Similarities And Differences Between The Old And New Stone Age The Difference Between Overtraining and Overloading the Muscle

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The Difference Between Overtraining and Overloading the Muscle

Back in the early days when I was just starting out, aged 16 and weighing around 9 stone, I would train 5-6 days a week with incredible intensity. In fact, I was literally pushing myself to failure on every set I did. The reason is that I didn’t feel like I worked when I knew there was more in the tank. Of course, at that age you don’t think about the physiological effects of pushing yourself to the limit day in and day out and what that can do to your recovery.

I always compare it to driving a car; if you buy a car and tag it everywhere you go, after a couple of weeks it will be pretty much dead. The same is true for your body. However, many people still confuse the difference between overtraining and overloading. This article will attempt to clear up this confusion so that you can better understand how your learning should evolve over time.

Remember that one of the keys to getting bigger and stronger is to progressively increase the amount of micro-trauma in your muscles. This means that you will need to increase the weight of the bar over time or the stimulus will not be strong enough to produce the anabolic effect you are looking for. The length of time required to gain weight depends largely on the standard of the athlete.

Beginners can add weight every week or even several times a week, but Olympic athletes have 4-year cycles to achieve new personal bests to tie them to the Olympics. It’s worth remembering that if you lift 20 kg more for each of your lifts in 6 months than you do now, then you will be bigger (assuming you eat enough!).

The preceding paragraph serves as an introduction to the key point of this article. Overwork and overload are completely different things. One can be good for your training regime and the other can be very harmful. One is a short-term condition, while the other is long-term and requires a significant amount of time to recover.

So what’s the difference?

An overload is a short period of time during which you exert a great deal of stress on your body. So, for example, in a periodization (double factor) routine, an athlete typically overloads during the first four to five weeks of an eight to nine week cycle. The overload phase consists of medium to high volume and high intensity, which exposes your body to stress that it cannot withstand for longer periods of time, but can handle for short periods of four to five weeks.

Overloading can be extremely beneficial because in an overloaded state, your body’s fatigue dissipates much faster than the strength gains made in the overload phase. Therefore, the athlete can have one week off before building with low volume and high intensity for new highs at the end of the cycle. The athlete can then rest, rinse and repeat; each time peaking at the end of the phase.

On the other hand, overwork is much more serious if your body has been under excessive stress for too long. Overwork would result from being overworked for too long; for 10 weeks or so. If you are in an overworked state, you may need to rest for 2-3 weeks to allow your body to fully recover, your lifts will decrease and you will have trouble sleeping at night. These are the most common symptoms.

In summary, there is absolutely no harm in going hard and heavy and wearing your body down as long as you pay attention to the timelines. Overloading for 4 weeks can have an incredible effect on your strength and subsequent size. If you overextend yourself for too long and get into a state of overwork, you’re in for chronic fatigue, injury, and a couple of weeks of missing training. I hope this post has cleared up some misconceptions about “overtraining”. This term is used far too often in bodybuilding circles and in completely the wrong context. See you in the squat rack.

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