I’m in the last couple of weeks of a program that I’m doing (training for mass size; Marion) and last week I just lost it. Did the first day of my workout and then couldn’t bring myself to get into the gym the rest of the week even though I had the time. Part of that had to do with sleep issues, but most of it I think had to do with a tired CNS. I’d noticed the last couple of weeks (prior to last week) that in my workouts I was going pretty heavy and I’d get about halfway done with the lifts and would be all tuckered out. I’d finish the workout but probably didn’t use the best of form for the last couple of sets. I’ve also noticed this when I’ve done other programs. I seem to hit a ‘wall’ at about week 7-9 and have a really hard time getting through it. I’m going to go back into the gym today and tough out these last 2 weeks, and hope that the week that I took off does help.
So I’m asking for suggestions on how to get over this wall. I’ve came up with a couple of ideas on my own.
1 – Try and get more pre-workout nutrition (this is an area I haven’t been good about although I do eat a lunch about 1.5 hours before the workout on most days). Today I’m going to try and get some Gatorade and protein while I’m working out to see if that helps.
2 – On workout programs that last 12 weeks, after 4 weeks taking a break for a week OR cutting the 4 week programs down to 3 weeks so the actual program becomes 9 weeks vs 12 weeks.
So is there any place else that I should be looking at to help me get over this hump? I really enjoy the lifting, but damn I was getting fried…I’m really hoping that when I get back in there today that things will be better, but I’m a bit nervous.
Ideas 1 + 2 there are good ones. I sip on a 75/45 carb/protein drink from 15 minutes before workout through the end. It helps a lot.
I think you pointed out the main problem: not enough time off. Take a week off every 4-6 weeks, especially while lifting heavy.
Sleep is essential! I know this because I've been really bad about it myself over the last 2-3 months, and I've felt the negative effects. I don't know what your schedule is like, but how about a 30-45 minute nap after your workout, or after work/school?
How often are you lifting? What are you doing on your off days? How many weeks in a row have you gone without a break? How long have you been lifting (experience)? How sleep deprived are you? Are you lifting to failure every single set?
Sleep is an issue that usually isn't. I'm usually to bed pretty early (9-9:30) and early to rise however due to the dang cats wanting to be fed at 3:30 in the morning I spend about 30 minutes trying to get back to sleep. Regardless.
Kaiser some information for your questions. With the current program I'm doing 3 days a week. MWF. On days off I sit at the computer (work!). I haven't done much cardio at all as that's what's prescribed in this program (trying to put on some muscle mass). I did play raquetball this last weekend, but that's the first time in a long time that I've done cardio. I lifted some in High School (9 years ago...can't believe it's that long ago!; this would have been for 9 months). I started doing weights last July (body for lift kind of lifting), but nothing serious until November (start of training for mass size). I haven't been lifting to failure, but they have been getting harder in weight due to the CNS fatigue...at least thats what I think it is. I took a week off round about the start of January...week 6/7 of this program.
I'll let you know how the workout goes today. Like many others have said it's probably learning about my body and what it can handle. Is there such a thing as building up the CNS? Perhaps being as new as I am to this, I haven't built this up yet and part of the issues are dealing with that.
I am planning on starting Training for Max Size in 2 weeks, and this email raised some questions for me. In the article, Joel Marion says you can train up to 6 days a week. Do you guys recommend this, or does it seem like too much? I plan to take a week off between what I am doing now and Max Size, but I want to make sure I am not over training.
I did the program as prescribed, but did not do it 6 times a week. The first couple of weeks I had extra days in, but after while I wasn't able to work in extra days.
Just go with how you feel. Curious to see how your results are. I gained a ton of strength (not that I had much to begin with) and some muscle (12-15 pounds I believe).
Chris,
I am glad to hear that the program has been successful for you. I have been doing EDT training for about 3 months now, and I think Max Size will be a good way to change it up. I plan to start the 1st week of march. I will let you know how it goes.
CD - it sounds like you needed a rest week - which you got.
However, it's ideal to take a rest week before you get to that point - per Ian King.
When I did this program, I simply did it for the number of different workouts in the phase I was in - e.g., phase 1 had three workouts, I did one each week in the first phase for 3 workouts/week. That stuff about training 6 days/week doesn't work at my age.
Let us know how you feel being back in the gym. Good luck!
I got in a workout yesterday. Back to the first day of week eleven which is Squats and Incline Bench Press. I lowered the weight on squats because i need to work on form. Regardless I felt good throughout the whole workout. In addition I wasn't able to get a drink to sip while working out (need to work on that). As I plopped myself down on the incline bench I remembered something that I didn't mention in the original post and this is probably where most of the problem is. I'm actually embaressed to say this! Not last week, but the week before that I was taking some antibotics for a minor case of broncitius(sp). I'm betting that this had a lot to do with my feeling burnt out. Body was trying to fight that along with trying to repair the body. So any how.
I'm looking forward to finishing out this week strong and hopefully not feeling burnt out. If yesterday was any indication, I should be able to finish out strong.
Thanks for the advice Austin. I think the next time I do a routine, I will take a break after each 4 week iteration or something like that. Just have to learn what I can handle!
Thanks again for all the advice and encouragement.
Thanks for posting all of the, guys. I found it interesting. I have begun to feel that less can be better, though I'm thinking that cycling training is the key, rather than just doing less all of the time. For me personally, just one rest week every now and then doesn't seem to be the key. With my recovery needs, I can do a three day whole body program for about three weeks, max. Then, I need a lighter week or two (or three, even . . . two full-body days) Or, a four day split, but with the four days spread out over about 8 - 10 days, and never with back to back workout days.
I've really been thinking about recovery in terms of total stresses and the body not being able to differentiate stress. So, a hard two days at work is like another lifting session. You might read the recovery thread in the expert's discussion topic on this board.
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