Major Fatigue After Lifting
Replies
-
I need to look it over again, I thought SS programming specified cleans.0
-
The symptoms you describe could be a blood sugar crash. Are you exercising first thing in the morning before you eat? Or are you on a low carb diet? Some people can't handle strength training in a fasted state. You could try eating/drinking some simple carbs a half hour before you workout and see if that makes a difference.
0 -
Huh, looking at this, I see workout B is power cleans.
I then see that A and B alternate every three workouts. So 16.7% of the workouts include power cleans. That seems pretty damn challenging for a stone cold newbie without someone to take them through the movements.
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
I'm probably just reading it wrong.0 -
Stronglifts is a bulking program, though usually a novice can adapt to 5x5 even in deficit and make gains for quite a long time. Avoid grinding any of the lifts, especially the deadlift. That can be difficult to recover from.
If after 12 weeks you are still getting buried, try switching to 3x5, or following a program that provides specific recommendations for cutting like the ICF Novice program.0 -
JessaLee0324 wrote: »And I'm not doing killer amounts of weight either. For instance, I STILL have a hard time doing all 5 sets of 5 reps on OH Press....using ONLY the bar! My shoulders are weak and I struggle soooo much with this one. And I'd have to say, it's the only one I feel like I'm going to die while doing! It really takes a lot out of me. But everything else....not so much.
Is weight lifting 3x a week really that bad? It's the only thing I'm doing
I really don't want to have to cut back. It would ruin the program.
You're doing fine. Throw in a recovery drink immediately after you are done lifting. I like to drink about half of it before I shower, and half after I'm dressed up. If I shower at home, I'll just drink all of it before leaving the gym.
Also, if OHP with just the bar feels too hard, switch to dumbbells. Throw in some face pulls and rotator cuff exercise as warmup for those as well, your shoulders will thank you for that.
Face pulls:
https://www.youtube.com/watch?v=rssJOyXR2Yg
RC:
https://www.youtube.com/watch?v=lebhdCzf2XI 0 -
So, what I've gathered.
Try eating something before working out, then again after working out.
Make sure you are eating enough in general.
Make sure you get PLENTY of rest.
Drink PLENTY of water.
Not everyone feels exhausted right after the workout. You may still be feeling that "high". Soreness from working out is strongest later on.
If you make sure the above is all correct, go to a doctor, get some blood tests and a standard physical, you never know.0 -
Huh, looking at this, I see workout B is power cleans.
In Rip's books Starting Strength and Practical Programming the program starts with Squats, alternating OH Press and Bench, Deadlifts, and alternating chins/pull ups.
But you are correct in that he includes Power Cleans later in the novice program, after a few of the lifts have stalled and been restarted via deload. But for most novices this would probably be a few months into the program.0 -
alan_huynh2000 wrote: »So, what I've gathered.
Try eating something before working out, then again after working out.
Make sure you are eating enough in general.
Make sure you get PLENTY of rest.
Drink PLENTY of water.
Not everyone feels exhausted right after the workout. You may still be feeling that "high". Soreness from working out is strongest later on.
If you make sure the above is all correct, go to a doctor, get some blood tests and a standard physical, you never know.
I always feel exhausted after a work out, but this is more my muscles feel drained of energy!!! I have some simple carbs straight away, and then this makes me feel "normal" again within 30 mins.
0 -
Maybe you could do a 10 minute jog after to heat your body up? As long as you're not too wobbly. But maybe that's a bad idea. I just started too - had a coffee right before and went for a short run after and felt energized (though I was exhausted during the day and hadn't gotten to my calorie goal yet).0
-
How much are you eating? No one can lift on too high of a deficit.....
well. you can.
But... it's just going to suck monkey balls. #fastedworkoutssuck
That being said- I would agree with the sounds of nutrition/rest.
Make sure you're eating the RIGHT amount- you can definitely still lift in a deficit- but you have to fuel yourself adequately.0 -
Huh, looking at this, I see workout B is power cleans.
