Severe case of over-training.

[eat big]

Severe case of over-training?

Over the course of the past 2.5 years I've taken about 6 breaks off, no longer than 6 days.

April 20- 24th 2006 was my last break and I have recently had AWFUL performance in the gym as you all know. Should I just not train this week, concentrate on school because exams are stressing me, and start 5x5 next monday?

 

[xblitz44x]

If you've got some exams and you feel overtrained I'd take a week. I recently took a vacation to the caribbean for a week and now I feel better than ever. Just expect to start light the week you come back and make sure you KEEP YOUR DIET IN CHECK for the week off. If you don't eat enough your strength will fall off.

 

[reigninghard]

Re: Severe case of over-training?

Over the course of the past 2.5 years I've taken about 6 breaks off, no longer than 6 days.

April 20- 24th 2006 was my last break and I have recently had AWFUL performance in the gym as you all know. Should I just not train this week, concentrate on school because exams are stressing me, and start 5x5 next monday?

suck it up and push through that bullshit.

 

[eat big]

Re: Severe case of over-training?

suck it up and push through that bullshit.

I have. I'm pretty fucking tough when it comes to lifting. I don't take breaks off except when I feel it is absolutely necessary. I take 45 second breaks in between every set too.

I appreciate the encouragement, but I really think I'm over doing it. I had headaches for a while and they went away recently after I stopped going.

 

[reigninghard]

Re: Severe case of over-training?

I have. I'm pretty fucking tough when it comes to lifting. I don't take breaks off except when I feel it is absolutely necessary. I take 45 second breaks in between every set too.

I appreciate the encouragement, but I really think I'm over doing it. I had headaches for a while and they went away recently after I stopped going.

fair enough bro..guess your body is trying to tell you something..ive been sick this week and i cant wait to get back..it sucks not being able to workout

 

[eat big]

Re: Severe case of over-training?

fair enough bro..guess your body is trying to tell you something..ive been sick this week and i cant wait to get back..it sucks not being able to workout

I couldn't wait to get back either after my last break. Got back and performed poorly. Taking this week off and preparing for the 5x5.

 

[overcome73]

Try taking a week off and then lowering the volume a little. Maybe concentrate on only a few core exercises with limited sets and increase the poundages each week. You could be overtraining with too many sets, reps. Thats just my suggestion.

 

[Guinness5.0]

If you set up your 5x5 run properly, the first week will be quite easy and will serve as a deload. Have you plugged your 5rm's into the excel spreadsheet at madcow's website? You'll look at week 1 and realize it's a cakewalk.

Of course, there's nothing wrong with having priorities - take a week off if you think it'll help your grades. You have your whole life to lift.

 

[anotherbutters]

Take the week off. It won't kill you and you'll come back mentally and physically refreshed. The first week or two of the 5x5 will help you too, as G5.0 said.

 

[perp69]

One week off will not kill you. Sometimes what I will do is try some different things out like practice cleans, speed training, bands, chains, etc. that way you still you get some lifting in but just so hard. I have also taken a week off every now and then and it does not bother me I just feel better when I come back. Good luck on the exams.

Perp

 

[Sassy69]

Over training = under recovery - it all has its place.

 

[silver_shadow]

are you getting enough carbs? are you sleeping enough? is your sleep deep and restful? just some other things which you might consider.

 

[eat big]

are you getting enough carbs? are you sleeping enough? is your sleep deep and restful? just some other things which you might consider.

I get enough carbs and I am sleeping great.


I'll just take the week off. I haven't supplemented in a long time either -- I'm used to supplementing as well.

 

[silver_shadow]

I get enough carbs and I am sleeping great.


I'll just take the week off. I haven't supplemented in a long time either -- I'm used to supplementing as well.

what kind of supps? IMO most supps are unnecessary.

 

[silver_shadow]

another thing, i believe you were planning to change your routine.... has that happened and if so when?

 

[eat big]

another thing, i believe you were planning to change your routine.... has that happened and if so when?

That will happen next Monday. Supplement wise, I am talking about creatine which has helped me in the past very much. This is the longest I've ever been off of creatine too.

 

[silver_shadow]

maybe you should just take another 1 to 2 weeks off before you start your 5x5 (isn't that what your starting?). for how many weeks have you been using creatine at a stretch? i've never cycled it but i hear that coming off after a long time is similar to coming off AAS... not sure how true. i never use creatine except during PCT.

 

[mekannik]

Re: Severe case of over-training?

