Virtually anyone that's picked up a set of weights has or will get symptoms of over training at one point in their muscle building workout. Over-training can result in difficult injury, chronic fatigue, and even muscle loss.

Over-training is very usual among athletes and particularly bodybuilders, since they think that training as much as possible is the smoothest way to big muscle gains.

This couldn't be any far from the truth yet...

Building Up too much, or at too high of an volume will result in over training.

Now this doesn't mean you don't have to put plenty of effort in to see some proper final results... Whether you are a muscle-builder, athlete, or just an individual that wishes to add some extra mass to your frame, you need 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 level of each weight building up workout.

The trouble is nevertheless, that many of us increase the intensity level of our workouts or get low amounts of rest, or even worse, a combination of both. The trick is discovering the right balance between workout volume and intensity level, and relaxation and recuperation. And that is just what I'll report in this article.


The Results of Over-Training on Muscle-builder

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 Consequences of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

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

If you are experiencing more than one of the symptoms defined 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 studies have showed that over training negatively sets up the levels of hormones, as well as the hormone response in the body. Since hormones play such an crucial role in the muscle building up process, this can have a hurtful effect on your training progress.

Over training has been show to:

* Reduction of testosterone levels
* Diminution thyroxine levels
* Step-up cortisol levels


The increase in cortisol levels along with the diminution in testosterone levels is a fatal combination, since this leads to protein tissue break down. This will finally lead to a loss of muscle tissue.

The Effects of Over-training on the Immune System

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

Over-training can drastically decrease the levels of anti-bodies and lymphocytes in your body, getting you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get ill. Since you will have to pass over workouts while you are ill, your muscle constructing progress will slow substantially.

The Consequences 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 ignore:

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

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