Increased volume and intensity and getting massive headaches

[Robbiejuve]

Hi all.


I have been doing the PTC Beginners program for the past 3 months and before that did about 2 months of Starting Strength. During this time I had no problems at all.


This week I wanted to add volume and intensity (I know don't fuck with the program) so I changed the following;

Increase reps to 12

Increase sets per exercise to 4

Reduce time between sets to 1m (I have a timer function on my watch so I am very strict with this)


For most exercises I am getting my ass kicked but still all good.


However for squats and deadlifts I am getting this enormous headache during set number 3. This usually knocks me out completely for 10-15 mins.


I did search for similar threads but a lot of them talk about technique issues which I don't think I have because I have been squatting and deadlifting without issue on lower volume and intensity. Also I don't get these headaches until set 3 which is when I want to curl up on the floor in the fetal position.


Is this normal when you up the intensity like this and I am just being a pussy?


Thanks,

 

[Goosey]

Described the position of your head when squatting and deadlifting.

 

[El Testicle]

Valsalva manoeuvre causing pressure?

You may just be reacting badly to it...

 

[myst]

Potentially some neck / upper trap / mid back tightness that really flares up under heavy load. I get headaches when my back is super tight from working a keyboard all day, which especially flare up during my 70% and upwards sets.

Find an osteo / physio in your area that specialises in trigger points / active release therapy and see if that helps.

 

[Robbiejuve]

Thanks for the replies so far.

I was planning to go Chiro before my next workout as I was thinking might be something tight but thing is, this is a light load compared to when I was doing 8reps x 3 sets and taking 3 mins rest per set.

In the squat my eyes always look forward so my head is neutral and in the deadlift my head is kinda up.

I'll update if I solve it

 

[Bradford]

chiro is a good idea, i probably wouldnt be able to walk without mine.

 

[sjay]

What are you trying to achieve by increasing reps and sets and reducing resting time?

Is this routine done 3 times a week, full body workouts?

The headache might be from the sudden increase in volume i.e no gradual build up

 

[Robbiejuve]

What are you trying to achieve by increasing reps and sets and reducing resting time?

Is this routine done 3 times a week, full body workouts?

The headache might be from the sudden increase in volume i.e no gradual build up

Perhaps too much too soon. I do it 3 times a week. I was considering dialling it back down and then slowly build up reps / sets / time between sets thinking that could well be the problem too.

What I am trying to achieve, bottom line is that I think my work ethic sucks and I want to kick my ass hard for a few months. I made constant progress on the strength programs to date, obviously as a newbie I should but I just had a lazy attitude when it came to rest between sets, especially the big lifts so I think this is more about getting my attitude right more than anything else.

 

[sjay]

You have to decide whether your training is focussed on strength or hypertrophy.

General consensus is that if you are aiming for maximum strength gains you should have longer rest times between sets, lower rep range and higher training frequency.

If you are focussed on hypertrophy stick with the changes you've made and try reducing frequency to say 2 times a week rather than 3. Your strength gains will slow but your muscles will grow bigger in size due to adaptation - they will store more fuel to aid in muscular endurance required to work at a higher volume and intensity.

Otherwise stick with the program as written and you will get a good balance of both. If you decide to sharply increase volume make sure you are getting heaps of extra calories and sleep or you'll feel like shit after a while.

 

[myst]

You have to decide whether your training is focussed on strength or hypertrophy.

General consensus is that if you are aiming for maximum strength gains you should have longer rest times between sets, lower rep range and higher training frequency.

If you are focussed on hypertrophy stick with the changes you've made and try reducing frequency to say 2 times a week rather than 3. Your strength gains will slow but your muscles will grow bigger in size due to adaptation - they will store more fuel to aid in muscular endurance required to work at a higher volume and intensity.

Otherwise stick with the program as written and you will get a good balance of both. If you decide to sharply increase volume make sure you are getting heaps of extra calories and sleep or you'll feel like shit after a while.

I think that would be true if his overall health was bad, IE irritable / tired / other CNS type burnout issues. It seems this is isolated to heavy loads only, which I would think might be a mechanical issue.

Layne Norton's PHAT program combines Hypertrophy and Strength, so there are no issues trying to achieve both. Generally yes it's better to focus on one depending on what stage you're at with your training.

 

[Grunta]

I had the same thing, used to get a pounding headache when doing exercises that take the piss. Physio couldn't fix it and it got worse the more he manipulated it. Got to the point where it got unbearable, so I had an ultrasound, brain scan, blood pressure test and other crap tests the doctor around the corner from work sent me to get.
So I finnaly took a day off work and went to the family doc, who quickly diagnosed that, under stress, physical or mental, especially both, the tendoens / muscles that run from top of my scull down the back of the head and connect to the neck, inflame, tighten up and press on all the nerves, feels like a sledge hammer to the back of the head. He perscribed celebrex and told me to catch it early, when I feel it comminmg on, I pop a pill and tilt my head back and massage the back of the skull to loosen them up. Hot pack works instantly. Do not tilt head forward to "stretch" them, makes it worse, not pain wise, the ache lasts longer. He also recommended accuputure to fix it properly, but I never went.
I still get it sometimes, but it doesnt worry me as I can quickly manage it now, at one stage I was convinced that if I dont stop training my brain or a blood vessle in it will explode. It's funny it didnt feel like muscular pain, just a thumping headache I was convinced was comming from the inside of the skull rather than the outside.
From experience I would recommend a visit to your trusted doc and ask him about this before you let any physio mess with your neck.
Good Luck.

 

[Robbiejuve]

I had the same thing, used to get a pounding headache when doing exercises that take the piss. Physio couldn't fix it and it got worse the more he manipulated it. Got to the point where it got unbearable, so I had an ultrasound, brain scan, blood pressure test and other crap tests the doctor around the corner from work sent me to get.
So I finnaly took a day off work and went to the family doc, who quickly diagnosed that, under stress, physical or mental, especially both, the tendoens / muscles that run from top of my scull down the back of the head and connect to the neck, inflame, tighten up and press on all the nerves, feels like a sledge hammer to the back of the head. He perscribed celebrex and told me to catch it early, when I feel it comminmg on, I pop a pill and tilt my head back and massage the back of the skull to loosen them up. Hot pack works instantly. Do not tilt head forward to "stretch" them, makes it worse, not pain wise, the ache lasts longer. He also recommended accuputure to fix it properly, but I never went.
I still get it sometimes, but it doesnt worry me as I can quickly manage it now, at one stage I was convinced that if I dont stop training my brain or a blood vessle in it will explode. It's funny it didnt feel like muscular pain, just a thumping headache I was convinced was comming from the inside of the skull rather than the outside.
From experience I would recommend a visit to your trusted doc and ask him about this before you let any physio mess with your neck.
Good Luck.

This is exactly what I am experiencing thanks heaps. Now you mention it, I do remember my neck muscles being quite sore after my last workout and I just thought it was due to the chiro doing a bit of work there.

Went to Chiro and adjusted rest period back to 2 mins and still got them. Went to GP and idiot told me to stop squatting . Last time I will go there, I pushed the point and got a referal to neurologist but rather work on my fitness for a couple weeks before going for scans etc.

This week I will go back to the program when I wasn't getting them at all and work from there

 

[Grunta]

Physio or chiro cannot fix this. only anti inflams and muscle relaxants can.
Voltaren works but is not as effective and too rough on the gut compared to Celebrex.
Keep in mind you need relax and loosen it, do not try to stretch it, use a hot pack and keep your head back when it comes on, untill you see your doc.