I don't want to wait until my lifts completely tank. Are there any early warning signs you guys watch for that tell you it's time to ease up?
For me it's my sleep. I'll be exhausted all day, then lay in bed staring at the ceiling. That's usually when I know I've been pushing too hard.
I stop getting excited to train. Normally I'm counting down until gym time, but when I start making excuses to skip sessions, I know it's time for a deload.
My elbows and knees start aching even on lighter lifts. That's always my first warning.
Bro, if every workout feels like you're trying to hit a PR and your pumps disappear, you're probably not recovering enough. I'd take a few easier days before digging yourself into a bigger hole.
Mood changes hit me before anything else. I get irritated over the smallest stuff and don't even realize it's from training until I back off.
Appetite goes down, energy tanks and suddenly the weights feel glued to the floor. Been there more than once.
I track my morning resting heart rate. If it's elevated for several days straight and I'm feeling beat up, I'll cut my volume in half for a week. Usually comes right back.
Honestly, most of us don't overtrain we just don't recover enough. More food, better sleep, and an occasional deload have done way more for my gains than trying to grind through every workout.