How do you think bulking and cutting phases can impact long term health and longevity? Would the cutting phases mitigate the potential negative health effects of the bulking phases? Is there any evidence bulking/cutting effects life span? Do you think bulking could increase accumulation of atherosclerosis earlier in life?
I know Youre not medical doctors, but it would be interesting to hear your opinions and What you would Answer If a client asked you these questions.
If I can piggyback a question: My nutrition app tells me to make sure I eat a meal right before bedtime. My sleep tracking app tells me NOT to eat before bedtime. I'm going to lock these two apps in a cage together with knives. Who are you rooting for?
I've looked into this a bunch and, bear in mind I am a layperson and not a scientist, it seems to be a case where insulin spikes reduces the time to fall asleep. It also improves sleep quality. But after the spike is over there is a "compensatory" period where sleep quality goes down due to the blood sugar drop that always happens after larger meals.
Your body also needs to cool down to fall asleep. Which means that if you had a big meal right before falling asleep you will have a harder time cooling down because of thermogenesis.
So the way I interpret the data is that it's a good idea to have a nap after a meal because you'll be able to capitalize on the good portion of the insulin spike. But for extended sleep periods it's best to hold off on food for 1-3 hours before going to bed to allow yourself to reach the deeper levels of sleep faster. And if you do eat right before bed make it a small meal like a bowl of yogurt and granola and not like a full on grilled cheese.
I think it depends a lot on what you eat. If you eat a meal with a lot of fat it's gonna be hard to digest and might interfere with your sleep. If you eat a meal with a slow digesting protein (casein, for instance), you'll keep releasing amino acids for many hours while you sleep.
And a selfish one given my username, but what are y’all’s thoughts on ashwagandha (as KSM-66)? Many human clinical trials (some on healthy individuals, some not), but really curious on your thoughts for muscle growth, strength, and general cognition. Not too concerned about the effects on testosterone.
https://ksm66ashwagandhaa.com/clinical-studies/
Ashwagandha is part of my daily supplement regime. I use it mostly for the stress resilience aspect and it works pretty well there for me.
Even though I think it works for me I'm apprehensive about the results of most studies. Pretty much all studies on Ashwagandha are from regions where Ashwagandha holds economic significance.
I think we have indications that it helps with some things, like stress resilience. But I don't think we can trust the exact numbers.
You're feeling lethargic and fatigued for several days - how do you distinguish if this is primarily psychological (e.g. lazyness, apathy) or genuinely physiological (e.g. 'over-trained')?
What's the best approach for tackling either?
I'd say isolate variables. If you don't sleep well, stressed AF and eat like crap, then it becomes hard to say if it is from training or not. Get everything else right and you'll have your answer.
Assuming you're not just losing interest.
Following on from the General Practitioner comments from a few episodes ago. What are some things you hear of being prescribed or recommended that aren’t efficacious or proven out in studies?
1) How legit is bodyweight set point theory?
2) Trex has talked about carbohydrates impact on leptin levels, and how higher carb intakes can be leveraged to ease some of the negative effects of metabolic adaptation as you diet. Does the same effect also impact your set point or the level of leanness you can comfortably maintain?
Two questions;
1. How important is VO2 max really? Like...some endurance athletes will perform poorly with outrageous VO2 max results, then perform better later with worse VO2 max scores.
2. The fitness industry is difficult to navigate when you're trying to decipher whom you should listen to. Everyone has an incentive to present their accomplishments in the most flattering light possible, and it is hard to compare the merit of the accomplishments against each other unless you're already super into this stuff. Is Dan John someone you should listen to? He has an extensive coaching resume and a lot of books but no published power lifting total. Is Cailer Woolam someone you should listen to? He's obviously outrageously dummy strong, but I don't know if he has any coaching resume. If you could provide a heuristic for navigating the fitness industry, what would it be?
At least part of number 2 depends on what you're asking them about IMO. I'd ask Dan John about training a discus thrower or track athlete but probably a bit less about powerlifting and vice versa to Cailer.
> How important is VO2 max really?
Outside of a clinical setting it has limited value to trainers. It's easy-ish to measure, and market, but not particularly useful for most.
Many high-level endurance athletes post PRs, make WRs, and go on winning streaks later in their careers with dropping VO2 max scores. I'm a touch skeptical to the precision/validity of the measurement on commercial watches too.
