WORKING HARD BUT NOT GAINING MAYBE YOU ARE OVER TRAINING

Over training is an increase in work in ones training program or excessive overload of a training stimulus coupled with an imbalance between these stresses and the body's ability to adapt because of which the body burn his own muscle to provide energy

You can also experience it if you are the one who is working out in the gym for 3 hours and 6 times a week with 10 different exercises on every body part.

 Some Ways To Identify Over training In Yourself:

1.Ongoing muscle soreness (chronic).

2.Decreased concentration.

3.Tiredness.

4.A drop in performance.

5.Increased joint and muscle-aches

if you find you are suffering from one or many of these symptoms then you are addicted to over training and if you keep Over training  it can literally lead to months or years of wasted training effort. The best way to cure over training, is prevention

How To Prevent Over training:

1.Stop Copying Other Routines

The problem lies in most of today's bodybuilding publications. We see the professionals looking freaky and massive, and read how they train twice per day, six days per week, and do 20 or more sets per body part! Most figure, "If that's how they got that massive, the same principals must work for me!"

What many fail to realise, however, is that because of steroids, growth hormones, and a plethora of other drugs

Trying to follow the routine of a pro bodybuilder will spell disaster for most of us, leading many down a road of frustration, and some to even quit altogether.

2.Workouts Should Last No More Than 60-75 Minutes

 There is no reason a workout should take longer than this. If it is, chances are you are doing to many sets and/or exercises, or, you are being far too social in the gym. If you are serious about getting big, get in the gym, do what you have to, and get out.

3.Most Work Sets Should Be In The 6-12 Rep Range

The rep range of 6-12 keeps the muscle fibers under tension for an ideal amount of time, and with enough resistance to affect growth. For your work sets you should shoot to reach momentary muscular failure somewhere between the 6th and 12th rep.