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Random health and exercise thoughts - Page 1809

post #27121 of 49386
RHET bros, I'd like your input on CNS burnout. I've done it to myself before over a year go squatting then immediately deadlifting (dropped bar, had to sit down for 15min, crawled out of the gym, had zero desire to lift for ~5 days, felt like I was walking under water, etc).

Well, I've done it again. I idiotically maxed out 3 days in a row (and haven't deloaded once in 3.5 months). Warmed up for deadlifts… first rep of the working set, my vision blurred out and I got a ringing sound in my ears for a split second. Dropped the bar and I knew I fried myself again. It's worse this time though… last time, after a few days, I wanted to lift again. It's been 6 days and I have zero interest in doing anything physical. I'm a bit worried because I've had a constant mild and dull headache since then… but I also stopped drinking coffee immediately because it exacerbated the problem last time so I'm not sure if I'm having caffeine withdrawal at the same time. I actually am able to get 8-9hrs of sleep every night, but while I'm awake, it feels like I haven't slept a wink (motor skills a bit sluggish, not processing things upstairs as quickly as usual, general sleepy feels).

There isn't much info on the net, so if anyone has had experience:

1. How do I know when I'm ready to lift again (motivation is never a problem which is how I know I'm still b0rked)?
2. Should I ease myself back into it?
3. Should I disregard the Internet and see a doctor (I can already imagine a general practitioner telling me to just take it easy)?

I'm probably missing some minor details, but as I said, things aren't clicking upstairs as well as they normally do.
post #27122 of 49386
Quote:
Originally Posted by I<3Bacon View Post

RHET bros, I'd like your input on CNS burnout. I've done it to myself before over a year go squatting then immediately deadlifting (dropped bar, had to sit down for 15min, crawled out of the gym, had zero desire to lift for ~5 days, felt like I was walking under water, etc).

Well, I've done it again. I idiotically maxed out 3 days in a row (and haven't deloaded once in 3.5 months). Warmed up for deadlifts… first rep of the working set, my vision blurred out and I got a ringing sound in my ears for a split second. Dropped the bar and I knew I fried myself again. It's worse this time though… last time, after a few days, I wanted to lift again. It's been 6 days and I have zero interest in doing anything physical. I'm a bit worried because I've had a constant mild and dull headache since then… but I also stopped drinking coffee immediately because it exacerbated the problem last time so I'm not sure if I'm having caffeine withdrawal at the same time. I actually am able to get 8-9hrs of sleep every night, but while I'm awake, it feels like I haven't slept a wink (motor skills a bit sluggish, not processing things upstairs as quickly as usual, general sleepy feels).

There isn't much info on the net, so if anyone has had experience:

1. How do I know when I'm ready to lift again (motivation is never a problem which is how I know I'm still b0rked)?
2. Should I ease myself back into it?
3. Should I disregard the Internet and see a doctor (I can already imagine a general practitioner telling me to just take it easy)?

I'm probably missing some minor details, but as I said, things aren't clicking upstairs as well as they normally do.

i was in literally the exact same situation as you last winter. i was maxing out all the time, didn't regulate intensity by going balls-out training to failure on everything, no deloading and pushed it too far. i PR'd on everything and then crashed hard the next week. wasn't able to pull a single at the same weight as my 5RM the week before and started experiencing extreme mental fatigue, all around shittiness and lack of motivation. same thing as you - the thought of physical activity was sickening and i legitimately felt like something wasn't right in my head. i did just about everything wrong after that and my gains went down the shitter and i went on a path of inconsistency which lead to injuries and more failure.

i can almost guarantee the "LOL DELOADING" response from 90% of this thread, but ignore it. take a week or two and enjoy not lifting and eat whatever. lifting takes a hard toll on your body and cns, and the mental aspect of dieting can be a strain as well. you're not in any spot to be maxing out or doing hard training right now, so enjoy taking some time away. disregard a GP because they'll tell you some shit about "oh lifting is bad" or something similar. just take some time to feel normal again, because it will happen. after you feel like a regular human being again, get back to your normal training. don't jump on to new programming or start a cut or a bulk or whatever - get back to what you were working at. i got so sick of doing the same routine that i switched gears completely and it was a huge mistake. i don't know how your training is structured, but in your first week back i'd either pick a conservative % of your max or work up to an easy 3rm/5rm/whatever rep range you work in and progress from there. change some assistance movements, do something "fun" - but make sure you're still pointed in the same direction.

treat it like a temporary setback, not a world-ender. two steps forward, one step back... you're still in a great spot right now. take time to feel good again and then get back on what you were doing before. you might feel bad about taking some time away, but having a couple weeks off and then a couple weeks getting back into the groove and working back up to where you were is nothing compared to how off-track i got.
post #27123 of 49386
My uni gym bros are psyched for Singapore's 2013 PL open.

this guy will probably win. and he's my bw.
post #27124 of 49386
Quote:
Originally Posted by Cool The Kid View Post

People's capacity to recover and move weight is blunted in a caloric deficit. That's the same for everyone. You have to change your workouts to reflect your calories and goals.

Different cuts are different, so are people, so are goals in a cut. Not everyone has to cut volume, or wants to, or needs to, or should. To suggest that everyone cut volume in a cut isn't bad advice, but it cannot be good advice for everyone.
post #27125 of 49386
Quote:
Originally Posted by APK View Post

OK, but those people are the outliers. Every medication has its potential side effects. It's something to consider, but his post made it sound like anyone who uses fin gets ED.
I was agreeing with you, i just quoted wrong somehow.
post #27126 of 49386
Quote:
Originally Posted by db_ggmm View Post

Different cuts are different, so are people, so are goals in a cut. Not everyone has to cut volume, or wants to, or needs to, or should. To suggest that everyone cut volume in a cut isn't bad advice, but it cannot be good advice for everyone.

