posted Wed, 05/23/2018 - 17:36
2336
Psychological stress VS Gain
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Lately I am noticing a decrease of the performances, in gym . In some periods I train 4 times to the day, other times 3. I am testing several techniques of training, I am writing the weight that I add every week. All this but is stressful, at least for me. Sometimes I train a single muscle, once to week; other times, every muscle I train it two times to week. I always train myself beyond the limits, always loaded. All this confusion has become stress. Sometimes I feel drainage.
You, as trained? Which technique used? How many days? Variations of exercises and techniques?
Trained to feelings? You write on paper the results?
How from title, when it can influence stress in arena?
How you make to win this situation?
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Indeed, you are not robot. In such moment i just take a break and getting strength for another gym ex.
basskiller89I think you're over thinking this one brother. Don't get overwhelmed with this, it's pretty simple. If you go to the gym and tear your muscles you're going to grow. The difference between tearing your muscle with 100lbs or 70lbs is probably not going to make as much a difference as you're thinking. Take a week off if you need and mentally re group. Listen to your body. I think 3-4 days a week is more than enough. Take a look at your nutrition also. You could be under eating and that would explain feeling drained. Your carbs could be too low, water could be too low, sodium could be too low. Post your current diet so we can take a look at how you're doing in that area
ReddickFireYou can't always train at 100%, take a week off every 3 months to recharge
Possible overtraining...rest & recovery is just as important as other tactics of training...CNS fatigue will surely inhibit progress.
A fantastic tool is to do a daily check of your HRV (heart rate value)...this strategy assist in understanding the recovery of your CNS.
Red.1979On June 4th I leave for Greece. A seven-day vacation. I take the opportunity to pull the plug and recharge. Thanks Buddy
Every 8-16 weeks I try to take a full week off from the gym. Minor cardio is ok but no weights. First week back is usually a little slow, then second and third I’m a fucking animal. Hitting more weights and more reps than I was before. My joints feel better for it, my energy, everything. You’ll know when you need a reload.
Red.1979Bro, What of it thinks of low repetitions? How it organizes your cycles?
We’re going to need to clarify what you’re asking brother, I see there’s probably a language barrier here but I’m here to try to work around it to help.
Good point, do very similar thing, can’t just keep pushing non stop
Some great advice, IME. Taking that full week off allows for the central nervous system (CNS) to recover from the stress of weight lifting. +1
Hello Sir,
First of all this will depend on whether you are enhanced athlete or non-enhanced.
Non-enhanced athlete can over train very easy and any progress more likely will become just a dream, enhanced athlete can get away with much more.
Progressive overload is a great approach that guarantees you results if done right. Overall increase in strengths on compound exercises is a good indicator of muscle growth considering the nutrition aspect is followed and body is fed properly.
In regards to psychological and physical stress, all that needs to be done is workouts cycling. You can not come to the gym and workout to your max daily as this will break you mentally and physically and eventually will lead to injury when body is exhausted and concentration is not there.
You need to cycle heavy workouts and easier workouts ( 50% of your max weights with no stress to your body or mental system, no failures etc). On an easy days or weeks (whichever way you plan your cycle) you should come and have a nice, enjoyable pump type of workout to get the blood to run through the body and let the body to recover and get ready for your next heavy session.
When planning your cycle, it is NOT recommended to squeeze two big muscle groups in one week - heavy back and legs workout in one week will lead to over training quick. You would need to have a smart approach when planning your training cycle where you can hit each body part hard with progressive overload principles but not on a weekly basis. Progressive overload strategy has to be in place in a longer run (longer term),increase of your weights, sets, reps must be in place however if done too much and too often, this will lead to over training and no progress.
All this has to be supplemented with adequate nutrition and recovery time as this is a vital for strengths and muscle gain alongside your workouts, if body requires more calories that you do not supply, there will be no progress.
Not sure if this answers your question but hopefully you will find this useful.
Regards
Red.1979Thank you for the advice
This sounds as a good way of doing and planning things
Don't make it complicated. Hit the iron 4-5 times per week, train every muscle part only once per week. No writing, no strict routines. Train how you feel at the day when u train - if u are tired use less weight and maybe more machines, if you motivated and full of energy do heavy basic exercises and so on...
you'll see...keep it simple and u'll grow ;)
X2^ This has worked for me
Red.1979I know, man. From Monday I leave paper and pen and do the same as you described. Not counting the series or reps. I always try to change muscle stimulation every week. Thank you
There is a difference between progressive overload and what I call "program hopping". Program hoppers are basically trying out a new routine every week. Not good for progress in the gym. You need to stick with a program and implement progressive overload principles into it. After about 6-8 wks then switch things up with a new program and incorporate progressive overload into that program and so on. Understand and utilize progressive overload principle/technique and you should continue to make progress. Also, you need to schedule deload phases into your routine which I don't think you are doing since you mentioned I always train myself beyond the limits, always loaded.
Red.1979In reality the drainage week I do not make it from much time. It is important to exhaust every 4 weeks, just? Every week I try to change the intensity. Does the progressive method go changed every 6-8 weeks? Increasing the weight? A period I have tried also this. You cannot always increase, otherwise you will have to wind down the repetitions, above all without AAS.
Have a look at this
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...
Red.1979Great argument. I had read some time ago. I have always had my diary of training, I I call it “paper and pen”, lol, is the only one in gym. This is own the reason of my psychological stress. To always write/to change to try. But, as you say also, a true one bodybuilder must have it. Perhaps I will begin to use a App, me does not put a great strain on a lot, like writing. Is this method the uses for the exercises base, is for the complementary exercises?
An app that I use is JEFit pro to set up and track workouts. Son't sweat the small stuff. Tracking and logging workout shouldn't be stressing you out.