The Friedrich Nietzsche training method: “That which does not kill us makes us stronger”.
Thirty years ago as an experiment, I tried that method on my arms; I over-trained them. My arms were sore for more than a week. During subsequent exercise my arms were significantly weaker for several weeks.
About that time I attended a seminar. The speaker was Arthur Jones, the founder and inventor of Nautilus. I asked him, “If given enough time for recovery would my arms come back stronger”. His answer: “You damaged yourself and wasted your time”.
A study bears this out. From this study Acute muscle damage as a stimulus for training-induced gains in strength:
“A single bout of damaging eccentric work did not enhance the response to conventional strength training and significantly compromised strength gains for several weeks.”
Over-training is damage; damage has a cummulative effect. If you don't think so ask someone older than you.
The proper dose of exercise is the amount that produces the best possible result. Anything beyond that is, at best, a waste of time and at worst, detrimental. Don't waste time and effort when exercising. At New Orleans Fitness Training and Austin Fitness Training we can help you improve with the proper dose of exercise.