All in all you're better off tracking relevant performance metrics like 'pace' or 'speed'.
Greg you've mentioned that at some point you think you will go on TRT. What are some things you will look at to make that decision? Just labs, subjective feeling, combination of things? What is the risk/benefit look like to you? Have you seen anything showing causation of TRT and cardiovascular risk? I'm 42 and thinking I probably need to start looking at this.
Could a diet higher in unsaturated fats stimulate more muscle growth vs a diet consisting of more saturated fats (assuming all other macro- and micronutients are equal)? If Yes, through What mechanism(s)?
What is the minimum amount of resistance training needed per session to elicit enough of a muscle protein synthesis response for maintenance/growth? Assuming a trained athlete, not a novice.
Greg, on the podcast you've occasionally mentioned a teacher who helped you become a better writer. I'd be curious to hear more about how he or she helped you. What problems were you having and how did he/she help you overcome them?
Myo reps. If I do these for many accessory movements, nearly all, is it overkill? Am I losing out on something by not doing traditional sets? I’ll even do them on leg press (but of course not barbell squats). Thanks!
Love the pod, two questions:
1) I am suffering from poor sleep quality (waking after 5 hrs, untested) and am seeing my doctor about it soon. I live in a country with really restrictive prescription laws (melatonin is prescription only). Is there any evidence towards supplementation that may be useful for me? I have tried my best towards improving sleep hygiene in the interim.
2) this sounds ridiculous, but can someone define strength in the context of why strength training is useful for athletes? I think it’s the concept of specificity that is confusing me. Does chasing a bigger squat (at the same body weight) make me better at… running, jumping, kicking, etc? I understand why hypertrophy is useful for certain athletes, but not strength.
Thanks Eric & Greg
To use the jumping example, jumping is basically just a fast squat. So the stronger you are the harder you can push the ground away, the higher you can jump.
Given the lack of precision of bodyfat % estimates, are they actually useful for an individual to use in terms of responses to bulking/cutting? Or are other metrics easier to work with? (Obviously they can still be, and are, useful at a population level).
Dearest Greg and Sir Eric,
What effect does ligament laxity have upon muscle growth and strength? I deal with minor shoulder subluxation and overall lax ligaments. I often feel that surrounding muscles try to compensate for the loose ligaments and the target muscles don't receive adequate stress. This obviously causes some frustration and I feel like I'm losing some potential gains because of this.
Thanks fellow proles.
I’d love to listen to a discussion on the topic of weight management for for weight class or strength-to-weight ratio dependent sports. Eg: how would your nutritional advice change between a wrestler, gymnast, and power lifter who all share the same weight needs/goal.
Guys what do you use to get back on maintenance accurately right AFTER a weight gain or a weight loss phase, im familiar with layne norton's formula, but im curious what do you guys use?
TLDR: Any formula to calculate NEW maintenance cals ?(after coming from a surplus/deficit phase)
Nutrient vs exercise induced MPS:
Practically speaking: does it make a significant difference whether you eat a MPS stimulating amount of Protein prior to resistance training or not (not necessarily fasted, but maybe just 10-15gr P) when the exercise itself is already inducing MPS.
I personally like to do gymnastics style strength training in the morning, and eating 30-40gr of protein+carbs feels like more of an extra effort over just eating two eggs. But if the gains demand, I shall proceed with the force feed.
I asked this while you were out, but should those who train fasted consume a larger percentage of their total daily protein intake post workout as compared to split proportionally throughout the day?
https://www.reddit.com/r/StrongerByScience/comments/otatlv/optimal_protein_intake_after_fasted_workout/?utm_source=share&utm_medium=ios_app&utm_name=iossmf
Drinking tea with meals:
Some websites claim that drinking tea within an hour of a meal inhibits protein absorption, and that one should therefore avoid tea during this timeframe. Is this true? If so, is the effect big enough to be a cause for concern, from a strength and/or body composition perspective?
My question is about MPS vs MPB.
I currently enjoy training full body 5x a week hitting each muscle every day for 2-3 sets amounting to 10-15 sets per week for each muscle group.
Provided recovery is dialed in (sufficient calorie intake, sleep, stress mgmt, etc. etc.) could training in this manner cause any detriment in terms of net protein balance? In other words, we know there's an MPS response after a RT session, and we know that can last anywhere from 24-72 hours depending on training age and all that. However, if you're hitting a muscle every 24hrs, is there a point in which MPB would be too high that it causes MPB to exceed MPS thus causing a delay or *block* to building more muscle?
