Overtraining?

I typed out a whole huge thing on another post, so i'm going to copy and paste it here. I hope it helps you!


Just throwing some ideas out here...

first of all, you have got to look at the way you've been training.

It's so incredibly important to have adequate rest periods when performing a split-routine. When you workout you have GOT to have enough time to allow healing (on a weekly basis). This is why i personally never split my workouts higher than 4 days and never train a body part more than 2x a week. Not counting cardio training of course...

Secondly, if you are working out on a routine, you have GOT to change up what you're doing over time. There is something called the general adaptation syndrome and it looks something like this-

• Alarm reaction phase- This is the bodies initial response to a stressor. Commonly called the fight or flight mechanism. During this phase the body will rapidly heal itself and make adaptations to avoid injury. A common symptom during this period would be Delayed Onset Muscle Soreness.
• Resistance phase- In this phase the greatest number of adaptations are made to keep up with increased physiological demand.
• Exhaustion phase- In this phase the body has depleted it's resources and is no longer able to keep up with the demand placed on it. Injury, fatigue, and the inability to adapt begins.

This process takes between 4 and 6 weeks when performing the SAME movements/routine every single week. This is why it's generally recommended that training be periodized and be kept within the first two phases of adaptation. In other words, if you've been going in the gym doing the same routine for months, not resting enough, or overusing these muscles it is only a matter of time.

You also don't mention anywhere that you've been performing SMR. If you haven't i highly recommend it as this can help break up adhesions you may have and prevent injury. A tool or product i recommend would either be the rumble roller beastie or the theracane for this area. Combined with a periodized training protocol, and adequate rest, this should help the problem tremendously.

There's something called the cumulative injury cycle as well. By continuing without adequate rest or recuperation you are highly increasing your chances of injuring yourself.



Give it a rest for a while, release any adhesions you may have, and try to change up your training regimen over time. As someone who has experienced a whole hell of a lot of injuries because i didn't do the above including shoulder impingement, bursitis, unstable shoulder, and finally torn labrum.... take it from me.






p.s. It may have just been an off day, you may have been undercarbed, tired, slept poorly, bad nutrition, lacked energy and focus, etc. Sometimes it happens. But when it's starting to happen all the time and you have to take a preworkout just to get in the gym, you know something is up. ^ This is when i recommend taking a week off of training, and then beginning again with a new routine.

One day I went to the gym after a crappy night's sleep, my deadlift went down 15 lbs.
Another day I went to the gym being carb depleted, I could barely make it through the workout.

There are so many variables that affect our performance in the gym. It sounds like you were probably just having an off day for one of the many reasons it can happen. Just keep doing it, if you are constantly finding yourself feeling like this then it might be time to look into possibly changing your workout routine and/or evaluating if you are properly feeding the amount of activity you do.

rainbowbow wrote: »

I typed out a whole huge thing on another post, so i'm going to copy and paste it here. I hope it helps you!


Just throwing some ideas out here...

first of all, you have got to look at the way you've been training.

It's so incredibly important to have adequate rest periods when performing a split-routine. When you workout you have GOT to have enough time to allow healing (on a weekly basis). This is why i personally never split my workouts higher than 4 days and never train a body part more than 2x a week. Not counting cardio training of course...

Secondly, if you are working out on a routine, you have GOT to change up what you're doing over time. There is something called the general adaptation syndrome and it looks something like this-

• Alarm reaction phase- This is the bodies initial response to a stressor. Commonly called the fight or flight mechanism. During this phase the body will rapidly heal itself and make adaptations to avoid injury. A common symptom during this period would be Delayed Onset Muscle Soreness.
• Resistance phase- In this phase the greatest number of adaptations are made to keep up with increased physiological demand.
• Exhaustion phase- In this phase the body has depleted it's resources and is no longer able to keep up with the demand placed on it. Injury, fatigue, and the inability to adapt begins.

This process takes between 4 and 6 weeks when performing the SAME movements/routine every single week. This is why it's generally recommended that training be periodized and be kept within the first two phases of adaptation. In other words, if you've been going in the gym doing the same routine for months, not resting enough, or overusing these muscles it is only a matter of time.

You also don't mention anywhere that you've been performing SMR. If you haven't i highly recommend it as this can help break up adhesions you may have and prevent injury. A tool or product i recommend would either be the rumble roller beastie or the theracane for this area. Combined with a periodized training protocol, and adequate rest, this should help the problem tremendously.

There's something called the cumulative injury cycle as well. By continuing without adequate rest or recuperation you are highly increasing your chances of injuring yourself.



