One of the biggest problems a newbie bodybuilder faces is determining how much to train. When they start a bodybuilding program, after having never exercised with weights before, the body generally responds relatively fast. Within the first few weeks, the new bodybuilder can see gains in muscle size and a firming of the body and this encourages them to train harder.
This is where the problems start. After the initial burst of muscle development, increasing the training will only lead to a case of over training since the body will start to plateau for a while. Over training occurs when the muscles haven’t had sufficient time for recovery.
The muscles being subject to weight training would mean that during the period when the muscle cells are rebuilt, the main process of development occurs to cope with the increased demands of the weight lifting. Without sufficient recovery, the muscles won’t have time to rebuild the cells and it is during this rebuilding process that the muscles become bigger.
This leads to the muscle getting over worked and growth is stunted. The newbie bodybuilder will think that they need to train even harder just to maintain the gains that they were seeing in the initial stages of their weight lifting program if they don’t have the correct knowledge. Thus begins the downward spiral of more and more over training, and the resultant lack of muscle growth and fatigue.
With correct guidance the bodybuilder will be able to see when they are getting into a state of over training and allow themself a little more time to recover. A few days rest from exercise as well as more rest days between training sessions may be involved here. Alternatively, the over trained bodybuilder might need to reduce the amount of weights lifted during a training session.
Reducing the intensity of the training will help to eliminate the possibility of injury and other health related problems as the body’s immune system is put under stress.
Before they start training, people who are just beginning bodybuilding for the first time need to be made aware of this process in order for them to plan their weight lifting program in a way that they will continue to see gains in muscle size and fitness and reduce the possibility of the plateau periods where they appear to be making little or no progress.
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