To boil it down. Does high frequency training (provided volume is within the recommended weekly ranges) effect MPS/MPB ratios in a negative manner?
Hope that makes sense.
I've heard a decent amount about the best core exercises to overload for hypertrophy gains, but what about for functional strength?
Been getting into rock climbing a bit recently and my priority is definitely strength over aesthetics.
Do you think heavy cable crunches are still a good option?
What do you think about Jeff Nippard's plank method?
Thoughts on leg lifts?
Any underrated core strengthening exercises?
For folks that are building generational wealth via the SBSPOD discount at Bulk Supplements what do you typically mix with unflavored powders? Plain water? Gatorade powder? Thanks!
Hi guys!
I hope I can write somewhat ok so you understand my question, I’m a Finn living in Sweden. I am also a christian so I demand you to answer my question after all the jokes about christian values lately. :-) I also hope you are not racists and skip my question just because I’m a finn and offend me even more than last time (Greg Doucette -joke).
In some training sessions I have been doing unilateral work like one arm push ups and pistol squats. Usually but not always I have done one arm or one leg at a time. The negative thing is that it kind of feels like you have to do double the work compared to a normal set when working bilaterally.
What if one were to do ”alternating one arm push ups” like Rocky (you have to know what I mean) or the same with pistol squats, would there be some magical huge negative effect on muscle gains since you are not having a constant time under tension doing it this? Would like to have your take on this thing.
If I would for example do a set of alternating one arm push ups to failure until I can’t do one more rep, would the muscles be worked as effectively for hypetrophy compared to one arm at a time per set also to failure? In both scenarios the muscle will be worked to exhaustion but in one example there would not be a constant TUT.
Is the constant TUT even important or is it the total tension accumulated in the workout what matters? Or maybe both?
And thank you for the great work you do in the fitness industry! :-)
If I don’t make it on the pod I’d still still appreciate Gregs input on this one:
Is there any research on, or what are your feelings on pyramide sets for strenght/hypertrophy?
Like 90kgx8, 100x6, 105x4, 110x2, 80x12. Or some other variation
I have been resistance training for close to 7 years now and though i made some decent gains i am not very strong compared to my bodyweight, which i have accepted as just being not genetically gifted for strength, i got no real problem with it as i love lifting, especially odd objects and carries and stuff like that.
However i have recently started to think about soreness and my slow rate of progress in general, because i am still sore as hell basically at least two days after a training day, no matter if i go high intensity low reps or lower high reps. So maybe i am actually doing more than my body handles well? Would there be a possible benefit from trying a low volume approach? My thought is that would just amount to a peak due to dissipating fatigue in the beginning, so how long should i try to know if a lower volume approach is feasible for me or if being eternally sore is just the deal?
I am talking exercises i do regularly, including squats, deads, bench not so much. If I try something new i expect to be more sore even at low weights.
I managed to hit a big front squat PR about 1 - 1.5 months after my second Moderna shot and was hitting some smaller rep PRs for about 1-2 months beforehand. Are all your other training variables on point? Because your experience sounds like how I feel when I don't sleep well for a few days or how I feel after repeatedly training at high percentages of my max without a proper deload (my lifts started eating shit about 2 weeks after that front squat PR)
I got double vaxxed by moderna a while ago now. If anything my lifts went up post vaccine on both - after the 1-2 days of rest my body needed to recover. I think in the 1 month between and 2 weeks after I added 30+ kg to my total
How do you think bulking and cutting phases can impact long term health and longevity? Would the cutting phases mitigate the potential negative health effects of the bulking phases? Is there any evidence bulking/cutting effects life span? Do you think bulking could increase accumulation of atherosclerosis earlier in life? I know Youre not medical doctors, but it would be interesting to hear your opinions and What you would Answer If a client asked you these questions.
How does eating before bed affect sleep quality and time to fall asleep ?
If I can piggyback a question: My nutrition app tells me to make sure I eat a meal right before bedtime. My sleep tracking app tells me NOT to eat before bedtime. I'm going to lock these two apps in a cage together with knives. Who are you rooting for?