Give it a rest for a while, release any adhesions you may have, and try to change up your training regimen over time. As someone who has experienced a whole hell of a lot of injuries because i didn't do the above including shoulder impingement, bursitis, unstable shoulder, and finally torn labrum.... take it from me.






p.s. It may have just been an off day, you may have been undercarbed, tired, slept poorly, bad nutrition, lacked energy and focus, etc. Sometimes it happens. But when it's starting to happen all the time and you have to take a preworkout just to get in the gym, you know something is up. ^ This is when i recommend taking a week off of training, and then beginning again with a new routine.

You posted all that because the OP had one bad day?

Usually boils down to diet and rest. If it's not one it is usually the other.

DavPul wrote: »

rainbowbow wrote: »

I typed out a whole huge thing on another post, so i'm going to copy and paste it here. I hope it helps you!


Just throwing some ideas out here...

first of all, you have got to look at the way you've been training.

It's so incredibly important to have adequate rest periods when performing a split-routine. When you workout you have GOT to have enough time to allow healing (on a weekly basis). This is why i personally never split my workouts higher than 4 days and never train a body part more than 2x a week. Not counting cardio training of course...

Secondly, if you are working out on a routine, you have GOT to change up what you're doing over time. There is something called the general adaptation syndrome and it looks something like this-

• Alarm reaction phase- This is the bodies initial response to a stressor. Commonly called the fight or flight mechanism. During this phase the body will rapidly heal itself and make adaptations to avoid injury. A common symptom during this period would be Delayed Onset Muscle Soreness.
• Resistance phase- In this phase the greatest number of adaptations are made to keep up with increased physiological demand.
• Exhaustion phase- In this phase the body has depleted it's resources and is no longer able to keep up with the demand placed on it. Injury, fatigue, and the inability to adapt begins.

This process takes between 4 and 6 weeks when performing the SAME movements/routine every single week. This is why it's generally recommended that training be periodized and be kept within the first two phases of adaptation. In other words, if you've been going in the gym doing the same routine for months, not resting enough, or overusing these muscles it is only a matter of time.

You also don't mention anywhere that you've been performing SMR. If you haven't i highly recommend it as this can help break up adhesions you may have and prevent injury. A tool or product i recommend would either be the rumble roller beastie or the theracane for this area. Combined with a periodized training protocol, and adequate rest, this should help the problem tremendously.

There's something called the cumulative injury cycle as well. By continuing without adequate rest or recuperation you are highly increasing your chances of injuring yourself.



Give it a rest for a while, release any adhesions you may have, and try to change up your training regimen over time. As someone who has experienced a whole hell of a lot of injuries because i didn't do the above including shoulder impingement, bursitis, unstable shoulder, and finally torn labrum.... take it from me.






p.s. It may have just been an off day, you may have been undercarbed, tired, slept poorly, bad nutrition, lacked energy and focus, etc. Sometimes it happens. But when it's starting to happen all the time and you have to take a preworkout just to get in the gym, you know something is up. ^ This is when i recommend taking a week off of training, and then beginning again with a new routine.

You posted all that because the OP had one bad day?

What if it were TWO bad days, would you allow it then? What's the appropriate threshold that you'll allow without casting side eye?

DavPul wrote: »

rainbowbow wrote: »

I typed out a whole huge thing on another post, so i'm going to copy and paste it here. I hope it helps you!


Just throwing some ideas out here...

first of all, you have got to look at the way you've been training.

It's so incredibly important to have adequate rest periods when performing a split-routine. When you workout you have GOT to have enough time to allow healing (on a weekly basis). This is why i personally never split my workouts higher than 4 days and never train a body part more than 2x a week. Not counting cardio training of course...

Secondly, if you are working out on a routine, you have GOT to change up what you're doing over time. There is something called the general adaptation syndrome and it looks something like this-

• Alarm reaction phase- This is the bodies initial response to a stressor. Commonly called the fight or flight mechanism. During this phase the body will rapidly heal itself and make adaptations to avoid injury. A common symptom during this period would be Delayed Onset Muscle Soreness.
• Resistance phase- In this phase the greatest number of adaptations are made to keep up with increased physiological demand.
• Exhaustion phase- In this phase the body has depleted it's resources and is no longer able to keep up with the demand placed on it. Injury, fatigue, and the inability to adapt begins.

This process takes between 4 and 6 weeks when performing the SAME movements/routine every single week. This is why it's generally recommended that training be periodized and be kept within the first two phases of adaptation. In other words, if you've been going in the gym doing the same routine for months, not resting enough, or overusing these muscles it is only a matter of time.

