Why training too much can stop you from getting fitter

The word over training sounds like a swear word for some, a term used by the weak to justify inactivity. It seems that when a plateau strikes the only logical conclusion is that the volume of training needs to be increased. In the case of the majority this is true, because the majority don't train at all. In the minority who pay close attention to their diet and exercise it simply isn't the case. 

The reason for training is to invoke a positive adaptive response in your cells. All exercise does this in a different way. The way to quantitatively measure this is by recording down the amount exercise you do in each session. If by the next session there is no measurable increase in the exercise, then training has failed. That means there has been no response, because of over training.

The causes of a lack of progression are twofold:

• The intensity of training is too low
• The recovery period between sessions is inadequate

At this point, try not to think about which source you feel your plateaus are likely to be coming from, as I will elaborate further, just focus on where your training could be more effective.

Intensity  
Every exercise you complete should be done to failure on the last set. It may sound like the spiel of a masochistic coach, but there is solid grounding behind it. In order to give your cells a significant enough reason to change, they must be challenged maximally to the point where they are inadequate for the demands under which they are placed. Anything less and the results will be less apparent. 


Recovery
Assuming the intensity was correct to produce an adaptive response, the most important part is allowing your body time to recover. 

Consider this; training is not the part of your week where you get stronger, in fact it is where you aim to get as weak as possible. Muscles are broken down and emptied of fuel, leaving you exhausted and feeble. The period following training is where you can sense yourself getting stronger, given good nutrition and rest, your body rebuilds itself more capable than before. 

If recovery is inadequate then there is a constant cycle of weakening the body, and never improving.  The same goes for nutrition, if the building blocks are not there, then the body cannot adapt positively.



The largest mental obstacle to overcome is the common cultural concept that 'more is more', that training more results in greater gains.
It is good advice that in order to emulate someone, first get a grip on their habits and then imitate them. Unfortunately this isn't always the best idea, as many people looking to get bigger and stronger want to emulate bodybuilders. 

Top professional body builders are very lucky, they are part of the small percentage of people who can train an enormous volume and recover quickly. The other factor is their steroid intake which cuts recovery time dramatically, which means following the programme which Arnie did may well be too intense for you. 

The difference is exactly the same as a dark skinned person and a light skinned person undergoing the same tanning programme. The light skinned person will be unable to keep up with the rate of progression and will get sun burnt (overtraining the skin).

If you are looking simply to put on size and strength then begin by training each body part once a week, if you make gains then great. Increase the frequency and continue to do so until you start to plateau. Then reel it in a bit and carry on from there. Train as much as you can, but don't lose sight of the need for constant progression from adequate recovery.