Training destroying performance at work

[Crocodilo]

Hello,

Basically, when things start to get good at the gym - increasing weight, etc... everything else in life start to get affected because of the fatigue of training.

Right after the training is the worst: sleepy, lethargy and tired. My job requires creativity. Creativity + fatigue = nothing done. When I lay off training for some reason, my productivity goes to the roof, so this is getting to the point that soon I will have to choose between weight training and work (And I don't want to).

Some things to consider

190lb
13% BF
800mg test bulk cycle, but this always happened to me, since I was a natural. I start get heavy at the gym and everything else start to decay.
4000kcals a day, plenty of protein.
Taking Opti-men just to be sure
Good sleep. I work at home-office and get at least 8 hours of sleepy a day.
I don't abuse stimulants. Just taking some coffe before working out

Training:

5 day split, each muscle once a week. About 4 or 5 exercises for each. I don't want to bore you guys listing everything I do at the gym, what I can tell is that I don't do anything crazy. I do 3 to 4 sets, 6 to 8 reps. Do the most famous compounds exercises and put a little isolator here and there.

Should I decrease volume ? Choose a split with less days ?

What about specific vitamins, minerals or something else I could take to help with this matter ?

Any help will be greatly appreciated. I'm really starting to get really nervous about this...

 

[gr8whitetrukker]

Drink a monster and get over it. Your mind is dull. Sharpen it

 

[brutus79]

Hello,

Basically, when things start to get good at the gym - increasing weight, etc... everything else in life start to get affected because of the fatigue of training.

Right after the training is the worst: sleepy, lethargy and tired. My job requires creativity. Creativity + fatigue = nothing done. When I lay off training for some reason, my productivity goes to the roof, so this is getting to the point that soon I will have to choose between weight training and work (And I don't want to).

Some things to consider

190lb
13% BF
800mg test bulk cycle, but this always happened to me, since I was a natural. I start get heavy at the gym and everything else start to decay.
4000kcals a day, plenty of protein.
Taking Opti-men just to be sure
Good sleep. I work at home-office and get at least 8 hours of sleepy a day.
I don't abuse stimulants. Just taking some coffe before working out

Training:

5 day split, each muscle once a week. About 4 or 5 exercises for each. I don't want to bore you guys listing everything I do at the gym, what I can tell is that I don't do anything crazy. I do 3 to 4 sets, 6 to 8 reps. Do the most famous compounds exercises and put a little isolator here and there.

Should I decrease volume ? Choose a split with less days ?

What about specific vitamins, minerals or something else I could take to help with this matter ?

Any help will be greatly appreciated. I'm really starting to get really nervous about this...

Go to the doctor and get some panels. You could have thyroid issues, vitamin deficiences, cardiovascular issues, etc. You never know and folks on an Internet board will have even less an idea what might be wrong. Might be a heart condition and a monster would kill you.

 

[Crocodilo]

Actually, I already took the stimulant road and works... for a while. Until you create resistence to them and your life get really shitty.

I really wanted that this was a matter of "get over it and stop being a pussy"

Thank you for your input Brutus. I don't have thyroid or cardiovascular issues, but specific vitamin deficiences is something else...

 

[Ozzy619]

Take a 15 min nap. That always refreshes me. I dont know, I hit the gym and have a physical job and keep going till the wheels fall off. Fake it till ou make it.

 

[element00]

You're only young yes? Nothing seems to stand out, in fact I think there are a lot of guys who have physically demanding jobs and still get at it. What time of day do you train? Have you changed that up?

 

[weighted chinup]

Honestly if this happened to me I would assume it was systemic fatigue I accumulated from training or shitty sleeping habits, but nothing in the training or sleep you posted would suggest you are struggling with lots of systemic fatigue so I have no idea.

Sometimes I benefit from taking a 1-3hr nap after training sessions if I feel extremely tired after a workout. Your schedule might not let you do this though, but if you have the luxury of time you might benefit from it.

How is your sleep? Aside from the 8hours, do you have anything like sleep apnea symptoms, restless leg syndrome, etc that might dramatically lower your quality of sleep? See a doc if you feel this is the case.

