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How to Build Muscles
Quick Without Overtraining
Anyone who’s attempted to build muscles quick without a realistic
training program has probably experienced the symptoms of overtraining
such as fatigue, pain, injuries and even muscle loss.
Bodybuilders are often susceptible to overtraining injuries because
they think training as much as possible is the best way to build
muscles quick.
There’s a big difference between training smart and overtraining, but
that doesn’t mean you just get to sit back, do a few quick reps, see
results and avoid overtraining. Training hard and being
consistent with your regimen is definitely required to see results and
build muscles quick.
However, you also need to get sufficient rest and to figure out the
right combination of weight, intensity, rest, recovery and progression
to avoid overtraining and see the results you are after.
In a nutshell, overtraining will affect the entire body and you may
notice a host of symptoms that seem to be unrelated, but could all be
due to overtraining. Some of these symptoms are outlined
below.
Nervous System
- No appetite
- High blood pressure
- Weight loss
- Racing pulse
- Insomnia
- Fatigue
- Irritability
- More susceptible to infections and illness
- Slower muscle response
- Extreme Delayed Onset Muscle Soreness
- Micro muscle tears
Hormone Levels (these cannot be diagnosed without blood tests)
- Decreased testosterone levels
- Decreased thyroxine levels
- Increased cortisol levels
So, you may be thinking, “there are some side effects from
overtraining. If it can help me reach my goals and build muscles
quick, maybe I can just deal with them for a little while.”
The danger with this type of thinking is that overtraining will not
help you build muscles quick, and here’s why:
- To build muscles quick, they must fully recover
from the previous workout, every time. Overtraining works
the muscles before they have fully recovered, breaking down muscle
tissue before it has rebuilt, which makes it impossible to build muscle
quick (or slow)!
- Over-training makes you more susceptible to
serious health risks of the nervous system, lymphatic system and immune
system.
Take a step back and make an assessment of your current
status. Are you experiencing two or more symptoms of
over-training? Have you improved your performance since your
last workout on your quests to build muscles quick?
If, for example, you did eight pull-ups last week, but this week could
only do six, you may be over-training. To prevent over-training, you
must consider the following factors: training volume, eating right, and
rest and recovery.
Training
Volume
You’ll have to listen to your body here. Sometimes, training
guides based on weight, goals and other factors may be helpful, but for
the most part, your body will tell you what to do. Pay
attention to your recovery and if you are not improving every single
workout, you are likely not recovering enough and to build muscles
fast, you’ll need to decrease your workout intensity and increase your
recovery time.
The important thing to remember here is that to build muscles quick, if
you start your workout and notice you are not progressing or have not
recovered enough, STOP. As hard as it may be, skip the
workout and rest. It’ll pay off in the long run.
Eating Right
- We all know that if we put bad things in our
bodies, our bodies will let us know. To build muscles quick,
follow these basics for eating right.
- Eat breakfast every day. If you get hungry,
you’ve waited too long to eat. Eat 5-6 meals a day of
moderate size.
- Eat before your training session unless you are
trying to build muscles quick AND lose fat.
- Eat your biggest meal of the day within an hour
after your training session, every time.
- Don’t go low-carb - you need glycogen to
inhibit muscle tissue deterioration and build muscles quick.
Rest
& Recovery
Get a minimum of 7 hours of sleep each night and take days off between
training sessions. To build muscles quick, never train the
same muscle groups on consecutive days .
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Chris Alexander is the publisher of http://www.totalfitnessreport.com.
TotalFitnessReport.com is a website that helps users research popular muscle
building programs by providing unbiased facts and user
experiences.
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