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How to Avoid Over-training to Maximize Muscle Growth
By Vince DelMonte
anyone that's picked up a set of weights has or will experience
symptoms of over-training at one point in there muscle building
program. Over-training can lead to serious injury, chronic fatigue, and
even muscle loss. Over-training is very common
amongst athletes and particularly bodybuilders, since they figure that
training as much as possible is the fastest way to massive muscle
gains. This couldn't be any further from the truth however...
Training too much, or at too high of an intensity will lead to over-training.
this doesn't mean you don't have to put plenty of effort in to see some
decent results... Whether you are a bodybuilder, athlete, or just
someone that wants to add some additional mass to your frame, you need
to train hard and be consistent-that's a given. In order to get the
most out of your genetics, you have to progressively overload the
muscles by increasing the weight and / or intensity of each weight
training workout. The problem is however, that
many of us increase the intensity of our workouts or get insufficient
amounts of rest, or even worse, a combination of both. The trick is
finding the right balance between workout volume and intensity, and
rest and recovery. And that is exactly what I'll cover in this article.Muscle Workout-Muscle Workout Killer Routines!
The Effects of Over-Training on Bodybuilders
let's take a look at some of the effects of over-training and how one
can prevent over-training from happening in the first place.
The Effects of Over-training on the Nervous System
Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:
Higher resting heart rateWeak appetiteHigh blood pressureWeight lossTrouble sleepingIncreased metabolic rateIrritabilityEarly onset of fatigue
you are experiencing more than one of the symptoms outlined above, you
may be in a state of over-training, and should evaluate your routine as
soon as possible.
The Effects of Over-training on Hormone Levels
studies have indicated that over-training negatively effects the levels
of hormones, as well as the hormone response in the body. Since
hormones play such an important role in the muscle building process,
this can have a detrimental effect on your training progress.
Over-training has been show to:
Decrease testosterone levelsDecrease thyroxine levelsIncrease cortisol levels
increase in cortisol levels along with the decrease in testosterone
levels is a deadly combination, since this leads to protein tissue
break down. This will ultimately lead to a loss of muscle tissue.
The Effects of Over-training on the Immune System
one of the most alarming repercussions of over-training is it's
negative impact on the immune system-you're bodies first defense
against harmful viruses and bacteria.
can drastically decrease the levels of antibodies and lymphocytes in
your body, making you much more susceptible to illness. Simply put,
this means that if you are in a state of over-training, you are much
more likely to get sick. Since you will have to skip workouts while
you are sick, your muscle building progress will slow considerably.Muscle Workout-Muscle Workout Killer Routines keep reading!
The Effects of Over-training on the Metabolic System
is a list of how over-training can effect the metabolic system. These
symptoms are the ones that are most commonly discussed, and are ones we
Micro tears in the muscleChronically depleted glycogen levelsSlow, weak muscle contractionsDepleted creatine phosphate storesExcessive accumulation of lactic acidExtreme DOMS (delayed onset muscle soreness)Tendon and connective tissue damage
you must get the point by now... Over-training effects the entire body,
and can seriously impact the results of your muscle building program.
Now let's take a look at the different types of over-training, and what we can do to prevent it.
Is it Worse to Over-Train With Cardio or Weight Training?
form of over-training is a bad thing, however, I've personally
experienced both types of over-training and can honestly say that
over-training in the weight room is much worse, and much more prevalent
than over-training through cardiovascular training.
Here are some of the reasons why:
order to grow, muscles must fully recover from their last workout,
every workout. If you are over-training and work the muscles before
they have fully recovered, you will break down the muscle tissue before
it has rebuilt-making it impossible to build muscle!
with weights makes you more susceptible to nervous systems hormone and
immune system issues, which all pose serious health risks.
It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.
personally believe that only competitive athletes such as swimmers,
runners and bikers run a serious risk of reaching a state of
cardiovascular over-training, since there are often training for two or
more hours daily.
line is that it is much easier for the average person to over-train
while weight training than while cardiovascular training, and I think
the effects can be more serious.
How do I Determine if I'm Over-training?
if you're currently over-training is fairly simple. If you're in tune
with your body, you can often see the signs of over-training before
they get serious. If you are losing interest in workouts, are having
trouble sleeping, and feel weak and irritable, you may be in a state of
over-training and should take a week or more off.
If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.
Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.
Has your physical performance improved compared to your last workout?
example, let's say last workout you were able to perform 8 pull-ups
using your body-weight, but were only able to perform 6 pull-ups the
following week. This means that you have not "out done" your previous
workout, have not fully recovered, and therefore are likely
over-training. You nave to re-asses your program and make
modifications so that you see progress every workout.
