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tired all the time
- Thread starter shaft
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I get that way too. Usually I need more food, and (HERE'S A SURPRISE) rest! Take a nap if you can. your body is working hard to repair itself. You don't build muscle WHILE you're lifting, you build in the recovery, and what you do during that time is just as impt as what you do in the gym. Glutamine? Creatine? Lots of clean carbs? WATER WATER WATER?
What are you eating pre and pst workout, and how soon?
What are you eating pre and pst workout, and how soon?
Beleriand_K
New member
Your body is giving you a warning sign, that it is just not gonna take it anymore! You are pushing yourself way to hard and not giving your body the necessary time to rebuild what you break down during training.
As spatterson correctly put it:
"You don't build muscle WHILE you're lifting, you build in the recovery"
If you continue pushing yourself as hard as you do right now, the precedure will be as follows:
1) You will stop gaining weight and strength from your training. Or in other words, your hard work will be futile.
2) Next, you will experience a loss of strength as you destroy muscle tissue faster than your body can rebuild it.
3) And finally, you will be hit by numerous injuries, as your body is gradually getting weaker while you still keep pushing it beyond its limits.
Great prospects, right?
To get of this negative road you have entered, you have to train less. If you should train less than four days a week or just change your way of training I can't tell you, as I don't know anything about the way you train today.
But what you are experiencing are not rare at all. I'm pretty sure that most powerlifters and BB's, who have been working out seriously for more than a year or two, will recognize your problem.
The positive element is, that when you change your way of training to something more reasonable, you can expect great improvement in your results.
As spatterson correctly put it:
"You don't build muscle WHILE you're lifting, you build in the recovery"
If you continue pushing yourself as hard as you do right now, the precedure will be as follows:
1) You will stop gaining weight and strength from your training. Or in other words, your hard work will be futile.
2) Next, you will experience a loss of strength as you destroy muscle tissue faster than your body can rebuild it.
3) And finally, you will be hit by numerous injuries, as your body is gradually getting weaker while you still keep pushing it beyond its limits.
Great prospects, right?
To get of this negative road you have entered, you have to train less. If you should train less than four days a week or just change your way of training I can't tell you, as I don't know anything about the way you train today.
But what you are experiencing are not rare at all. I'm pretty sure that most powerlifters and BB's, who have been working out seriously for more than a year or two, will recognize your problem.
The positive element is, that when you change your way of training to something more reasonable, you can expect great improvement in your results.
thanks for your reply guys. I'm taking 5grams of creatine pre and post workout(protein shake post workout too), and 5 grams in the morning of days that i don't lift. I am eating like a monster(plenty of carbs, and protein) so i guess i need to change up my routine. right now it looks like this.
mon:
squat - 4 sets
leg press - 2 sets
leg curls - 3 sets
tuesday:
bench press - 3 sets
incline db - 2 sets
dips - 3 sets
side laterals - 2 sets
skullcrushers - 3 sets
thursday:
deadlift - 3 sets
shrugs - 2 sets
chins - 4 sets
db row - 3 sets
cable rows - 3 sets
dumbell curls - 3 sets
forearm work
friday:
dumbell shoulder press - 4 sets
side laterals - 3 sets
calves - 3 sets
abs
mon:
squat - 4 sets
leg press - 2 sets
leg curls - 3 sets
tuesday:
bench press - 3 sets
incline db - 2 sets
dips - 3 sets
side laterals - 2 sets
skullcrushers - 3 sets
thursday:
deadlift - 3 sets
shrugs - 2 sets
chins - 4 sets
db row - 3 sets
cable rows - 3 sets
dumbell curls - 3 sets
forearm work
friday:
dumbell shoulder press - 4 sets
side laterals - 3 sets
calves - 3 sets
abs
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Geepers! Pick three exercises per muscle, and go with it. Just because there are 8 cool "movements" doesn't mean you need to use them all. Those 8 "movements" are there because it's good to mix up your training. Do three this week, and a different three next week.
I would be sure to get a protein shake laden with 5g (min) creatine and 5g (min) glutamine ( or a capsule) EVERY NIGHT BEFORE BED. During a sleep phase, your body becomes depleted; it's like not eating for 8 hours...you'd be pretty weak and hungry, huh? Fuel yourself for overnight. Makes a big difference.
Keep us posted?