I guess we will just have to agree to disagree. Cutting volume in a cut is universal like progressively loading for hypertrophy. If the goal is to cut fat, and the method is employing a caloric deficit, the capacity for reps and sets is cut drastically. Growth is pretty much out of the question after about 2-4 weeks. So lifting to grow and getting the calories from food has to be different from lifting to hold on to muscle while you get calories from fat. There are a lot of hormonal and physiological changes that happen in a cut that just don't let you lift to a growth potential.

I know when I did my first cut (anecdote alert) I tried to up the volume and wound up frying my CNS + losing muscle. Last cut I did, I cut back on volume and maintained a lot more strength. It is what it is though. If you can cut and lift like you're bulking, cool, but I would try what's worked for others and can be explained scientifically first.
post #27127 of 49386
missed the rack today when reracking my finisher squats after max snatch + cj. good thing there was just something silly like 120 on the bar so nothing else was hurt except my ego.
post #27128 of 49386
Quote:
Originally Posted by Flame View Post

My uni gym bros are psyched for Singapore's 2013 PL open.

this guy will probably win. and he's my bw.

Somebody is looking for a 25lb plate . . . lol
post #27129 of 49386
Quote:
Originally Posted by jarude View Post

i was in literally the exact same situation as you last winter. i was maxing out all the time, didn't regulate intensity by going balls-out training to failure on everything, no deloading and pushed it too far. i PR'd on everything and then crashed hard the next week. wasn't able to pull a single at the same weight as my 5RM the week before and started experiencing extreme mental fatigue, all around shittiness and lack of motivation. same thing as you - the thought of physical activity was sickening and i legitimately felt like something wasn't right in my head. i did just about everything wrong after that and my gains went down the shitter and i went on a path of inconsistency which lead to injuries and more failure.

i can almost guarantee the "LOL DELOADING" response from 90% of this thread, but ignore it. take a week or two and enjoy not lifting and eat whatever. lifting takes a hard toll on your body and cns, and the mental aspect of dieting can be a strain as well. you're not in any spot to be maxing out or doing hard training right now, so enjoy taking some time away. disregard a GP because they'll tell you some shit about "oh lifting is bad" or something similar. just take some time to feel normal again, because it will happen. after you feel like a regular human being again, get back to your normal training. don't jump on to new programming or start a cut or a bulk or whatever - get back to what you were working at. i got so sick of doing the same routine that i switched gears completely and it was a huge mistake. i don't know how your training is structured, but in your first week back i'd either pick a conservative % of your max or work up to an easy 3rm/5rm/whatever rep range you work in and progress from there. change some assistance movements, do something "fun" - but make sure you're still pointed in the same direction.

treat it like a temporary setback, not a world-ender. two steps forward, one step back... you're still in a great spot right now. take time to feel good again and then get back on what you were doing before. you might feel bad about taking some time away, but having a couple weeks off and then a couple weeks getting back into the groove and working back up to where you were is nothing compared to how off-track i got.

+1 to this. Just step back for a bit, take a vacation from lifting, have lots more sex, go on a cheat binge and gain 5lbs, just do something to get your shit centered. Lifting isn't the be all, end all. And its certainly not worth getting to a point where you don't want to engage in physical activity again.
post #27130 of 49386
+1, take some time off but please fix your training. There's no reason to have this situation repeat itself again under normal circumstances.

I usually take 1 full week off after 3-4 months or during big holidays(Christmas).
post #27131 of 49386
Deloading doesn't have to mean taking a whole week off.
post #27132 of 49386
50% reduced weight or less days should be enough. I take a week off because life takes over. I usually come back stronger so I don't see any reason to stop doing it. For exemple, I got sick past Monday, serious enough to stop lifting for few days. Got a PR in bench, deadlift and probably will have in military press this afternoon.
post #27133 of 49386
Quote:
Originally Posted by TKJTG View Post

Deloading doesn't have to mean taking a whole week off.

in usual circumstances, yes. simply cutting volume is fine when you're doing a deload before you've gotten to anything resembling cns exhaustion. in a situation like this taking time off is the best thing he could do.

there's "deloading" because its generally a smart practice and you do it as a preventative measure. then there's the consequences of never deloading and pushing intensity too hard for too long, which is what mr bacon did - you can't just drop a few sets and get back to 100% in one week. i've been in his situation and i can confidently say he just needs time away.
post #27134 of 49386
Quote:
Originally Posted by jarude View Post

i was in literally the exact same situation as you last winter. i was maxing out all the time, didn't regulate intensity by going balls-out training to failure on everything, no deloading and pushed it too far. i PR'd on everything and then crashed hard the next week. wasn't able to pull a single at the same weight as my 5RM the week before and started experiencing extreme mental fatigue, all around shittiness and lack of motivation.

^ this verbatim. I can see how one can get drunk on gains. This was a good lesson/reminder to NOT train on my scheduled rest days and actually use the programmed-in deload weeks.
Quote:
Originally Posted by jarude View Post

i can almost guarantee the "LOL DELOADING" response from 90% of this thread, but ignore it.

I was actually expecting this from everyone... surprised it was the exact opposite. <3
Quote:
Originally Posted by jarude View Post

after you feel like a regular human being again, get back to your normal training.

Last time, I felt right again after 5 days but still took a full week off. Been a full week already and I still feel spaced out with the "barely there" headache... I guess I'll know when I know.
post #27135 of 49386
Will be deloading after comp(7.5 weeks!!) and by deloading I mean eating a shitload of food and not lifting for at least a week.
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