Strength Training, fatigue and recovery

mmapags

About 2 1/2 weeks into Stronglifts 5X5. It's going great but I have a question for those that do a lot of strength training. In the actual workouts themselves. It doesn't always seems that strenuous. I've sometimes pushed reps to 8 or added weight and still not gotten to failure, especially with squats. Others seem like they should, a good workout. Some are hard like overhead lifts. At the end of a workout I'm not that spent however, the next morning, I feel like I got run over by a train. Lethargic, a little achy and pretty tired physically.

Not haveing a lot of experience with lifting in an organized way on a program, I don't know if that's normal or am I pushing it too much. Got a great night's sleep last night and planned to do either low intensity cardio or HIIT depending on how I felt but I slept in because when the alarm went off I was still beat. So I opted for another hour of sleep. What's happening here??

joec63

Are you taking in carbs and protein after you lift...like a recovery drink? You should be replenishing. Some fatique is normal though until you adjust.

Taylerr88

you are probably just feeling some doms.. its normal... as for the slowness of strength programs... it really depends where you start.. It will get harder. just wait my friend.

mmapags

I am taking recovery nutrition in the form of a Myofusion shake and did another one before bed. I'm not really getting doms soreness, just fatigue that seems heavy while the workout only seems moderate. Thanks for the warning on the intensity increasing!

Sublog

You should be really struggling the last few reps and getting your heart rate up. If you're not, you're likely not using enough weight. Weight training does a lot of things to your body and including your CNS which takes a while to regulate. Just keep following the program and eating a high protein diet you'll be fine.

mustgetmuscles1

I had a similar experience with weightlifting at first. I was exhausted and needed a lot of recovery time per muscle group. I even wondered if there was a bunch of toxins in the fat I had been burning off. I see all these other people having tons of energy after a workout and thought I was doing something wrong or over doing it. I stuck with it though and eventually it did change. Now after some of my workouts I get this pumped up feeling and I feel really good. Leg day still wipes me out though. The only thing I take is some whey protein to keep my protein up.

mmapags

You should be really struggling the last few reps and getting your heart rate up. If you're not, you're likely not using enough weight. Weight training does a lot of things to your body and including your CNS which takes a while to regulate. Just keep following the program and eating a high protein diet you'll be fine.

I am struggling with the last few reps on some and not on others, particularly squats. Maybe the squats are not as tough because my legs are in good shape from biking and running? Heart rate is getting up eventually and I'm working up a sweat. It just doesn't seem like I'm working that hard during and after but he next morning it does! Sounds like just an adaptation period to a different kind of workout from what you guys are saying. I've done some weight work in the past but never on a specific program to develop strength. Whole different ball game!

Gt3ch

You should adjust faster over time but that adaptation doesn't happen quickly. Doing whatever you need to not only get enough sleep, but very high quality sleep is very important. I have issues with allergy and sinuses and I can tell you absolutely that even a little congestion, esp with postnasal drip, will make workouts hit you much harder than they should. It will also compromise sleep quality and therefore also your general recovery. Any foods that make you foggy, congested or mess with your sleep are important to remove. For me personally that was much more important than adding any particular supplement or shake. YMMV.

I find low-impact cardio with hot showers and lots of stretching when I'm warmed up is best for soreness and flushing the lactic acid. (I NEVER stretch cold.)

mmapags

You should adjust faster over time but that adaptation doesn't happen quickly. Doing whatever you need to not only get enough sleep, but very high quality sleep is very important. I have issues with allergy and sinuses and I can tell you absolutely that even a little congestion, esp with postnasal drip, will make workouts hit you much harder than they should. It will also compromise sleep quality and therefore also your general recovery. Any foods that make you foggy, congested or mess with your sleep are important to remove. For me personally that was much more important than adding any particular supplement or shake. YMMV.

I find low-impact cardio with hot showers and lots of stretching when I'm warmed up is best for soreness and flushing the lactic acid. (I NEVER stretch cold.)

Thanks fo this insight on the adaptation and what to expect. I appreciate all the comments and input.

C00lCountry

Are you drinking enough water?
If you are dehydrated some it make you feel tired and rough as well.
Just a thought.

mmapags

Are you drinking enough water?
If you are dehydrated some it make you feel tired and rough as well.
Just a thought.

Good thought but yeah, I am. About 64 oz per day to the point that I make lots of men's room trips! LOL

I might just be pushing to hard. Lifted this AM and went at it. Was dragging this afternoon. Might just need to back of my agressive nature and work the plan and have a little patience till my body adapts and I get in better shape. I feel good and wiped out at the same time. The thing that throwing me off is the workouts themselves don't seem that strenuous but it sure does afterward!