|
One of the biggest mistakes in bodybuilding is thinking that the more you train, the more daily exercise you do, the faster you will get results. If we look around us, in all other sports, such as soccer, basketball, etc ... the more we train, the better we will be. As in the study, the more we study, the more knowledge we will acquire. Therefore, it is normal to think that the more we practice bodybuilding the more results we will get ... But in this sport it is not exactly like that.best-oxandrolone-cycles
For those looking to gain muscle mass and for those looking to reduce body fat, spending too much time in the gym is often a waste of time.
So in this article we are going to try to explain why spending too much time on strength training can ruin your results. In weight training what matters is applying intensity , which has nothing to do with the amount of training.
1.- The hormonal factor
The endocrine system is the one that most influences the practice of any sport, but especially bodybuilding and fitness. When we talk about hormones, we can find two basic categories of them: catabolic (responsible for the loss of muscle mass) and anabolic (those that make us gain muscle mass). In the first case, we can take adrenaline and cortisol as examples. As for the anabolic we can we can talk about testosterone and insulin.
These hormones are normally opposite to each other, that is, anabolic hormones are inverse to catabolic hormones and can inhibit each other , depending on the physiological state, the needs and the amounts of each in each organism. Thus, for example, insulin has a high power to overcome cortisol. Cortisol, in turn, tends to inhibit the action of testosterone.
During physical activity, we release many of these hormones. What happens is that the longer the training (a lot of exercises or a long training time) the greater the release of catabolic hormones such as cortisol. This is because, when subjected to prolonged effort, the body is going to have great energy deficits and it is going to need substrates for gluconeogenesis and those that produce this stimulus are precisely some of these hormones.
On the other hand, the creation of inflammations due to prolonged workouts tends to increase cortisol, which is anti-inflammatory.
We can say that the catabolism that these hormones produce has a negative impact on the amount of muscle mass, that is, they degrade muscle mass. Therefore, if we do excessively long workouts in the gym what we are going to achieve is the opposite effect to the one we are after. Our muscles will degrade.
For a strength training to be optimal, it has to have a proper hormonal impact. High intensity exercises increase testosterone and GH levels , for example. These exercises, therefore, have great anabolic efficiency.
It is also necessary that the athlete has sufficient nutrients before and after training, even if their goal is fat reduction, to avoid muscle catabolism. Punishing the muscle in excess will not make us have better results, on the contrary.
2.- High probability of injury
Training through routines with a very high number of exercises or repetitions can cause the body to weaken and its structures to be damaged in many cases without sufficient time to repair itself.
When this occurs it is very likely that the dreaded injuries will arise. Therefore, it is not uncommon to meet people who, despite not lifting a lot of weight, develop break injuries or muscle strains for having done more repetitions than recommended.
Brief and well-executed training even prevents injury.
3.- The immune factor
Another point to consider is the decrease in the immune system against external threats. This is because when we train, the body is generating antibodies to combat the damage caused by training. With this "displacement" of the immune system the organism is more exposed to being attacked by external pathogens. It is no coincidence that most studies show a higher chance of developing upper respiratory tract infections after prolonged exercise.
Indeed, the inflammation processes generated by training are very important for development. The problem is when they start to be excessive and end up damaging our health.
Having a properly strengthened immune system is essential to optimize our recovery capacity and achieve better results. Sometimes, to help the immune system we can resort to supplementation with l-glutamine after training.
4.- The psychological factor
Everyone knows that the psychological factor is one of the most influential in the practice of any sport. To the point that it can directly regulate an individual's performance levels, improve or harm them.
The psychological factor in turn will be affected by physiological issues, such as hormonal problems and external issues, such as conversations, distractions, thoughts, etc.
It is more common to lose focus during long workouts , even if you want to stay focused. That is why many great athletes and coaches place great importance on doing short workouts to avoid loss of concentration.
It is important to optimize the training time to get it done in less time (maintaining the correct execution of the exercises, of course). It is recommended for this to combine multi-joint exercises and parallel training routines.
Therefore, we can conclude that there are ways to optimize our workouts in order to make them more productive in less time to achieve positive results without causing any harm.
We must remember that in bodybuilding the only thing that should be highly recommended is dedication, willpower and discipline.
|
