As you know, muscles quite easily respond to all kinds of stress. And such an imaginary lightness leads to the fact that many athletes increase their working weight and do not pay attention to the state of their muscles at all. Thus, at a certain moment there is a risk of noticing that instead of gaining muscle mass, you are losing it, with all this you are also haunted by all sorts of injuries, and the general condition is not very good. These are all symptoms of overtraining.
Instructions
Step 1
Do not train on a "fail" system. It was once a very popular method for building muscle, but it greatly increases the risk of injury. It is recommended that you stop all your sets one rep before muscle failure occurs. After all, it is by this moment that the muscles reach the point of maximum activation, so there is no point in continuing further.
Step 2
If after training you often feel weakness, muscle aches, headaches and irritability, this means that you are training too much and you need to reduce the load. It is necessary to give up long training sessions for at least two weeks. After that, start alternating longer sessions with lighter, shorter ones.
Step 3
Reduce stress on the biceps and triceps, as these muscles are heavily involved during other exercises. It will be enough to do exercises such as pull-ups with a reverse grip and push-ups with a narrow stance of the arms.
Step 4
Constantly monitor the state of your body. If you feel a sharp pain, it means that something is wrong with the muscles. And if you do not want to have serious problems with the musculoskeletal system, in no case should you endure pain in muscles and joints. If you feel it while doing the exercises, immediately reduce the weight and pace of execution, carefully controlling the technique. If the pain persists, you should immediately consult a doctor.
Step 5
Reduce lifting weight. The day after training, the muscles should only whine pleasantly. And remember, in order for the muscles to become strong, it is not necessary to load them with unbearable loads every day. Reduce your training volume by 25-50%. Slow work plus an orientation to your own feelings will give you more benefits than hysterical loads.
Step 6
And, of course, remember to rest. After all, the lack of such will certainly lead you to overtraining. It takes the body 48 hours to stop protein synthesis, and the muscles are ready for stress again. Therefore, the best option would be to train three times a week.