In Rip's books Starting Strength and Practical Programming the program starts with Squats, alternating OH Press and Bench, Deadlifts, and alternating chins/pull ups.
But you are correct in that he includes Power Cleans later in the novice program, after a few of the lifts have stalled and been restarted via deload. But for most novices this would probably be a few months into the program.
Ah. Roger that. finding the book has been as easy as finding hen's teeth, so I rely upon what may be dodgy wikis, etc.
Power cleans look fun, but damn there is a lot going on.0 -
Huh, looking at this, I see workout B is power cleans.
In Rip's books Starting Strength and Practical Programming the program starts with Squats, alternating OH Press and Bench, Deadlifts, and alternating chins/pull ups.
But you are correct in that he includes Power Cleans later in the novice program, after a few of the lifts have stalled and been restarted via deload. But for most novices this would probably be a few months into the program.
Ah. Roger that. finding the book has been as easy as finding hen's teeth, so I rely upon what may be dodgy wikis, etc.
Power cleans look fun, but damn there is a lot going on.
FWIW, the Kindle editions of either one are only ten bucks a pop on Amazon. Starting Strength was probably the best ten bucks I ever spent. Incredible book.
0 -
JessaLee0324 wrote: »I'm currently not doing anything other than SL5x5. I have a desk job, and sit all day. I get roughly 8 hours of sleep each night. Though I am always on the go when I get home. I do my weightlifting at 12:30pm M,W,Th and I don't have anything specific prior. I usually eat something about 30 minutes after my workout.
Ew. You're doing back-to-back days? Geez, your squats have got to be killing you on the Thursday workout. IMHO, if you can't work out Friday or Saturday (i.e, M,W,F or M,W,Sat), I'd switch to just M,Th, especially considering you're eating at a deficit and so your recovery time is going to be longer.
BTW, I'm curious if the Monday workout is easier / feels better afterwards than the others? I'd expect the long gap would make the M workout feel pretty good if this were a glycogen issue.0 -
Huh, looking at this, I see workout B is power cleans.
In Rip's books Starting Strength and Practical Programming the program starts with Squats, alternating OH Press and Bench, Deadlifts, and alternating chins/pull ups.
But you are correct in that he includes Power Cleans later in the novice program, after a few of the lifts have stalled and been restarted via deload. But for most novices this would probably be a few months into the program.
Ah. Roger that. finding the book has been as easy as finding hen's teeth, so I rely upon what may be dodgy wikis, etc.
Power cleans look fun, but damn there is a lot going on.
If there could be only one lift, it would be the PC...they are phenomenal.
That said, most people I know who've done SS substitute pendlay rows just like SL
0 -
JessaLee0324 wrote: »How much are you eating? No one can lift on too high of a deficit.....
I eat roughly 1650 calories on average, per day. I'm 5'3" and 143lbs. I don't think that is too little of a deficit for weight lifting. Or am I wrong? Should I be eating more? My goal is to lose weight, but I'm doing it very slowly. At 1650 calories....I'm teetering on maintenance.
So your goal is to lose weight, but you are doing a lifting program designed to add muscle mass? And you are eating at maintenance while doing it?
I'd say you either need to change your goal and eat more to add some muscle as 5x5 is intended to do, or more to a higher rep scheme and focus on losing weight.0 -
Interesting conversation. I would argue that the Power Clean is in a different category of lifts from something like the Barbell Row. Yes, it's technically an Oly lift (not what I menat by different category) but it's usually utilized as a means of developing rate-of-force production than strength; whereas a P. Row is a strength exercise.0
-
bostonwolf wrote: »So your goal is to lose weight, but you are doing a lifting program designed to add muscle mass? And you are eating at maintenance while doing it?
I'd say you either need to change your goal and eat more to add some muscle as 5x5 is intended to do, or more to a higher rep scheme and focus on losing weight.
