Running out of steam mid-workout
02-26-2009 08:51 PM
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!
02-26-2009 08:58 PM
Could be lots of things, are you stressed out? Getting enough sleep?
Are you taking anything pre-workout supplement wise?
02-26-2009 09:15 PM
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.
02-26-2009 09:17 PM
02-26-2009 09:23 PM
Are you properly hydrated? Drinking plenty during your lift? Maybe you need some electrolytes to help keep you going and away from fatiguing..hm
Don't miss out on the next deal:
02-26-2009 09:49 PM
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.
02-26-2009 11:04 PM
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!
Originally Posted by bolt10
if worse comes to worse i might just give one of those Controlled Labs samples a whirl!
02-26-2009 11:47 PM
i burn out with less than 100g of carbs in my system.
02-27-2009 09:49 AM
Worth a shot.
Originally Posted by futurepilot
02-27-2009 11:50 AM
Originally Posted by futurepilot
for the sake of conversation, what are the most effective intra-aid supps folks around here use?
Originally Posted by lonewolf0420
02-27-2009 11:53 AM
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.
02-27-2009 05:13 PM
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.
02-27-2009 06:20 PM
can you give an example of what your workout is and how long it normally takes?
02-27-2009 09:03 PM
of course! just started a new routine
Originally Posted by EasyEJL
inverted rows 3xf
reverse crunch 3x12
oh press 5x5
prone bridges 3x30sec.
alternate workouts sun-tues-thurs. & i would say on average it takes about 1 hr to finish, give or take.
02-27-2009 09:14 PM
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.
02-27-2009 09:26 PM
particularly with 5rm squats as first exercise. honestly i'd be pretty pooped after just that for 5 sets
02-27-2009 09:35 PM
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.
02-27-2009 09:54 PM
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.
02-27-2009 10:17 PM
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.
This site is relevant to my interests.
02-28-2009 12:26 AM
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.
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