Getting tired after first couple sets
I've been having trouble lasting more than a few sets per workout lately. Should I be upping my card intake? Or should I take a step back and lift less weight?
edit: I suppose diet would be helpful no?
Breakfast: 3 fried or boiled eggs, whole grain toast (2 slices) with peanut butter
Snack: usually an apple with greek yogurt (about half a cup)
Lunch: usually a sandwich (whole grain bread, lean meat, couple slices of cheese) an apple, orange, or banana, half a cup of cottage cheese
Snack: Whey protein mixed in water (nasty)
Dinner: usually a chicken breast, cup of quinoa (or mashed sweet potato), couple generous servings of mixed greens and vegetables.
Snack: Whey protein.
I'm 25, 6'4 and a bit on the lighter side (195 lbs). Trying to bulk up.
Whats your split? days reps exercises reps ect?
Olympic Squats: 5X5 135 lbs
Bench Press: 5X5 135 lbs
Barbell Rows: 5X5 100 lbs
Accessory exercises: weighted sit-ups and a tricep exercise
Olympic or Front Squats: 5X5 - usually reduce the weight on this one for recovery purposes
Military Press: 5X5 85 lbs
Deadlifts: 5X5 135 lbs
Accessory exercises: 2-3 sets of 5-8 reps of a bicep and abdominal exercise
Olympic Squats: 5X5 (same weight as Monday)
Bench Press: 5X5
Barbell Row: 5X5
Accessory exercises: 2-3 sets of 5-8 reps of a tricep and abdominal exercise
Weekends are reserved for cardio and sports.
If you have any tweaks, or even a suggestion for a completely different program, feel free to pipe up. My goal at this point is purely strength.
I would say you are not eating enough. i know it seems like you are , but at your height and weight i would get more food in. How much water do you drink? are you getting enough sleep?
Joneser asked good questions regarding water and sleep.
Additionally, you mentioned you aren't lasting more than a few sets.
What exactly do you mean? Are you missing reps? Or just need to rest longer to get in your reps?
Here is my general training advice:
1. Rest at least 1 minute for this program. But you shouldn't have to rest more than 3 minutes or so to recover for the next step. (peak power output is 80% restored after 1 minute and 90% restored after 3 minutes so there actually isn't much benefit to resting too much longer than 1 minute)
2. Try to explode the weight up. Don't grind reps! Long term, you will feel much better if you train this way. It may mean lightening up the weight temporarily, but your CNS will thank you. Another benefit of lightening up the weight is that you will reinforce perfect technique (assuming you use perfect technique, i.e. form is mroe likely to break down if you are grinding reps)
3. Don't add weight until you can get all sets of 5 with clean, explosive reps. Than add weight.
4. Stick with this program and be patient, 5x5 is tried and true.
How long have you been at 195?
6'4" and 195 is pretty light. I'd feel safe saying you could probably up your carbs. Add in healthy carbs (rice, potatoes, veggies) preferable post workout. Also, considering adding dextrose to a workout shake if you aren't currently. Hard to get fat when you are taking in quality carbs around the workout window of opportunity.
If the scale starts to increase, than make sure you are making progress in the gym as well, otherwise you are just getting fat. Keep the bodyweight gains to around 1 pound every week or two.
I gained about 40 lbs over the course of one year but now I'm stuck. Been this weight for 2 years now. I only eat clean foods (no processed stuff at all) and I'm extremely disciplined in my water intake. I'd say I drink 2 liters a day at minimum, don't drink sugary juices or soda.
As far as reps go, I either miss one or two on my last couple sets per excercise or I almost kill myself completing them.
Edit: sleep wise I'm getting 8.5 hrs a night
Eat more and drink more water. From the looks of your diet you should eat more protein. Aim for a minimum of 1 gram per lb that you want to be. Milk is great for extra cals and protein.
Do this, your weight has been stuck for 2 years? Than you clearly aren't eating enough. It is simple thermodynamics.
Also, cut the weights back a bit, you shouldn't be almost killing yourself. You should be confident with the weights.
Thanks for the advice everyone!
As the other guys mentioned you def need more calories and protein...add more steak red meat and full cream milk to your diet. Try taking a,week off training if u are tired it will mean u are unmotivated and no motivation means a crappy work out! Also to I know people love these 5x5 strongman routines but for me they never worked. Physicaly I dont know how how u could squat three times a week.and have ennough recovery and rest time to make gains. Just my opinion. And if u been doing the same routine now for 2 years with no gains then your body has ajusted. Try a typical arnold style split 4 sets every set u up.the weight and that will force u to lower the reps it migjt shock the body in to groth and build appietite even more. Good luck
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