No Energy During Workouts?

[bodybuild2day]

buddy you're overtrained! you're dehydrated is the first thing that comes to my mind when you say you get a headache after a few sets. take rest. get in ots of water, sleep, and food, and dont eat fatty meals before your workout like hot dogs and burgers, those kind of foods are not easily digested and your body releases an insulin spike that makes you tired. kindof like what thanks giving dinner does because you ate so much. have a healthy meal like chicken and rice, fruits for a prewrokout meal and a pre workout shake. you can find further details on this in the nutrition forums and supplement forums. also wait an hour before training instead of 30mins that'll help you. but aside from that everything you say is basically saying your overtrained.

[Wildtim]

I wouldn't say "overtrained" in the truest sense but overworked each session yes. Were I you I would go with something like all pros but....

Lets see if I can improve your workout a bit with a few tweaks:

Workout 1

Flat Bench Presses - 10-12 Reps
Incline Flyes - 10-12 Reps just get rid of these
Chins - 10-12 Reps
One-Arm Rows - 10-12 Reps I'd rather see a real barbell row here or better yet a deadlift
Standing Barbells Curls - 10-12 Reps
Concentration Curls - 10-12 Reps ditch these as well
Cut all of the above to 8-10 reps Or do a four week cycle (week one 8, week two 9, weeks three and four 10)
Crunches - 20-30 Reps
Leg Raises - 15-20 Reps
cut abs to 2 sets
Workout #2


Squats - 12-15 Reps
Leg Extensions - 12-15 Reps get rid of this
Lying Leg Curls - 15-20 Reps and this
Standing Calf Raises - 15-20 Reps
Seated Calf Raises - 15-20 Reps drop these
Shoulder Presses - 12-15 Reps
Lateral Raises - 12-15 Reps
Dumbell Shrugs - 12-15 Reps no need for these yet
Triceps Pushdowns - 10-12 Reps
One-Arm Cable Pushdowns - 10-12 Reps lastly get rid of this
same rep scheme I laid out for workout one


I do each workout twice per week.

[adambannon]

nope

Why?

[qeynos]

Why?

too much rest time

you should be hitting everything 2-3x a week

[adambannon]

buddy you're overtrained! you're dehydrated is the first thing that comes to my mind when you say you get a headache after a few sets. take rest. get in ots of water, sleep, and food, and dont eat fatty meals before your workout like hot dogs and burgers, those kind of foods are not easily digested and your body releases an insulin spike that makes you tired. kindof like what thanks giving dinner does because you ate so much. have a healthy meal like chicken and rice, fruits for a prewrokout meal and a pre workout shake. you can find further details on this in the nutrition forums and supplement forums. also wait an hour before training instead of 30mins that'll help you. but aside from that everything you say is basically saying your overtrained.

Ok it makes sense to wait longer before working out after eating. I actually eat healthy and can't stand sweet, fatty, or processed foods. My prework meal is usually 1 scoop of casein with 1 cup of milk and 1 packet of whole grain oats (not flavoured) with 1 tbsp of nat peanut butter. Depends on the day though.

[adambannon]

too much rest time

you should be hitting everything 2-3x a week

So would a full body workout be better at my stage? Know any good ones?

[qeynos]

So would a full body workout be better at my stage? Know any good ones?

http://forum.bodybuilding.com/showthread.php?t=4195843 looks good (it only has 2 working sets and 7 exercises)

the one I did was something like 1 set to failure with 8-12(increase weight at 12) reps on:
bench, row, shoulder press, curl, tricep extension, deadlift, squat, calve raise

made decent progress, don't think it was optimal though.. eventually 1 day off wasn't enough recovery time and had to change to a 2 day split

also make sure ur eating enough.. 500 calories above maintenance

[Marcusgs]

Most of the replys in this thread are garbage. You don't need a pre workout, you prob just need to deload and hydrate. A few people nailed it and everything else is bull****. Listen the what the guy a few posts up said.

[adambannon]

http://forum.bodybuilding.com/showthread.php?t=4195843 looks good (it only has 2 working sets and 7 exercises)

This workout looks like a good base except I don't see anything for triceps? Can I add a tricep exercise to the workout?

[qeynos]

This workout looks like a good base except I don't see anything for triceps? Can I add a tricep exercise to the workout?

yeah, or close grip bench works too.

also you can do regular DLs instead of SLDL if you want.

wouldn't add too much more stuff, might burn out. if you have trouble finishing you can do less warmup sets on the lighter lifts (plus you're mostly warmed up once you start)

[johncrazyk123]

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.

Where do you people come up with these?