| As a trainer going on 20 years, I have heard a number of suggestions andideas about how to train, but there are a number of principles that can't be disputed. Generally speaking, over-training varies from individual to individual depending on genetics--fast and slow twitch muscle fibers. Look for the signs of over-training. Briefly, they are: not sleeping well, muscle soreness stretching out to several days, lack of progress, irritability, etc. Also, workout routines should vary and choice of exercise does make a difference. Use a variety of techniques and be aware that there are certain exercises that are contra-indicative (they invite injury or should never be done or one should learn proper technique).
One last point, the amount of time you spend in the gym does make a difference. Research does indicate that your level of testosterone during a workout does make a difference in what kind of results you can expect. For most men, testosterone peaks in the first hour and then begins to diminish thereafter. It has been concluded that if you get your exercise in during this period of time, you will see the best results. So, working out more than hour and a half is not very productive for almost everyone.
My last suggestion is that many of you should look into research provided through American College of Sports Medicine and ACE. The only publications that seem to provide some research-backed information would be Muscle Media 2000 and Weider's Muscle Fitness, yet these are often full of personal opinions. The best option, if you can, is to read ACE's and American College of Medicine's professional publications that address this area of weight training and cardio.
Good luck everyone! And if you can afford to hire a knowledgeable/experienced trainer, do so. Find one that is certified by American College of Sports Medicine and/or ACE - and yes, there other associations that are reputable as well. Just don't pick someone who looks big and talks a good story. Ask for references and testimonials, check out their educational background - look for someone with an exercise physiology and/or kinesology educational background. Watch out for things that sound to good to be true, they probably are not true. Just as few thoughts for you to consider.
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