I'm not talking about torn tissue, but mainly about micro-traumatization of connective muscle tissue, commonly named sore muscles. For that, you need lots of proteins. So your second thing after workout should still be eating. Then sleep and rest a lot. Overtraining If you train too frequently, the body uses its energy completely for recovering purpose and no time is left for the buildup process.
Beginners normally come into overtraining after their first months of training.
They are still fully motivated by their beginner gains they've made, where excess leads to success. First they don't even notice that they get weaker. One good solution is to learn to listen to your body. If its the first day the tension or the soreness went away completely, wait another day to be sure there was time to grow. If you are training with fully recovered muscles it has the big advantage of a really great pump.