It is known that muscles quite easily respond to all loadings. And such imaginary ease leads to the fact that many athletes increase operating weight at all don't pay attention to the condition of muscles. Thus, at some point there is the risk to notice that instead of gaining muscle bulk, you lose it, at all this you also are pursued by all injuries and the general state not really. They are overtraining symptoms.
1. Don't train on the "negative" system. Once it was very popular method for accumulation of muscle bulk, but it strongly increases risk of the trauma. It is recommended to stop all the sets for one repetition before there comes the muscle failure. By this moment of the muscle reach the point of limit activation therefore to continue there is no sense further.
2. If after the trainings you often feel weakness, muscle pains, headaches and irritability, it means that you train too much and it is necessary to lower loadings. It is necessary to refuse at least for two weeks long trainings. After that begin to alternate long occupations to easier and short.
3. Reduce loads of bicepses and tricepses as on these muscles are rather strongly involved during performance of other exercises. Will enough perform such exercises as pulling up by the reverse grip and push-ups with narrow setting of hands.
4. Constantly you watch the condition of the organism. If you felt sharp pain, it means that with muscles something is not right.something is not right.something is not right. And if you don't want to have serious problems with the musculoskeletal system, to you it isn't necessary to suffer from muscle and joints pain at all. Having felt it during performance of exercises, at once lose the weight and tempo of execution, carefully controlling the technique. If pain didn't pass, it is necessary to see the doctor immediately.
5. Reduce weight for rise. Next day after the training of the muscle have to ache only pleasantly. Also you remember in order that muscles became strong, it isn't obligatory to load them with excessive loadings every day. Reduce the training volumes by 25-50%. Slow work plus orientation to own feelings will give you big advantage, than hysterical loadings.
6. Well and, of course, you remember rest. The lack of that by all means will result you in overtraining. The organism needs 48 hours in order that protein synthesis stopped, and muscles were ready to loadings again. Therefore trainings three times a week will be the optimal variant.