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The Difference Between Overtraining and Overloading the Muscle
In my early days, when I was starting at 16 and weighed about 9 kilos, I trained 5-6 days a week with incredible intensity. In fact, I would literally push myself to failure on every set I did. The reason is that I didn’t feel like I worked the muscle if I knew I had more in the tank. Of course, at that age you don’t stop to think about the physiological effects of pushing yourself to the limit day after day and what that can do to your recovery.
I always compare it to driving a car; If you buy a car and put red marks all over it, after a couple of weeks it will be all over. The same goes for your body. However, many people are still confusing the difference between overtraining and overloading. This article will try to clear up this confusion so you can better understand how your training should evolve over time.
Remember that one of the keys to getting bigger and stronger is the progressive increase in microtrauma to the muscle. This means that as time goes on you need to add more weight to the bar otherwise the stimulus is not great enough to cause the anabolic effect you are looking for. The time it takes to gain weight depends largely on the level of the athlete.
Beginners can add weight every week, or even several times a week, however, Olympic athletes have 4-year cycles to achieve new personal bests to match the Olympic games. The thing to remember is that if, in 6 months, you lift 20kg more in each of your lifts than you do now, you’ll be bigger (assuming you’re eating enough!).
The previous paragraph serves as an introduction to the key point of this article. Overtraining and overloading are completely different things. One can be beneficial to your training regimen, while the other can be very harmful. One is a short-term condition, while the other is long-term and requires a lot of time to recover.
So what is the difference?
Overload is a short period of time during which you push your body hard. So, for example, in a periodization routine (dual factor), it is common for the athlete to overload for the first four or five weeks of the eight or nine week cycle. The overload phase consists of medium to high volume and high intensity that puts your body under stress that it could not handle for longer periods but can handle for short periods of four to five weeks.
Overloading can be extremely helpful because in an overloaded state, your body’s fatigue dissipates much faster than the strength gains made in the overload phase. Therefore, the athlete may have a week off before ramping up 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 reaching a maximum at the end of the phase.
Overtraining, on the other hand, is much more serious and is when your body has been under excessive stress for too long. Overtraining would be the result of being overloaded for too long; for a period of approximately 10 weeks. When you are in an overtrained state, you may need to rest for 2-3 weeks to allow your body to fully recover, your lifts will drop, and you will need to sleep at night. Those are the most common symptoms.
In short, there is absolutely nothing wrong with going hard and heavy and wearing your body down as long as you pay attention to the time scales. Overloading for 4 weeks can have an incredible effect on your strength and subsequent size gains. If you overload for too long and enter a state of overtraining, you’re headed for chronic fatigue, injury, and a couple of weeks without training. I hope this post clears up some misconceptions about “overtraining”. The term is thrown around far too often in bodybuilding circles and in completely the wrong context. See you at the squat rack.
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