Over Training And How You Can Avoid It

Do you know 80% of the guys in the gym are over training? Do you know only ~2% of the population can build muscle with the super high intensive training? And most of them also take steroids. Just read an article about this (http://www.bigmusclesfast.com/synd-learn-stop-overtraining.html). The rest of us (the majority of people) have to stick with other 'non traditional' workouts.

Over training can be really easily done, especially by the novices. Much in the gym is not much in the muscle building. With little study you can avoid doing this mistake and really get effective muscle gain.

Do you know also that over training stresses your immune system? It reduces your overall body recovery ability. You may lose appetite, get bad sleep, joint pains, fatigue. So it will not only slow your progress but it can also damage your health.

How can you avoid this? Here are some tips:

• * Train intensively for around 30 minutes. Use as many muscle fibers as possible ' use compound (multi-joint) exercises. Limit your rest and watch over it. Do not get distracted. Get the best you can from those 30 minutes. Studies show after 30 minutes the efficiency of the workout drastically reduces.
• * Keep steady progress, even slow. Try to improve your reps, sets, weight with every training. For this keep detailed journal of your progress. You can use my Free gym sheet from the link at the bottom of this article.
• Also keep your technique clean. Start if needed with less weight and clear the exercise before getting to more heavy stuff.
• * Get the maximum of the set. If you can do a few more of this set then increase the weight. Perfect set is to get every set to failure. This way you know you pushed the edge. This is the main idea of building muscle.
• * Allow time for rest and adjusting. Getting rest is one thing and allowing the muscle to regrow and adjust is another. Studies show the body needs certain amount of time except the regular rest to adjust the new strength and growth.
• * Use multi-joint exercises before all else. Unless you are hard core pro body builder who have tons of muscle and now want to get ripped. Or you take more supplements than most people eat food. No? Then keep the training more compound and less isolated. This will make your body grow more.

Following those tips will certainly help you avoid the mistake of over training. It will also prevent damage to your body and health. And it will help increase your workout efficiency when building muscle. Do not follow what almost everyone in the gym does. Use some common sense and educate yourself on the subject.