People and supplements these day …
Brother, DO NOT LOOK FOR HEALTH IN SUPPLEMENTS. We get desparate, look for quick fixes and want to take a pill to recover, it does not work like that. Recovering from these type of issues requires lifestyle changes, consistancy and dedication on your behalf. As someone who has been in your situation in the past, this is what I recommend:
- Fix your sleep. It is the most important step to healing. Get COMPLETELY off phones/technology/computer/internet 2 hrs before bed and spend time relaxing, unwinding, meditating. It will be hard at first, but this is nobullshit how you will fix your sleep the correct way. Go to bed EARLY at a set time every night. Avoid artificial light (from screens & lights) 2 hrs before bed. And get sunlight first thing in the morning. This will fix your circadian rhythm & fix your sleep. Sleep is the MOST important thing when it comes to recovering from these issues. Your body heals itself when you sleep. You need 8-9 hours every night. Check out Shawn Stevensons podcast with Rich Roll, and Matthew Walker with Joe Rogan, educate yourself on what it takes to get good high quality sleep.
- Fix your diet. Avoid all inflammatory foods. Avoid processed refined bullshit like its the plague. Limit your intake of pro-inflammatory omega 6 fatty acids. Avoid refined oils. Avoid gluten & dairy. Eat more fruits, vegetables, potatoes, beans & whole grains, basically eat lots of whole plant foods. Make sure you’re eating enough calories - food is fuel. Low carb diet is terrible for recovering from these sort of issues. You do not want to be restricting your carbs or your fats, that is asking for trouble, protein is the least important macro-nutrient for recovery IMO.
- Eliminate all stress and focus on staying calm & relaxed. Meditate & practice deep breathing. Spend time out in nature. Reduce your phone & computer usage. Avoid violent movies & computer games that keep you engaged & trigger your fight or flight. You want to be in that calm, relaxed, parasymathetic state as much as possible. This is the state your body heals in. Practice mindfulness and become aware of when you are stressed & overstimulated. I also recommend deep breathing exercises & meditation to keep you relaxed.
- Do not push yourself to exercise. You need to listen to your body. This is a time for rest and recuperation. If you keep pushing yourself and forcing yourself to train, you are only going to make the problem even worse. If you exercise and you feel worse off for it, then don’t fucking do it. The body knows best, always listen to your body.
- Patience and consistency. Don’t expect to recover if you make positive changes for one week and then fall back into old habits. Fixing these issues takes time, it takes consistency, effort and patience on your behalf.
It’s important you understand that your body possesses the ability to heal itself. You just need to get out of the way and let it heal and you can achieve this by following these points & staying calm, relaxed and at rest - PARASYMPATHETIC NERVOUS SYSTEM.
Good luck my friend.
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ok thanks i will eat carbs like a type 3 for 4 weeks and see. take magnesium and try to stop waking up peeing at night.
thank you
Get in the majority of your fluids in the morning/early afternoon
Thib gave you all you need. But my 2c watch a lot of comedy, sounds silly but really help improve calming down the nervous system/recovering from heavy training.
Up your good fats and vit d3 and stop fixating on carbs is another approach to consider.
Re stomach bloating: work on your gut health as below or ideally consult a specialist MD/gastroenterologist to check for something like GERD…
hello on a previous post i basically explain my situation i am 1b long exhausted because of too hard training and restrictive diet.
I’ve been doing nothing for about 7 months.
I would like to resume bodybuilding.
I am always tired but I want more.
can I do two? three? week session
what is the least exhausting at the nervous system level?
full body? split?
heavy? long or short series …?
I specify I am an mma fighter.
no mass socket optic
Thanks
Sleep apnea ? Low testosterone levels ? Did you test that
Yes test apnea sleep .
No testo
Test your testo levels
and thank you.
the least exhausting nervous system and hormonal level.
it would be two full body weeks ??
example
session 1.
5 series of 6 repetitions bench press
5 * 6 squat.
5 * 6 rowing bar
at 60/100 of 1 rm
session 2
bench press 5 * 6
5 * 6
deadlift. 5 * 6
pull-ups 3 serie 10.
bicep curl 3 * 10
at 60/100 1 rm
it’s not much, but I don’t want to burn myself out and not lose too much because I lost a lot
Thanks
??
-you have been given a ton of advice and detailed replies including by Thib himself!
