Choosing how much to work out is one of the most difficult decisions a beginner bodybuilder must make. When someone begins a bodybuilding program for the first time after never having worked out with weights before, their body usually adapts quickly. Bodybuilders who are just starting will notice an increase in muscle mass and strength within the first few weeks, which will motivate them to push themselves even harder while training. This is where things start to go wrong. After the early burst of muscular growth, the body will start to plateau, and continuing the training will only lead to overtraining. Overtraining occurs if you don’t allow yourself enough rest time in between sessions. Too much exercise after a certain point can be damaging to your health and impede your progress
When you lift weights, your muscles develop primarily during the recovery phase when your muscle cells are repaired to meet the new demands placed on them by weight training. Muscles grow during this rebuilding process, and if they don’t recover enough, they won’t have time to repair their fibers. As a result, the muscle is strained, and its ability to grow is hampered. Beginner bodybuilders often believe that to preserve the gains they made at the beginning of their weightlifting program, they must continue to exercise harder. This is not the case. There commences the fatal circle of increasing overtraining, with the resulting lack of muscular growth and tiredness.
Bodybuilders who have the proper instruction will be able to recognize when they are overtraining and take extra time to recover when it happens. This could entail taking a few days off from exercising or scheduling additional rest days in between training sessions to let your body recover. A bodybuilder who is overtrained may need to reduce the amount of weight they lift during a workout. As the body is stressed, decreasing the intensity of the workout will help to avoid injuries and other health-related problems.
Overexertion-related muscular pain is usually pretty simple to treat. Take a couple of days off from exercise, and the soreness should go away. Recovering from a serious case of overtraining, on the other hand, can take up to four weeks of recovery. I advise folks to work with a physician and a personal trainer or coach to gradually return to exercise when it is safe to do so.
To help you recover after stopping exercise, your trainer may advise you to take two days off each week before starting back up again. Also, depending on your training plan and goals, it may be beneficial to reduce your exercise by 60% to 80% for a week every month. Overtraining, if left untreated, can lower your fitness level, affect your performance, compromise your immune system and increase the risk of injuries. Cardiovascular problems, such as heart damage and irregular heartbeats, can arise in the most extreme scenarios.
People who are just starting in bodybuilding should be made aware of this process so that they can plan their weight lifting program in such a way that they continue to see gains in muscle size and reduce the possibility of plateau periods where they appear to be making little or no progress.