Overtrained, need help.

[spin11]

Have any of you overtrained before?

I seriously overlooked this problem... Please read if you have the time, and try to help a brotha out. :/


For awhile I've been experiencing a depressed state, unrefreshing sleep, irritability, etc etc. I thought it was just a phase of my life... I went to the doctor, and he prescribed me Zoloft after I described my symptoms... I never took it though because of the unwanted side effects, I figured I'd get through it on my own. Tried ALL sorts of herbs to relieve anxiety, depression, etc, you name it. Keep in mind this was last year, about this time.

The last thing I ever looked at was my training... so dumb of me. I did take breaks, but obviously not long enough. I would take NO-Xplode preworkout, so I tore up weights like nothing, felt beat afterwards, but still progressed in strength workout after workout... I was also getting bigger, so I thought I must be doing something right. I honestly never really put on pounds, but I was becoming leaner, and more muscular... but I felt like shit. What good is having a great body if you feel like shit, don't want to go out, etc etc. Hell, my libido was down the toilet too. I just did not feel like myself, and I ignored it for so long... I thought maybe it's just a "phase."

So, after finally coming to my senses, reading and gaining more knowledge, I realized I am probably overtrained. My memory is sorta shitty too, so if I recall, I took a few weeks off, (trained lightly here and there) and also got sick on my break. This was within the last month.

So here I am, back on my routine... second week in, feeling the exact same way. I'm thinking maybe I did not give my body adequate rest...? I had been doing this for awhile. I am 21, 160 lbs... Keep in mind, very lean, and pretty strong - by no means a powerlifter, but benching 225 and repping 275-295 on DL, and working out with 225-250 lbs on squat. I thought I was eating a lot while training, but now that I look back I don't think I was providing myself with enough calories... I was probably just on the border, probably why I was getting so lean. That was a few months ago.

For the new routine I've been doing, I am doing a 3 day split instead of 4, lessening the load, etc etc. But I'm still feeling how I've felt. Do I need to take more time off from the gym? I am not doing half the weight I was doing, and that's fine... I just want to feel better. Example- I now squat 175, bench 175, and DL 205... just to get myself back into, and slowly increase the weight. On a scale from 1-10 after a workout, I still feel about a 6... I don't feel GREAT, I feel lightly fatigued. Another physical thing I've noticed is I look pale after a workout... I make sure I breathe, but I still have a sort of pale look, and under my eyes I look exhausted.

Few things I should probably mention:

My nutrition is on point... I take ON's Optimen, just started 3g fishoil a day, and also eat whole grains, etc etc. I stay away from processed foods etc etc.

I had a blood test done a year ago, I do not have anything that stood out. I had this blood test done before prescribed Zoloft.

I get enough sleep. But still wake up unrefreshed... 95% of the time.


*So should I take more time off, should I get some more vitamins while I take more time off, ie magnesium, calcium, glutamine? Should I go the route of antidepressant while I'm not training to replenish my serotonin? I know that I may have low serotonin due to overtraining...

Thanks much to all of you who take the time to read and give a serious response.

 

[NordicNacho]

Do you drink or smoke alot of cannabis? I would take a few weeks off if I was you. Nothing wrong with taking a anti-depressant if it doesn't go away. Do you do any cardio? That really seems to help lift my mood.

 

[XFatMan]

What I would do is this: take two weeks off immediately and by all means take the medication the doc prescribed. Cut down on coffee and avoid other sources of caffeine because caffeine can cause Chronic Fatigue Syndrome - something very difficult to overcome from personal experience. After two weeks, begin with something that's not too hard on the CNS, something like your normal split just in the 15 - 20 rep range. If you're feeling better after a week or so, decrease the rep range and increase the weights. Otherwise, take another two weeks off. And repeat... I wouldn't do any cardio during resting periods, either.

 

[spin11]

Do you drink or smoke alot of cannabis? I would take a few weeks off if I was you. Nothing wrong with taking a anti-depressant if it doesn't go away. Do you do any cardio? That really seems to help lift my mood.

I smoke, occasionally... Maybe a few times a week during the evening...

Don't drink a whole lot.

I smoke a few cigs (i know i know im quitting) also... Only because of the stress levels, heh, and that probably only makes it worse.

