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{How to Avoid Over-training to Maximize Muscle Growth
Nearly anyone that's picked up a set of weights has or will get symptoms of over training at one point in there muscle building workout. Over training can result in difficult injury, chronic fatigue, and even muscle loss.

Over training is very frequent amongst athletes and specially bodybuilders, since they think that preparing as much as possible is the smoothest way to great muscle gains.

This couldn't be any distant from the truth however...

Building Up too much, or at too high of an volume will lead to over-training.

Now this doesn't mean you don't have to put great deal of effort in to see some adequate results... Whether you are a muscle builder, athlete, or just someone that wishes to add some extra mass to your frame, you are required to coach hard and be consistent that's a given. In order to get the most out of your genetics, you have to progressively overcharge the muscles by raising the weight and / or intensity of each weight building up workout.

The trouble is nevertheless, that many of us step-up the intensity level of our workouts or get low amounts of rest, or even riskier, a combination of both. The trick is finding the right balance b'tween workout volume and intensity level, and rest and recuperation. And that is just what I'll handle in this article.


The Effects of Over-Training on Musclebuilder

First, let's take a look at several of the consequences 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 consequences both the sympathetic and parasympathetic nervous systems in the following negative ways:

* High resting heart rate
* Weak appetite
* Advanced blood pressure level
* Weight loss
* Problem sleeping
* Inflated metabolic rate
* Excitability
* Early onset of fatigue

If you are having 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 Results of Over training on Hormone Levels

Many analyses have shown that over-training negatively effects the levels of hormones, as well as the hormone reaction in the body. Since hormones play such an crucial role in the muscle building process, this can have a damaging effect on your training progress.

Over-training has been show to:

* Reduction of testosterone levels
* Drop-off thyroxine levels
* Step-up cortisol levels


The 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 finally lead to a loss of muscle tissue.

The Outcomes of Over training on the Immune System

Perhaps one of the most terrible repercussions of over training is it's damaging impact on the immune system-you're bodies first defense reaction against harmful viruses and bacteria.

Over-training can drastically diminish the levels of antibodies and lymphocytes in your body, getting you much more open 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 pass over workouts while you are sick, your muscle building progress will slow substantially.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly talked about, and are ones we can't neglect:

* Micro tears in the muscle
* Chronically depleted glycogen degrees
* Dull, weak muscular tissue contractions
* Depleted creatine phosphate stores
* Excessive accumulation of lactic acid
* Excessive DOMS (delayed onset muscle soreness)
* Tendon and connective tissue injury

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