Running out of steam mid-workout

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  1. purebred
    purebred's Avatar

    Running out of steam mid-workout


    i wanted to get some feedback regarding my current predicament. i often tend to run low on energy halfway into my workout. today,i was able to put in great intensity 10 sets total. after that, it felt as if the rest of my workout wasn't as productive as it could have been. pull-ups are typically an exercise i dominate in and i just didn't feel like i had the intensity, physically or mentally, to dominate the bar like i usually do. maybe i'm missing something? my pre-workout nutrition may be lacking?

    today i had a tuna sandwich (2 whole grain slices, 1 can solid white albacore) and a bowl of cantaloupe. that's probably as bad as my pre-workout meals get. yesterday i had a lobster pasta w/ a cup of milk.

    any feedback would be highly appreciated!


  2. Could be lots of things, are you stressed out? Getting enough sleep?
    Are you taking anything pre-workout supplement wise?
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  3. purebred
    purebred's Avatar

    i don't take a pre-workout supp at the moment. i have a sample of some of Controlled Labs stuff so that's always an option but otherwise, i'm getting good amounts of sleep. the latest i'll go to sleep is midnight and i'll get in my 8.5 hours. stress levels aren't anything out of the norm.

  4. Intra-aid

  5. Are you properly hydrated? Drinking plenty during your lift? Maybe you need some electrolytes to help keep you going and away from fatiguing..hm
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  6. Along with the already suggested good suggestions, remember that optimum fitness is a balance of three things--exercise-diet-sleep. Somewhere in that line up, you have to figure out which may be troubling you. Start with the sleep aspect, then move onto your diet and exercise. Review, evaluate and asses each part to create an achieved balance.
  7. purebred
    purebred's Avatar

    Quote Originally Posted by bolt10 View Post
    Are you properly hydrated? Drinking plenty during your lift? Maybe you need some electrolytes to help keep you going and away from fatiguing..hm
    great responses folks! however, i think bolt10 is on to something. typically i've had about 1 liter of water before i start lifting. i'm going to try and raise my water intake before i get to lifting. see if 1/2 a liter has an effect on my training. today i was consuming a bit of gatorade intra-workout but i would imagine prior hydration is as essential pre-workout, as it is intra-workout, if not more. great responses folks!

    if worse comes to worse i might just give one of those Controlled Labs samples a whirl!

  8. i burn out with less than 100g of carbs in my system.

  9. Quote Originally Posted by futurepilot View Post
    Intra-aid
    Worth a shot.
  10. purebred
    purebred's Avatar

    Quote Originally Posted by futurepilot View Post
    Intra-aid
    Quote Originally Posted by lonewolf0420 View Post
    Worth a shot.
    for the sake of conversation, what are the most effective intra-aid supps folks around here use?

  11. I had an oppertunity the other to to try Univeral's Intra-Aid. I liked it.

    Here's a review I did. Tiny Universal Intra-Aid review.

  12. I like just a simple BCAA/glycerin/sea salt. Throw it all together with some crystal light and you have a winner.

    EDIT: I just looked up Intra-Aids ingredients and even though I've never tried it, looks to be a solid product like lonewolf and futurepilot mentioned.

  13. can you give an example of what your workout is and how long it normally takes?
  14. purebred
    purebred's Avatar

    Quote Originally Posted by EasyEJL View Post
    can you give an example of what your workout is and how long it normally takes?
    of course! just started a new routine

    session A
    squat 5x5
    bench 5x5
    inverted rows 3xf
    push-ups 3xf
    reverse crunch 3x12

    session B
    squat 5x5
    oh press 5x5
    deadlift 1x5
    pull-ups/chin-ups 3xf
    prone bridges 3x30sec.

    alternate workouts sun-tues-thurs. & i would say on average it takes about 1 hr to finish, give or take.

  15. 10 sets? I do 6 sets per workout, max.
    And no **** you're getting tired. Doing more than 1 major compound lift per workout is going to zap you.

  16. particularly with 5rm squats as first exercise. honestly i'd be pretty pooped after just that for 5 sets

  17. Remember that your energy levels arent totally indicitive of what you just threw in your stomach. If you underate PWO yesterday or did not get enough calories then you will have less gycogen and circulating energy the next day. I know some foods absorb really quick and the turn around is pretty fast for most food absorbtion but its sort of like borrowing money before pay day, yes today is pay day but you may still be paying for what you spent yesterday.

    I would try starting your day with somthing substantial like eggs fruit and oatmeal. Take a bcaa pre/intra sippin it to the end of your workout.

    I somtimes sleep in, dont eat or eat little and lagg in the gym but if you eat oatmeal eggs and fruit, with ample digestion time you will rock out with your hog out.

    Also consider your pre bed nutrition, if i eat a sizable meal before bed i wake up starving and full of energy then my breakfast digests very quickly.