 

[ergomaniac]

Hello,

Basically, when things start to get good at the gym - increasing weight, etc... everything else in life start to get affected because of the fatigue of training.

Right after the training is the worst: sleepy, lethargy and tired. My job requires creativity. Creativity + fatigue = nothing done. When I lay off training for some reason, my productivity goes to the roof, so this is getting to the point that soon I will have to choose between weight training and work (And I don't want to).

Some things to consider

190lb
13% BF
800mg test bulk cycle, but this always happened to me, since I was a natural. I start get heavy at the gym and everything else start to decay.
4000kcals a day, plenty of protein.
Taking Opti-men just to be sure
Good sleep. I work at home-office and get at least 8 hours of sleepy a day.
I don't abuse stimulants. Just taking some coffe before working out

Training:

5 day split, each muscle once a week. About 4 or 5 exercises for each. I don't want to bore you guys listing everything I do at the gym, what I can tell is that I don't do anything crazy. I do 3 to 4 sets, 6 to 8 reps. Do the most famous compounds exercises and put a little isolator here and there.

Should I decrease volume ? Choose a split with less days ?

What about specific vitamins, minerals or something else I could take to help with this matter ?

Any help will be greatly appreciated. I'm really starting to get really nervous about this...

since you said its worse right after training, I thought, well what is he eating post workout. when I first started training my post workout was high glycemic carbs, usually sucrose or glucose and whey. it left me sleepy and in a brain fog about an hour after and a bit into the rest of the day. the drop in blood sugar from the insulin spike from the whey and sugar mix left my brain without any available fuel. now after I train I will sometimes drink some whey, wait about an hour, then eat a full meal. much better.
just a thought . not sure if it applies to you though.

 

[Throwback]

Take a 15 min nap. That always refreshes me. I dont know, I hit the gym and have a physical job and keep going till the wheels fall off. Fake it till ou make it.

Yeah a 15-30 min nap will really work...sometimes it takes 10-15 min to really wake up but once u do you feel great...I do anyway

 

[Ozzy619]

Yeah a 15-30 min nap will really work...sometimes it takes 10-15 min to really wake up but once u do you feel great...I do anyway

Anything under an hour is good for me, feel refreshed. Over an hour I just want to keep sleeping and get grumpy as fuck and messs messes up my sleep cycle.

 

[Demondosage]

You're overtrained, plain and simple. Its not hard to figure out, brain fog, lethargy, probably shittier sleep quality....bro you are overtrained. Cut it back to 3 days a week and reduce volume. Id go for a program similar to a Mike Mentzer/ Dorian Yates style routine. Also know that pounding all that protein and calories can make you sluggish sometimes. Take a day or teo out of the week and cut back on protein intake and calories. At least that helps me anyways.

 

[sorcerer zypher]

You're overtrained, plain and simple. Its not hard to figure out, brain fog, lethargy, probably shittier sleep quality....bro you are overtrained. Cut it back to 3 days a week and reduce volume. Id go for a program similar to a Mike Mentzer/ Dorian Yates style routine. Also know that pounding all that protein and calories can make you sluggish sometimes. Take a day or teo out of the week and cut back on protein intake and calories. At least that helps me anyways.

the DC split is nice, bis & legs day1, back, and push muscles day 2. Train MWF. High intensity /low volume.

 

[Demondosage]

the DC split is nice, bis & legs day1, back, and push muscles day 2. Train MWF. High intensity /low volume.

I like that split a lot

 

[B Easy]

Sounds to me like your CNS might be getting run down to training. Try yo decrease volume and inxrease rep ranges. Instead of 6 to right reps go 8 to 10 reps, and instead of 4 working sets per exercise drop back to 3 working sets, but go full intensity. Heavy weights and high volume can lead to "overtraining", which most people don't realize is a thing. Yes with proper nutrition, rest and sleep technically speaking your muscles can't really be overtrained , but your CNS definitely can, which leads to a depression of mood, energy levels, etc. I think this is your problem , and its something that I have had to deal with in the past. Take it back a notch and you will not only feel better outside the gym, but you will actually perform better inside the gym also. Hope this helps.