I think you're confused possibly... SL5x5 and SS are not hypertrophy programs, though one can experience hypertrophy if the nutrition is appropriate. Hypertrophy programs typically use more reps or more overall volume.0 -
Today I'm lifting. It's my 3rd day for this week. I am feeling better today...I hope I don't crash this afternoon after the workout. I will definitely post something about it if I do.
However, many of you guys mentioned eating 1 - 3 hours before my workout. I typically eat around 11:00am and then do my lifting at 12:30pm. Then I will eat again at 1:30pm. Maybe I do need to get a protein shake or a gatorade for right after my workout.
Next week, I am taking off from the program. Not because I'm tired, but because I'm off of work next week and I dont' have a gym membership. I use the gym at work on my lunch break during the week. I'll be doing workouts with my bodyweight, etc. Maybe it will help rejuvinate my muscles so I can get back into the swing of things the week after.
I'll work on my "pre and post workout" nutrition as well as getting more water intake. If that doesn't help, then I will start doing 3 x 5s.0 -
bostonwolf wrote: »JessaLee0324 wrote: »How much are you eating? No one can lift on too high of a deficit.....
I eat roughly 1650 calories on average, per day. I'm 5'3" and 143lbs. I don't think that is too little of a deficit for weight lifting. Or am I wrong? Should I be eating more? My goal is to lose weight, but I'm doing it very slowly. At 1650 calories....I'm teetering on maintenance.
So your goal is to lose weight, but you are doing a lifting program designed to add muscle mass? And you are eating at maintenance while doing it?
I'd say you either need to change your goal and eat more to add some muscle as 5x5 is intended to do, or more to a higher rep scheme and focus on losing weight.
I'm not trying to bulk. From what I've read, SL5x5 is designed to make you stronger, not huge. Muscle burns fat and keeps your metabolism running higher. Two key elements in trying to lose body fat.
Does anyone else believe doing SL5x5 while having a goal of losing body fat is a bad idea? I would love to hear about a "better" workout program.0 -
JessaLee0324 wrote: »bostonwolf wrote: »JessaLee0324 wrote: »How much are you eating? No one can lift on too high of a deficit.....
I eat roughly 1650 calories on average, per day. I'm 5'3" and 143lbs. I don't think that is too little of a deficit for weight lifting. Or am I wrong? Should I be eating more? My goal is to lose weight, but I'm doing it very slowly. At 1650 calories....I'm teetering on maintenance.
So your goal is to lose weight, but you are doing a lifting program designed to add muscle mass? And you are eating at maintenance while doing it?
I'd say you either need to change your goal and eat more to add some muscle as 5x5 is intended to do, or more to a higher rep scheme and focus on losing weight.
I'm not trying to bulk. From what I've read, SL5x5 is designed to make you stronger, not huge. Muscle burns fat and keeps your metabolism running higher. Two key elements in trying to lose body fat.
Does anyone else believe doing SL5x5 while having a goal of losing body fat is a bad idea? I would love to hear about a "better" workout program.
You are correct, keep at it.0 -
Sam_I_Am77 wrote: »JessaLee0324 wrote: »bostonwolf wrote: »JessaLee0324 wrote: »How much are you eating? No one can lift on too high of a deficit.....
I eat roughly 1650 calories on average, per day. I'm 5'3" and 143lbs. I don't think that is too little of a deficit for weight lifting. Or am I wrong? Should I be eating more? My goal is to lose weight, but I'm doing it very slowly. At 1650 calories....I'm teetering on maintenance.
So your goal is to lose weight, but you are doing a lifting program designed to add muscle mass? And you are eating at maintenance while doing it?
I'd say you either need to change your goal and eat more to add some muscle as 5x5 is intended to do, or more to a higher rep scheme and focus on losing weight.
I'm not trying to bulk. From what I've read, SL5x5 is designed to make you stronger, not huge. Muscle burns fat and keeps your metabolism running higher. Two key elements in trying to lose body fat.
Does anyone else believe doing SL5x5 while having a goal of losing body fat is a bad idea? I would love to hear about a "better" workout program.
You are correct, keep at it.
