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Video Summary:

8 Signs Of Overtraining And What To Do About It
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In today's video I discuss 8 common overtraining symptoms to look out for as well as some solutions you can apply.

Many people will ask, "is overtraining real?" or "is overtraining a myth?", and while it does require a fairly high workload to get to that point, overtraining definitely is a real phenomenon that can affect lifters in various ways.

Unlike "overreaching" (strategic periods of very high training volume), overtraining refers to unintentional, chronic overreaching to where your gains are negatively affected or you're experiencing unwanted side effects in regular day to day life.

(There's also the possibility that rather than overtraining you're simply "under-recovering", and this is something I discuss as well)

Common Overtraining Signs:

#1 - Stagnation or decrease in lifting strength.

This could indicate that your body is being pushed beyond its ability to properly recover in between weight training workouts.

#2 - Excessive fatigue midway through workouts.

If your workouts were previously smooth-sailing but you now find yourself burning out before you've completed all the work, this is another sign of overtraining.

#3 - Feeling sluggish/lethargic throughout the day.

If this fatigue is also carrying over to your general day to day life and you find yourself feeling much more tired than usual, overtraining could be the cause.

#4 - Decreased motivation to train.

It's normal to have an "off day" here and there, but once you get into an overtrained state you may find that your lifting motivation totally falls off and even the thought of performing anything physically strenuous is totally unappealing.

#5 - Drop in sleep quality.

Normally the body's parasympathetic nervous system activity decreases at night, but if you've been chronically overtraining then its activity will remain elevated and you'll have a harder time falling asleep and staying asleep.

#6 - Getting sick more often.

Another common overtraining symptom. Stressing your body beyond its ability to recover impairs the immune system and may cause you to feel under the weather more often.

#7 - Persistent joint pain.

Aches and pains here and there happen to most lifters from time to time, but if your joints are constantly sore and won't let up, this can be a tell-tale sign of overtraining.

#8 - Decreased sex drive.

Overtraining causes the body's cortisol levels to rise and testosterone levels to decrease, resulting in lowered libido.


Overtraining Solutions:

* Reduce your overall training workload by lowering the intensity and/or volume and frequency. Don't train to failure on every single set, and either limit or completely avoid other high intensity techniques like forced reps, heavy negatives, rest pause, drop sets etc. You can also decrease the amount of sets you're performing per workout or reduce the number of weekly sessions in the gym.

* Incorporate a deload or rest week into your training plan once every 6-12 weeks.

* Ensure that your nutrition and sleep are on point to facilitate proper recovery. Make sure you're getting at least 0.8-1g protein per lb. of body weight daily and that you're eating no less than 500 calories below maintenance. Also make sure you're getting a sufficient amount of restful sleep each night so that you feel fully alert throughout the day.

* Reduce your general day to day life stress. Generalized stress can have a larger impact on your recovery than you think and can easily lead to overtraining if you aren't careful.

* Monitor any other physically strenuous activities you're doing outside of the gym. Remember that things like sports, martial arts, outdoor activities etc. are all additional stressors to the body and if done excessively on top of a full weight training routine can also lead to overtraining.

P.S. If you found these bodybuilding tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below:

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