Since bodybuilding is a physical sport, a lot of people run into some problems inevitably, if you want to know what are
negative physiological indicators or overtraining symptoms. Keep reading.
So a lot of people explain to you that there is no such thing as overtraining, others say that you should deload every 4 week. So who is right and how can you know how to listen?
GET TO KNOW YOUR BODY
Even tho it has been shown that there is no real risk of muscle loss in 1 or 2 weeks of not training, specially if you keep your diet in check. There is also no need for a deload if it is not necessary. Let me explain this;
You are progressing, you feel great, your recovery is on point, you do not have symptoms of overtraining, but you deload because someone told you to deload every 4th week. That week of progress will be lost. In this case there was no real benefit on deloading.
In other case let’s suppose you have been training for 7 weeks and you are having a lot of laboral stress, besides of that you are cutting and you haven’t been sleeping well, you experience headaches and joint pain as well as low libido. Then the right thing to do in that situation is optimize sleep, nutrition, and maybe even some relaxation for a week to let your body and mind recover from the added stress of your workouts.
These two examples are great for the day to day lifter, this means that after a period of time you will definitely be able to tell the difference for when you need to deload and when you don’t. I advise this because knowing your body will give you a lot of benefits when it comes to bodybuilding. Of course you don’t have to wait for a lot of overtraining symptoms to develop to deload, many people including myself will notice a few weeks before when something if “off” like becoming very irritated, feeling weak in workouts despite good nutrition, having unusual DOMS, and the list goes on.
Imbalance of the neuroendocrine system
Suppression of the immune system
Depressed Physical Profile
Joint and or physical Pain
Negative physiological indicators when it comes to frequency, volume and exercise selection:
People often argue what is the best training frequency, volume and the best exercises. The simple truth is that there is not a one size fits all. Let me give you examples, if you don’t recover well with a 3x frequency maybe you need a 2 times frequency. If you have trouble recovering from 12-15 heavy sets per muscle group, you may want to reduce that training volume, if your buddy built a big chest with weighted dips but when you perform the exercise you simply don’t feel right and have elbow pain, maybe it’s time to ditch the weighted dips.
Pain, swelling, unconventional symptoms, recovery issues, they are all negative physiological indicators, which mean that you likely need to change something on your training program that is causing the issue.
That’s how you need when you need a deload and why, do you have more suggestions? Let me know in the comments.