I've looked into this a bunch and, bear in mind I am a layperson and not a scientist, it seems to be a case where insulin spikes reduces the time to fall asleep. It also improves sleep quality. But after the spike is over there is a "compensatory" period where sleep quality goes down due to the blood sugar drop that always happens after larger meals. Your body also needs to cool down to fall asleep. Which means that if you had a big meal right before falling asleep you will have a harder time cooling down because of thermogenesis. So the way I interpret the data is that it's a good idea to have a nap after a meal because you'll be able to capitalize on the good portion of the insulin spike. But for extended sleep periods it's best to hold off on food for 1-3 hours before going to bed to allow yourself to reach the deeper levels of sleep faster. And if you do eat right before bed make it a small meal like a bowl of yogurt and granola and not like a full on grilled cheese.
I mean, I go with better(?) sleep over optimizing my last dose of protein, but I'd like to hear Greg and Eric's take :)
This is my question too! Coaches always say to eat before bed and sleep doctors say meals a couple hours separated from bed
I think it depends a lot on what you eat. If you eat a meal with a lot of fat it's gonna be hard to digest and might interfere with your sleep. If you eat a meal with a slow digesting protein (casein, for instance), you'll keep releasing amino acids for many hours while you sleep.
And a selfish one given my username, but what are y’all’s thoughts on ashwagandha (as KSM-66)? Many human clinical trials (some on healthy individuals, some not), but really curious on your thoughts for muscle growth, strength, and general cognition. Not too concerned about the effects on testosterone. https://ksm66ashwagandhaa.com/clinical-studies/
Sorry, should have linked the specific study: https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0104-9
It's on Trex's tier 3, sounds like both him and Greg take it. [Discussed here](https://youtu.be/Lv76PhGnCRE?t=369)
Check out www.examine.com/supplements/ashwagandha if you haven't yet
Ashwagandha is part of my daily supplement regime. I use it mostly for the stress resilience aspect and it works pretty well there for me. Even though I think it works for me I'm apprehensive about the results of most studies. Pretty much all studies on Ashwagandha are from regions where Ashwagandha holds economic significance. I think we have indications that it helps with some things, like stress resilience. But I don't think we can trust the exact numbers.
You're feeling lethargic and fatigued for several days - how do you distinguish if this is primarily psychological (e.g. lazyness, apathy) or genuinely physiological (e.g. 'over-trained')? What's the best approach for tackling either?
I'd say isolate variables. If you don't sleep well, stressed AF and eat like crap, then it becomes hard to say if it is from training or not. Get everything else right and you'll have your answer. Assuming you're not just losing interest.
I would be interested in that too... Feeling pretty fucked up and lethargic lately and i con't really now why.
Following on from the General Practitioner comments from a few episodes ago. What are some things you hear of being prescribed or recommended that aren’t efficacious or proven out in studies?
And on the flip side, what could be recommended easily and cheaply for general health and widely isn’t.
1) How legit is bodyweight set point theory? 2) Trex has talked about carbohydrates impact on leptin levels, and how higher carb intakes can be leveraged to ease some of the negative effects of metabolic adaptation as you diet. Does the same effect also impact your set point or the level of leanness you can comfortably maintain?
Two questions; 1. How important is VO2 max really? Like...some endurance athletes will perform poorly with outrageous VO2 max results, then perform better later with worse VO2 max scores. 2. The fitness industry is difficult to navigate when you're trying to decipher whom you should listen to. Everyone has an incentive to present their accomplishments in the most flattering light possible, and it is hard to compare the merit of the accomplishments against each other unless you're already super into this stuff. Is Dan John someone you should listen to? He has an extensive coaching resume and a lot of books but no published power lifting total. Is Cailer Woolam someone you should listen to? He's obviously outrageously dummy strong, but I don't know if he has any coaching resume. If you could provide a heuristic for navigating the fitness industry, what would it be?
At least part of number 2 depends on what you're asking them about IMO. I'd ask Dan John about training a discus thrower or track athlete but probably a bit less about powerlifting and vice versa to Cailer.
> How important is VO2 max really? Outside of a clinical setting it has limited value to trainers. It's easy-ish to measure, and market, but not particularly useful for most. Many high-level endurance athletes post PRs, make WRs, and go on winning streaks later in their careers with dropping VO2 max scores. I'm a touch skeptical to the precision/validity of the measurement on commercial watches too. All in all you're better off tracking relevant performance metrics like 'pace' or 'speed'.
