Find out the algorithm of work in bodybuilding for training and the secrets of how to control the intensity to start the process of anabolism and protein synthesis. Many athletes love to set personal records. This will allow you to assess your limits in future studies. Such small victories create a great sense of self. When using overload in bodybuilding the next day it may be difficult for you to put on your favorite T-shirt, but they are the best stimulant of muscle growth.
However, when you resort to overloading often, you may experience a feeling of falling physical parameters and a lack of energy. The reason for this may be overtraining, which is much talked about today. For most, it is evil, but not everything turns out to be so unambiguous. Let's find out if overtraining is bad or good.
What is overload?
For several decades, scientists and athletes have been observing a very interesting phenomenon. When the signs of overtraining, caused by high loads, begin to appear and after the athlete returns to the previous training regime, the effect of supercompensation is observed for a long time.
Simply put, an athlete's performance begins to rise rapidly. Scientists have done research on overtraining and agree that supercompensation after that is actually present. This is how the body responds to powerful loads. But here it is very important to understand the definition of the term "overload".
If with overtraining everything is more or less clear and this condition has symptoms common to each athlete, then with overload everything is somewhat more complicated. Overtraining in bodybuilding means short-term overtraining and a special way of increasing the volume or intensity of training in a short period of time.
Often, pro-athletes use overload, thereby causing symptoms of overtraining and subsequent supercompensation. We need to further narrow down the concept of overtraining syndrome. We can say that there are two types of this state. In one of them, the body stops responding to a monotonous training program, which leads to a decrease in athletic performance. It is caused by monotonous workouts, during which there is practically no progression of loads. Let's look at the main symptoms of overtraining:
- Decrease in the effectiveness of the training.
- The resting heart rate increases.
- Blood pressure rises.
- The production of testosterone decreases while the secretion of cortisol increases.
- Muscle pain increases.
- Immunity is weakened.
- Potency decreases.
There is another type of overtraining that can occur with frequent exercise. In this state, the recovery processes in the body stop, and the risk of injury increases. It is this state that you should be wary of. Everyone knows that testosterone is the main anabolic hormone and it is he who affects muscle growth. In the course of research, scientists have found that under the influence of powerful loads, its production slows down, but cortisol is secreted faster. At this point, the cellular structures of the muscle tissue increase their sensitivity to testosterone. This suggests that if you switch to a regular training regimen during the time, you may see a faster increase in mass.
Let's find out how this can be achieved in practice. First, it is necessary to reduce the amount of carbohydrates in the diet, thereby increasing the sensitivity of cells to this nutrient. At this point in time, the level and activity of the enzyme glycogen synthetase, which is responsible for the accumulation of glycogen, increases.
After that, it is necessary to carry out a carbohydrate load, which will lead to a rapid replenishment of the glycogen depot and its supercompensation (the muscles will be able to store more glycogen). The duration of the period described above is individual in nature and athletes need to learn to understand the signals of the body.
If you decide to use the overload method in bodybuilding, then you need to understand how thin the line separates you from critical overtraining is. You will not be able to immediately get the result and you need to make a decision about the appropriateness of such an approach to training.
How overload, long training and diets affect the bodybuilder's body, see this video:
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