^^^ Thank you
I will 0 -
Sam_I_Am77 wrote: »Interesting conversation. I would argue that the Power Clean is in a different category of lifts from something like the Barbell Row. Yes, it's technically an Oly lift (not what I menat by different category) but it's usually utilized as a means of developing rate-of-force production than strength; whereas a P. Row is a strength exercise.
I would agree, but I don't think most people have enough exposure to Power Cleans to do them safely without coaching. Opting for a pendlay row provides similar work in RE to the muscles you are working and is safer for most. If possible though, I highly recommend people get coached up on the PC because it is just phenomenal.0 -
cwolfman13 wrote: »Sam_I_Am77 wrote: »Interesting conversation. I would argue that the Power Clean is in a different category of lifts from something like the Barbell Row. Yes, it's technically an Oly lift (not what I menat by different category) but it's usually utilized as a means of developing rate-of-force production than strength; whereas a P. Row is a strength exercise.
I would agree, but I don't think most people have enough exposure to Power Cleans to do them safely without coaching. Opting for a pendlay row provides similar work in RE to the muscles you are working and is safer for most. If possible though, I highly recommend people get coached up on the PC because it is just phenomenal.
You guys keep talking about these power cleans....and I have no idea what you are talking about! hahah. I'd google them....but from this conversation, they sound pretty intense. I'll leave well enough alone 0 -
cwolfman13 wrote: »Sam_I_Am77 wrote: »Interesting conversation. I would argue that the Power Clean is in a different category of lifts from something like the Barbell Row. Yes, it's technically an Oly lift (not what I menat by different category) but it's usually utilized as a means of developing rate-of-force production than strength; whereas a P. Row is a strength exercise.
I would agree, but I don't think most people have enough exposure to Power Cleans to do them safely without coaching. Opting for a pendlay row provides similar work in RE to the muscles you are working and is safer for most. If possible though, I highly recommend people get coached up on the PC because it is just phenomenal.
Agreed.
0 -
Wow. I just did my 3rd SL5x5 workout for the week. Now that I understand what it does to my system, I totally believe that I am putting too much strain on my body with so many sets.
I think 3x5 might be more managable for me. And not focusing so much on increasing my weights each time. More like each week seems like a better idea. Being 5'3".... this is probably better.0 -
>_<
You do realize your body will adjust, adapt, and overcome, right?
It sounds like mentally you might not be ready for 5x5.0 -
While I wouldn't argue against seeking out coaching on the power clean, I don't think it's necessary to avoid them wholesale unless you have hands-on coaching. Very few people have access to a gym with a trainer that can show you the correct execution of lifts like these. If you have access to a qualified coach, definitely take advantage of that. But there are enough resources, both printed and online, that can get a motivated individual started provided they use some common sense.
I don't hear the same prohibitive tone about squats, and they could potentially be more dangerous when done incorrectly. Heavier weights, loaded spine, knees in a bad position if you don't know what you're doing, and if you miss on a big squat things can get dicey.
0 -
JessaLee0324 wrote: »I think 3x5 might be more managable for me.
Good idea.JessaLee0324 wrote: »And not focusing so much on increasing my weights each time.
Bad idea. This is the only time if your fitness journey that you'll be able to make linear, session to session progress. Once you're stronger and are forced to use more complicated programs to squeeze out even a little improvement, you'll long for the days when you added weight to the bar every single workout. Take advantage of your novice status while you can and get strong as fast as you can.
If adding 5lbs every time makes the lift too heavy then you can invest in some microplates that go in increments of .25lbs. They're nice to have since as you get stronger you'll end up using them again when 5lbs would make you miss reps because your lifts are already getting heavy. I carry a set in my backpack when I go to the gym.
If the empty bar is too heavy then see if your gym has a women's training bar around. They probably don't so you may have to substitute dumbbells for some movements until you can move the bar. But the key is to make progress every time you are in the gym at this stage.0 -
you aren't trying to throw a weighted barbell in a squat.0
-
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.7K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions