I am too exhausted after I finish my squats to do rest of the workout

[mushjoon]

Hi, guys, I am a beginner lifter who started Stronglifts 5X5 on Oct 22nd.

My bodyweight is 115 lbs

B: 120 lbs
S: 180 lbs - Rippetoe style (Hip Draaaaahve!!!)
D: 265 lbs

The problem is that I get quite exhausted to the point that I get kinda dizzy and cannot focus very well after my 3rd set in squat.

Yeah, I keep making progress but already deloaded my bench and overhead once and today, I didn't have any strength left to continue with rest of my workout.

What should I do in this situation? I read some of the threads that other people posted in which people recommended doing very light weight workout. Should I do that?

[borislavsabchev]

The intensity is probably too high? Or you are getting too hyped?

[jackbravo]

try doing your upper body press first, then squats. see if that helps

[gbullock32]

115 pounds? Are you eating enough? That may very well be the issue.

[ajc1234]

try doing your upper body press first, then squats. see if that helps

This works for me, benching doesn't seem to sap my energy very much, so try squatting last.

[JRMoore82]

115 pounds? Are you eating enough? That may very well be the issue.

This or hydration or lack of vitamins.

[NeverDeload]

How tall are you? I'm guessing you're a male (by your numbers and you calling yourself a beginner)?

What's your technique like? Are you leaning forward a lot by any chance?

Stay hydrated (lots of water). Take a 15 minute break after squats if you need it and have the time. Eat more on the day you train. Eat more in general. 115lbs is too light unless you are very lean and 5'3-5'4 or lower.

[mushjoon]

Hmm, I will try upper body first then in my next workout.

I should get back to my vitamin pills intake. I was kinda too lazy about taking them.

Also, my height is only about 5'4'', if that helps in some way. I was never a person who could gain weight easily.

I don't try to lift forward too much. Although Rippetoe says that "the nipples should point to the ground," I am kinda dubious about that, so I just focus on keeping my hamstrings on tension.

If I fail at second time deloading, should I switch to 3X5 then?

[lifterut]

…I was never a person who could gain weight easily…

Every time I hear this, my brain says "You don't eat enough". You are frail at that weight.
What is your daily caloric intake? I would start you at 2000 calories per day(at 200G of protein), and see where you go from there. Don't skimp on the fat, because you need it to make hormones.

[mushjoon]

I guess the major point that I should keep in mind is to increase my body weight. But what can I do to prevent myself from being too exhausted other than staying hydrated? I just want to hear as many opinions from forum members as possible.

[lifterut]

I guess the major point that I should keep in mind is to increase my body weight. But what can I do to prevent myself from being too exhausted other than staying hydrated? I just want to hear as many opinions from forum members as possible.

It could be a multitude of things from complicated stuff like thyroid/gonad issues to poor nutrition or improper sleep.

You have to try the easy stuff first unless you want to head to a doctor. It takes proper nutrition, proper hydration, and proper recovery to lift heavy. Mess up any one of those, and your workouts suck.

At 115 lbs, your maintenance calories are ~1800. Eat 2000(rest days)~2200(workout days) to start.
Sleep at least 8 hours a day
Take a multivitamin
Drink a gallon of water a day

Try this for 3-4 weeks, and if it doesn't help then you start looking elsewhere.

[LiftLaughLive]

I guess the major point that I should keep in mind is to increase my body weight. But what can I do to prevent myself from being too exhausted other than staying hydrated? I just want to hear as many opinions from forum members as possible.

Track what you are eating and how much you are drinking and use that data you collect to get the bottom of it. If you find you are eating too few calories and pushing yourself hard in the gym, that is most likely your answer. There could also be the mental side of it. Squats are genuinely a very difficult compound movement to get through for a beginner, you could try reducing the weight a bit, or increasing the rest intervals to see if it makes a difference. Play around with it and find out what works for you. If you struggling in your training, get as much information on your habits as you can so you can develop a program and a style that works for you.

Hope that helps.

Sam

[Dmetti]

Every time I hear this, my brain says "You don't eat enough". You are frail at that weight.
What is your daily caloric intake? I would start you at 2000 calories per day(at 200G of protein), and see where you go from there. Don't skimp on the fat, because you need it to make hormones.

That's a lot of protein for his body weight

[PBLift84]

I guess the major point that I should keep in mind is to increase my body weight. But what can I do to prevent myself from being too exhausted other than staying hydrated? I just want to hear as many opinions from forum members as possible.

Bring snacks to the gym. Marathoners refuel midrace, if you're pushing enough to become lightheaded you need to also.

Energy chews, sour gummy worms, gorp, Gatorade, etc.. are all good options.

[NorthStrong]

You are too small and out of shape. Get in better shape and gain weight.

