Weight Training and Exertion

cyoka13

This may sound kind like one of those "only I can answer this" type of question, but I am going to ask it anyways...

I am completely new to a structured weight lifting routine. I started AllPro, using dumbbells, about 2 weeks ago. My dumbbells go up to 25 lbs each, or 50 lbs total. For squats and SLDL, I go up to 50 lbs. For the rest of the exercises, I go up to 40 lbs. as my heaviest.

When I am on the final reps of the last set, I can definitely come close to failure - particularly with OHP. During the workout, I am pushing those final reps and feeling it.

The problem is that when I am done with the program, I hardly feel like I just did anything. I may have slight soreness in my muscles the next day, but it is negligible. However, when I go to Judo or swim, I FEEL like I just worked out. My question is when you weight train, how do you feel afterwards if you have pushed yourself to capacity? Is it that I am not lifting heavy enough..not using right form..etc.? Or is it simply that I am used to associating a work out with cardio?

I know this sounds weird but after each weight session, I question if I did enough. I can pick up heavier plates to go on my dumbbells, if I am not going heavy enough. But I don't want to jump into heavier then I should if what I feel afterwards is normal.

Thanks all! I appreciate any feedback you can give!

steve_mfp

A couple things. First, AllPro's programs are designed to be easy in the beginning. Also you should feel good after a strength training session. Not totally exhausted. Usually if you are totally exhausted it means you are not getting enough recovery or eating enough. It is designed to stress the muscles not fatigue them.

And you are correct Judo is very heavy on the cardio, especially with good shiai sessions(personally i've done Judo for over 26 years...i don't practice as much as i used to but do hold a 6th dan in it from the kodokan, usja and usjf).

cyoka13

Thanks Steve. I feel good after weight sessions but not tired at all. That makes sense that AllPro starts off easy and gets harder as you go. In the coming weeks, I might feel it a bit more.

Tonight's Judo session was nearly all randori at about 20% all - which is what inspired my question. After not even giving my hardest, I feel tired and I can feel it in my thighs. I also feel good, which I always do after Judo.

6th dan, huh? That's pretty impressive...I am still in my second kyu. I will be testing for my first soon...

steve_mfp

6th dan, huh? That's pretty impressive...I am still in my second kyu. I will be testing for my first soon...

Thank you. Not sure about the impressive part, just consistent training since I was 16. Normally 4-5 days a week. Do anything with passion and dedication and you get good at it. I was/am definitely not a gifted athlete so things have always been an uphill battle. Once I hit my 30's I slowed down with Judo and Karate. I now focus primarily my efforts on the older ko-Ryu (old samurai, bujutsu art), its techniques are superior for combat. It also has lots of weapons...who doesn't like wielding a sword?!

But I will always love judo...too much fun and a great way to beat the crap out of yourself and your friends without really hurting anyone. LOL.

MrGonzo05

I am not familiar with your program, so I can't comment on it. After a good session I feel fatigued, but not like the life has been drained from me. I only get sore if I change something in my program, or I miss time in the gym then start back.

Soreness and extreme fatigue are not signs of quality strength training.

viglet

Something I have found since I started doing the stronglifts program a month ago, is that I feel EXHAUSTED when doing cardio (on my non lifting days) . I feel like a minimal amount of effort makes me sweat buckets and by the time I am done my usual hiit, I am dying.

Not sure if anyone else has experienced anything like this.

steve_mfp

Something I have found since I started doing the stronglifts program a month ago, is that I feel EXHAUSTED when doing cardio (on my non lifting days) . I feel like a minimal amount of effort makes me sweat buckets and by the time I am done my usual hiit, I am dying.

Not sure if anyone else has experienced anything like this.

Might want to up your carb intake to replenish your glycogen stores and glucose levels.

Experiment. Everyone is slightly different.

husseycd

I don't feel particularly exhausted after I work out either. But I'm seeing good progress and do tend to feel like I could use a dip in the hot tub or a massage--just general muscle fatigue.

cyoka13

Thanks all. I didn't really expect that I would feel exhausted afterwards, but I was not sure what I would feel..if that makes sense.

