Can I train every day or this will lead me to overtraining? PDF Print E-mail
 
You can train every day if you allow your body to recover. This means that you have to focus on quality work and not quantity. If you load yourself with big volume f training daily, eventually you will get burned.
Do everything in moderation. Training is no exception.
When we train for strength it is recommended to train everyday and stay fresh.
The reason is that the more you practice a lift the better you become at it and the more weight you are going to handle.
Essentially you teach your body to produce power. You have to look at your training as practice and not just lifting. The more we practice a skill the better we become at it.
So practicing your lifts daily will get you very strong provided that you don’t overdo it.
A very good method that reflects this idea is the following:
We will discuss the method using the dead lift as an example.
Start with a very light weight and do a set of 5. Increase the weight progressively doing sets of 5 until you reach a weight that you can lift for 10 times. Then do 2 sets of 5 with 3 to 5 min rest. The warm up sets, should be no more than 3.
Train daily, 5 times per week and rest at weekends. After 3 or 4 days add 5% to the bar or 2,5 kg which ever is less. Soon things are going to start to get heavy and eventually you will reach a load that you will not be able to lift for 5 reps.
Rest for a week and start a new cycle starting with a weight heavier than the one you started the previous cycle.
By doing just 2 sets of 5 per day you will keep yourself fresh and you will be able to train everyday.
Moreover you will get very strong and your muscles will get denser.
Use 2 or 3 exercise max with this program. Pick the exercises that have the most bang for your buck, like dead lifts, presses etc.
There are also other methods that can be used for daily training and we will discuss them in future articles. Programs employing these methods can be found on the program section of the site.