Over the course of the past 2.5 years I've taken about 6 breaks off, no longer than 6 days.

April 20- 24th 2006 was my last break and I have recently had AWFUL performance in the gym as you all know. Should I just not train this week, concentrate on school because exams are stressing me, and start 5x5 next monday?

So you want an opinion on a situation with no background provided?

What are your 'awful performances'? Injuries (minor, major, chronic)? Fatigue? Are you coming off a cycle of AAS? Natural? What are your goals/lifting methodology?


I am just now coming off a 4 week layoff from lifting - still have to visit an orthopedist - but by no means was I not active during that time. I learned to really stretch for the first time. Looked at correcting imbalances. Setup a yearlong lifting cycle. In other words I gave my mind & body a break. And I can definately see the benefits already.

 

[eat big]

Re: Severe case of over-training?

So you want an opinion on a situation with no background provided?

What are your 'awful performances'? Injuries (minor, major, chronic)? Fatigue? Are you coming off a cycle of AAS? Natural? What are your goals/lifting methodology?


I am just now coming off a 4 week layoff from lifting - still have to visit an orthopedist - but by no means was I not active during that time. I learned to really stretch for the first time. Looked at correcting imbalances. Setup a yearlong lifting cycle. In other words I gave my mind & body a break. And I can definately see the benefits already.

Awful performances means my lifts are dropping and my desire to lift is dropping. No injuries yet. I believe I am fatigued. I am all natural. I am about to switch to 5x5.

Shadow, I would take creatine for a few months on, and a few months off. I've now been off since January. Longest break off of creatine, along with stress and mundane training has probably gotten me I think.

Keep in mind, I just took 4 days off in April.

 

[silver_shadow]

if stress is involved, i'd take a break and come back refreshed and ready to start a new program. i don't think you should be relying on creatine... JMO

 

[mekannik]

Re: Severe case of over-training?

Awful performances means my lifts are dropping and my desire to lift is dropping. No injuries yet. I believe I am fatigued. I am all natural.

Keep in mind, I just took 4 days off in April.

You just answered your own question. Take a step back and be realistic. Unless you have one in 10 million (or more) genetics - or are on AAS, the human body can not take tolls of lifting non stop. That includes perdiodization.

Your lifts and supposed fatigue indicate physical depletion. What do you think will happen if you continue to push thru this plateau? That is an injury waiting to jump on your ass. Then a time out will be necessary. Painful. And longer than a voluntary one.


Your mental fatigue is also obvious if your desire to lift is ebbing. Give yourself two weeks. Take 4-5 days and do nothing. NOTHING. Then devote some time to a good stretching regimen, throw in some cardio or sports activity. And wait. Visit the gym at day 10 or 11 and see if you are champing at the bit to get on the bench or in the power rack. If you are - then plan on coming back AFTER your whole rest period is complete.

Believe me, I have been thru both kinds of layoffs and the tolls we take on our bodies (natural lifters especially) is greatly underestimated.

 

[eat big]

Re: Severe case of over-training?

You just answered your own question. Take a step back and be realistic. Unless you have one in 10 million (or more) genetics - or are on AAS, the human body can not take tolls of lifting non stop. That includes perdiodization.

Your lifts and supposed fatigue indicate physical depletion. What do you think will happen if you continue to push thru this plateau? That is an injury waiting to jump on your ass. Then a time out will be necessary. Painful. And longer than a voluntary one.


Your mental fatigue is also obvious if your desire to lift is ebbing. Give yourself two weeks. Take 4-5 days and do nothing. NOTHING. Then devote some time to a good stretching regimen, throw in some cardio or sports activity. And wait. Visit the gym at day 10 or 11 and see if you are champing at the bit to get on the bench or in the power rack. If you are - then plan on coming back AFTER your whole rest period is complete.

Believe me, I have been thru both kinds of layoffs and the tolls we take on our bodies (natural lifters especially) is greatly underestimated.

Cool. Just supported what I thought. Thanks homey. Cynical Simian told me to have a stretching/practice session to practice movements used in the 5x5. I will do that in several days and stretch as you recommended. I've already been off since Sunday. Thanks.

 

[Tweakle]

you need to deload, a week of going through the motions with light weights (50% of normal) focusing on doing picture perfect reps nowhere near failure (or even taxing yourself) is what I do. 'deloading' on intensity while maintaining or upping volume or effort negates the effect of the downtime.

eat as normal, get your sleep and try to relax as much as possible... you'll be good to go in 7 days