I guess then as long as I am close to failure in the final reps, then I am pushing hard enough. It seems like it is a change in mindset - going from mainly cardio to lifting.

Sarauk2sf

Tagging

jacksonpt

FWIW...

A long run or hard bike ride leaves me a little stiff for about 24 hours and I feel pretty tired (run down) for a day or so depending on calorie intake.

Lower body lifts (deads, squats, lunges, GHR) leave me tired and "jello-legged" for a few hours, then so sore I can barely walk the next day without significant stretching and foam rolling. I rarely feel tired or worn out though after an individual lifting session. After a hard couple of weeks I get that way, especially if I'm not getting enough sleep.

Upper body lifts (bench, ohp, rows, pull-ups)... I rarely feel anything afterwards. A little fatigue, especially in my arms, but rarely any real soreness, and no sense of being worn out. After a couple weeks of hard training my back tends gets sore and tight, but my chest and shoulders are usually fine.


IME, "feeling" a workout usually happens when 1 or 2 things happens. (1) You sufficiently deplete glycogen stores, and (2) you sufficiently stress/damage a muscle. I do think that sleep and diet/nutrition also play a role in both how long you feel a workout AND how significantly you feel it, but that's just a gut feeling based on my experiences.

.

whitebalance

I'm not in the league of most ETP members, but from what I've observed... Anything rigorous that I do once a week or less frequently leaves me very sore, often for well over 24 hours... Anything I'm doing more regularly, I feel it but don't notice a great deal of soreness the next day, even if I push it pretty hard. And progress still happens.

Of course, when I don't eat or sleep enough, all bets are off.

SideSteel

I'm not in the league of most ETP members, but from what I've observed... Anything rigorous that I do once a week or less frequently leaves me very sore, often for well over 24 hours... Anything I'm doing more regularly, I feel it but don't notice a great deal of soreness the next day, even if I push it pretty hard. And progress still happens.

Of course, when I don't eat or sleep enough, all bets are off.

Regarding soreness this would be fairly common. One great remedy for soreness is to train more frequently. Someone squatting once per week is likely to get increased soreness vs someone squatting 4/week, for example.

To the OP: For me it depends on training volume mostly. On days where I'm training heavy(ish) triples I feel considerably different from days where I'm training hypertrophy (sets of 8+). I certainly enjoy both feelings but they're just a bit different.

After a good squat session there is no pain, but going down steps is really tricky and usually involves holding the railing.

marvybells

Something I have found since I started doing the stronglifts program a month ago, is that I feel EXHAUSTED when doing cardio (on my non lifting days) . I feel like a minimal amount of effort makes me sweat buckets and by the time I am done my usual hiit, I am dying.

Not sure if anyone else has experienced anything like this.

that happened to me as well. I used to be the cardio queen, but I gave up the HIIT routines & other cardio that I had been doing once Stronglifts 5X5. Now i hardly do any cardio at all. it just feels "wrong". Once the weather gets better i will start taking walks again.

(Although part of the problem in my case might be that I started a job that is very physically demanding for the first time in my life. I am so sore & tired all of the time)

timg760

Something I have found since I started doing the stronglifts program a month ago, is that I feel EXHAUSTED when doing cardio (on my non lifting days) . I feel like a minimal amount of effort makes me sweat buckets and by the time I am done my usual hiit, I am dying.

Not sure if anyone else has experienced anything like this.

Totally. Now that the weather is starting to get better in MA, i'm getting outside to run again. My quads are beat afterwards. But i think this may already be starting to go away. I'm hopeful that a maximum 2 moderate runs a week will fit in great with my 4 training days.

Sarauk2sf

Locking for admin purposes so we can track active threads better. If you have further questions, please PM either myself or SideSteel, including a link to this thread, and we will unlock so you can pose them.