The SCIENTIFIC truth about OVERTRAINING (shocking)
Published: Sun, 06/22/14
Did you know it's virtually impossible for you to overtrain?
I dug deep into the research and I don't mean to bore you
but I promise this knowledge is the key to achieving a
muscle-building breakthrough:
Overtraining typically requires a greatly prolonged
period of stressful training to achieve (1, 2).
In preparing elite training programs we will not
underestimate the adaptive abilities of the human body (3).
Sports scientists are overwhelmingly concluding that
individuals will never reach a true overtraining state (4).
Previous research in elite athletes has found an ability
to tolerate a threefold increase in training volume for
periods up to three weeks (3, 4).
A conclusion reached by Lehmann is that overtraining
resulting from load and intensity factors seems to resolve
faster than overtraining resulting from excessive training
volume. Overtraining from increased loads or training
intensity should resolve within a few weeks of rest (6, 7, 2).
It is my recommendation that instead of total rest, if one
feels they are in an over-trained state, a taper would be
more optimal (Wilson, J., & Wilson G., (2005)
In conclusion:
Re read the third point highlighted in light blue again.
Actually read it three times!
Do you now understand why I m convinced people suffer
from "undertraining syndrome" and don't come close to
overtraining?
It's not my opinion, the science supports it and that's why
regular guys are experiencing maximum muscle gains
through the information on this next page:
==> 28-Days of Hardcore Training for Maximum Gains
Keep training hard,
Mike Westerdal
CriticalBench.com
References:
1. Fry, A.C. The role of training intensity in resistance exercise overtraining and overreaching. In: Overtraining in Sport. R.B. Kreider, A.C. Fry, and M.L. O'Toole, eds. Champaign, IL: Human Kinetics. 1998. pp. 107-127.
2. Stone, M.H., H. O'Bryant, and J. Garhammer. A hypothetical model of strength training. J. Sports Med. Phys. Fitness. 21:342-351. 1981.
3. Fry, A.C., W.J. Kraemer, M.H. Stone, B.J. Warren, S.J. Fleck, J.T. Kearney, and S.E. Gordon. Endocrine responses to overreaching before and after 1 year of weightlifting. Can. J. Appl. Physiol. 19:(4) 400-410. 1994.
4 Nicholas A. Ratamess, William J. Kraemer, Jeff S. Volek, Martyn R. Rubin, Ana L. Gómez, Duncan N. French, Matthew J. Sharman, Michael M. McGuigan, Timothy Scheett, Keijo Häkkinen, Robert U. Newton and Francesco Dioguardi. 2003: The Effects of Amino Acid Supplementation on Muscular Performance During Resistance Training Overreaching. The Journal of Strength and Conditioning Research: Vol. 17, No. 2, pp. 250-258
5. Stone, M.H., H. O'Bryant, and J. Garhammer. A hypothetical model of strength training. J. Sports Med. Phys. Fitness. 21:342-351. 1981.
6. Fry, A.C., J.M. Webber, L.W. Weiss, M.D. Fry, and Y. Li. Impaired performances with excessive high-intensity free-weight training. J. Strength Cond. Res. 14:54-61. 2000.
7. Johnson, E.J. High power overreaching and dietary intake. Unpublished Master's thesis, University of Memphis, Memphis, Tennessee. 2003.
Read more here for maximum size:
==> 28-Days of Hardcore Training for Maximum Gains
I dug deep into the research and I don't mean to bore you
but I promise this knowledge is the key to achieving a
muscle-building breakthrough:
Overtraining typically requires a greatly prolonged
period of stressful training to achieve (1, 2).
In preparing elite training programs we will not
underestimate the adaptive abilities of the human body (3).
Sports scientists are overwhelmingly concluding that
individuals will never reach a true overtraining state (4).
Previous research in elite athletes has found an ability
to tolerate a threefold increase in training volume for
periods up to three weeks (3, 4).
A conclusion reached by Lehmann is that overtraining
resulting from load and intensity factors seems to resolve
faster than overtraining resulting from excessive training
volume. Overtraining from increased loads or training
intensity should resolve within a few weeks of rest (6, 7, 2).
It is my recommendation that instead of total rest, if one
feels they are in an over-trained state, a taper would be
more optimal (Wilson, J., & Wilson G., (2005)
In conclusion:
Re read the third point highlighted in light blue again.
Actually read it three times!
Do you now understand why I m convinced people suffer
from "undertraining syndrome" and don't come close to
overtraining?
It's not my opinion, the science supports it and that's why
regular guys are experiencing maximum muscle gains
through the information on this next page:
==> 28-Days of Hardcore Training for Maximum Gains
Keep training hard,
Mike Westerdal
CriticalBench.com
References:
1. Fry, A.C. The role of training intensity in resistance exercise overtraining and overreaching. In: Overtraining in Sport. R.B. Kreider, A.C. Fry, and M.L. O'Toole, eds. Champaign, IL: Human Kinetics. 1998. pp. 107-127.
2. Stone, M.H., H. O'Bryant, and J. Garhammer. A hypothetical model of strength training. J. Sports Med. Phys. Fitness. 21:342-351. 1981.
3. Fry, A.C., W.J. Kraemer, M.H. Stone, B.J. Warren, S.J. Fleck, J.T. Kearney, and S.E. Gordon. Endocrine responses to overreaching before and after 1 year of weightlifting. Can. J. Appl. Physiol. 19:(4) 400-410. 1994.
4 Nicholas A. Ratamess, William J. Kraemer, Jeff S. Volek, Martyn R. Rubin, Ana L. Gómez, Duncan N. French, Matthew J. Sharman, Michael M. McGuigan, Timothy Scheett, Keijo Häkkinen, Robert U. Newton and Francesco Dioguardi. 2003: The Effects of Amino Acid Supplementation on Muscular Performance During Resistance Training Overreaching. The Journal of Strength and Conditioning Research: Vol. 17, No. 2, pp. 250-258
5. Stone, M.H., H. O'Bryant, and J. Garhammer. A hypothetical model of strength training. J. Sports Med. Phys. Fitness. 21:342-351. 1981.
6. Fry, A.C., J.M. Webber, L.W. Weiss, M.D. Fry, and Y. Li. Impaired performances with excessive high-intensity free-weight training. J. Strength Cond. Res. 14:54-61. 2000.
7. Johnson, E.J. High power overreaching and dietary intake. Unpublished Master's thesis, University of Memphis, Memphis, Tennessee. 2003.
Read more here for maximum size:
==> 28-Days of Hardcore Training for Maximum Gains