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Matrix Mass Training

     Fitness Tips For 10/10/2012

Undertraining vs Overtraining

by Lester Maurice 
Author of The Matrix Mass System

I get emails all the time from people who have been working out for 
a long time (sometimes years) with little to no muscle gains to show
for all the hard work that they have done in the gym.

If you are not making gains in the gym it can be due to two factors,
either overtraining or undertraining. It is very important to know 
the difference between the two.

Weight training is all about getting your body to adapt positively to
the physical stress that you are giving it.

When you have the correct balance between sufficient stress and 
sufficient rest your muscles will get bigger and stronger.

Undertraining means you are not giving your body enough intensity, 
volume or variety of techniques to stimulate growth. 

You can't just go through the motions by doing the exact same 
workout with the exact same poundage week after week, month after 
month and expect to improve.

Pushing your limits and measuring your progress are the best ways 
to insure that you are not undertraining.

Overtraining means too much intensity, volume or frequency so that 
you are breaking down faster than you are building up. Usually the 
problem is not enough rest between workouts or not cycling your 
training efforts.

Overtraining could also come about because of too much other 
activity such as physical labor, sports, etc. or too much stress 
in your life. 

Too little sleep can also be a big factor, most people are getting 
only 6 hours this is not enough, try to get a least 8 hours every 

Also if you are not taking in enough protein and calories, it 
doesn't matter how intensely you workout, your body will not have
the necessary building blocks it needs to build new muscle tissue.

Lastly, inadequate hydration could be a problem also. Your muscles
are around 75% water, so make sure you are drinking 8 glasses of 
water every day. 

So if you reach a plateau you need to review all the above factors 
and figure out which one or ones need correction and fix it to get
yourself gaining again.

About the Author

Lester Maurice is the head of Matrix Systems a consulting group of 
personal trainers specializing in bodybuilding and fitness 
development located throughout Southern California. 

His new book "The Matrix Mass System" contains proven scientific 
methods to help you reach your full genetic potential in muscular 

For full details go to Matrix Mass Training Manual

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Undertraining vs Overtraining

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