over did it at the gym and now feeling it
super on edge, insomnia, irritable, scattered thinking ect. ive been taking mag, zinc, eating lots, ill try and sleep and nap as much as possible. anything else i can do to help? meditate?
Overtraining - tips to get over this
do a deload week at 60% your regular weight
A whole week? damnn cuh im leaving gainz on the table
im pretty noob gains rn, i used to lift alot years ago but have been coach potato since covid. only been lifting for a few months at very low volume
This post reveals you as a dyel
If you’re truly fatigued you will gain more long term by just having a week off or a light week. Many programs (especially intermediate and above) have deload week(s) built in.
Yeah i guess youre right. ill have to input an off weak/de load into my routine. How often should i put them in once a couple months or just off how i feel?
I thought i was doing it slow lol guess ill have to do it slower. when you say maintain intensity what do you mean exactly, i assume not the same weight? or do i keep weight the same but drastically reduce volume?
not a bad idea
I just googled very simple beginner routine, push pull legs 9 sets only each workout, max heavy tho, for a few months. felt good so added a few extra accessory lifts to each workout and ive been doing that for about a month. probably training 4 months total now, used to lift alot 2011-2016 but then lost my routine but went sporadically till covid then couch potato sedentary work life
This
wasnt me lol
>I thought i was doing it slow lol guess ill have to do it slower. when you say maintain intensity what do you mean exactly, i assume not the same weight? or do i keep weight the same but drastically reduce volume?
Same weight, less sets is the easiest way to do it. Alternatively if you lift 3 days a week you can eliminate one. Just whatever let's you get 1/3rd off your weekly volume (or whatever is closest t9 1/3rd) It can take longer than one week if you're doing it reactively meaning you waited to deload until you started experiencing symptoms of overtraining. Where as proactively is when you deload before you even feel like you need to. Usually in preparation for a harder mesocycle. In either case you need to be eating at least maintence or higher.
Thank you for the advice. Are you the anon that also experiences overtraining? what to learn more about it, how to manage fatigue, any other small changes i can make
One of them probably. Fatigue is pretty simple to manage but almost impossible to quantify.
Try to make workouts more compact. Workouts that run over 60-90 minutes depending on individual increase cortisol.
Avoid true mechanical failure by a couple reps except for one set every other week or so to see if you can add weight.
If your routine is almost entirely heavy compounds try to split your set goals for muscle groups into about 1/3 heavy compounds 1/3rd medium compounds (things that have good recruitment but aren't as heavily loaded weighted pullups, db bench, split squats) 1/3rd accessories.
Don't assume because someone can handle the fatigue of more hard work that you can. If you want to increase your fatigue threshold look into how they do it in sports and cardio because they have a much better grasp on it than most lifters.
If all else fails get a coach not a PT.
No one cares.
Increase volume slow
Deload proactively if you're prone to it.
Reactive deloads take as long as it takes to get over it.
As long you maintain intensity on the sets you are doing it you won't lose anything.
gay
Get some massage at the spa to unfuck your body.
There is nothing you need to do other then the basics of healthy living. Good diet, get quality sleep. Depending on how much you have overdone it you are probably good to go again in a week. Yeah that is a week of rest.
What is your training like? What routine are you doing? Have you been adding stuff to your routine? Going to failure on everything? I tend to a overtrain a lot and i am curious to hear how you did it
Are you not going to answer? Was the OP just a troll? There can be no actual fitness talk on this place. Are you scared of replying or?
reduce your volume AND training frequency to 2 solid sessions a week (permanently if you're a natty)
deload days / deload weeks are a glorified waste of time that could be better used on literally anything else in your life, literally a lively brief walk would be better for your general fitness than cramming an unneeded lifting session in your week
there's nothing you could actively do to increase your recovery capacity - getting a surplus of calories and sleep will help only marginally, spa will just have a cosmetic effects, you simply need enough time to recover
stop being compulsive-obsessive about lifting and realize your actual recovery cap is pretty low and it's very easy to do more than you could actually benefit from
2 days a week forever?
yeah, as long as you go hard, not only that, you don't even need a lot volume to hit the gains cap
it wasn't a tailored advice, it was a general advice to every natty lifter who's not a genetic outlier
nah i used to do heaaaps of exercise when i was into the gym i think my body isnt used it to yet.
Can i do a multi day fast over my off week or is that too much stress on the body and i should fully relax
>bro as a natty you need to work out maybe one, two days a week max
What if lifting is the only thing I have in my life and days where I don’t lift are almost physically painful for me
this guy gets me.
lifting is fixing all my mental problems, metabolism, everything. 4 times a week is great for me i would love to go 6 lol