Any anons on here ever experienced this? I think it’s affecting me just now
>plateauing on lifts
>insomnia
>low libido
>shitty recovery, sore for 48-72 hours despite easy recovery previously
>electrolyte imbalance
>loss of ambition
Usually low test symptoms but when I’m in my prime I test at above average levels. You guys ever feel anything like this?
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Let’s cut out the moron shit too:
>track calories religiously, eat at slight bulk
>6x a week PPLPPL
>gym time clocks in at about 1-1.5hrs per session
>not a coomer
>never taken a deload week (this is likely the issue kek)
and yeah anon, I’m seeing my regular doctor frequently. I’m about a week in to a forced rest period to be safe.
Bro he said he's over training and pplpplx is an absolute meme for most natties, especially for a guy in his situation. Please post body.
The ideal natty lifting schedule is abXabXabX
Do a deload week, homosexuals
One week of less training is not going to kill your gains
Also, stretch more
Do less volume.
I don't follow a split or strict routine, I just do a basic full body everyday. But, I don't cause DOMs or work for a pump. I just do the minimums. At most, I do 3 to 4 sets at 3 to 6 reps. I attack with maximum intensity instead of long sets and rep schemes.
I'll do floor presses for 3 to 4 sets with 185 for as many reps as I feel like I can do with proper maximum effort. Once I start to feel like I can't do a proper rep anymore, I switch to my next exercise like zerchers.
On days I'm not lifting, I do basic bodyweight pushups, pullups, jumps. I do these for sets of 4 to 5 with reps of 5 to 7. All of them are polymetrically done to cause a stimulus like weightlifting. I sprint on these days as well.
I pretty much can work my whole body, 6 to 7 days a week without feeling tired or sore or causing injury.
What’s your nutrition like, anon?
Do you feel like your workout merits you good results? Do you feel alright mentally and physically?
You may be on to something, I push myself every workout, because I don’t want to be a pussy, but my symptoms have appeared for about 8 months, albeit infrequently.
Thanks for the time to write this out by the way, anon.
>What’s your nutrition like, anon?
Pseudo-OMAD diet, just kind of worked for me. Usually consists of some kind of beef like ground or flank steak, usually a lb. A few servings of white rice around 2 cups and some yukon gold potatoes which are weigh in about 2 lbs. I eat in the afternoons typically, after I workout and shower. I might have 3 or 4 eggs next to my meal if I feel like them, not a lot of the time though. For any kind of dessert I have some yogurt and frozen berries, they're good with a bit of honey or a oatmeal cookie (I gotta lay off of the cookies and honey though lol, not the worst thing though)
Sometimes I'll snack on a granola bar or some jerky and water before hand, but I don't ate 3 to 4 meals across the day. Just that dinner once a day.
>Do you feel like your workout merits you good results?
I've stopped making noob gains, been lifting for about 5 years on-and-off. I've bounced between routines because of lack of commitment to them, but recently I've started just going in and doing more intensity over volume and I've felt it's working better for athleticism and strength. You will always get bigger when you get stronger, always.
>Do you feel alright mentally and physically?
Usually yes, this comes down to a lot of different people though. As they say, you're only as healthy as you feel. I feel heavy-eyed or a bit tired when I'm not actively working or doing something. When I'm working, I forget about being ever tired. On a scale of 1 to 100 of feeling tired with 100 being full awake, I'm about 94% on a good day and 86% on a bad day. I know that sounds dumb but that's the best I came up with.
Physically, I feel great. I can work long and perform my tasks with maximum intensity. I can run, jump, climb, fight, lift, hold, do whatever with great excess.
Not to shill, but I'd recommend this guy for all of your fitness info instead of this website: https://www.youtube.com/@willratelle8027
Queue up a lot of his videos and learn
Sorry for the late responses to the thread anons, OP back.
Thanks for the writeup anon, I'll take a peek at the videos. Do you ever feel exhausted after you eat? I get that issue sometimes. I think it has to do with a potential electrolyte deficiency. It evens out if I drink some gatorade.
Noted. Thanks anon.
I think I'll give it a good 2-3 weeks. I hear people say that'll resolve under-recovery.
Sure, but surely if they go at it for a year and a half and don't stay on top of food/sleep they'll blow themselves out too, no?
>but I had no clue how to train
Maybe this is me as well. I'm no moron by any means but I'm absolutely not a genius. Your words touch me anon, God bless.
