Team3DMJ - ‘25 Contest Prep / Ep. 2 with Jeff Alberts
The speaker shares their experience of falling ill during the holiday season, which impacted their bodybuilding and contest preparation. They emphasize the importance of not pushing through illness, as it can worsen recovery and lead to further sickness. Reflecting on past mistakes, they decided to take a break from the gym and focus on recovery by resting and eating more. As they began to feel better, they eased back into training with a modified routine, opting for a 'bro split' instead of their usual upper-lower split to reduce workload and avoid overexertion. This approach helps them gradually acclimate back into training without risking further illness or injury. The speaker plans to return to their regular routine once fully recovered, highlighting the importance of using experience and common sense to guide their decisions.
Key Points:
- Avoid pushing through illness to prevent worsening recovery.
- Take breaks and focus on rest and nutrition when sick.
- Ease back into training with a lighter routine to avoid overexertion.
- Use past experiences to guide current decisions and avoid mistakes.
- Plan to gradually return to regular training intensity once fully recovered.
Details:
1. 🎉 Reflecting on the Holiday Season and Health Challenges
1.1. Family Gatherings and Social Connections
1.2. Indulgence in Food and Health Impact
2. 🤒 Navigating Illness and Adjusting Fitness Goals
- The speaker experienced illness, including symptoms like sore throat and body aches, which negatively affected sleep quality, emphasizing the need for rest rather than training during sickness.
- To prevent spreading the illness, the speaker practiced caution by sleeping separately from family members, highlighting a practical approach to illness management.
- Past experiences of pushing through illness during contest prep resulted in worsened conditions and prolonged recovery, teaching the importance of rest and patience.
- The speaker advises against training through illness to prevent exacerbating symptoms and delaying recovery, especially important in bodybuilding contexts.
- Lessons from prior experiences show that fear of losing fitness progress can lead to severe health setbacks, underscoring the value of prioritizing health over immediate fitness goals.
3. 🏋️♂️ Transitioning Back to Training with Care
- Took a 9-day break from the gym to ensure proper recovery.
- Spent 2 days relaxing and watching Netflix to aid in mental and physical recovery.
- Increased food intake to enhance recovery and energy levels, leading to a 95% improvement in well-being, with only minor congestion remaining.
- Avoided pushing hard immediately upon returning to the gym to prevent setbacks.
- Modified training split from an intense upper/lower twice-weekly routine to a more manageable plan, facilitating a gradual return to full training intensity.
4. 🗓️ Adapting Training Routines for Recovery
- Implement a 'bro split' routine, dedicating specific days to particular muscle groups: Monday for chest, Tuesday for back, Wednesday for legs, Thursday for shoulders and calves, and Friday for arms. This structure helps in organizing workouts and focusing on recovery of each muscle group individually.
- Limit each session to two or three additional exercises to prevent overexertion and ensure a gradual return to full training intensity. For instance, adding exercises like incline dumbbell press or pull-ups can enhance the primary muscle group targeted without overloading the body.
- Avoid training to failure to minimize soreness and support recovery, especially when recovering from an illness. This approach ensures sustainable progress without causing additional fatigue.
- Balance training and recovery by monitoring energy levels and muscle soreness, adjusting the routine as necessary to avoid compounded fatigue and promote effective rehabilitation.
5. 🔄 Looking Forward with Confidence and Caution
- Plan to return to 100% health by Monday and resume training with increased intensity and loading, aiming to establish a strong routine by end of January.
- Faced setbacks initially planned for the new year with a full training split, yet remains confident in overcoming challenges.
- Emphasizes not letting insecurity or fear guide decisions; relies on common sense and experience instead.
- Adopts a conservative approach to recovery and training post-illness, ensuring careful monitoring of progress and health.