go ridiculously hard in the gym so I am learning to listen to my body more - I'd like to keep it for a very long time!

 

[localgirl]

Im interested to see what people have to say here.
I have a tendency to train & train harder- and I KNOW Ive overtrained, but refuse ( DENIAL) to slow it down...definately something im trying to work on here.
Like the 3 weeks moderate weights & 1 week HEAVY- before I would go heavy ALLLLL month long and be exhausted..with little to no growth.

 

[the_alcatraz]

hitting a plateau can be a sign of overtraining

having a perfect diet and enough rest and still not making progress

aching joints

 

[Tatyana]

Feel grumpy, difficulty sleeping even though you are tired.

I haven't been lifting more than four days a week, and often I am only doing two working sets max, now with doggcrapp, it will be one working set.

I have been doing LESS with weights, just intense, and I have piled on more size this year than the past three.

 

[Thandie]

I'm from the same school. I'm always in denial. I want to keep on training and the only way I stop is when I'm seriously over tired. Usualy I feel achy, especially on my legs. I get this dull ache that it doesn't go away. I can fall sleep within seconds also is a sign for me. No progress, even if diet is good. I feel flat and look shity.

 

[ironwings]

Good stuff - keep it coming, I need to soak this all in. My intensity has increased two fold the past 2 months. I have had a good muscle base for about a year now (gained 15lbs in 3 months this time last year without my size changing - just lean muscle mass and lower bf). Now though I have more cuts and striations then ever before, with less weight - all in the intensity and programming. I know some of my symptoms are from anxiety but with my increased intensity I am a little worried I have overdone it. This go round I am going to take 2 weeks off (starting next week of course) and just do complexes and cardio. Next time though, I want to catch it head on and nip it in the bud.

Tat - love doggcrapp, that might be on the list for me first of the year!

 

[Thandie]

Good stuff - keep it coming, I need to soak this all in. My intensity has increased two fold the past 2 months. I have had a good muscle base for about a year now (gained 15lbs in 3 months this time last year without my size changing - just lean muscle mass and lower bf). Now though I have more cuts and striations then ever before, with less weight - all in the intensity and programming. I know some of my symptoms are from anxiety but with my increased intensity I am a little worried I have overdone it. This go round I am going to take 2 weeks off (starting next week of course) and just do complexes and cardio. Next time though, I want to catch it head on and nip it in the bud.

Tat - love doggcrapp, that might be on the list for me first of the year!

It looks like you've made great progress. What was your routine, if I may ask? I'm also doing DC program(as many people are), but I'm not sure yet if it's for me..

 

[Tatyana]

You have to be well rested for doggcrapp.

The idea is that your lifts should go up.

My bench has been stuck on 60 kg/135 lbs for about 6 months.

I really think if you are not progressively increasing the weight you are training with, you are not putting on muscle.

I think this is a good way to judge that you are well-rested and not overtraining, you will be increasing the amounts you are lifting (even if it is just a little bit) and feeling really strong.

 

[ironwings]

Lots of people have asked me so I think I'll start a journal thread and share my workouts as they change. I'm a wellness coach so I use my gym time as experimentation. I do a lot of things I don't even have a name for! I'll make time later this week and post what I've been doing for the last 5 weeks. I'm not doing doggcrapp - my bf is and I really like the style but I also like what I'm doing now and my progress. I think I might give it a whirl though first of the year. Right now I'm watching and learning!

 

[ironwings]

I know what you mean about the legs. I don't seem to have that this time (at least not all the time) that is why I am questioning how I feel because I knew that was a sign for me too. I used to teach a latin dance class one evening a week after being with clients all day and I blamed the tired legs on that! I said it was the footwork ;-) I argued with my bf for days over this. It was simply overtraining.

 

[ironwings]

135lb Chest Presses? My hero ;-) I haven't worked on chest strength for about a year. I think I'm inspired - I might have to add that back in! I can't wait to see your progress on doggcrapp!

 

[sessa]

What are dogg p workouts?

 

[nikkita]

I have definitely had concrete symptoms of overtraining in the past and rest did wonders. I remember having a hard time admitting that overtraining was the cause and perhaps that is what is going on now (denial!). How do you ladies know you are overtraining? How do you differient it from stress and anxiety? The central nervous system can be broken down in so many ways and both stress/anxiety and overtraining cause this. I'm having a hard time knowing the difference. Ideally I would recognize overtraining immediately and correct with rest rather than being uncertain. I know, I know. Rest anyway - it does wonders for both Sadistic here. I plan on taking a two week "rest" starting this upcoming week. But, I'd like to know your experiences with this and how you knew. I tend to go ridiculously hard in the gym so I am learning to listen to my body more - I'd like to keep it for a very long time!

A signs from overtraining is that you take longer than usual to recover from a workout. At point of overtraining having a workout usually results in more harm than benefit to your body... how would you know, because you will feel tired even at lower weights, and if you start looking tired that will be a sign that your body may be at the edge of loosing muscle.

On the other hand stress/anxiety create cortisol, which you know creates a catabolic (loss of muscle) state, overtrained or not.

At some point overtraining will become stress.

If you are overtrained, you must rest. But when returning back to the gym lift at 70-80% of your maximum. Until you feel totally recovered.

 

[Tatyana]

What are dogg p workouts?

Doggcrapp or DC training is a type of high intensity strength traing developed by Dante Trudeau (I think that is his last name) aka doggcrapp on line.

There is a thread about it in the training section, and I am going to post my workout soon.

 

[tbuzzell]

About 6 weeks ago I discovered the first symptoms of overtraining but I didn't know what it was. I could barely stay away during the day. It was extremly difficult for me to lift any type of weight even carrying my two year old was difficult. My body ached from head to toe. I was craving carbs to no end. I explained all this to my Chiropractor who put me on adrenal supplements and told me to take some time off of training. I still had to teach spin classes and pilates and walked 60 mins twice a week. When I was able to complete these without being exhausted then I knew I was ready to hit the weights again. FOUR WEEKS it took for me to recover and I still had no idea what it was that caused these symptoms until I explained that to the owner of the gym where I work. Overtraining. The question is how do you avoid overtraining?

 

[Tatyana]

Avoiding overtraining is far better than recovering from it.

I think that most people when they are new to training overtrain.

This applies to both weights and cardio, there is too much of a good thing.

Really, I don't think that it is necessary to train more than 5 days a week. For those of you who are trying to 'tone up' (which really is putting on a bit of muscle), less is more. I would recommend only training 3-4 times a week, and have planned weeks off, or weeks where you download or lift lighter, just mess around in the gym when you are working out a new routine, get the feel of the movement or machine.

Cardio, vary the intensity.

Have a few other forms of exercise that are really different but fun for you time out of the gym, dancing, Hatha yoga, rock climbing, hiking, riding a bike.

I think the longer you train, the more in tune you get with your body.

I have had this week off, actually I think it will end up being about ten days by the time I get back to the gym, and I can feel my energy and enthusiasm for training coming back to full intensity.

I would also recommend having planned diet breaks, so a cheat meal or cheat day once a week, a whole week off, or if you still want to eat really clean, just make sure you get in more calories at least once a week.