Sounding the Alarm (page 2 of 2)

So instead of constant overload, consider using a stair step approach.

Take running for example. A good running program will increase your mileage over time, but also contain "fall back weeks." Instead of running 10, 15, 20, 25, and then 30 kilometers every week, you would structure your program so that you run 10, 15, 20, then fall back to 15, 20, then 25, then fallback to 20, 25, then 30. It will take you longer to reach 30 kilometers, but by building in the periods of lighter load, you allow your body to actively recover and avoid the exhaustion stage.

This same principle applies to weight training. Psychologically, it is the reason why it makes sense to have vacations and to relax on the weekends, so that you can avoid mental exhaustion as well as physical exhaustion. Because mental stress can create the same symptoms in your body as physical stress, it is good to balance your training with your work life as well. If you have a particularly stressful week, you may need to back off the training to compensate and fully recover. If you use your training to "let off steam" pay special attention to your recovery afterwards.

Now you have an understanding of the GAS principle. Don't be afraid to sound that alarm because we are looking for adaptation. However, be sure to balance your training and build in periods of rest so that you can reap the benefits of overcompensation without ending up in the red zone.