When following a muscle building program often people follow 3day workout routine. The reason behind the success of the 3day workout routine is that it allows you time to recover from your workout. The real key to building muscle is in the recovery. During the resting period your body heals and recruits more muscle fibers to prepare for the next assault. If you don’t allow this process to take place you will burn out or injure yourself. This is disastrous to your momentum. So the real trick is to train properly with the correct intensity and then to get the adequate amount of rest.
So what is the trick to seeing if you are actually over training during your 3day workout routine? Well the first signal you can use to gauge your recovery is whether your weight has increased. You should be aiming for at least a 5% increase in weight every two weeks for compound. To build muscle you need to progressively overload your muscle. If you show up at gym for your 3day workout routine and you cannot lift more weight than before then literally stop training. You can turn your 3day workout routine into a cardio session or better yet a stretching session. Your body has simply not recovered.
Another sign that you are over training is that your reps have not increased. It is okay if you are using the same weight that you used in one of your 3day workout routine; however, at the very least the repetitions should have increased.
Another major factor that is sometimes difficult to gauge is the intensity of your workout. Intensity is something akin to a function of time. If you perform the same exercise with the same weight but do it faster than your previous workout, then your intensity has increased. If you following a 3day workout routine and you find you cannot complete your workout in the same time that you did last time, then your body has not recovered and you need to rest.
So if you are following a 3day workout routine, generally you should have the time to recover. If you are experiencing the above three symptoms in your 3day workout routine then you need to be cautious of over training. Not achieving progress in one exercise out of five is a yellow flag. Not achieving progress in two exercises out of five is a red flag. This generally means you need time off or you will injure yourself.
To see a great sample workout that you can use for your own training check out 3day workout routine. This will show you the one real flaw in a 3day workout routine that can throw your training off.
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