Do less get more

 

 

 

 

 

 

 

 

 

 

We have all heard the term “less is more” at one time or another and one area where this really matters is with your training program.

 

I have spoken many times about the importance of recovery and recently experienced the benefit that comes from a much needed break first hand (more on that in a second).

 

When it comes to exercise, there is an inverse relationship that exists between exercise frequency and intensity- if you train too hard and too often something is going to give.

 

 

One of the mitigating factors to this is recovery (I spoke about this in my overtraining symptoms article).

 

Your muscles grow through a process called “super compensation” and this occurs while you are recovering- not while you are training. This mechanism of action is prompted by the breakdown of muscle fibres through the work you are doing in the gym.

 

This is why recovery is so important- once you have damaged those muscle fibres you have to allow for sufficient amounts of rest for super compensation (growth) to occur.

 

But how do you know when that is?

 

The simplest way to tell if you have allowed enough time for recovery between your workouts is by monitoring your strength.

 

If you return to the gym and find yourself getting stronger than you were last week then you are fully recovered. On the other hand if you find yourself struggling to lift the same or less weight then you need more recovery time.

 

I have always found strength to be the best recovery gauge in the gym but here are a few more indicators of overtraining for you to pay attention to:

 

Waking Heart Rate- if your heart rate is elevated several beats above normal upon rising.

Sleep- if you have broken sleep or have a hard time falling asleep or never feel fully rested.

Lean Body Mass- if you have a sudden decrease in muscle mass.

Attitude- if simply the thought of another workout makes you want to cry (click here is you need help with how to get motivated to exercise).

 

What You Should Do Next

 

The cure to fixing this problem is not always as easy as it appears.

 

Sure you could take a week off from training and this would probably take care of the overtraining part but what if you are an exercise junkie who just loves to train?

 

For some folks asking them to give up working out for a week is like asking them to stop breathing- they just can’t do it!

 

If this is the case then I recommend a de-loading week- and I don’t mean lifting those colourful plastic coated dumbbells that you find in the children’s toy section at Wal-Mart.

 

What you are going to do is reduce the volume of work that you do while still keeping the intensity (pounds lifted) relatively high.

 

In other words if you were squatting 100 pounds for 5 sets of 8 reps you will instead do 100 pounds for 1-2 sets of 8 reps.

 

This will allow for giving your body a break while still maintaining your strength.

 

I personally used this technique every 4-6 weeks or so (or whenever I notice any of the symptoms listed above).

 

 

This is also built in to the periodized training programs I wrote for my ebodi coaching program.

 

 

Hope this helps you to get the body you want faster!

 

 

Feel free to comment and share!

 

Bruce

This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

3 Responses to “Do less get more”

  1. helen says:

    Hey, some of us like those colourful walmart weights! :)

  2. val kukoraitis says:

    I think it is an excelent advice which i do follow from time to time, especially when i fill
    somewhat weaker as before. In my case is not an easy to tell if iam overtrining or just
    weaker from other work pertaining to the running household, looking after my wife , who had recently her right leg knee replacement operation.besides iam 85 years old and i train 7 days each week for approximately 45 – 60 min. and walk 4 – 5 miles each day.
    My basic training follows this routine.
    day 1. push muscles
    day 2. abdomen, legs and lats
    day 3 . pull muscle, bicep curls , bench press, squats and shoulder shrugs, pull down lats, concentratin curls,hammer curls and overhead bent arm raises.
    I am plannin to compete for afirs time on june 23 in las vegas in a Platinum category
    age group 80+.

    Sincerely Val Kukoraitis, Canada.

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