 

[spin11]

What I would do is this: take two weeks off immediately and by all means take the medication the doc prescribed. Cut down on coffee and avoid other sources of caffeine because caffeine can cause Chronic Fatigue Syndrome - something very difficult to overcome from personal experience. After two weeks, begin with something that's not too hard on the CNS, something like your normal split just in the 15 - 20 rep range. If you're feeling better after a week or so, decrease the rep range and increase the weights. Otherwise, take another two weeks off. And repeat... I wouldn't do any cardio during resting periods, either.

Ok, so... take 2 more weeks off and eat like I normally do?? Should I be doing supps like creatine, etc? I will obviously continue shakes and whatnot.

Another thing, I forgot if I mentioned it in my above post, but I sweat a LOT... I mean a lot. I believe this is also a signal of overtraining.

 

[XFatMan]

There is no clearer sign of severe overtraining than excessive sweating. You will need two weeks or more for decent recuperation. In extreme cases of overtraining you might be sweating heavily during the warm-up ??? or even before that.

Take some time off and take your resting pulse every day before you get up. If there has been no change (+- 2 beats per minute) for one week, you are recovered. Otherwise, you need more resting. And if your pulse exceeds five beats per minute of your normal resting pulse, it???s time to take a break again. That has worked fine for me and you will find it surprising how quickly one can overtrain.

My opinion is that supplements are good for making money. Perhaps 99.5% of those who take any kind of supplement shouldn???t be taking anything at all ??? the rest are professionals or competitive athletes. In bodybuilding, I believe that 90% comes from a good diet and 9% from lifting. The remaining 1% is from supplements.

 

[P-funk]

nonsese! pure nonsense.

 

[XFatMan]

Ok, the third paragraph might be nonsense as it is just my opinion. But for the rest you should perhaps read up on topics like Hyperhidrosis, Chronic Fatigue Syndrome, and Chronic Central Nervous Fatigue and then tell me again that it's all nonsense. I have been sick from these things for over 25 years and thanks to the help from some specialists in these areas I've been slowly recovering for the last 15 months, so please don't tell me that what I'm saying is nonsense. These little tricks have worked very well for me and they are scientifically proven - otherwise the docs wouldn't have told me so, would they?

 

[Twigz]

There is no clearer sign of severe overtraining than excessive sweating.

This makes no sense to me. I sweat all the time, but I hardly beleive that I am overtraining. I work out hard, but only once every 3 to 4 day. I can sweat like a pig just by concentrating on something.

 

[P-funk]

Ok, the third paragraph might be nonsense as it is just my opinion. But for the rest you should perhaps read up on topics like Hyperhidrosis, Chronic Fatigue Syndrome, and Chronic Central Nervous Fatigue and then tell me again that it's all nonsense. I have been sick from these things for over 25 years and thanks to the help from some specialists in these areas I've been slowly recovering for the last 15 months, so please don't tell me that what I'm saying is nonsense. These little tricks have worked very well for me and they are scientifically proven - otherwise the docs wouldn't have told me so, would they?

what proof? Where is the science. excessive sweating???

the heart rate thing is sort of on, but I can't remeber the exact numbers.....it was from russian text that they used this for the olypic athletes.

It sounds like you had a bunch of problems that compounded your matters....you can't make the leap to place your issues on other people though.

it also sounds like you don't understand overtraining very much as it is ACTUALLY (contrary to many peoples belief) difficult to overtrain....most people are infact over-reaching.

 

[Mystik]

sounds like u drink to many sodas.... also sounds like maybe you eat right before you goto the gym. nyways just guessin stop smokin that prevents gain to i believe

 

[XFatMan]

I can sweat like a pig just by concentrating on something.

That might be a form of hyperhidrosis.

P-funk, I have come to Brazil because in terms of treatment for Hyperhidrosis, Chronic Fatigue Syndrome, and Chronic Central Nervous Fatigue, there is no country with more advanced knowledge than Brazil. I started bodybuilding at that time because I urgently needed to lose weight to improve my health situation for possible surgeries because of my hyperhidrosis. Hyperhidrosis is horrible and it is being treated with nothing but science. And if what I have learned throughout my time here could be useful to others in any way, I'll simply pass it on even at the risk that some people might not like it.