    Ive never been a fan of protein and water before bed and i dont really consume dairy due to the bloating that occurs really slows my digestion. my 2cents.
  18. purebred
    purebred's Avatar

    i think it's safe to say i start my day off with something substantial as somewhatgifted mentioned. typically it's either eggs, bacon, potatoes or 2-3 slices whole grain bread and a glass of milk and about 1/2 liter of water. otherwise, on school days i'll go with a quick fix consisting of 1 cup oatmeal with 1 scoop whey, honey, lots of cinammon, butter, dash of salt mixed with milk and a glass of milk on the side to wash it down. then, of course, wash all that down with water! i always try to have either a bowl of fruit or my veggies with each meal. i think i'll be fine as long as i keep fueling my body with substantial amounts of healthy foods. eventually, i feel my body will adapt to the stress my training is inducing.

    i'll agree with you folks, my training is not for the faint of heart but if i keep up with my nutrition, i'll grow like a weed i usually run out either after my set of deadlifts on B sessions or after my inverted rows on A sessions. gotta keep on getting that food in though! the training is stressful on my body and mind but it should induce significant growth if i'm feeding my body the materials it needs to repair itself and adapt.

  19. motivation man.. whatever your reason for lifting is -- sports, chicks, pride, whatever -- check out some pics or a video before you lift, always does it for me..

    look at frank mcgrath before you go at it and you'll want to ****in throw weights up to heaven for jc to catch.

  20. Your training style is geared to casue fatigue, it could just be that what you are doing is hard, you gotta digg deep, get your heels in and sweat and scream to make progress somtimes. That is a pretty heavy routine you are doing, id personally break it up so your not spread too thin. Im interested to see where it takes you. Start a log shoot the link in here.
  21. purebred
    purebred's Avatar

    Quote Originally Posted by Red Dog View Post
    look at frank mcgrath before you go at it and you'll want to ****in throw weights up to heaven for jc to catch.
    i'm gonna check this guy out. sounds pretty hardcore bro. i can use any bit of motivation i can get bro. you don't even know the half of it
    Quote Originally Posted by somewhatgifted View Post
    Your training style is geared to casue fatigue, it could just be that what you are doing is hard, you gotta digg deep, get your heels in and sweat and scream to make progress somtimes. That is a pretty heavy routine you are doing, id personally break it up so your not spread too thin. Im interested to see where it takes you. Start a log shoot the link in here.
    you wouldn't believe how much soul searching i have to do each session lol. i absolutely hate squats and deadlifts and every session i have 5 sets of squats to do, including b days, where i also have to deadlift. you would think "it's only one set, just suck it up." well, i do lol. it still doesn't mean i enjoy executing the lifts. in any case, the new training program i started calls for all lifts to be started with an empty bar--deadlifts being the exception (starting weight: 90 lbs.). it's basically to allow you to focus on practicing good technique. i progress 5lbs. each session any way so the weight will eventually increase anyway. this is why it hasn't occurred to me yet to start a log cause there really isn't much to log lol

  22. Quote Originally Posted by Rugger View Post
    10 sets? I do 6 sets per workout, max.
    And no **** you're getting tired. Doing more than 1 major compound lift per workout is going to zap you.
    So you only do one compound lift per session?

  23. if ur talking bout that frank mcgarth "animal" workout that SUCKS to get motivated too. there is no music is a dark empty gym hes lifting at and doesnt talk the whole time. IMO pretty boring, hes strong as sh*t. I rather watch something with music heavy lifts screaming etc..

    as far as running out steam. i always make myself wanna workout. Ill wake up go to class and drive back home right past the gym if i even have a little doubt im tired. Ill go home take a nap wake up watch motivational videos on the computer till im dying to workout. and then go. make sure u really got it in you to lift that day.

    couple other things.
    Pre Workout Supplement the harder you train the more energy you need.
    If you are hungry or full your not going to have a good workout. workout on a Empty stomach not a STARVED stomach.
    Stay hydrated run to the fountaing after 3 sets and drink alot of water.

    but it looks like u have to many power movements in your workout I do Tbar Rows Shoulder Press, Squats, Dumbell CLeans in 1 workout and im switching it thats too much. I just dont have it in me to squat heavy after busting my ass on the first two.

    session A
    squat 5x5
    inverted rows 3xf
    push-ups 3xf
    reverse crunch 3x12

    session B
    squat 5x5
    oh press 5x5
    pull-ups/chin-ups 3xf
    prone bridges 3x30sec.

    session C
    bench 5x5
    deadlift 1x5

    something like that would be alot easier and you could add other lifts to it. ex session C you could do Goodmornings and Weight Dips or close grip bench to help raise ur numbers maybe just do pulldowns or curls to get the arms isloated anything like that will be alot easier on the nervous system and you will be able to move more weight and enjoy it. Rather then looking to getting threw your workout.

  24. Some others have suggested IntraAid , which has 10g of carbs in it. You might want to consider sipping on something like 10-15g BCAA's, and 20-40g of fast sugars like Dex/Malto, or WMS. Or perhaps you might want to try the PSlin Monster shake (see Bulk P-Slin MassMonster shake Discussion! ).

    Not saying definitively your fatigue is carb related, but I think it's worth a shot to eliminate the possibility. If all these sugars don't push you through, then it's more a mental thing, and work on motivating yourself/try some PreWO stims.

    It definitely sounds like you don't have enough carbs PreWO though. I can see a huge difference in the gym on days when I have my 80-100g Carbs for breakfast vs. those I don't. A shake PreWO w/ carbs helps, but ideally a solid PreWO meal is best. Reps for doing such a demanding routine.

  25. I drink 30-40 grams of Muscle Milk during my workouts. The MCTs in it give me great energy, fantastic pumps, and no DOS, I actually don't want to leave the gym. No bull.
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