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Determine the Length of Your Workouts

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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

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Raised Body Temperature Post Workout
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DAVE.L

I have question to ask regarding not being able to sleep well for two nights post workout: I feel very restless a irritable and my body temperature is raised. I'm only doing 3 compound movements every 7 day. I would like to know, if anybody knows, the science for the raised body temperature?

Many thanks Dave.
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Hitit

DAVE.L wrote:
I have question to ask regarding not being able to sleep well for two nights post workout: I feel very restless a irritable and my body temperature is raised. I'm only doing 3 compound movements every 7 day. I would like to know, if anybody knows, the science for the raised body temperature?

Many thanks Dave.


Sorry, this may or may not help, but those are my systems post workout when I've done too much intensity (like SSTF), volume and or not enough rest. I would also wake up at some point and go through hot/cold cycle for about an hour.

Those are some of my main signals to lower my volume and or raise my number of rest days now. My intensity is pretty constant but not doing SSTF but RP to or close to failure depending on my body feedback.

Your volume is low and you rest days appear high. So maybe your intensity is too high and or you're not conditioned enough yet to handle it is something I would guess for myself. Maybe try less intensity and more frequency for conditioning.

With regards to intensity, SSTF sets seem to be more taxing to me just in it itself. If you are doing these, consider that as a possibility. Maybe back off a little on the failure reps and try and increase frequency when you feel recovered sooner.

Since dropping SSTF sets, which became very taxing on my nervous system it seems (maybe because I'd been doing them for so long and getting "older" I have less tolerance), I don't experience those normally as long as I'm not still doing too many exercises and not enough rest days.

Is there allot of other stress in your life that could contribute to this as well?

Diet? Caffeine?

That's my 2 cents...

Brian


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entsminger

Virginia, USA

DAVE.L wrote:
I have question to ask regarding not being able to sleep well for two nights post workout: I feel very restless a irritable and my body temperature is raised. I'm only doing 3 compound movements every 7 day. I would like to know, if anybody knows, the science for the raised body temperature?

Many thanks Dave.


==Scott==
You haven't told us much about you. How long have you been working out? What kind of condition are you in? Are you brand new to working out? Any other conditions we might factor in to this?? Knowing basically nothing about you I'd just guess you are doing to much too soon? Ease back a little in your efforts. Do less but more often until you get into better shape.
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HeavyHitter32

I don't train to absolute failure anymore (doing so never hurt my training results either and did wonders for my recover). However, for years I did train like that and on consolidation routines...and I ALWAYS slept like crap the night after a consolidation workout. I think going to failure on three heavy moves (leg press, pulldown, chest press) just causes a lot of central nervous system distress - and maybe it's excessive adrenaline too. I would also feel fatigued and worn for the next couple of days.

Ditch that style of training. It won't get better and doing it more frequently won't help either as I tried that.
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sgb2112

Check out the biggfella's HIT routines and rotation & ignore the bitter hitters.

http://www.drdarden.com/...ic.do?id=654468
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Hitit

sgb2112 wrote:
Check out the biggfella's HIT routines and rotation & ignore the bitter hitters.

http://www.drdarden.com/...=654468


I'm sure he'll build lots of muscle like him too.

That didn't even address his current problem.
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DAVE.L

Hi, thanks for the replies.

I think that you are right, I have over done the intensity a little to soon. I should have given a little more background information: I'm 38 years of age and I?m six weeks into my training regime, after a year and half lay-off due to other commitments. My last work consisted of:

Squats: I squatted with 308lb for 8 reps to failure with one forced rep;

Pulldowns: with 280lb for 8 reps plus 3 forced reps with a static negative;

Benchpress machine: 300lb rest-pause 4 reps with 10 seconds between reps with a couple of forced reps and manual resistance added to negatives.

Looking at it now I think I've been a little to eager to crank up the intensity on my return to the gym....its hard not to ? I love to train this way and i'm eager to get back into shape.

Many thanks to all that posted.
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jastrain

DAVE.L wrote:
Hi, thanks for the replies.