Another thing I should tell you is:
Have fun.
Your morale will sink if you're forcing yourself to do the same lengthy program with the same scheduled breaks and set/rep schemes.
If you just do shit you enjoy for 45 minutes a day, as long as you're working hard at it and causing a stress to occur, you will get bigger and stronger. Avoid multiple exercises and stick to multi-joint movements like zerchers, cleans, presses, and plyometric exercises.
Have fun, and you won't feel as tired.
How long have you been doing the same routine? May need to cut back like said.
You should do your main routine for 2 or 3 weeks then do 1 or 2 weeks of a lower intensity routine, cycling between growth and recovery routines.
I switched from one 6 day routine to the PPL about three months ago. My previous routine I had been doing for about 1.25 years.
>chest/back
>arms
>legs + shoulders
x2 weekly
Call me a moron, but I seldom took deload weeks. I took time off for sickness or holidays, but they were far between for no more than two days or so.
post body you frick
It's time for a deload week
overtraining is a meme, prisoners can get jacked training all day because that's all they can do
>do workout
>rest
>come back and do another workout
If the weight feels harder you are over training/under recovering which after a few weeks will make you feel like death
If the weight feels the same, you are recovering but the overcompensation effect isn't kicking in, meaning you are recovering exactly as much as you are breaking down and not making gains
If it feels easier you are recovering and overcompensating and you should be feeling great
Sleep, libido, hunger, etc... don't matter until your really pushing over training in which case take a week off and start back off with a few light workouts that isn't pushing yourself.
As an experiment, try cutting the volume in your workouts in half for 2-3 weeks after a 1 week break. See if the weights start feeling lighter and you feel stronger. Keep the intensity on the sets you are doing the same, don't suddenly try to go all out on them either.
I've struggled for this for 5+ years until I said frick it and quit since I couldn't hit a 225/315/405. Then came back 2 years later with a fresh head, cut my volume in half and progressed way easier and further than I did in the past and then covid and lockdowns hit. I thought I had shit genetics, my best bench was 205x5 no matter how HARD I PUSHED. But my OHP I did occasionally for fun I managed to get to 185x5 without much difficulty, and my barbell row to like 245x10 so I knew I didn't have shit genetics but I had no clue how to train. It was just figuring out the secret, but no one can show you it. It's a feeling you develop with time and experience in the gym, or you just have an instinct for it. I'm 99% sure most of the "genetic freaks" you see out there are just people who have great instincts for training and recovering, or have excellent coaches.
so, 12 sets per week for a muscle group is enough?
if you're looking for pure strength gains you should train like oly lifters
6 sets 3x a week
that's 18 heavy sets a week
3 weeks in a row
first you do 3 reps then 4 then 5
increase rep per week
then deload and bodybuilding work whilst cutting ,then repeat the 3 week bulk and strength cycle
you can do this indefinitely until your knees,hips and spine are broken
Resting is more important than training. 3x a week in the gym is more than enough. Should be sedentary the rest of the week
This might be extreme but I agree, I've been sleeping on my rest.
Great advice anon. Much love, God bless.
I take a multi vitamin. I havent touched creatine in a while. I'll look into beta alanine.
What is his program?
>3x twink beatdowns until failure
>If you're cutting or were cutting recently :
Switch to maintence volume it's a lot easier and about 1/3rd of what your normal volume is. You can't gain on a cut and you don't do anything besides injure yourself lifting at full volume on a cut.
>if you're haven't had a deload in 2 months or more:
Consider doing that it's 2/3rds of normal volume.
>if your gym sessions are in excess of an hour:
Optimize a little more you don't need to do every lift in every session alternate days are good.
>if you're going to mechanical failure on every set:
Stop doing that. Keep at least a rep in reserve not just for safety but training to failure accumulates a disproportionate amount of fatigue. If you're doing a higher volume routine with less rest days it's going to bite you in the ass.
Apart from that I find taking a cool not cold shower before bed helps me sleep in summer a lot because I can't really get my temp down very well in temps not hot enough to sweat.
do you take any supplements like creatine or beta alanine? they really helped with my recovery
No but I take a low dose of asprin when I'm achy because apparently it helps prevent tendons and ligaments from scarring when they're healing.
So take a week off and find a program and diet that you can recover optimally on
As a natural 4 days a week should be the highest you go. Anything more either adds nothing or takes away from your progress
Change your diet and get more sleep anon