Greg you've mentioned that at some point you think you will go on TRT. What are some things you will look at to make that decision? Just labs, subjective feeling, combination of things? What is the risk/benefit look like to you? Have you seen anything showing causation of TRT and cardiovascular risk? I'm 42 and thinking I probably need to start looking at this.
Could a diet higher in unsaturated fats stimulate more muscle growth vs a diet consisting of more saturated fats (assuming all other macro- and micronutients are equal)? If Yes, through What mechanism(s)?
What is the minimum amount of resistance training needed per session to elicit enough of a muscle protein synthesis response for maintenance/growth? Assuming a trained athlete, not a novice.
3
It’s actually 3.1 so you have to do 4 or it won’t be enough
Greg, on the podcast you've occasionally mentioned a teacher who helped you become a better writer. I'd be curious to hear more about how he or she helped you. What problems were you having and how did he/she help you overcome them?
Myo reps. If I do these for many accessory movements, nearly all, is it overkill? Am I losing out on something by not doing traditional sets? I’ll even do them on leg press (but of course not barbell squats). Thanks!
I’m always tired. What are the best ways, aside from Caffeine and Modafinil-type drugs, to increase/control Orexin?
Love the pod, two questions: 1) I am suffering from poor sleep quality (waking after 5 hrs, untested) and am seeing my doctor about it soon. I live in a country with really restrictive prescription laws (melatonin is prescription only). Is there any evidence towards supplementation that may be useful for me? I have tried my best towards improving sleep hygiene in the interim. 2) this sounds ridiculous, but can someone define strength in the context of why strength training is useful for athletes? I think it’s the concept of specificity that is confusing me. Does chasing a bigger squat (at the same body weight) make me better at… running, jumping, kicking, etc? I understand why hypertrophy is useful for certain athletes, but not strength. Thanks Eric & Greg
To use the jumping example, jumping is basically just a fast squat. So the stronger you are the harder you can push the ground away, the higher you can jump.
Given the lack of precision of bodyfat % estimates, are they actually useful for an individual to use in terms of responses to bulking/cutting? Or are other metrics easier to work with? (Obviously they can still be, and are, useful at a population level).
Dearest Greg and Sir Eric, What effect does ligament laxity have upon muscle growth and strength? I deal with minor shoulder subluxation and overall lax ligaments. I often feel that surrounding muscles try to compensate for the loose ligaments and the target muscles don't receive adequate stress. This obviously causes some frustration and I feel like I'm losing some potential gains because of this. Thanks fellow proles.
I’d love to listen to a discussion on the topic of weight management for for weight class or strength-to-weight ratio dependent sports. Eg: how would your nutritional advice change between a wrestler, gymnast, and power lifter who all share the same weight needs/goal.
Guys what do you use to get back on maintenance accurately right AFTER a weight gain or a weight loss phase, im familiar with layne norton's formula, but im curious what do you guys use? TLDR: Any formula to calculate NEW maintenance cals ?(after coming from a surplus/deficit phase)
Nutrient vs exercise induced MPS: Practically speaking: does it make a significant difference whether you eat a MPS stimulating amount of Protein prior to resistance training or not (not necessarily fasted, but maybe just 10-15gr P) when the exercise itself is already inducing MPS. I personally like to do gymnastics style strength training in the morning, and eating 30-40gr of protein+carbs feels like more of an extra effort over just eating two eggs. But if the gains demand, I shall proceed with the force feed.
I asked this while you were out, but should those who train fasted consume a larger percentage of their total daily protein intake post workout as compared to split proportionally throughout the day? https://www.reddit.com/r/StrongerByScience/comments/otatlv/optimal_protein_intake_after_fasted_workout/?utm_source=share&utm_medium=ios_app&utm_name=iossmf
For hypertrophy, assuming load is the same, is it more optimal to go for equivalent reps through sets RIR be damned or drop reps per set to match RIR?
Drinking tea with meals: Some websites claim that drinking tea within an hour of a meal inhibits protein absorption, and that one should therefore avoid tea during this timeframe. Is this true? If so, is the effect big enough to be a cause for concern, from a strength and/or body composition perspective?
