Tonino's Log

Training Training Logs
221

I wouldn’t get too stressed, these things happen (stomach problems are the worse though, since it takes a while for your system to bounce back…even when you think you’re fine). It took me a good 3 months before I was able to gain properly again when I had a bug.

Something I’ve noticed with your training is that you almost seem “wiped out” before the actual work sets start. Also, some things suggests to me that you probably have pretty poor recovery (like many do). At this stage, gains (especially in bodyweight) should be a bit more “flowing”, which again says to me, that maybe you’re fatiguing/training more than you’re able to rebound from (fatigue/volume is greater than the growth it’s providing).

I’d suggest in the meantime, a low[er] volume approach to training (especially until you properly get back on your feet again. Keep warmup sets to a minimum; general loosening up, followed by 5-8 reps for fist warmup set, then 3-5 reps for second warmup set, then move onto work set(s). Do 1-2 sets/exercise for upper body, and 1 set for lower.

Another thing (can’t remember how much you’re taking in just now), but I think that increasing carbs would be a good idea at this time, especially considering how slowly weight gains came before (this will also increase capacity/strength). Higher carbs during bulking is fine, so long as it’s not something stupid like higher than 55%. Some people get diminishing returns (excessive fat gains) when much over 40% of total calorie intake, but it’s something you’ll have to discover. Dieting is a different matter though (lower carbs usually always “wins”).

Hopefully all that makes some sense :slight_smile:

222

I got back to the gym today, but it was a very subpar session. I felt weak, fatigued and exhausted. But I know its going to take my body some time to adjust and get back to normal. I’ve been eating well over the last couple days, slowly adding food back to my diet. I’m feeling better, just need to start getting some sleep at night!

223

Feel better soon. Don’t get frustrated over minor losses in bodyweight from being sick, it will have zero impact on your long-term progress.

Tip: You were just barely getting going there, so I hope you get well and we can see some real numerical increases over the next three, six, twelve months etc. Don’t fret about where your weights are when you come back after a layoff like this… as long as you are improving, then you’re getting somewhere. You see guys all the time that refuse to drop below a certain weight that is too heavy for them, but they keep banging away at it year in and year out. I know I’ve been guilty of this too. Don’t be the guy trying to grunt and jerk up 200lbs and getting 4 or 5 reps on good days, failing other days. Be the guy getting a smooth 150 for 8-10, then 160 next month, 170x8-10 the month after… then when you get to that 200 you can lift it the right way and move right on to 210.

Hope that example wasn’t confusing. Just trying to steer you clear of a few pitfalls in bodybuilding… using weights that are too heavy is one of them.