Hello All, I’m new to this forum.
I have been a natty bobybuilder since age of 17.
Since 45 I started to face severe overtraining.
Currently at 50, i decided to take a break from the gym in order to allow my body to recover.
I’ve have faced severe insomnias for 5 years and could sleep only 3 hours a night and sometimes must take 4 strong dosage sleeping peels to get 6-7 hours of sleep (doctor warned me it is close to the lethal dosage !)
Sometimes I can not fall alseep before 4 am, or wake up at 3 am in the middle of the night.
Insomnias are emphasized after intense training with basic mouvements like squat (1 RM = 2,2 X BW), DL ot BP. Sometimes even 5 sets of dumble flies can trigger insomnia.
I tried several ways to solve this issue with no improvements :
1 month away from the gym, sleep improved but went back as soon as I came back to the gym
400- 600 mg of magnesium citrate a day
1 coffe max in the morning
training late in the morning instead of 6 pm after work
Blood test by a sport doctor : everything was fine, blood magnesium was a litle low, he didn’t test testo and other hormones. He concluded that all was fine and certainly I was too old to train !!!
Reduced intensity, volume and frequency of workouts, it helped but that’s so annoying to train that way, i like to feel the weight and don’t need grandmother dumbles.
Also not sure reducing so drastically this parameters will help to keep or improve my muscle mass or strenght, or even maintain.
Note that overtrained seems induce loss of performances and training motivation but on the contrary, my strenght improves and i’m still motivated to workout ?
After some researches on the net i understood that this can be due to
to much intensity, volume, frequence of the workouts
sympathic system (fight or flight system) takes over parasympatic system (the one that calm the body down)
Severe homrmonal imbalance, too much cortisol, too low testo
lake of zinc, magnesium
cumulative stress, job, familly, workout
During my workout break, I will rethink my training log and include more “deload, easy” workout.
I red that it can takes sevaral months or YEARS to recover from overtraining, that’s frightening.
What is you thought on this subject ?