How Can I Prevent Over-training?
order to avoid over-training, you need to take a multi-facited
approach. Determining the correct training volume and intensity,
eating the right foods, and getting the right amount of rest and
recovery must all be taken in to consideration. Now let's take a look
at each of those factors in more detail.
Correct Training Volume
the correct training volume can be difficult, especially when you are
first starting out. You have to determine how much weight to lift, how
many repetitions and set to perform for every single workout.
need to use your own judgment in this case, based on your recovery
ability and your recovery methods. Remember that the goal is that you
improve every single workout, and if this isn't happening, you have to
decrease the intensity of your workouts.
is where many people go wrong though. You begin your workout and
realize that you have not fully recovered. You can either continue to
train at a lower intensity than the previous workout, or skip the
hard as it may be, skipping the workout is the right way to go. Just
turn around and go home! Your body is telling you that it needs more
rest, and you must listen to it!
is no point in training at a lower intensity, further breaking down the
muscle tissue. By doing this you will increase your risk of injury,
and make it harder for your body to fully recovery for your next
diet plays a huge role in your muscle building program. It helps
regulate hormone levels, provides energy, and provides the raw building
blocks that are used to create new tissue.
Here are some dietary recommendations that will limit the chance of over-training:
not skip breakfast. This is one of the most important meals of the
day. Skipping breakfast is very catabolic, and can promote muscle loss.Never
let yourself get hungry. If you're trying to build muscle mass, you
have to constantly feed your body quality foods so that it never has
the chance catabolize muscle tissue.Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.Have the largest meal of the day within an hour after your workout. Do this every single workout!Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.Eat every 2-3 hours to ensure that your body remains in an anabolic state.Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.
Rest & Recovery
and recovery is essential when it comes to avoiding over-training.
Make sure that you get at least 7 hours of sleep each night, and that
you are on a consistent schedule. As for recovery time, it's important
that you have days off between weight training workouts. Try to have
one rest day between weight training workouts, and never train the same
muscle groups on consecutive days.Muscle Workout-Muscle Workout Killer Routines!For more info click link below!
6 Pack Abs - The Secret To 6 Pack Abs
By Vince DelMonte
you turn, someone's promising the next secret to getting 6 pack abs.
Some of these so called 'secrets' have some degree of accuracy, while
others, not so much. Deciphering which are the best methods to getting
6 pack abs is going to be critical to your having success with this
The biggest area you need
to focus on when trying to obtain 6 pack abs is going to be on your
diet. Like it or not, the old saying that 'abs are made in the
kitchen', is probably one of the most truthful statements in the
fitness industry. If your diet isn't in line, your stomach is going to
So, what should you be doing with your diet?
ensure you are getting enough protein. Not only is protein going to
form the key building blocks you need to build muscle tissue, but it's
also going to provide you with a better feeling of fullness than eating
just carbohydrates alone would for example. Protein is more "expensive"
than any other macronutrient meaning that your body will burn more
calories breaking down protein compared to carbs and fats.
don't be afraid of dietary fat that comes from primarily
monounsaturated and polyunsaturated fats such as olive oils, fish oils,
a mix of nuts, natural peanut butter and avocado. While it's true that
eating fat will increase your calories fast, as long as you keep it
between 20-30% it can be one of the best things to get 6 pack abs fast.
The important point here is that dietary fat helps keep your insulin
level stable, which, when high enough can actually cause fat gain
dietary fat will keep you feeling the fullest for the longest duration
in time; longer than both protein or carbohydrates would.
Interestingly, some diets high in fat can get you 6 pack abs fast
because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.
Finally, when it comes to carbohydrate intake and getting six pack abs, you want to focus most of your carbohydrate intake around the post workout period.
biggest reason for this is because this is when your body is going to
need those carbohydrates the most and will really suck them up into the
muscle tissue. When you eat them at this time, it is least likely that
they will turn into body fat.
consuming carbohydrates during this period will also help to aid with
muscle recovery and repair, so that means less down time from the gym
If getting 6 pack abs
fast is your goal than each meal you should consist of 1-2 cups of raw
vegetables to control insulin levels, improve absorption of your
protein and flood your body with vitamins, minerals, fiber and
So, if you are
aiming to get 6 pack abs in the coming months, have a good hard look at
your diet. That is the big secret that must not be overlooked if you
are to succeed. Muscle Workout-Muscle Workout Killer Routines!See Link BelowClick Here!