Overtraining !

Ryan303

Ryan303

Member
Alright guys . Could really with all information and advice you have got around over training , I no summet got to give but with the job I have being so demanding on physical labour I can’t see no other way other to stop training all together for a few weeks even if I do my body still under a lot off stress from work (ground worker , brick layers labourer ) just could really do with few ideas off how to work and over come overtraining ! My joints hurt muscles hurt , have no grip strength .. and just no energy st all .. I’ve put my training to e.o.d atm and previously had 5 days off gym all together ?! Any help be greatly appreciated Thankyou
 
Overtraining is complicated to diagnose, there’s no 100% answer it’s a combo of a bunch of little things. Most noticeable would be a decrease in training intensity or weight even when trying to maintain intensity. So in other words you may bench 135 for 10 one week but the next week you may only get it for 8 even when you’ve rested and eaten properly etc. General feeling of tiredness and lethargy, mentally foggy etc. Not eating as much will be an indication too, and sleeping worse or not at all is another factor.

The biggest thing is the drop in training, if you find yourself getting weaker for weeks in a row with all other things accounted and controlled for such as eating and sleeping, then it’s possible you’re over training. It’s extremely hard to clinically overtrain though. Overtraining has to do directly with overstimulation of the nervous system which causes it to tire out and stop responding to stimulus. This can last weeks or even months and in some extreme cases, can be permanent.

An easy way to diagnose over training is looking at heart rate variability week to week and seeing if your sympathetic nervous system begins to take over more and more control. This is impossible to do without an EKG however and is therefor extremely costly and time consuming.

One of the studies we ran while I worked in a lab looked at the link between overtraining and blood flow patterns. We had people take weekly questionnaires to see at what point they thought they were overtraining and most of them incorrectly assumed they were overtraining weeks before it happened. However it took some people months to recover so you have to be careful with overtraining, easiest way to fix it is deload for a bit but don’t take entirely off. Keep the body moving.
 
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Thanks for your reply man great detail , yeah all off the symptoms are there today is killing I’m at work and feel mentally stupid not switched on like I normally am , body aches every we’re but more middle area off legs just constant ache , elbow joints and bottom back , my energy level so low ... even just walk up n down to pick things up finding my balance is poor .. just don’t feel great at all
 
Just deload for the week, move through the motions but keep everything light. Light pushups and bw squats etc. keep the intensity low and see if that helps. Prolly just getting sick. As I said it’s really really reallllly hard to overtrain unless you’re doing something like collegiate or pro sports or competitively lifting for big events.
 
A lot has to do with diet, water intake, and rest. If you’re getting enough rest and taking in enough calories over training should be less of an issue. I think it depends on your job as well on how you feel day to day. If your job is very labor intensive and you’re training hard it’s easy to over train in my opinion.
 
I agree on the water, food and rest.
And my personal suggestion.... If you aren't taking anything, I'd do a short run of a cortisol control agent.
 
Ryan303 said:
Alright guys . Could really with all information and advice you have got around over training , I no summet got to give but with the job I have being so demanding on physical labour I can’t see no other way other to stop training all together for a few weeks even if I do my body still under a lot off stress from work (ground worker , brick layers labourer ) just could really do with few ideas off how to work and over come overtraining ! My joints hurt muscles hurt , have no grip strength .. and just no energy st all .. I’ve put my training to e.o.d atm and previously had 5 days off gym all together ?! Any help be greatly appreciated Thankyou
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You can train each muscle twice a week and likely you won't be overtraining.
 
Ryan303 said:
That all being fine if you didn’t work 9 hours a day lift and pushing heavy loads constantly mate , all body work out all day just about
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I mean I have been doing just that, obviously you need the right intake of nutrition rest etc. You kinda feel when you have to rest and that's why I go by feeling and not by what seems logical but isn't always. I don't look at one day as the rest day, Monday to Friday and if I'm too tired Friday I rest and go Saturday etc. I think doing 2-3 days on, 1 day off is a pretty safe way of doing it.

Not saying this is how you should do it but I don't think you have to be worried about overtraining.
 
Ryan303 said:
Alright guys . Could really with all information and advice you have got around over training , I no summet got to give but with the job I have being so demanding on physical labour I can’t see no other way other to stop training all together for a few weeks even if I do my body still under a lot off stress from work (ground worker , brick layers labourer ) just could really do with few ideas off how to work and over come overtraining ! My joints hurt muscles hurt , have no grip strength .. and just no energy st all .. I’ve put my training to e.o.d atm and previously had 5 days off gym all together ?! Any help be greatly appreciated Thankyou
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When you begin to debate about yourself and overtraining, chances are you need a rest or deload week. If you have continuously trained months in a row, take a week off.
 
When you say ground work brick layer I think you’re talking about the same thing I do. It’s laying brick pavers. When work gets tough I consider that my workout and I save any weights for the weekend and I don’t over exert myself in the gym. Listen to your body. Laying brick/pavers is a workout on its own and it’s f*cking intense.
 
If you wanna strength train during the week then stick to body weight exercises. You can still make progress and it’s easier to recover from.
 
YoungThor said:
When you say ground work brick layer I think you’re talking about the same thing I do. It’s laying brick pavers. When work gets tough I consider that my workout and I save any weights for the weekend and I don’t over exert myself in the gym. Listen to your body. Laying brick/pavers is a workout on its own and it’s f*cking intense.
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Yes mate block paving but we also do house extensions so it’s either I’m laying blocks on the ground and stoning up or I’m handling bricks or concrete blocks for building houses both a killer
 
Ryan303 said:
Yes mate block paving but we also do house extensions so it’s either I’m laying blocks on the ground and stoning up or I’m handling bricks or concrete blocks for building houses both a killer
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Yeah all that’s brutal. I strictly stick to putting blocks in the ground. The type of work we’re in is great for building functional strength. We strengthen muscles that we don’t even know the name of. It’ll make your whole body strong from head to toe. I would say that work is great for getting stronger and more cut but it’s not great for getting big bulky muscles like a bodybuilder. Take enough gear and I’m sure you could fix that though.
 
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