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  1. #1
    Registered User Sacharine33's Avatar
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    Feeling drained not pumped after workouts - normal or going too heavy?

    Semi-new to lifting here.

    Whenever I lift in sets of 6-8 using 80%+ of my 1RM on compound exercises, I feel little to no pump in the muscles & at the end of my workout I feel tired & depleted. It also has a knock-on-effect making me feel tired the next day.

    Whereas if I lift lighter (60-70%+ of 1RM) but go for maximum contraction I feel energised & pumped quickly - & I feel less psychological exhaustion after - my sex drive also feels stronger which is the opposite after a heavier session.

    The issue is I don't know which is the right thing to do? People tell me I should be trying to lift more weight every session, which means more & more heavy lifting every time, but it feels horrible.

    Which should I do?
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  2. #2
    Registered User jaxqen's Avatar
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    Then how about lifting lighter?!?!?!
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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  3. #3
    Registered User Sacharine33's Avatar
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    Originally Posted by jaxqen View Post
    Then how about lifting lighter?!?!?!
    Because then there's less progressive overload..

    If I can lift 30kg on dumbbell press for 3x6-8, (& trying to progress every week), then surely lifting 24kg for 3x12 (for example) would = less progress.
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    Sounds more like a diet issue to me. Are you doing keto by any chance?
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    Registered User jaxqen's Avatar
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    Originally Posted by Sacharine33 View Post
    Because then there's less progressive overload..

    If I can lift 30kg on dumbbell press for 3x6-8, (& trying to progress every week), then surely lifting 24kg for 3x12 (for example) would = less progress.
    Yeah, all bodybuilders follow this logic.
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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    Registered User Ghawk21's Avatar
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    Originally Posted by Sacharine33 View Post
    Because then there's less progressive overload..

    If I can lift 30kg on dumbbell press for 3x6-8, (& trying to progress every week), then surely lifting 24kg for 3x12 (for example) would = less progress.
    By that logic you should train strictly at 1 rep at 100% 1RM?
    You can still progressively overload a higher rep scheme, just requires a different protocol. Double progression could work. I agree with the above, its more likely diet issues causing your problems though.
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    Registered User asrl78's Avatar
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    Sounds normal for me. I tried Stronglifts 5x5, started with a light weight and followed the progression instruction (add a small amount of weight if you get 5x5). Works for a while until the weight becomes challenging, then it wore me out. Now I'm doing a different beginner routine doing 3x8-10 or 3x6-8 on deadligfts. That was working fine up until recently, it now seems to be sucking the life out of me, and I lift very light relative to most on here. I suspect it is a sleep issue so I'm working on how to get more quality sleep at night.
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  8. #8
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Sacharine33 View Post
    Because then there's less progressive overload..

    If I can lift 30kg on dumbbell press for 3x6-8, (& trying to progress every week), then surely lifting 24kg for 3x12 (for example) would = less progress.
    No.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  9. #9
    Registered User Sacharine33's Avatar
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    Originally Posted by TolerantLactose View Post
    No.
    Well 24kg 3x12 feels easy comparatively speaking. If it feels easy & I've still got 2-3 reps in the tank left then surely that's not enough to stimulate hypertrophy.
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  10. #10
    Registered User air2fakie's Avatar
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    Originally Posted by Sacharine33 View Post
    Well 24kg 3x12 feels easy comparatively speaking. If it feels easy & I've still got 2-3 reps in the tank left then surely that's not enough to stimulate hypertrophy.
    So lift 3x14 and progress from there, it was your hypothetical example. You can progress over time from any particular weight and rep scheme.

    If you've already decided you must stick with whatever you're currently doing, no need to post the Q in the first place.
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  11. #11
    Registered User GeneralSerpant's Avatar
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    Originally Posted by air2fakie View Post
    So lift 3x14 and progress from there, it was your hypothetical example. You can progress over time from any particular weight and rep scheme.
    What about 3x4-5 @ 32kg? Also what if I want to do 6 sets. Does ROM matter?
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  12. #12
    Registered User air2fakie's Avatar
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    Originally Posted by GeneralSerpant View Post
    What about 3x4-5 @ 32kg?
    Might make you less horny post-workout.

    Originally Posted by Sacharine33 View Post
    my sex drive also feels stronger which is the opposite after a heavier session.
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