3.4 What happens to a cycle when I get sick?
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Most people get sick at some stage during the year
and whether it be a cold or flu, or worse, DO NOT work out while
you are sick. For your own sake (your illness will get worse if your
body can't pool its resources to fight it if it's trying to recover
from heavy squatting) and for others' (passing illnesses on in the
gym is a major NO-NO for obvious reasons).
But say you are only sick for 1-2 days, then what
do you do? It's a good idea to start with 5-7 days of complete rest
to ensure the illness is really gone. Then take 2 weeks to get back
to your before-illness poundages (one week at 90% and one at 95%).
If you are sick for longer, or you feel very drained
or tired after your illness, then take 7-10 days off, and start your
cycle over again. If you made any gains, then you have new 'easy'
percentages to calculate. If you were still in the 'recovery' phase,
then stay with the same percentages when you start over.
got this from this site
Over-training
If you over-train, you won't grow. In fact, you risk losing muscle mass if you chronically over-train. Over-training can be the result of a number of things. If you train too frequently and don't give your muscles enough time to repair themselves you're progress will stagnant and you'll get frustrated. If you subject yourself to two-hour marathon lifting sessions you're not going to see any growth because you're dishing out more than you can take. Steroid users can get away with these kind of lengthy workouts, but natural athletes should train smarter not longer. Certain symptoms should be warning lights that you're over-training. Ask yourself: do you have a hard time staying awake in the middle of the day? Are you getting sick more frequently or do you have a harder than normal time shaking a cold or illness? If any of these were yes, then you need to reexamine your training schedule and allow for more rest. Going to the gym when you are tired to begin with is counterproductive. You should be tired when you leave not when you come in.
from here