Feeling very fatigued on new 5 day lifting routine, any tips?

[MrBourbon]

Moved to a 5 day scheme to hit everything twice a week.

It's got me feeling a lot more physical exhaustion - not DOMS, not sleepiness, just general lack of energy.

I sweat a LOT during workouts since it's a Florida garage in August and even at 5am it's pretty toasty. Hydration is gallon of Water a day, supplements are multi and fish oil and protein shake.

Sleep is pretty well dialed in, 7 hours according to my Whoop strap.

Pretty sure I need to mix up my nutrition but I'm open to any suggestions bros. Cheers!

[drvillain]

just stick with it. srs

[Kiop]

coq10
AND RIBOSE
if you are fatigued
seems like your ATP
is out of whacj

[donkeydonger]

5day workout is a beating so you might want to wind down on the volume (if it's high) and focus on time under tension.

Get a legit electrolyte powder - I'm in the south and it's a necessity in this heat. What's in your current stack and how long do you work out?

[SicilianPower]

Yeah I never felt good doing 5 day splits, 4 days a week is the most I can do while feeling good.

[MrBourbon]

5day workout is a beating so you might want to wind down on the volume (if it's high) and focus on time under tension.

Get a legit electrolyte powder - I'm in the south and it's a necessity in this heat. What's in your current stack and how long do you work out?

I have Gatorade zero packets and low cal mixes like lemonade but normally just drink water. What's a legit electrolyte powder.

Workouts are usually 30 minutes - garage gym means you're not waiting on any equipment or talking to anyone and can really speed thru it.

[amikaelmorris]

i mean yeah, you're gonna be CNS fatigued when you add that much overall volume

personally i think 5 day splits are silly and you'd be better served on something like a 3-4x weekly PPL with accessories

[drvillain]

just stick with it. srs

To add on, 5 days was a lot for me but I adapted and now I sometimes go a 6th day if I’m not too beat up. Your body will get use to it. Do a push pull legs split so your muscles get adequate time to rest

[JerG]

I believe that lifting 5 days per week was challenging for me in the past. I think 4 days could be the sweet spot.

[donkeydonger]

I have Gatorade zero packets and low cal mixes like lemonade but normally just drink water. What's a legit electrolyte powder.

Workouts are usually 30 minutes - garage gym means you're not waiting on any equipment or talking to anyone and can really speed thru it.

Sounds like your nervous system might just be over worked. Give it a break for a few days then hop back on the same volume.

This stuff is great - I dissolve it in 1gal with creatine and drink it pre/during workout https://www.amazon.com/Nutricost-Ele.../dp/B08VR9P65P

[DDSF1]

A gallon a day? That is way too little. At least double that, if not more, and add electrolyte powders to the water or chug Pedialyte or similar solutions. Zinc, selenium, potassium, chloride, etc...

Carbs? Are you sure you are getting enough?

I am doing two-a-days six days a week and working/studying for the last month (mimicking my wrestling days) and the super hydration+ electrolyte+carbs is mandatory.

[SamIAm1892]

Eat more. Pedialyte is the **** as one poster mentioned. Love that stuff. Just expensive as fuk at my local vons.

[MrBourbon]

Thanks brahs. Repped as far down the thread as I could, will come back tomorrow.

We're all gonna make it!

[LukeLissen]

You're not training to failure are you? If so, don't; and instead avoid it like the plague.

One of my biggest mistakes early on was thinking that training to failure was a requirement for hypertrophy. It's not and will wreck your CNS instead.

[deaglebrah]

You're probably not getting enough salt/potassium in your diet so your body doesn't want to exert itself and lose more electrolytes.

[goingcia]

I switched to a 6-7 day/week schedule (basically only 1 off fay a week IF chit piles up and i cant make it).

2-3 weeks were tough. Had to make myself go but noticed that when I got there, 90% lifts were pretty good and even raised my PR’s bit by bit consistently. After 3 weeks, fukking pumped to go again. Not every time but most often.

I say stick with it. Let your body know you’re not having that *******ty chit. Say to yourself you will stick to it for a month no matter what and then see. Just make sure your form is 100% or you will get injured. Lots of wear and tear going on.

[AdvancedDreamer]

Maybe you have additional stress in your life so lifting adds to that stress. Cut a day and see how you feel. If you don’t feel any better, it’s not the training you need to worry about.

[Wheyvid]

Make sure you're taking your supps and get proper nutrition. If you're training that much then your nutrition has to be on excellent.

[guest89]

Let me guess. You fell for the meme that natural lifters get ideal gains on training everything 2x per week. A meme created by influencers that use anabolics and who's life revolves around lifting, eating and sleeping to maintain their physique... In my experience there a very fine line between overall volume, frequency and intensity.

-If you're a natural lifter on a higher volume/bro split routine you should be hitting each muscle every 6 to 8 days with about 18-30 working sets.
-If you want to hit everything 2x per week you need to dramatically reduce your volume. I'd say about 1/3 of the working volume. IE if you want to train chest twice per week hit it with 5-6 working sets each session or 10-12 total workings sets for the week.

The same guys that are saying your muscle is fully recovered and ready to train again in 72 hours, are not going in there and blasting that muscle with 18-30 working sets. And the guys that are hitting everything 2x per week with moderate volume/intensity are not natural and spend a good deal of time on sleep/nutrition.


Just hit 15 years of training. 10 of which were natural. Been around long enough to have tried everything. I find a four day per week bro split to be ideal in terms of rest/growth. A 5 day per week works good too if you can get enough rest but its good to take a day rest after two or three days training. Also you have to formulate a good plan on what muscles you train when.



If I wanted to do PPL or something like that I'd do three days on, 2 or 3 days off. 3 days on, 2 or 3 days off, etc. Not trying to cram 6 training days in a week and hit everything every 72h.

[eod8989]

Get your vitamin d levels and thyroid checked

I had to start supplementing vitamin d and I feel very explosive and have stamina like I did at 20

[potbellymadar]

Moved to a 5 day scheme to hit everything twice a week.

It's got me feeling a lot more physical exhaustion - not DOMS, not sleepiness, just general lack of energy.

I sweat a LOT during workouts since it's a Florida garage in August and even at 5am it's pretty toasty. Hydration is gallon of Water a day, supplements are multi and fish oil and protein shake.

Sleep is pretty well dialed in, 7 hours according to my Whoop strap.

Pretty sure I need to mix up my nutrition but I'm open to any suggestions bros. Cheers!

Dont weights and rack rust out? In Savannah and had to put inside

[TomWanks]

just stick with it. srs

This. You'll get used to it. Don't push yourself to the point of an injury, take a day off if you absolutely need it.

I'm on 10-3 scheudle brah. Ten days on-- weightlifiting and non-trivial cardio-- followed by three days off. Every couple of cycles I have to add an extra rest day somewhere though.

To be fair, my goal is more about having great cardio and calesthenics though.