I believe that overtraining is possible and much quicker to do than people would like to believe. I know there is not much scientific knowledge on overtraining, but in the past 14 months, I have become kind of a specialist on topics around the CNS. What I believe is that overtraining has to do with overstimulus of the CNS because that does cause you trouble in terms of well-being, including a higher resting pulse. And that part is scientifically proven, which you can test on yourself by taking your resting pulse every day before getting up.

 

[juggernaut2005]

OP, take a month off. You have the rest of your life to lift weights etc so there's no rush.

I used to feel like you and I realized I was over-training. Now I take 1 month off every 4-5months and its awesome.

If you have a treadmill at home, do 30-45mins of LIGHT intensity cardio. I do 3mph for 60mins and I am energized all day...

Rest is the key.. I also tweaked my routine and stuck to the basic compound movements only.

Monday =chest (dumbell presses, decline barbell presses, incline barbell presses..DONE)

Wed = Back (deadlifts, barbell row and one arm dumbell rows..DONE)

Friday = LEGS (squats, leg presses, hack squats)..SHOULDERS (standing military presses, barbell presses)..DONE

I cut out the barbell curls, flyes etc.. Just basics

I do 60mins of LIGHT intensity cardio at 6AM x 4 days/week.. I REST Sat & Sunday..

I've done this for a month plus and never felt better

 

[nike2323]

Spin...

I know exactly what you are going through and I would like for you to try something..... for your legs at least

I started a new training routine 3 months ago and have seen 10 lbs of weight gain and marked strength/size increases in all areas of my body.

Don't lift 3 days a week.
Lift and then rest COMPLETELY for 3 days then and only then...hit your next workout. So this equates to about 2 times a week ie; Mon/Fri

Don't do more than 6-8 TOTAL SETS for each workout. There is no need for more than one set at 100% because your muscles only require what is necessary for growth... and nothing more.

Example:
If you have 100 units of strength and you use 35 of them in one workout on MONDAY.... your body will require say 48 hours to get back to 100...however, your body will grow only AFTER you have reached 100 units, so by waiting that extra day or two, your body has now built up the extra resources needed ( size and strength) to defend itself from another killer workout.

Do a warmup..or 2 (these do not count towards your 6-8 total set #)
once you are warm do only ONE (1) set to absolute muscular failure...then maybe one or two forced reps AND YOU'RE DONE WITH THAT EXERCISE

Here is the split you should try.

Monday- Legs
1- leg presses immediately to
Leg extensions immediately to
Squats

Make sure that you are doing the absolute max on the first two exercises....once you get to squats you will only be doing half of what you normally would squat

because you are pre-exhausting your thigh muscles from the 1st two exercises
your weak muscles (lower back), will be fresh and won't give out like when your doing heavy squats. This works great for your entire leg muscle system.

Lay off the smoking.... your muscles work in unison with your lungs and respiritory system...if you can't breathe...you can't lift

You can cut your training time IN HALF and produce better results.... ie gaining weight.

This routine has shown similar increases in 5 people I am currently training.

like I said before I went from

6'4 168 lbs (July 16) to 178 lbs on Sept. 25 bodyfat is 6.2%

arms- 15 3/4 increased by 3/4 in.
chest- 44 5/8 increased by 1 5/8 in.
thighs- 23 increased by 1 in.
calves- 15 1/2 increased by 1/2 in.

 

[spin11]

I know exactly what you are going through and I would like for you to try something..... for your legs at least

I started a new training routine 3 months ago and have seen 10 lbs of weight gain and marked strength/size increases in all areas of my body.

Don't lift 3 days a week.
Lift and then rest COMPLETELY for 3 days then and only then...hit your next workout. So this equates to about 2 times a week ie; Mon/Fri

Don't do more than 6-8 TOTAL SETS for each workout. There is no need for more than one set at 100% because your muscles only require what is necessary for growth... and nothing more.

Example:
If you have 100 units of strength and you use 35 of them in one workout on MONDAY.... your body will require say 48 hours to get back to 100...however, your body will grow only AFTER you have reached 100 units, so by waiting that extra day or two, your body has now built up the extra resources needed ( size and strength) to defend itself from another killer workout.

