My Workouts have become so lazy the last few times i've gone to the gym. After a couple sets, i hit a wall, get a headache and struggle to get through the rest of the workout. I eat about 40g of carbs, 38g of protein, and about 20g of fat usually 15-60 minutes before. Are any of these possibilities the cause?
- Not working out at a regular time
Being a student, I go to the gym when I can. Somedays I go at 10:30 am, other days I go at 3:00 pm, Noon, 5:00pm, it depends, but it is never the same time.
- Diet change
The last 2 weeks, I have added more fat and cut back on carbs, but still am getting roughly the same macro's.
-New Workout
2 weeks ago, I started a new workout. I workout each muscle group twice per week instead of once like I was doing before. Still lifting 4 days per week though.
Mental Outlook/Motivation
- I have some frustrations at home and with relationship stuff. These things always come in my mind when I am in the gym.
Would any of these be the possible cause? This is very frustrating. Thanks
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Thread: No Energy During Workouts?
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02-24-2012, 06:50 PM #1
- Join Date: Feb 2012
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 444
- Rep Power: 214
No Energy During Workouts?
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02-24-2012, 07:17 PM #2
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02-24-2012, 08:49 PM #3
- Join Date: Feb 2012
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 444
- Rep Power: 214
I am constantly drinking, maybe calories are too low, ill adjust after weekly weigh in tomorrow. I am wondering what CNS burnout is?
Any ideas on what an ideal routine should be for me? (Days, excercises, sets, reps). I get bored of a routine fast and find myself changing too often. Looking for the perfect one to stick to for awhile.
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02-25-2012, 12:46 AM #4
- Join Date: Jul 2009
- Location: Sydney, NSW, Australia
- Age: 36
- Posts: 102
- Rep Power: 184
- Diet change
The last 2 weeks, I have added more fat and cut back on carbs, but still am getting roughly the same macro's.
Do the headaches come after doing a high-exertion set/rep? (look up "exertion headaches")
When's the last time you did a deload? What caused you to change your workout two weeks ago?
If you've increased your volume, and especially if you've got other stuff going on in your life, it's possible that your recovery is just not up to the job. You should be looking forward to going to the gym and doing your workouts. If not, it may not be the workout for you, or you might be overtraining (or starting to become overreached). If this is the case, then no program change or supplement will help - you just need to let your body recover.
There's an excellent series on overtraining by Lyle McDonald:
http://www.bodyrecomposition.com/ind...s=overtraining
It's also discussed in the book "Beyond Brawn", which lists symptoms of overtraining - lack of motivation being one of the them.
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02-25-2012, 06:07 AM #5
- Join Date: Feb 2012
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 444
- Rep Power: 214
Ya I mean the same calories. I changed my diet because I was not getting enough fat so I increased that and cut back on some carbs. I am bulking and have been for about 9 months. I've gained 25 lbs and am now at about 151. I want to get to 170-180 so ill be bulking a while longer. The headaches usually come after a hard exercise like chin ups or squats. I try to aim for 3 sets of 8-12 reps. I don't know if I have ever deloaded. Is it good to do even when bulking? I changed my workout because I was bored of it and had ran it for 2 plus months. Thanks for the help and the article.
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02-25-2012, 06:10 AM #6
You say you have started training different times, I noticed I cant get the same intensity on a workout on the night after college as I would in the morning sya at 10am, some people do better at night than the morning its all about how you react to it, but I think of it this way, you workout at night and get no food to recover the muscles over the night, you workout in the morning, it is intesne and your day feels better and all the food that goes into your body after that is helping the muscle recover.
Also like said above, carbs are needed for more energy, some people react badly when they lower there carbs thats why I keep my fats higher on rest days and on workout days I up my carbs and drop my fats.
Try it see how it works for you, dont be scared to experiment, we are all different.
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02-25-2012, 06:30 AM #7
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02-25-2012, 08:27 AM #8
CNS is an acronym for the central nervous system. When it suffers burnout/fatigue, the ability to produce force through voluntary muscle contractions is diminished. The body can also respond with increased feelings of exhaustion and other warning signs such as headaches and general malaise.