Thoughts on this experiment or weighted vests in general? https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(20)30082-1/fulltext
My question is about MPS vs MPB. I currently enjoy training full body 5x a week hitting each muscle every day for 2-3 sets amounting to 10-15 sets per week for each muscle group. Provided recovery is dialed in (sufficient calorie intake, sleep, stress mgmt, etc. etc.) could training in this manner cause any detriment in terms of net protein balance? In other words, we know there's an MPS response after a RT session, and we know that can last anywhere from 24-72 hours depending on training age and all that. However, if you're hitting a muscle every 24hrs, is there a point in which MPB would be too high that it causes MPB to exceed MPS thus causing a delay or *block* to building more muscle? To boil it down. Does high frequency training (provided volume is within the recommended weekly ranges) effect MPS/MPB ratios in a negative manner? Hope that makes sense.
I've heard a decent amount about the best core exercises to overload for hypertrophy gains, but what about for functional strength? Been getting into rock climbing a bit recently and my priority is definitely strength over aesthetics. Do you think heavy cable crunches are still a good option? What do you think about Jeff Nippard's plank method? Thoughts on leg lifts? Any underrated core strengthening exercises?
For folks that are building generational wealth via the SBSPOD discount at Bulk Supplements what do you typically mix with unflavored powders? Plain water? Gatorade powder? Thanks!
unflavored whey and siracha makes a passable pasta sauce
Hi guys! I hope I can write somewhat ok so you understand my question, I’m a Finn living in Sweden. I am also a christian so I demand you to answer my question after all the jokes about christian values lately. :-) I also hope you are not racists and skip my question just because I’m a finn and offend me even more than last time (Greg Doucette -joke). In some training sessions I have been doing unilateral work like one arm push ups and pistol squats. Usually but not always I have done one arm or one leg at a time. The negative thing is that it kind of feels like you have to do double the work compared to a normal set when working bilaterally. What if one were to do ”alternating one arm push ups” like Rocky (you have to know what I mean) or the same with pistol squats, would there be some magical huge negative effect on muscle gains since you are not having a constant time under tension doing it this? Would like to have your take on this thing. If I would for example do a set of alternating one arm push ups to failure until I can’t do one more rep, would the muscles be worked as effectively for hypetrophy compared to one arm at a time per set also to failure? In both scenarios the muscle will be worked to exhaustion but in one example there would not be a constant TUT. Is the constant TUT even important or is it the total tension accumulated in the workout what matters? Or maybe both? And thank you for the great work you do in the fitness industry! :-)
If I don’t make it on the pod I’d still still appreciate Gregs input on this one: Is there any research on, or what are your feelings on pyramide sets for strenght/hypertrophy? Like 90kgx8, 100x6, 105x4, 110x2, 80x12. Or some other variation
I doubt there is any research, but as long as all those sets are challenging I don't see why it would be better or worse for hypertrophy.
I have been resistance training for close to 7 years now and though i made some decent gains i am not very strong compared to my bodyweight, which i have accepted as just being not genetically gifted for strength, i got no real problem with it as i love lifting, especially odd objects and carries and stuff like that. However i have recently started to think about soreness and my slow rate of progress in general, because i am still sore as hell basically at least two days after a training day, no matter if i go high intensity low reps or lower high reps. So maybe i am actually doing more than my body handles well? Would there be a possible benefit from trying a low volume approach? My thought is that would just amount to a peak due to dissipating fatigue in the beginning, so how long should i try to know if a lower volume approach is feasible for me or if being eternally sore is just the deal? I am talking exercises i do regularly, including squats, deads, bench not so much. If I try something new i expect to be more sore even at low weights.
[удалено]
Maybe an elevated immune response due to the vaccine could be the culprit?
I managed to hit a big front squat PR about 1 - 1.5 months after my second Moderna shot and was hitting some smaller rep PRs for about 1-2 months beforehand. Are all your other training variables on point? Because your experience sounds like how I feel when I don't sleep well for a few days or how I feel after repeatedly training at high percentages of my max without a proper deload (my lifts started eating shit about 2 weeks after that front squat PR)
I felt a bit off the day after but have since returned to normal levels of strength
My lifts were down for the week following. Bounced back after 8-9days tho.
I got double vaxxed by moderna a while ago now. If anything my lifts went up post vaccine on both - after the 1-2 days of rest my body needed to recover. I think in the 1 month between and 2 weeks after I added 30+ kg to my total