Gentlemen, you have been lied too by magazines and forums claiming that if you train more than three days a week in the gym, you will suffer from overtraining. That is just total crap. In fact it is hard suffer from overtraining. In order to overtrain, you have to work at a high intensity level for a long period of time. Check out this article in the New York times on overtraining. In the first paragraph it said the athlete “had been training hard without a break for 18 months”
18 MONTHS! Not 18 weeks or 18 days, but 18 months. Most typical weightlifting and training programs have a built in deload week every 4 or 5 weeks. So unless you are in the gym training hard multiple times a day for several hours each time and skipping your deload weeks, it is highly unlikely that you will become overtrained.
In the article Dr. Steven Keteyian, the director of preventive cardiology at Henry Ford Hospital in Detroit, when he was talking about overtraining in runners said the following:
“It doesn’t happen over a two-week period of time, and it is unlikely to strike someone running 20 miles or so a week or doing the equivalent amount of another endurance sport. Twenty miles is nothing, talk to me when you are running 50 miles a week. If you are a runner and have a steady history of running 40 to 70 miles a week and now you are pushing it to 80, 90, 100 miles a week and your times are dropping and you are feeling sluggish, then I’ll start to listen.”
- Dr. Steven Keteyian
While this article focused on runners, the principles can be applied to any The truth is, your body adapts to the stimulus provided. The guys in the gym 5 or 6 days a week are almost always in better shape than the people who are in the gym 2 or 3 days a week. The only exception to this rule are the people taking steroids. When you are injecting synthetic testosterone, your body does not need as much stimulation to grow.
Take caution when moving to a 5-6 day per week workout.
Your body is awesome and can adjust and adapt to many things. But make sure that you start off slow and work your way up. Jumping in with too much too soon is a recipe for disaster as you could easily hurt yourself. Not to mention, you would be extremely sore. To start off with training everyday. Follow something like Pavel Tsatouline’s Power to the People. There are a couple guidelines to training everyday (or nearly everyday). Pick a handful of exercises that hit the large muscle groups. Deadlifts, squats, overhead press, dips, pull ups, rows, etc. Start off at a relatively light weight and gradually increase the weight used each training session. After about 4-5 weeks (or earlier if you start feeling really fatigued) take a 1 week break where you do you do some new exercises. Kettlebell swings and body weight exercises are good to use that week. After that week is over, start the cycle again but at a higher weight.
I was able to add 100 pounds to my deadlift in 3 1/2 months using this kind of method. I deadlift every time I hit the gym, so normally 5 days per week.
Some important things to remember:
Get enough sleep – In order to train everyday you need to be well rested
Eat proper foods – Organic grass fed beef, eggs, pork, liver.
Have fun with it – Weight training should be fun. Change things up, use Fat Gripz, more reps, less reps, substitute or add on exercises
Listen to your body – If you are fatigued, back off for a day, just don’t make it a habit
That’s all there is too it.