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Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

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  1. I<3Bacon

    I<3Bacon Senior member

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    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.
     
  2. jarude

    jarude Senior member

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    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.
     
    Last edited: Mar 27, 2013
    1 person likes this.
  3. Flame

    Flame Senior member

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

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

    [VIDEO][/VIDEO]
     
    Last edited: Mar 28, 2013
  4. db_ggmm

    db_ggmm Senior member

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    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.
     
  5. tesseract

    tesseract Senior member

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    I was agreeing with you, i just quoted wrong somehow.
     
  6. Cool The Kid

    Cool The Kid Senior member

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    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.
     
  7. Lagrangian

    Lagrangian Senior member

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    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.
     
    Last edited: Mar 28, 2013
  8. RedLantern

    RedLantern Senior member

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    Somebody is looking for a 25lb plate . . . lol
     
  9. Rambo

    Rambo Senior member

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    +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.
     
  10. virus646

    virus646 Senior member

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    +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).
     
    1 person likes this.
  11. TeeKay

    TeeKay Senior member

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    Deloading doesn't have to mean taking a whole week off.
     
  12. virus646

    virus646 Senior member

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    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.
     
  13. jarude

    jarude Senior member

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    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.
     
    Last edited: Mar 28, 2013
  14. I<3Bacon

    I<3Bacon Senior member

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    ^ 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.


    I was actually expecting this from everyone... surprised it was the exact opposite. <3


    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.
     
    Last edited: Mar 28, 2013
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  15. TeeKay

    TeeKay Senior member

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    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.
     
  16. fuji

    fuji Senior member

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    I do not understand the 50% off shit, i'd rather just not do anything. I'm not going to go to the gym and bench 20kg dumbbells and squat 70kg for a bunch of reps. Thats not going to do anything.
     
  17. virus646

    virus646 Senior member

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    I guess it's more of a suggestion for newbies as some people may have difficulty taking a week off. Same reason as why there's curls in SPBR. Even John says it's because it keeps the Broz happy and does not impact negatively your overall training.
     
  18. conceptionist

    conceptionist Senior member

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    Tkjtg;
    Approx what bf % are you now and how strict are you with your diet in terms of food choices?

    I want to break the 10% barrier but it feels I've stalled for the last two weeks. I currently count everything I eat and make sure I hit my macros every day. I eat a lot of meat, some non fat high protein dairy and good sources of fat. I cycle carbs and calories for rest and workout days. Maintenance on workout days and -30% on rest days give me a avarage 400 kcal deficit per day.

    I still eat a very small amount of sugars, like fruit, cereals, some sauces and low calorie ice cream, but only on carb refeed days straight after training (as advised on Leangains)
     
    Last edited: Mar 28, 2013
  19. Cool The Kid

    Cool The Kid Senior member

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    This is what I am thinking. If I am not going to make or keep gains from a gym trip I will just spend my time elsewhere. Besides, usually after a burnout my first trip back to the gym is about where I was in peak form during the cycle.
     
  20. Cool The Kid

    Cool The Kid Senior member

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