| Bodybuilding in sports science parlance is the | | | | with the approach of some veteran trainers and the |
| systematic use of physical routines to build strength, | | | | subtle effects of overtraining, which is also harmful for |
| stamina, flexibility and muscle mass. Professional | | | | bodybuilding goals: |
| bodybuilding has been around since the sixties and | | | | "As their muscles are unable to recover from the |
| remains a popular professional and recreational activity | | | | effects of their training regimen, they become easily |
| today. | | | | fatigued, often lose motivation, encounter training |
| Overtraining is one problem with bodybuilding. | | | | retrogression with resultant staleness, and/ or develop |
| Overtraining occurs in both new bodybuilder and | | | | acute or chronic injuries (American Academy of |
| veteran bodybuilders. The premises, motivations and | | | | Orthopedic Surgeons, 1984; Kibler, Chandler, & |
| consequences are different for the two types of | | | | Stracener, 1992)." |
| bodybuilders. | | | | Proper recovery time |
| Overtraining by novice bodybuilders | | | | Proper recovery time is necessary to make a |
| For novice bodybuilders, too much training often results | | | | bodybuilding regimen work. What is recovery time? As |
| in unnecessary soreness and injury. In some cases, | | | | we all know by now, bodybuilding actually takes a toll |
| too much training can make the workouts unbearable. | | | | on the human muscles. The toll in the human muscles |
| For novice bodybuilders, there is often the | | | | result from the overload formula, or the overloading |
| misconception that one needs to exert extra effort in | | | | principle that is done to build muscle mass. From a |
| the beginning of the program to get results. Fact is, the | | | | biological point of view, the overload principle is |
| body will continue to lose weight as long as you simply | | | | unnatural to begin with. The unnatural nature of the |
| exercise. | | | | overload principle means that the human frame is |
| Simple exercises such as walking burn the same | | | | pushed to particular heights that it was not primarily |
| amount of fat as other more rigorous activities. One | | | | designed to endure. |
| only needs to do the exercises regularly to lose | | | | The good thing here is that the human frame is |
| weight. Losing weight is key to effective bodybuilding. | | | | capable of adapting and can "grow" tremendously |
| Overtraining by veteran trainers | | | | during periods of sustained physical overload. The |
| According to John H. Downing of The Journal of | | | | overload formula should not be abused to gain more |
| Physical Education, Recreation & Dance, the | | | | muscle mass - natural bodybuilding simply does not |
| problem with veteran bodybuilders is different: | | | | work that way. According to Downing: |
| "Some veteran trainers, who followed correct training | | | | "Atha (1981) suggested that beginners train three days |
| progressions in the beginning of their programs, | | | | per week (e.g., Monday, Wednesday, and Friday) to |
| develop a more subtle manifestation of over-training. | | | | achieve adequate rest and recovery." |
| They increase their training frequencies to five to | | | | "Experienced lifters should take into consideration their |
| seven times per week and fail to see expected gains | | | | training goals, type of exercises, and workout |
| because they do not cycle their workouts effectively. | | | | intensities when determining their rest intervals, although |
| As they increase their workout frequencies, they | | | | the rule of thumb is usually to rest individual muscle |
| decrease their allotted recovery time." | | | | groups at least 48 hours between training bouts (Atha, |
| Furthermore, Downing emphasizes other problems | | | | 1981; Fleck & Kraemer, 1997). |