*** The 2013 Gym Rats Thread ***

Having recently had to take a day off work because I had spent the last two days trying not to fall asleep in the afternoon. I can confirm that there is such a thing as overtraining. Or under recovering, depends which way you look at it.
 
'Doing it wrong'

But give us some more context... how long have you been training per day? how much sleep, what are you eating? and how long have you been lifting?
 
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Suarez7 said:
I don't see how anyone lifting heavy could possibly do more than a couple of hours in the gym.

Surely fatigue sets in and form starts to drop?
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Yesterday I was in the gym for 2.5hrs. Granted 1hr was spent assisting (perving) a young lady, but I was still lifting for most of that time. Whilst my form did not drop, I was so fatigued I felt ill this morning. So weak today :p

1 Hour is optimal time for me, after that it begins to feel less productive.
 
Any one have any experience of using beta alanine?

I've been over hearing good things about this. I understand in essence it allows you to perform better and not suffer so much fatigue during session?

Is it worth it?
 
Think i've damaged my trap, cant even hold my arms by my side without it causing pain :( I had just planned a new workout routine too, and recieved some MP Assualt 2013 forumla to try out, so frustrating.
 
Beta alanine is one of the few with some solid studies to back up it's effectiveness iirc, I'm sure someone will post them up.
 
Seems you're right:

The sports benefit of supplementing with beta-alanine lies mostly in its ability to raise muscle carnosine concentrations. In fact, beta-alanine is the limiting amino acid in carnosine synthesis, meaning that its presence in the bloodstream is directly tied to muscle carnosine levels.

To date, every study in which beta-alanine has been supplemented to human subjects has resulted in a significant increase in muscle carnosine. This stands in contrast to other iconic supplements like creatine, for which distinct responders and non-responders have been observed. But beta-alanine doesn't just work broadly; it also works well. Supplementation with beta-alanine has been shown to increase muscle carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks.

What's so special about carnosine, you ask? Well, aside from being a potent antioxidant, this peptide is one of your muscles' first lines of defense against the buildup of hydrogen ions (H+) during high-intensity exercise. This rise in H+ dramatically lowers the pH within muscle cells, negatively effecting enzyme function and muscle excitation-contraction coupling events that support continued, high-intensity output. Put simply, a drop in muscle pH is a major contributor to muscle fatigue.

Natural sources:

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