A Training Marathon Won't Produce Growth

By Karen Sessions NSCA-CPT
MsFit

Learn The Most Prized Women's Bodybuilding Tips And Techniques To Build Muscle And Melt Body Fat!

Discover The Truth About Weight Loss And How To Keep It Off For The Rest Of Your Life!

Are you in the gym hitting the weights with desire and passion? Do you want muscle growth so bad that you can literally taste it? The more you want it the more you train and the longer you spend in the gym?

Yep, I remember it all to well. Those days, literally everyday, in the gym slinging iron, posing, and pumping the weights some more, all in hopes to harvest muscles that would blast right through my clothes. If any hardcore bodybuilder tells you they have never done it, they are lying!

Overtraining

Overtraining is one of the biggest mistakes made by beginners or those who have hit a plateau. You get into the mind set that more is better. Many times those who know better get into an over training trap.

Overtraining is a dirty word in the bodybuilding community. It ranks right up there with the word "toning." Over taxing the muscles is disastrous to gains and fat loss. It will stop muscle growth dead in its tracks!

Signs and Symptoms of Overtraining:

If you think you are over training, then you probably are. Signs and symptoms are:

If the normal poundage you lift increasingly becomes heavier without you adding weight, you are not losing muscle pre se, you are just over trained. It would be best to take a week off to fully recover than to put your muscles through any more jeopardy, which could cause a loss of muscle.

When you are training you are in a catabolic stage, simply meaning you are tearing down your muscle tissue. This may sound like a negative thing, but it's actually positive, as long as you keep the catabolism in the gym!

The trick here is to keep resistance training under sixty minutes. Training for more than an hour is useless and can cause you to kill muscle gains and make for a slow recovery.

Muscle Growth

Your muscles are growing when you are resting. Nutrition and rest are anabolic. This, however, is one important factor that is neglected by many bodybuilders. Many individuals spend too much time in the gym pumping iron and too little time resting.

If a muscle never has a chance to repair and recover, how is it ever going to grow? You should take 7 to 10 days rest between trained body parts and you should never train a muscle group that is still sore. These are critical errors that are costly to muscle gains. You will notice some of the best physiques in the gym are there 3 to 4 days a week for less than an hour. Of course, their training is quality and intense.

If you feel you fall into the over training category, take a week off to allow your body to regain its ground. The time off will do you and your body good. You will return with a new zest and determination to train.

Remember, it's not who trains the hardest, but who trains the most effectively.

Fitfully Yours,
Karen Sessions NSCA-CPT
MsFit

P.S. Discover more advanced information on women's bodybuilding... check out Iron Dolls - Female Bodybuilding Secrets!

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Contest Results

Congratulations to Aurora, BodyFX, and rippedchick for competing and placing very well in their bodybuilding contests on October 20th, 2004.

Aurora received a 5th Place in a large Lightweight category. BodyFX placed 2nd in the Middleweight Division and rippedchick placed 1st in Novice and 2nd in the Open Division.

Rippedchick competed again on the 30th and brought home 2nd in the Heavyweight Division, as well as the Best Poser Award!

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Fitfully Yours,
Karen Sessions NSCA-CPT
MsFit

 

**The contents of this newsletter should not be considered as medical advice. You should consult a physician before starting a fitness program.

This newsletter is protected by copyright, 2004, Karen Sessions, All rights reserved. You may use this newsletter in your e-zine or website as long as the copyright and links remain intact.**