Cortisol

[Jozef Golonka]

Hi, i would like to ask you if it is possible feel elevated cortisol levels.

Sometimes when i do doubles in gym or i am overtrain or under recover i am notice something like my temperature is high ad my body is burning from inside. It is not just when i train it is also during the day.  it seems to my like i feel cortisol or inflamation but i want to be sure something like this is even possible to feel.

Also i would like to know some very solid rules for making off day. Becasue lot of time i am stuborn to not make off day maybe when i should. Very often i found myself in situation when i question myself should i train or not today. When it is 50 to 50 i always go bcasue i enjoy time in gym. These trainings are usually not bad and i can spot  even some small improvements from last training session but i am always then wondering how this training would looks like when i would train more fresh. It is not easy to judge if i can make more progress with extra day off or not.

Here is my experiance which i deal very often.

My split has no off days planed:

1.Chest [2×2] + triceps [2×2]

2. Legs [3×2]

3. Back [3×2] + abs

4. Shoulder [2×2] + biceps [2×2] + calves [calformation]

repeat

[2×2 means 2 exercises for 2 working set and i am doing for every backup drop set]

Very often when i woke up i am saing to myself this day should be off day, then i go to the work [office work just sitting mostly relaxing] during this time i am telling myself maybe i can handle training session, after work i always decide go to the gym.

I am asking this becasue i feel like am emotionaly attached to trainig. In some video i heard how Joe also saying he like more training than results from taining, but i would like to go for the results.

So can you give me please some rules [strict as possible] based on your experience how i should approach off days?

 

Thank you very much and sorry for bad english.

[Joe]

Jozef Golonka wrote:

Hi, i would like to ask you if it is possible feel elevated cortisol levels.

Somes when i do doubles in gym or i am overtrain or under recover i am notice something like my temperature is high ad my body is burning from inside. It is not just when i train it is also during the day.  it seems to my like i feel cortisol or inflamation but i want to be sure something like this is even possible to feel.

Also i would like to know some very solid rules for making off day. Becasue lot of i am stuborn to not make off day maybe when i should. Very often i found myself in situation when i question myself should i train or not today. When it is 50 to 50 i always go bcasue i enjoy in gym. These trainings are usually not bad and i can spot  even some small improvements from last training session but i am always then wondering how this training would looks like when i would train more fresh. It is not easy to judge if i can make more progress with extra day off or not.

Here is my experiance which i deal very often.

My split has no off days planed:

1.Chest [2×2] + triceps [2×2]

2. Legs [3×2]

3. Back [3×2] + abs

4. Shoulder [2×2] + biceps [2×2] + calves [calformation]

repeat

[2×2 means 2 exercises for 2 working set and i am doing for every backup drop set]

Very often when i woke up i am saing to myself this day should be off day, then i go to the work [office work just sitting mostly relaxing] during this i am telling myself maybe i can handle training session, after work i always decide go to the gym.

I am asking this becasue i feel like am emotionaly attached to trainig. In some video i heard how Joe also saying he like more training than results from taining, but i would like to go for the results.

So can you give me please some rules [strict as possible] based on your experience how i should approach off days?

 

Thank you very much and sorry for bad english.

For most people, I wouldn’t worry or focus on “feeling you’re cortisol levels”. First off, when you’re training, you want very high cortisol. But if you’re worried about it, there are pretty good saliva tests to see if you are in a good cortisol pattern. And you can also check inflammation markers with bloodwork. And while it’s tough to give exact guidelines for off days (like you mentioned, progress is really the best gage), I’ll give you a place to start based on your current program. After four days through your program, ALWAYS take an off day. After that off day, if you get a good night sleep, take a minute to gage how you feel in the AM. If your sleep/recovery was good – but you feel overly tired, take another off day. But if you feel good/rested/full of energy, then start your split over again…and your English is great!

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