[BluSteelSeattle]

Hi, guys, I am a beginner lifter who started Stronglifts 5X5 on Oct 22nd.

My bodyweight is 115 lbs

B: 120 lbs
S: 180 lbs - Rippetoe style (Hip Draaaaahve!!!)
D: 265 lbs

The problem is that I get quite exhausted to the point that I get kinda dizzy and cannot focus very well after my 3rd set in squat.

Yeah, I keep making progress but already deloaded my bench and overhead once and today, I didn't have any strength left to continue with rest of my workout.

What should I do in this situation? I read some of the threads that other people posted in which people recommended doing very light weight workout. Should I do that?

You need to eat more. Also make sure you are well hydrated and drink water mixed with BCAA's before, during, and after workout with your post workout protein drink.

[NotThatUgly]

You are too small and out of shape. Get in better shape and gain weight.

Damn, was waiting for someone to say this. You say you follow Rippetoe style, but here's something from Louie Simmons:

General physical preparedness (GPP).

You are unfit and out of shape. You need better VO2 max. HIIT cardiot once or twice a week might help. Or just get moving, play a sport. And since you will be upping your workload with cardio, your maintenance calories will increase too, so you will need to eat more.

[amenhotepv]

Bring snacks to the gym. Marathoners refuel midrace, if you're pushing enough to become lightheaded you need to also.

Energy chews, sour gummy worms, gorp, Gatorade, etc.. are all good options.

This along with the great advice everyone else has given. Don't go to the gym on an empty stomach and get plenty of carbs pre workout for energy.

[blue9steel]

The most likely answer is that your nutrition is out of whack. Check that first. A second possibility is that your overall conditioning is just really poor and you may have to bring that up to par. Make sure you're not holding your breath excessively throughout your set. Squats shouldn't normally produce that sort of reaction so something is off.

[lifterut]

That's a lot of protein for his body weight

That is kind of the point. He is incredibly small, and his body needs a shock.

[uabeng]

Another vote for eating. You can't just lift weights for 3 hours a week and expect that to spark an appetite. I've been there. Try active rest days to help your body stay "hungry" needing nutrients.

Another question to ask - what time of day are you doing your training? I'm not a morning lifter. If I try to lift weights in the mornings I burn out QUICK and the same happens to me. It's because, you guessed it: My body hasn't been refueled because I've been fasting for 8-12 hours.

[SPFjudge]

Hmm, I will try upper body first then in my next workout.

I should get back to my vitamin pills intake. I was kinda too lazy about taking them.

Also, my height is only about 5'4'', if that helps in some way. I was never a person who could gain weight easily.

I don't try to lift forward too much. Although Rippetoe says that "the nipples should point to the ground," I am kinda dubious about that, so I just focus on keeping my hamstrings on tension.

If I fail at second time deloading, should I switch to 3X5 then?

rippetoad is a fukking moron

[IngeKJ]

rippetoad is a fukking moron

This is the truth, do high bar squats. You can learn low bar later if you need it

[JRMoore82]

rippetoad is a fukking moron

This!!

This dude has done SOOOO much damage to powerlifting. And with how all the "fitness guru" regurgitate his worthless information it will never be undone.

[mushjoon]

Ok, seems like many people do not like Rippetoe that much.

Anyway, I usually lift after dinner because I got classes in the morning and afternoon.

So, should I keep adding on weight, or should I de-load and concentrate on volume? Or should I drop weight lifting as a whole, and just keep eating, till my BW reaches to certain degree? Also, if I had to postpone working out and concentrate on eating, when can I get back on lifting?

[jonglo]

Ok, seems like many people do not like Rippetoe that much.

Anyway, I usually lift after dinner because I got classes in the morning and afternoon.

So, should I keep adding on weight, or should I de-load and concentrate on volume? Or should I drop weight lifting as a whole, and just keep eating, till my BW reaches to certain degree? Also, if I had to postpone working out and concentrate on eating, when can I get back on lifting?

lol what. How could you concentrate on eating so much you'd be unable to work out?
TBH given your experience level it seems more like a lack of fitness. You shouldn't be so spent after squats unless you have a very low gas tank, some of it could be diet but unless you're depleted and skinny as hell I wouldn't blame that. You should be increasing your activity not decreasing it. Inactivity is not your friend.

[Garage Rat]

Build up your work capacity and maybe train squats on a day by itself.
At one point in my life i did a really tough squat workout that was 10 sets of 20 reps for squats.
Thats basically all i did with maybe some leg curls.
So you may want to modify your program to a separate squat day.

[rjones416]

how long are you resting after you finish squatting?

[Larfleeze]

This!!

This dude has done SOOOO much damage to powerlifting.

How so? (srs)

[jonglo]

How so? (srs)

people don't like his squat style.