Overtraining , in the field of exercise physiology , is defined as the exercise until the point where your performance decline and disruption of hormone production . However , not so popularized by the bodybuilding world . Popularizing bodybuilding world as an exercise overtraining so much until you become catabolic muscles , so the muscles refuse to grow . Unfortunately , the definition of the world binaragalah more popular among the general public , including the gym enthusiast .
I will be speaking to the point in this case . There was never any evidence or any data that supports that muscle will be catabolic if you live too much exercise . Data or evidence is not there . Thus , the definition of overtraining is a myth.
However , do not misunderstand . Overtraining is real , but as with cardio , this concept is often shrouded in myth . The most common myth about overtraining are :
1 . If the same muscle trained 2 times a week , you will experience overtraining .
2 . If the load used can not be upgraded , you are experiencing overtraining .
In fact , of the many people who claim that they are experiencing overtraining , either because the reason they train the same muscle more than once a week or because they are not able to pick a heavier load , in fact 99 % were experiencing under- recovery or recovery below standard .
For those who work as professional athletes , often practicing 20 hours a week , sometimes up to 40 hours . Of course not all weight training . Training techniques , conditioning , agility , and speed are also included . While the young athletes , in addition to practicing 10-15 hours per week , they also still have to undergo in school activities . So of course they train the same muscles over and over again , for hours in a week .
However , if they are experiencing overtraining ? As far as I have observed , they are all experiencing growth and satisfactory progress in terms of strength when weight training , and in terms of speed , and the level of athleticism ( running speed and jumping ability ) . Although they train the same muscles over and over again , their performance remained elevated consistently. Try to imagine a volleyball athlete must jump and run back and forth for hours when work on the pitch , coupled with leg exercises with weights at the gym . Still, the ability and the strength of their feet grow and not a problem with overtraining .
Indeed , sometimes they are , especially young athletes , a little ” stuck ” or stuck in terms of weight they use when weight training . But they never once blamed as the cause overtraining . Generally , the problem is busy with school work so they reduced sleep time , their eating patterns disrupted , and so on . In short , they are under- recovery . So time sleeping and eating patterns were back to normal , the development and the progress they had resumed .
If the athletes can only avoid overtraining with a very active lifestyle , there is no reason for you to experience overtraining , especially if you only do physical activity when weight training , less than 5 hours a week . What’s happening is you have under- recovery .
In conclusion , do not be overtraining scapegoat to justify your laziness and indiscipline . If you can not increase the load when training , if you are not able to train the same muscle more than once a week , the problem is not in what you do when weight training , it’s what you do outside of weight training . So , before blaming the weight training first, check your lifestyle and activities outside of weight training .