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Bodybuilding



Main article: Overtraining

Overtraining refers to when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons that overtraining occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and training at a high intensity for too long (a lack of splitting apart workouts). Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.[26] To avoid overtraining, intense frequent training must be met with at least an equal amount of purposeful recovery. Timely provision of carbohydrates, proteins, and various micronutrients such as vitamins, minerals, phytochemicals, even nutritional supplements are acutely critical.

It has been argued that overtraining can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested that if one is planning a restful holiday and they do not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can rest easily and recuperate and grow. Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes.[27] However, the vast majority of overtraining that occurs in average bodybuilders is generally unplanned and completely unnecessary.[28]

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See also

For a list of words relating to used in bodybuilding, see the Bodybuilding category of words in Wiktionary, the free dictionary
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References

  1. ^ Klein, Alan M. (1993). Little Big Men: Bodybuilding Subculture and Gender Construction. Albany : State University of New York Press.(3)
  2. ^ Homepage Sandow: Historic Photographs of Early Bodybuilders - The Sandow Museum: History of Bodybuilding - A Tribute to Eugen Sandow.
  3. ^ The Mr. Olympia Bodybuilding Contest Trophy and Medal - I.F.B.B.: THE STORY OF THE MR. OLYMPIA TROPHY BY DAVID L. CHAPMAN. BIOGRAPHER OF EUGEN SANDOW. Article
  4. ^ Theunissen, Steve. Arnold & Steroids: Truth Revealed. Retrieved on 2007-02-27.
  5. ^ Trends in Strength Training. Center for disease control (July 21, 2006).
  6. ^ 10 exercise myths. Center for science in the public interest (January 2000).
  7. ^ "Sculpted trend spurs women to pump iron", MSNBC, MSNBC, July 20, 2006, pp. 1. Retrieved on 2007-05-25. 
  8. ^ MacDougall JD, Elder GC, Sale DG, Moroz JR, Sutton JR (1980). "Effects of strength training and immobilization on human muscle fibres". European journal of applied physiology and occupational physiology 43 (1): 25-34. PMID 7371625. 
  9. ^ Manore, MM; Thompson J, Russo M (March 1993). "Diet and exercise strategies of a world-class bodybuilder.". Int J Sport Nutr. 3 (1): 76-86.. Dept. of Family Resources & Human Development, Arizona State University. PMID 8499940. 
  10. ^ Michael W. King, Michael. Substrates for Gluconeogenesis. IU School of Medicine.
  11. ^ Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27. PMID 15107010
  12. ^ Protein: a guide to maximum muscle: confused? Let us separate the gristle from the meat, Samantha Heller, Men's Fitness, April 2004 http://www.findarticles.com/p/articles/mi_m1608/is_4_20/ai_n6002944
  13. ^ Bodybuilders & Protein Part 2, Tom Venuto http://www.bodybuildingforyou.com/articles-submit/tom-venuto/bodybuildiers-and-protein-2.htm
  14. ^ Protein Handbook for Beginners, Jeff Bahar, Bodybuilding.com http://www.bodybuilding.com/fun/protein8.htm
  15. ^ Protein Cycling by Chris Aceto. Retrieved on 2007-01-19.
  16. ^ Your nutrition problems solved; This month: pre- and postworkout nutrition, calculating protein intake and adding simple carbs FLEX Magazine, January 2005
  17. ^ Author L. Rea's Core Performance: Truth For Excellence In Physique & Performance -- Soy Proten Sucks! Article
  18. ^ http://www.maxmuscle.com/index.cfm?fa=article&doc_id=116&subcat=science Estrogens, Testosterone & Phytoestrogens By Mike Falcon
  19. ^ Eugene Shippen; William Fryer (1998). The testosterone syndrome: the critical factor for energy, health, and sexuality: reversing the male menopause. New York: M. Evans. ISBN 0-87131-829-6. 
  20. ^ Bellisle F, McDevitt R, Prentice AM (1997). "Meal frequency and energy balance". Br. J. Nutr. 77 Suppl 1: S57–70. PMID 9155494. 
  21. ^ Taylor MA, Garrow JS (2001). "Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter". Int. J. Obes. Relat. Metab. Disord. 25 (4): 519–28. PMID 11319656. 
  22. ^ Philen RM, Ortiz DI, Auerbach SB, Falk H (1992). "Survey of advertising for nutritional supplements in health and bodybuilding magazines". JAMA 268 (8): 1008-11. PMID 1501305. 
  23. ^ Schroeder E, Vallejo A, Zheng L, et al (2005). "Six-week improvements in muscle mass and strength during androgen therapy in older men". J Gerontol A Biol Sci Med Sci 60 (12): 1586-92. PMID 16424293. 
  24. ^ Grunfeld C, Kotler D, Dobs A, Glesby M, Bhasin S (2006). "Oxandrolone in the treatment of HIV-associated weight loss in men: a randomized, double-blind, placebo-controlled study". J Acquir Immune Defic Syndr 41 (3): 304-14. doi:10.1097/01.qai.0000197546.56131.40. PMID 16540931. 
  25. ^ Giorgi A, Weatherby R, Murphy P (1999). "Muscular strength, body composition and health responses to the use of testosterone enanthate: a double blind study". Journal of science and medicine in sport / Sports Medicine Australia 2 (4): 341-55. PMID 10710012. 
  26. ^ Testosterone Nation - The Warrior Nerd: Overtraining or Under-eating? Part 1 by Lonnie Lowery, Ph.D. Article
  27. ^ Smith DJ (2003). "A framework for understanding the training process leading to elite performance". Sports medicine (Auckland, N.Z.) 33 (15): 1103-26. PMID 14719980. 
  28. ^ Testosterone Nation - The "Imperfect" Training Program. by Keats Snideman. Article

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