I think that you are right, I have over done the intensity a little to soon. I should have given a little more background information: I'm 38 years of age and I?m six weeks into my training regime, after a year and half lay-off due to other commitments. My last work consisted of:

Squats: I squatted with 308lb for 8 reps to failure with one forced rep;

Pulldowns: with 280lb for 8 reps plus 3 forced reps with a static negative;

Benchpress machine: 300lb rest-pause 4 reps with 10 seconds between reps with a couple of forced reps and manual resistance added to negatives.

Looking at it now I think I've been a little to eager to crank up the intensity on my return to the gym....its hard not to ? I love to train this way and i'm eager to get back into shape.

Many thanks to all that posted.


that workout looks like it would be quite effective.full body,3, big, compound, exercises, done to failure, and ~beyond~ [forced reps, and manual, resistance, added to the negative--i think because it is a very, consolidated, workout the added, forced, reps, and the added, resistance, to the negatives, would make this workout very, effective --usually, added, forced, reps should only be done periodically, however, because there are only 3 exercises i cant see overtraining as being an issue.if results were to stop completely,after an extended period of time, you could try rotating between 1 or two of the exercises [a different one each week.

i too, believe that you should push yourself to the highest levels of intensity that are humanly possible--this is the only way to get results. the human body needs an extreme amount of intensity in order to to cause an adaptive response [growth]. as long as the workout is brief enough for it to allow recovery/growth to occur. it is difficult but if you don't give the body a reason to grow it wont. it requires literally, going to "that place" where the body thinks it must get stronger, or it will die--this is nature, this is truth.we are all bound by the same physiological laws.
many, as they get older, feel that they don't want to put in the effort and will talk themselves out of intensity i.e. muscular failure. this is a big mistake. eventually, when one just goes through the motions [sub failure workouts] the muscle mass will begin to deteriorate especially as the aging process takes hold. this wont happen overnight but it will happen at a much, more, rapid, rate, compared to the trainee, who is training with all his might [pushing as if his life depended on it]

by the appearance of your workout
you seem to have a solid understanding of this and should fare very well as you age--bravo!!
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FiremanBob

Have you tried Melatonin to help you sleep? After a workout I feel like I'm plugged into the electric socket, but 6 mg of Melatonin about 2 hours before bedtime and I sleep very well.
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DAVE.L

jastrain

The other part of my workout cycle is:

Deadlifts
shoulder press
bicep curls

it's a good routine. My last workout was:
deadlifts 352lb * 8
press on machine 200lb *9 + 3forced reps with slow negative.
Bicep curls on machine 100lb * 7 1 forced rep with 15 second static negative.

I have been sleeping a little better, but still feel very jittery after my workouts. I'm thinking of splitting up the compounds and adding in a few isolation exercise to augment recovery and reduce the systemic inroad. I think it's just that my body enters a natural alarm stage in response to stress; I become irritable and restless after the workout - I suppose there has to be some irritation to get a response.

Thanks Dave
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DAVE.L

Hi jastrain,

the other part of my routine is:

Deadlifts
machine press over head
machine curls

last work out was:
Deadlift 352lb x 8
press 200lb x 9 plus 3 forced reps with slow negative,
curls 100lb x 7 with one forced rep and 15 second static negative.

I still find it hard to sleep after training; I feel very jittery and irritable. I put the irritability down to the alarm stage of the bodies response to stress; I suppose if there is no irritability there would be no growth. I'm thinking of breaking up the compounds and adding in some isolations to reduce the systemic effect and augment my ability to recover and sleep.

Thanks Dave
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coomo

DAVE.L wrote:
Hi jastrain,

the other part of my routine is:

Deadlifts
machine press over head
machine curls

last work out was:
Deadlift 352lb x 8
press 200lb x 9 plus 3 forced reps with slow negative,
curls 100lb x 7 with one forced rep and 15 second static negative.

I still find it hard to sleep after training; I feel very jittery and irritable. I put the irritability down to the alarm stage of the bodies response to stress; I suppose if there is no irritability there would be no growth. I'm thinking of breaking up the compounds and adding in some isolations to reduce the systemic effect and augment my ability to recover and sleep.

Thanks Dave

I have noticed a similar effect when I trained in the evening.
Now I train at 7am, the effect is the opposite.Fatique, sleepiness and a nice calmness, that washes over me.So I go to sleep in the gym.

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