You also don't mention anywhere that you've been performing SMR. If you haven't i highly recommend it as this can help break up adhesions you may have and prevent injury. A tool or product i recommend would either be the rumble roller beastie or the theracane for this area. Combined with a periodized training protocol, and adequate rest, this should help the problem tremendously.

There's something called the cumulative injury cycle as well. By continuing without adequate rest or recuperation you are highly increasing your chances of injuring yourself.



Give it a rest for a while, release any adhesions you may have, and try to change up your training regimen over time. As someone who has experienced a whole hell of a lot of injuries because i didn't do the above including shoulder impingement, bursitis, unstable shoulder, and finally torn labrum.... take it from me.






p.s. It may have just been an off day, you may have been undercarbed, tired, slept poorly, bad nutrition, lacked energy and focus, etc. Sometimes it happens. But when it's starting to happen all the time and you have to take a preworkout just to get in the gym, you know something is up. ^ This is when i recommend taking a week off of training, and then beginning again with a new routine.

You posted all that because the OP had one bad day?

i posted all that because i'd previously typed it out and i think it's helpful...?

*lifting session*

ShodanPrime wrote: »

DavPul wrote: »

rainbowbow wrote: »

I typed out a whole huge thing on another post, so i'm going to copy and paste it here. I hope it helps you!


Just throwing some ideas out here...

first of all, you have got to look at the way you've been training.

It's so incredibly important to have adequate rest periods when performing a split-routine. When you workout you have GOT to have enough time to allow healing (on a weekly basis). This is why i personally never split my workouts higher than 4 days and never train a body part more than 2x a week. Not counting cardio training of course...

Secondly, if you are working out on a routine, you have GOT to change up what you're doing over time. There is something called the general adaptation syndrome and it looks something like this-

• Alarm reaction phase- This is the bodies initial response to a stressor. Commonly called the fight or flight mechanism. During this phase the body will rapidly heal itself and make adaptations to avoid injury. A common symptom during this period would be Delayed Onset Muscle Soreness.
• Resistance phase- In this phase the greatest number of adaptations are made to keep up with increased physiological demand.
• Exhaustion phase- In this phase the body has depleted it's resources and is no longer able to keep up with the demand placed on it. Injury, fatigue, and the inability to adapt begins.

This process takes between 4 and 6 weeks when performing the SAME movements/routine every single week. This is why it's generally recommended that training be periodized and be kept within the first two phases of adaptation. In other words, if you've been going in the gym doing the same routine for months, not resting enough, or overusing these muscles it is only a matter of time.

You also don't mention anywhere that you've been performing SMR. If you haven't i highly recommend it as this can help break up adhesions you may have and prevent injury. A tool or product i recommend would either be the rumble roller beastie or the theracane for this area. Combined with a periodized training protocol, and adequate rest, this should help the problem tremendously.

There's something called the cumulative injury cycle as well. By continuing without adequate rest or recuperation you are highly increasing your chances of injuring yourself.



Give it a rest for a while, release any adhesions you may have, and try to change up your training regimen over time. As someone who has experienced a whole hell of a lot of injuries because i didn't do the above including shoulder impingement, bursitis, unstable shoulder, and finally torn labrum.... take it from me.






p.s. It may have just been an off day, you may have been undercarbed, tired, slept poorly, bad nutrition, lacked energy and focus, etc. Sometimes it happens. But when it's starting to happen all the time and you have to take a preworkout just to get in the gym, you know something is up. ^ This is when i recommend taking a week off of training, and then beginning again with a new routine.

You posted all that because the OP had one bad day?

What if it were TWO bad days, would you allow it then? What's the appropriate threshold that you'll allow without casting side eye?

Sorry, can't hear you, too busy doing all these curls in the squat rack.

indy_cruizer wrote: »

I don't subscribe to the overtraining hype unless you are an elite athlete. There are lots of physically demanding jobs in construction, military, and in the natural resources fields where people work 10 hour days 5 days a week. I'm thinking that's a lot tougher on the body then a 30-90 minute trying session 5 days a week.

it's a good thing you listed occupations with the highest rate of injury, disability, and death.... O_O

Being obese in a sedentary lifestyle is surely more risky than any occupation. Just saying....

Willbenchforcupcakes wrote: »

mamasmaltz3 wrote: »

Usually boils down to diet and rest. If it's not one it is usually the other.

For the vast majority of people, this. Overtrained/overreached is a lot harder to get to than most people think it is.

but what if you have two bad days in a row?

Are you eating enough? More muscle requires more energy. If youve been working out for months youve probably put on a few lbs of muscle. Maybe try upping the calories a bit.