Which sounds a lot like:
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V
Journal: http://forum.bodybuilding.com/showthread.php?t=142702151
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02-25-2012, 08:50 AM #9
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02-25-2012, 08:57 AM #10
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02-25-2012, 09:01 AM #11
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02-25-2012, 09:14 AM #12
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02-25-2012, 10:36 AM #13
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02-25-2012, 10:45 AM #14
- Join Date: Feb 2012
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 444
- Rep Power: 214
Sorry, here it is
Workout 1
Flat Bench Presses - 10-12 Reps
Incline Flyes - 10-12 Reps
Chins - 10-12 Reps
One-Arm Rows - 10-12 Reps
Standing Barbells Curls - 10-12 Reps
Concentration Curls - 10-12 Reps
Crunches - 20-30 Reps
Leg Raises - 15-20 Reps
Workout #2
Squats - 12-15 Reps
Leg Extensions - 12-15 Reps
Lying Leg Curls - 15-20 Reps
Standing Calf Raises - 15-20 Reps
Seated Calf Raises - 15-20 Reps
Shoulder Presses - 12-15 Reps
Lateral Raises - 12-15 Reps
Dumbell Shrugs - 12-15 Reps
Triceps Pushdowns - 10-12 Reps
One-Arm Cable Pushdowns - 10-12 Reps
I do each workout twice per week.
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02-25-2012, 10:52 AM #15
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02-25-2012, 10:55 AM #16
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02-25-2012, 11:32 AM #17
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02-25-2012, 12:06 PM #18
Your routine you're following does look garbage.. You could be over training. Try a push/pull/legs workout.... Or a classic, chest/bis, tris/back legs/core etc...... It could be that you are working you're WHOLE body too much. If you really feel ****ty going to the gym try a simple amino acid blend, before and during your workout. Make sure you're eating enough vegetables and fruits. No SODA or CHIPS. Amino Acids are the building blocks of proteins, and will help you push along with your workout, has worked so far for me.. Whenever I hit the gym or have hockey games, I seem to forget about all the "drama" or problems I have going on, working out is like rehab for me : ) . Just try to focus and not think about ****s that bothering you.
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02-25-2012, 12:30 PM #19
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02-25-2012, 12:57 PM #20
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02-25-2012, 01:35 PM #21
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02-25-2012, 05:26 PM #22
- Join Date: Jan 2012
- Location: Anglesea, Victoria, Australia
- Age: 32
- Posts: 510
- Rep Power: 163
are you eating too soon before your workout? i know that if i have something within an hour of hitting the gym i usually feel pretty sick.
Your anger and stress should be put to good use at the gym. get angry, but don't lift more than you can. controlled aggression is the key - you can get a lot more out of your workouts this way."Disregard Females, Acquire Aesthetics"
"What Doesn't Kill You Makes You More Aesthetic"
Aussie Aesthetic Legends:
- Ben Cousins
- Lance Franklin
- Aziz Shavershian
If you Rep me, I will write your name and current rep power on a list I have in notepad and I will rep you back when I have the same amount or similar Rep power.
Same goes for negs.
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02-25-2012, 06:48 PM #23
- Join Date: Sep 2010
- Location: Prairieville, Louisiana, United States
- Posts: 231
- Rep Power: 326
You need a better routine. Check out the stickies and pick a routine that might fit you. I usually drink coffee before I workout. It is a lot cheaper than any pre workout drink you will find.
Make sure you get plenty of sleep and make sure your nutrition is in check.People do not get huge on accident.
Lift, Eat, Rest!
Reps Ginger Kids on sight.
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02-25-2012, 08:34 PM #24
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02-25-2012, 08:35 PM #25
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02-25-2012, 08:37 PM #26
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02-25-2012, 08:50 PM #27
well
when they have 6 sets for biceps and no deadlifts they are garbage
i think a routine with 24/30 sets in 1 day is garbage, and ones that hit the same muscle group too many times that it just fatigues you and ****s up your later lifts
plus the rep range isn't gonna build muscle
all pros or starting strength is a lot better than the routine
a fullbody routine that has just 1 set and 2-3x a week is also better than this routineLast edited by qeynos; 02-25-2012 at 08:57 PM.
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02-26-2012, 06:24 AM #28
- Join Date: Feb 2012
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 444
- Rep Power: 214
I think I have now found a much better routine. I got this from another website.
http://www.muscleandstrength.com/wor...ut.html?page=1
Anyone think it looks decent?
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02-26-2012, 10:31 AM #29
Anyone think it looks decent?[/QUOTE]
Depending on your lifting stats that may or may not be the best routine for you. If you squat 400 lbs, and it takes you five days to recover from it then yea. But if your lifting numbers are relatively low (i.e. Squat < 225 lbs, unable to bench your body weight), you probably can make better progress on a program that's design to increase your strength and muscle (more than likely a full body routine, three times a week, although an upper/lower routine works too). In a very general sense of the word Novices benefit more from a full body work out three times a week, as oppose to hitting once major muscle group once a week (major as in: chest, back, and legs). The definition novice has nothing to do with years working out in the gym, but how much a person can lift. Just my 2 cents.
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02-26-2012, 11:20 AM #30
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