how do you deal with fatigue? im a beginner, lifting constantly for 2 months now, the 5x5 programme with assistance work, 3rd month in now and starting to feel a lot of general fatigue. should i just power through it? also have gained around 10kg during these two months, feeling some pressure in hearth when i breathe in deeper
You're too weak to be fatigued.
well shit.. that made me think. noob numbers i know i know
94kg squat
44kg OHP
104 DL
64 bench
68 barbell row
30kg skullcrushers and curls, 6kg weighted dips and chin ups 3x8
Pretty good for two months in. Take a short rest, a week or so.
Don't train through fatigue.
>You're too weak to be fatigued.
Dude, didn't you read the OP? He has been lifting constantly for 2 months. No breaks, and is either lifting in his sleep or not sleeping. I'm pretty sure he's fatigued
Friend, lift in accordance to the 5x5 program and then stop and come back to it two days later. You've got great energy but your body builds muscle when you rest
WAGMI
by constantly i mean a day break in between, as per the programme, just didnt follow the 2 day rests. This month ive taken 2 day rests twice already... my friend says i should do some cardio now, 10kg gain in two months might be heavy on the heart
my mistake, the word i shouldve used was consistently, not constantly
Hey Anon, you're doing fricking great
The weight gain is a bit excessive though. Try to make sure you don't gain more than 0.5kg per week from now on. You can achieve this by eating cleaner, less processed food. (Not necessarily less food, mind you). And of course as little alcohol at possible.
Regarding your fatigue:
Instead of 5x5, do 1x5 on each exercise with max weight.
This will be your "deload" week.
Keep going to the gym as you were, do all the exercises, all the warmup sets, but only one "working set" per exercise.
The next week you should be fully recovered and ready to go like before.
thanks man. I'm not eating anything processed at all really, nor am I drinking, only water, milk and kefir.
thanks for the advice, got me motivated again, going to lift in 30mins now
>more than 0.5kg per week
this is already way too much
1kg a month max
even my knees feel a bit wonky
eat more
eat better quality (+meat, +dairy, -shakes, - vegs)
sleep more
sleep better
rest (resting is not sleeping know the difference)
stop everything that's taxing your body and recovery, too much jerking off, nicotine, too much caffeine, alcohol etc.
gain some fricking weight while you are at it.
get a proper program like
STARTING STRENGTH
44kg OHP
??!!?!?!
94kg squat
!?!??!!?
>does skullcrushers
!?!?!?!?!?!?!?!??!?!?!?!?!?!?!?!???!?!?!
I drink 1l of raw milk a day, 4 raw eggs in the morning, eat clean too, took creatine, multivit supps. don't drink or smoke for a year now. maybe i should change up the programme.
thanks
ARE YOU GAINING WEIGHT OR NOT
SIMPLE AS
your weight is supposed to go up as your lifts go up
otherwise you get fricked stalled and burned out
He wrote he gained 10kg in two months
he still could weight 60-70kg which is not enough to progress on those lifts on most of people
+10kg is a good start but it really depends on his other stats like weight and height
I'm 177cm and now weigh around 77kg. Should I switch from 5x5 to something else, anons seem to think its shit.
starting strength
5x5 is too much volume
alright chief
if you feel fatigued you need to cut on the deadlifts. 3x a week might already be too much. you could get away with 2x maybe but 1x is completely fine if you are squatting 3x a week. just do chins on those days that you are not deadlifting
Just take a week off you'll be fine.
Check that your sleep, vitamin and calorie intake fits your requirements. If you're constant fatigue you may be going too hard or not sleeping enough. 2 months is not enough for your body to adjust to this new lifestyle.
Didn't know those 2000s style offices still existed. Also I thought he meant he did some 'before work', like pre work before the dag started, and was a good wagey. I could say he is the opposite, but if the meth aids his work, then he is still a wagey.
>5x5 programme
There's your problem. Doing heavy squats and deadlifts to failure 3-2 times a week is going to frick you up simple.
5x5 is such a fricking joke and might be the biggest sign of a newbie who has no idea what he's doing.
Take a rest week or deload
>eat at a surplus
>drink 1 gallon of water per day
>sleep 8 to 9 hours
>if you are doing powerfatty shit drop cardio to 20 mins per day on non training days
>multivit (meh, but wont hurt)
there, solved your shit
Do a deload week. Yeah it is really that simple. Just kinda frick around for me doing a pump day where I just go in and chase a pump fixes fatigue because more times then not you are just bored especially if you are just progressing with little issue.
Try pissing around with different things and odd lifts.
fatique? more like fat-ick
get it? because you're fat and give people the ick
me personally I'm more of a go hard or go home kind of guy so no fat-ick for me
t. Skinny pencil neck no dick b***h
I know you femboys come here to get bullied and then jerk off to the thought of angry anon having their way with you.
Mostly by building volume gradually. You don't want sudden increases in total weekly volume unless they're less than 20%. With cardio it gets complicated though since there no rule you can really use to factor it in. Proactive deloads every 6 weeks particularly if you're eating maintence or not far from it. 1/3rd total volume reduction if you're cutting. It's really not hard stuff but most of this goes against the grain of our biology so it requires a bit gentle touch on the calendar but not in individual sessions.
sounds like your diet and sleeping is awful to be honest. I dont think this is a lifting/gym/exertion problem.
What does your diet and sleep schedule look like?
>gained around 10kg during these two months
Well we can cross undereating off the list of possibilities, fricking hell