What's the rhyme or reason for your split? It's all mixed up...Like mine is chest/back Monday, quads/calves Tuesday, off Wed, bi's and tri's Thursday, and hams and shoulders Friday, abs on Sat, Sun off. You've got stuff all over the place! The problem with doing side lateral raises twice a week, if you're trying to grow sholders, is this: When you tear the fiber on day one, it doesn't completely heal before you tear it again on day two. Muscles bulk when you tear them, and then let them heal. Then tear them again, and let them heal. Again, building occurs AFTER the workout. I can't say that enough.
Your Thursday workout is HIDEOUS! That would take me two hours to do with proper form! Like I said, you don't build muscle in the gym! Get in there, fail 'em, and get out. Go home and eat and rest...and GROW!
I would be sure to get a protein shake laden with 5g (min) creatine and 5g (min) glutamine ( or a capsule) EVERY NIGHT BEFORE BED. During a sleep phase, your body becomes depleted; it's like not eating for 8 hours...you'd be pretty weak and hungry, huh? Fuel yourself for overnight. Makes a big difference.
Keep us posted?
What's the rhyme or reason for your split? It's all mixed up...Like mine is chest/back Monday, quads/calves Tuesday, off Wed, bi's and tri's Thursday, and hams and shoulders Friday, abs on Sat, Sun off. You've got stuff all over the place! The problem with doing side lateral raises twice a week, if you're trying to grow sholders, is this: When you tear the fiber on day one, it doesn't completely heal before you tear it again on day two. Muscles bulk when you tear them, and then let them heal. Then tear them again, and let them heal. Again, building occurs AFTER the workout. I can't say that enough.
Your Thursday workout is HIDEOUS! That would take me two hours to do with proper form! Like I said, you don't build muscle in the gym! Get in there, fail 'em, and get out. Go home and eat and rest...and GROW!
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hehehe. it doesn't look like he uses any machines. 
Anyway, yeah, these are signs of overtraining. But hell, what are you doing up that late anyway? Unless you're going out, you should be sleeping. SLEEP, bwoy!
mon:
squat - 4 sets
leg curls - 3 sets
*Standing calf raises - 3 sets
tuesday:
bench press - 4 sets
*bench flyes or cable crossovers - 2 sets
dips - 3 sets
thursday:
deadlift - 3 sets
shrugs - 2 sets
forearm work
friday:
chins - 4 sets
db row - 3 sets
dumbell curls - 3 sets
abs
This is what I'd switch to, without completely changing your routine. Give it a shot.
Anyway, yeah, these are signs of overtraining. But hell, what are you doing up that late anyway? Unless you're going out, you should be sleeping. SLEEP, bwoy!
mon:
squat - 4 sets
leg curls - 3 sets
*Standing calf raises - 3 sets
tuesday:
bench press - 4 sets
*bench flyes or cable crossovers - 2 sets
dips - 3 sets
thursday:
deadlift - 3 sets
shrugs - 2 sets
forearm work
friday:
chins - 4 sets
db row - 3 sets
dumbell curls - 3 sets
abs
This is what I'd switch to, without completely changing your routine. Give it a shot.
training too frequently
Your schedule may not allow this but try weight training every other day making this an eight day routine. And yes, three exercises per group are plenty. If you don't cheat yourself (go to failure on last two or three sets) this will be fine. I would imagine you are experiencing some mood changes too. You are definitely overtraining. Listen to your body and don't set yourself up for failure. I agree with everything written here. Be sure to take a good multivitamin and the glutimine and creatine.
Your schedule may not allow this but try weight training every other day making this an eight day routine. And yes, three exercises per group are plenty. If you don't cheat yourself (go to failure on last two or three sets) this will be fine. I would imagine you are experiencing some mood changes too. You are definitely overtraining. Listen to your body and don't set yourself up for failure. I agree with everything written here. Be sure to take a good multivitamin and the glutimine and creatine.
hey thanks for you help guys. I might try the routine that was suggested or maybe go back to a simple 3day per week routine.
the reason i do side laterals on chest day is because when benching your front delts get hit pretty hard. and i wanted to keep the growth in my shoulders even, and still have another day commited to shoulders.
my back day does look pretty long. but i only do the cable rows about half the time.
but anyway. thanks for all your great suggestions. i'll keep you posted on how i feel.
the reason i do side laterals on chest day is because when benching your front delts get hit pretty hard. and i wanted to keep the growth in my shoulders even, and still have another day commited to shoulders.
my back day does look pretty long. but i only do the cable rows about half the time.
but anyway. thanks for all your great suggestions. i'll keep you posted on how i feel.
