Help, I can't recover after one set. OR why am I a weak-ass bitch?

Discussion in 'Fitness & Nutrition' started by TheManLouisianaFace, Apr 9, 2010.

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  1. TheManLouisianaFace

    TheManLouisianaFace and decide!

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    Background, I recently lost a ton of weight, stupidly, I didn't lift during it. Just calorie restriction/aerobics, so my lifting # have dropped dramatically.

    Now I've upped the calories, reached a stable weight, and am getting 150grams of protein a day.

    But now when I lift, I'm WASTED after one set.

    My sets look like this: 40 x 10, 40 x 6, 35 x 5 :ugh:
    FORGET trying to do two things that work similar muscle groups. Like benching, then trying to do military press? Doesn't happen, I have to wait an entire day.

    I can't figure out why my muscles fail after one set and don't recover:
    • I'm getting 9-10 hours of sleep
    • I'm taking in plenty of protein
    • Muscle milk before/after workouts
    • Casein before bed
    • Had a blood profile done, lipids/test/thyroid all normal
    • Cardio/HIIT only on non-lifting days.
    • Taking a good multi with iron.
    • Taking fish oil.

    Also, I get the shakes pretty bad after a set, too. Like my muscles are so fail at recovering that I can't even write in my log book with a pen :wtc:
     
  2. smb is me

    smb is me New Member

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    You know when you need to do most those things in bold?


    Everyday. Give it time. If you have to, get a good, solid warm up in. Do one "work set" all out. and move on to a non-competing muscle group. Take it slow and easy, progress will be made.

    Look at jmezz's log in the training lots. He went from being a workout warrior, to running a cycle and getting stronger and more intense, to taking a big break, and now he's come back, and is doing weight that most people would be embarassed to do in a commercial gym amongst their peers.

    Check the ego, listen to your body, do what you can. Just like it took patience and discipline to lose weight, it takes patience and discipline to gain strength (and good weight.) :bigthumb:

    edit: well, bolding the list didn't really turn out real well, lol.
     
  3. fauxdiophile

    fauxdiophile OT Supporter

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    creatine?
     
  4. jehan60188

    jehan60188 New Member

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    how long has it been since you got back in to lifting? it takes time
     
  5. Blade

    Blade Time to swolercize

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    150g of protein....whey too much bro. what do you weigh, what does your diet look like. Muscle milk is shit and just because you drink it before and after your workouts doesn't mean its insta-swole. Proper nutrition is an all day thing not just a few hours around your workouts.follow a decent layout for your workout. hit legs one day, chest the next, day off, hit your back, etc. follow pur's diet and routine in the sticky for about 6 months then report back. if you need energy pop 1-2 caffeine pills 30 minutes before your workout.
     
  6. loading

    loading OT Supporter

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    It's prob because you have no muscle, it takes time
     
  7. ralyks

    ralyks New Member

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    I don't understand this comment but this seems to be a serious thread. 150g isn't too much, as long as it's not all coming from whey.

    To TS: Keep going with the lower weight until you get a full workout in. You'll adjust eventually.
     
  8. TheManLouisianaFace

    TheManLouisianaFace and decide!

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    mix of whey (before/after workouts) and meat/egg/casein throughout the day.
     
  9. grimstone

    grimstone magic murda bag OT Supporter

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    i would up my protein intake to 1.5 - 2 grams per body weight and lower the weight to something yo can do it then when you get all the reps up the weight.
     
  10. daballer2005

    daballer2005 New Member

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    816 up in this bitch
  11. Aspirin

    Aspirin OT Supporter

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    drop the weight
    creatine, pre workout stim
     
  12. Simplicity

    Simplicity OT Supporter

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    youre a weak skinny excuse for a person right now, you cant lift weights and expect to be on level like that... you need to build endurance first your body probably doesnt even know what pumping blood feels like. if you push yourself too hard its gonna be counterproductive just use less weight then you are comfortable with until you can finish a whole workout and not feel dead from the lactic acid buildup in your blood. leave your ego at the door...
     
  13. Uglybob69

    Uglybob69 I miss beer.

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    creatine will help but if you're crashing like that and shooting for 3 sets of 10 it means your initial weight is too heavy.

    If you were to go flat out with the weight you can do 3 sets of 10 with, you probably could do one set of 14-15. fatigue will make is so on your last set you'll be struggling to get 10.

    did anything I just say make any sense?
     
  14. Hannibal King

    Hannibal King OT Supporter

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    go lighter
     
  15. evolude

    evolude OT Supporter

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    [​IMG]

    .

    30x10 for 4 sets
     
  16. Adom

    Adom OT Supporter

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    just wanted to say, i agree, go lighter.

    "My sets look like this: 40 x 10, 40 x 6, 35 x 5"

    try
    25x10, 25x10, 25x10, 30x10

    take note how it felt, add weight as needed. do it in small steps.
     
  17. fatmoocow

    fatmoocow bored OT Supporter

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    No mention of carbs or overall calories?

    The fact that you can do the first set of 10 would be an indication that something isn't right other than strength. So even if the first set is to failure, even a complete noob could do another, particularly when dropping the weight.

    Combine this with shaking after workouts? Low blood sugar from lack of carbs/calories. You're doing higher reps depleating glycogen, then I'm guessing not replacing it.

    What are your calories?
     
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