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Weightlifting Tips, Overtraining Can Kill Your Muscle Gains

October 3rd, 2010

Some guy in the gym finishes a hard set of barbell squats and re-racks the weight. He feels really tired and he takes a big swig from his water bottle. He looks down at his watch and presses the start button to begin counting down backwards from 2 minutes.

He saw on TV that 2 minutes is the perfect rest time between sets, and what he wants is to do it exactly in that way. So, the watch beeps and he’s be back in the squat rack ready for his next set of exercises with the weights.

2 minutes is up. His legs still feel weak, his heart still beats frantically and he doesn’t quite feel 100%, but that watch beeped and that means his time is up. He must perform his next set regardless of how he feels.

He unracks the weight and squats down. His legs still burn and he wishes that he could have had more time to prepare for this set. He puts forth a mediocre effort, re-racks the bar, and sets his watch for another 2 minutes. Bobby, just like a ton of other aspiring lifters in the gym, is making a deadly, critical mistake.

Working out in this way is really far from efficiency. His effort level is far less than his maximum potential. If he doesn’t change the way he trains, he will sacrifice a great amount of muscle growth.

Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.

It’s quite simple: it’s about lifting as much weight for the greatest number of reps that you possibly can. And repeat, and repeat, and repeat…

If you don’t rest enough between sets, you will not reach your maximum strength potential sacrificing the amount of weight you can lift, and also sacrificing the amount of muscle you can build. So, to begin the next set when you are still tired is the big mistake you should not make.

So, return to your exercise set when you feel you are again at 100% of your strength capacity. When will it be? When your body tell you so, listen to it an you will know when it is time to the next set.

The time between sets cannot be always the same. It will depend on the type of exercise you are performing. Some of them will tax the body much more heavily than others and obviously will take more time to your body to return to the ideal state.

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