Do a warmup..or 2 (these do not count towards your 6-8 total set #)
once you are warm do only ONE (1) set to absolute muscular failure...then maybe one or two forced reps AND YOU'RE DONE WITH THAT EXERCISE

Here is the split you should try.

Monday- Legs
1- leg presses immediately to
Leg extensions immediately to
Squats

Make sure that you are doing the absolute max on the first two exercises....once you get to squats you will only be doing half of what you normally would squat

because you are pre-exhausting your thigh muscles from the 1st two exercises
your weak muscles (lower back), will be fresh and won't give out like when your doing heavy squats. This works great for your entire leg muscle system.

Lay off the smoking.... your muscles work in unison with your lungs and respiritory system...if you can't breathe...you can't lift

You can cut your training time IN HALF and produce better results.... ie gaining weight.

This routine has shown similar increases in 5 people I am currently training.

like I said before I went from

6'4 168 lbs (July 16) to 178 lbs on Sept. 25 bodyfat is 6.2%

arms- 15 3/4 increased by 3/4 in.
chest- 44 5/8 increased by 1 5/8 in.
thighs- 23 increased by 1 in.
calves- 15 1/2 increased by 1/2 in.

seems crucial man.

Right now, it sounds a lil rough, but I'm gonna take some time off. Starting the 26th, I'm done for a bit.

 

[WATTS]

Hey Spin, do you only feel depressed when you are working out regularily?? Or are there other aspects of your life that may be making you depressed? I actually have gone throught this exact thing(mine was not associated to working out, but i thought it was).

 

[spin11]

Hey Spin, do you only feel depressed when you are working out regularily?? Or are there other aspects of your life that may be making you depressed? I actually have gone throught this exact thing(mine was not associated to working out, but i thought it was).

Good question, but I'm not sure. I've never really taken a long break from lifting... I will see in another 2 weeks though.

 

[DIVINITUS]

That might be a form of hyperhidrosis.

P-funk, I have come to Brazil because in terms of treatment for Hyperhidrosis, Chronic Fatigue Syndrome, and Chronic Central Nervous Fatigue, there is no country with more advanced knowledge than Brazil. I started bodybuilding at that time because I urgently needed to lose weight to improve my health situation for possible surgeries because of my hyperhidrosis. Hyperhidrosis is horrible and it is being treated with nothing but science. And if what I have learned throughout my time here could be useful to others in any way, I'll simply pass it on even at the risk that some people might not like it.

I believe that overtraining is possible and much quicker to do than people would like to believe. I know there is not much scientific knowledge on overtraining, but in the past 14 months, I have become kind of a specialist on topics around the CNS. What I believe is that overtraining has to do with overstimulus of the CNS because that does cause you trouble in terms of well-being, including a higher resting pulse. And that part is scientifically proven, which you can test on yourself by taking your resting pulse every day before getting up.

You might be on to something here. I recently started back lifting hard at the gym recently after a 4-5 month break. I obviously sweat like Michael Jackson eating a hot dog when I'm running or lifting, but I've noticed something else this time around. I'm sweating a great deal at random times during the day, even when i'm not hot. Sometimes I'll be somewhere, with A/C, and find myself sweating through my shirt in certain areas, without being nervous or anything...almost like I had a fever.

 

[XFatMan]

I'm sweating a great deal at random times during the day, even when i'm not hot. Sometimes I'll be somewhere, with A/C, and find myself sweating through my shirt in certain areas, without being nervous or anything...almost like I had a fever.

Although it might be something else, I'd look for help if I were you. Hyperhidrosis starts slowly but get worse gradually. I was dumb enough not to do that and only looked for help when the sweat started dropping from my face, hands, and armpits even though it was cold and I was very relaxed.

 

[spin11]

When I woke up this morning, took my pulse in bed it was 8-9 beats in 10 seconds... When I stood up it was 12-13.

Does this mean anything?

 

[XFatMan]

In other words, your resting pulse was as low as 48 and then went up to 78. That sure means you're still pretty beat up. My resting pulse this morning was 62 and 64 after getting up for 5 consecutive days now. That means tomorrow I'm training again.