Could Someone Give me Advice on Enhancing Strength Gains While Minimizing Fatigue?

komyashh

New member
Hello there,👋

I have been following this forum for a while now and have found tons of valuable information; so I am hoping some of you can offer me a bit of guidance regarding a challenge I have been facing with my training regimen.

I have been lifting consistently for about 3 years now and primarily focus on strength training. Recently; I have noticed that while my strength is continuing to increase; my energy levels are not where they used to be. By the time I get through the first half of my workout; I feel pretty drained. I am not sure if it’s a nutrition issue; lack of recovery; or perhaps I need to switch things up in my program.

For some context; I am currently on a 5 day split; focusing on compound lifts; and try to keep my diet fairly balanced; with a focus on high protein. I have also been using basic supplements like whey protein; creatine; and preworkout. Although; I am wondering if there are specific supplements; routines; or recovery methods that I might be overlooking that could help me maintain my strength progression without hitting this wall of fatigue mid-workout.

Also, I have gone through this post; https://anabolicminds.com/community/threads/help-what-dose-of-ccsp-tirzepatide-is-needed.337165/ which definitely helped me out a lot.

I am not necessarily looking to bulk up too much more; but my main goal is to keep getting stronger while feeling more energetic and reducing overall muscle soreness.

Thanks in advance for your help and assistance.😇
 
komyashh said:
Hello there,

I have been following this forum for a while now and have found tons of valuable information; so I am hoping some of you can offer me a bit of guidance regarding a challenge I have been facing with my training regimen.

I have been lifting consistently for about 3 years now and primarily focus on strength training. Recently; I have noticed that while my strength is continuing to increase; my energy levels are not where they used to be. By the time I get through the first half of my workout; I feel pretty drained. I am not sure if it’s a nutrition issue; lack of recovery; or perhaps I need to switch things up in my program.

For some context; I am currently on a 5 day split; focusing on compound lifts; and try to keep my diet fairly balanced; with a focus on high protein. I have also been using basic supplements like whey protein; creatine; and preworkout. Although; I am wondering if there are specific supplements; routines; or recovery methods that I might be overlooking that could help me maintain my strength progression without hitting this wall of fatigue mid-workout.

Also, I have gone through this post; https://anabolicminds.com/community/threads/help-what-dose-of-ccsp-tirzepatide-is-needed.337165/ which definitely helped me out a lot.

I am not necessarily looking to bulk up too much more; but my main goal is to keep getting stronger while feeling more energetic and reducing overall muscle soreness.

Thanks in advance for your help and assistance.
Click to expand...

You studied a post on Tirzepatide for energy and strength information. This is a weight loss medication (diabetic). This can actually cause a reduction in energy levels.

That being said what is your diet like, what supps do you use and what’s your training like?
 
Honestly there can be so many different reasons, but some of it is going to depend specifically on what you mean by fatigued.

It sounds like this is mostly an intra-workout situation? Like the fatigue you are looking to improve is something you are noticing during your sessions compared to sessions when you were less experienced.

Without more info my suggestions will be probably a bit broad, but you can write out more about your training and nutrition if you'd like it narrowed down more.

First, if you are still getting stronger overall then that is always a positive and means certain factors are still driving progress well.

Next, considering you are getting stronger it may just be that the current work you do at the start of your sessions may be just more fatiguing in general than in the past. For example and without more specific info, if you were squatting 200lbs before, but now are squatting 300lbs in the same program it may just be more fatiguing overall by the time you get to the rest of your work (broad example).

Even without more info there are a few things you could look at to help. While you state your diet is balanced and high focus on protein, which in general is a good thing, it may be important to keep in mind that you don't want to focus too much on that if it comes at the cost of other macros (which can be hard to know without more info). Making sure your carbohydrate intake or pre-workout nutrition is adequate can help improve performance throughout your training sessions. Alternatively even something like your hydration may need small adjustments (again taking the previous example you may not have been working as "hard" when squatting 200lbs in the past, but now at 300lbs you may be expending more energy, sweating more and requiring these things to be more in mind than the past).

Alternatively even if you are focused on strength it may be important to increased your cardiovascular conditioning some if it has been neglected. If you aren't in "enough" shape you may find recovery during and between training sessions may suffer.

Again there may be a lot of other reasons as well, which with more info can maybe be answered more in depth.
 
I think its very important in a situation like this to try to figure out why you energy levels are starting to go down so quickly so that you can make adjustments.

The first supplement suggestions that come to mind would be:
  • L-Carnitine Gel
  • Pump Gel (forget the pump part, its great for endurance is my thought for you)
  • Recovery Fix
 
Maybe consider a comprehensive blood panel too if you havent done one in awhile, check up on hormones/iron/rbc/etc. Always good to know how things are regardless.
 
Try more frequent meals. Aim for 6 small meals a day. That change alone gives me energy whenever I need it. I thought my diet was good before I made that change.
 
you can boost your energy levels and minimize your fatigue except robuvit not very expensive stack
q10
robuvit
rhodiola rosea 6% salidrosides
b-12
vitamin c
iron the above stack will boost your energy levels very soon
 
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