endurnace during the gym help!
- 03-24-2010, 11:08 AM
endurnace during the gym help!
i tend to get tired very easily in the gym. i lift around 6pm on my training days. i do not go into the gym tired, but after about 6 or 7 sets im pooped i do not take any pre workouts because once u stop taking them, u will have a crappy workout (my opinion). i occasionally drink coffee before my workout and it helps some, but not alot. any suggestions?
- 03-24-2010, 11:15 AM
Coffee has as much caffeine as a pre-workout stimulant. Just take the stim and get a better workout. Also, cordyceps. After like 3 months, take the usual month off of the stims. This is usually a good time to scale back on the workouts anyway.
I almost never get as good a workout when not using a stimulant. That means that they work.
- 03-24-2010, 12:20 PM
03-24-2010, 12:24 PM
Diet and sleep? Workouts are always a b!tch if you are hypocaloric (not getting enough calories).
03-24-2010, 12:57 PM
i could always use more sleep, true. i get about 8 hrs a night on average. as for diet, i am in a clean bulk with one cheat meal a day for extra cals. im pushing about 4200 cals a day so i dont think diet is it. but sleep? perhaps. thanks for your input man!
03-24-2010, 01:04 PM
Or just take a caffiene pill, they are cheap. Otherwise make sure to eat reight before the gym. I notice a huge difference depending on my pre-workout meal. Lots of oatmeal and a protein shake.
03-24-2010, 01:08 PM
Pre-WO stims should be used as needed only.
M.Ed. Ex Phys
03-24-2010, 01:31 PM
You could try backing off on the training volume and/or intensity for a couple weeks and see how you feel.
Also agree with Rodja on the stims. The body tends to down regulate when they are used regularly making one dependent on them.
03-24-2010, 02:24 PM
i hate stims because i become dependent on them. i only use one when i am extremely tired and have to go to the gym that day. and ya, i do about 12 sets per muscle group usually. ive backed off the past two weeks by only doing 9
03-24-2010, 03:53 PM
Ive noticed if I eat 1 hour before I enter the gym I have more energy for my night sessions. A lot of it could be in your head though. Don't rest inbetween sets, walk around or something. Take a week off and get focused. GL
03-24-2010, 05:59 PM
I would add in some type of anaerobic cardio like HIIT or tabata to improve your anaerobic endurance.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
03-24-2010, 06:52 PM
03-24-2010, 07:04 PM
i've felt the same way dude. get a good dose of complex carbs an hour pre-train, & take longer breaks between sets as needed to get your wind back.
03-24-2010, 09:48 PM
03-25-2010, 09:34 PM
I pour a scoop of waxy maize (40g of carbs) and 3 scoops of xtend into my gallon jug and sip that throughout my workout... Gives me the energy I need to finish strong.
03-25-2010, 09:56 PM
i had an awesome workout today guys. i ate chicken. veggies. and pasta about one hour before i trained. i also had coffee with my meal along with 3 cups of water. i didnt wanna leave the gym today
03-26-2010, 07:15 AM
Try Beta Alanine and Citrulline Malate.
03-26-2010, 10:23 AM
03-27-2010, 07:43 AM
Yeah those carbs will help a lot, and like someone above me said, caffeine pills are cheap and effective, probably more so than the coffee.
03-27-2010, 01:54 PM
pre-workout stims are not as beneficial as you may think.
The amped up feeling may allow you to train harder than you could naturally, however this can lead to over-training. So in the long run, you are breaking yourself down too much and exceeding your recovery ability.
When I use pre-workout stims, I'm extremely explosive, however I feel very run down the next day and overall my workouts seem like rollercoasters. This may be good if you feel like you are just not movitated to get off you butt for a day or something, but relying on it for every workout is terrible.
So, using stims regularly/every workout will mess up you muscle building routine and it will no longer be as linear. You body is tired for a reason, using a stim to fight it is going to drive you adrenals down the drain, which is going to lead to CNS fatigue, and ultimately fat gains/muscle building wall.