-what changes/actions have you taken in the last 25 days since Christian personally replied to you?
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No stimulant.
magnesium 4 times plays. and wisteria.
tryptophan.
diet with carbohydrates at every meal.
meditation. accentuate cardiac coherence.
Thanks you
Why dont you go get some blood test ?
I do everything ok.
low limit transferrin but not dramatic.
tsh 1.94. eleven months ago 1.04.
normal testo for France
Hi. please tell me which type of bodybuilding program is the least hard on the nervous system.
I don’t find much.
split or full body or …
load lift 60/100? 5or 6rm?
thank you in advance
Full body split, frequency of 3x/week, lowish volume, 6-12 reps, longer rest intervals. Lower reps (when performed with your true 1-5 RM) stimulate the nervous system the most. High volume increases cortisol and adrenaline production the most (unless you really go balls to the wall on low reps on each exercise) which makes you feel like shit even more if you’re already fatigued. Short rest intervals same thing as high volume.
Train every other day or take 2 rest days between every workout to focus on maximum recovery. Eat carbs peri-workout and glycine+ magnesium post workout. Take 5 htp prebed.
Training wise: choose 4 exercises to hit every major muscle group, do 3 to 4 sets on each of them, rest long enough, focus on progressive overload via the double progression model to go more easy on your nervous system and don’t go overboard with total volume. As a type 1B you could go with high explosiveness but low volume to keep yourself motivated. Basically the type 1B or even 2A (if you’re more focused on bodybuilding) programs on thibarmy should fit you perfectly. They are full body oriented and you can modify the volume and methods used based on your performance.
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Thanks you
if i understand correctly (sorry my english understanding is bad)
rest about 3 minutes.
explosive work.
3 week session.
example
SQUAT
4 * 6 to 50 to 60/100 of 1rm
BENCH Press
4 * 6. 60/100 1rm
deadlfit.
4 * 8
rowing chin
4 * 10
it’s correct ?
no insulation? like bicep curl. ?
Thank you
Don’t get all confused with 1RM percentages and certainly don’t go as low as 50-60% of 1RM on 6 reps. You won’t get any training effect from those numbers when your goal is hypertrophy.
Instead, keep it a bit more simple and use the RPE system. Just pick a weight you can do 6-8 reps with and leave just 1-2 reps in the tank on the first set. Use the same weight on all sets until you can do 8 reps with this weight on all sets. Then you can increase the weight.
I would recommend picking only one neurologically demanding exercise (bb back squats, bb front squats, overhead press, olympic lifts) per workout and use mostly dumbbell variants on the remaining exercises. BB rows are fine but don’t be stupid and perform rows after back squats as this will fry your lower back.
I would also not perform deadlifts as they are very demanding on the nervous system. It’s one of the best exercises for strength improvements, but suboptimal for hypertrophy or bodybuilding purposes because the deadlift is not meant to be performed with medium to high reps or long time under tension.
You can add one isolation exercise on the end of each workout if you like. Biceps, triceps, forearms, calves or abs are all fine. Or you can do a GAP workout. This is a workout in which you basically train muscles that were not optimally stimulated in the full body workouts and is more hypertrophy oriented. If you train full body on monday, wednesday and friday, you can do your GAP workout on saturday. Just don’t make the mistake of doing too much, try it out and skip the GAP workout if you’re feeling depleted.
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Or you can skip all of this and look for one of CT’s programs which are (almost) tailor made based on your neurological profile if you want to be sure that you’re doing the right thing for your situation. If you are a true 1B and you suffer from chronic fatigue, go with the 2A muscle building program but lower the volume of each workout to the point that you feel you can recover well.
If your sleep is shit, you feel stressed out, can’t focus then you clearly need more recovery. Either decrease the volume of each session or decrease training frequency (although decreasing volume might seem like your best option imo).
1 Like
thank you I understand much better.
on full body exercises.
it is not easy to choose the exercises if you have chosen a “big exercise”
bench press, rowing, pull up squat
suddenly by doing
bench press 4 * 6
4 * 10 front slots
neck pull 4 * 10
lateral elevation 4 * 12
is it more suitable?
I am 1b at the limit equality 1a.
but currently I don’t feel like me.
I’m no longer at all as confident in MMA I’m not at all aggressive nothing