Overtraining and Periodization
You started to workout because you enjoy the pump it brings when you hit it hard in the gym, but lately you have found that your motivation drops to an all-time low. You don’t see any changes in body composition, the workout itself no longer feels intense, and eventually you quit visiting the gym.
The above scenario is common among lifters, because the increased stress level from constantly performing vigorous exercises is what causes the biochemical imbalance in your brain and makes you feel lethargic the whole time.
The lack of rest in one’s lifestyle will also cause the rise of inflammatory chemicals such as cortisol, IL-6, and TNF-a in our body, which can lead to a more tensed, sympathetic state. This phenomenon is also known as ‘overtraining’.
What Are The Possible Causes Of Overtraining?
Excessive Oxidative Stress
Oxidative stress is caused by the imbalance between reactive oxygen species and the antioxidant defense that are responsible for defending the cells against free radicals. Too much oxidative stress can deal a blow to your health, as this will cause damage to mitochondrial proteins, cells, and even DNA.
Glycogen Depletion
Those who are on a vigorous exercise regimen and low carb diet are more susceptible to overtraining, as glycogen depletion can alter the production of chemical compounds found in central neurotransmitters.
Disruption To A Person’s Lifestyle And Behaviour
As the mood, sleep, and behaviour of a person is affected, the central nervous system will attempt to bring these physiological changes back to normal. As such, there will be less drive provided to working muscles, resulting in impaired performance.
Inflammation
The increased level of cytokine suggests that there’s an imbalance between training and rest. Constantly performing at a high level will push the body into a state of chronic inflammation, and this can also affect the immune system of an individual.
The persistent fatigue and apathy can be detrimental to one’s performance and health in the long run, but reducing too much weight will produce minimal physiological adaptation, and there won’t be any performance improvement. To make sure you’re getting the physique you want without overtraining yourself, it’s advisable that you introduce periodization into your training.
Importance of Periodization in Weight Lifting
Each phase has it’s own training program. This allows lifters to constantly challenge themselves, making sure that they’re stepping up their game to keep themselves motivated throughout the whole year.
The periodization cycles can be divided into several cycles. Different objectives in each phase will guarantee to push you towards achieving individual brilliance and shattering any plateaus that’re within your pathway to success.
Types of Periodization Schedule
There are 2 types of periodization schedule, which are linear & nonlinear.
Linear periodization has a long buildup period that consistently increases the intensity. For example, lifters may perform their exercises with the same intensity for 3 weeks, followed by a week’s break, and continue with this pattern over the period of a year.
Nonlinear periodization is similar to linear periodization, with the exception that the intensities will increase in an undulating manner.
Which One Should I Choose?
Both formats have been shown to be effective in improving exercise performance. However, nonlinear format would be a better option for those whose schedules are affected by life’s random pattern.
All the muscle fibers in your body — be it fast, slow, or intermediate — responds best to unique resistance. Large, fast twitch fibers will only be engaged when you’re pushing near your 1RM, while smaller, slower fibers can be activated through the increase in volume. A well-designed training routine should involve both type of training to engage all the muscle fibers.
All in all, implementing periodization into your training routine allows you to continue making progress towards your goal, and this will constantly keep you motivated and challenged.
