Endurance

**Hlanderr** · 01-14-2006, 11:55 PM

Lately my endurance on sets (namely benching) has kinda been getting to me.

I seem to fatigue endurance wise very quickly.
For example, I'll start off with a warmup, and then do another set of 8 easy reps as a workup set.

Then over the course of the next 3 working sets, I fatigue so much that I'm removing over 50 lbs from my bench.
My first working set is around 8-9 reps, and then I'll throw 20 pounds on.
I'll go to failure, just like in the first working set, going to around 4-5 reps.
Then I'll put on 10 more pounds, and try to crank out 3.

After that third working set, I can't even hit the last weight for one rep (at least last time). Going from 3 reps to one rep really gets to me, as I feel like I'm doing sets that aren't really working sets even though I'm still going to failure.

For the past few months I havn't really done any cardio and have been keeping my rep range below 5-6 reps on working sets (for bench).

Does anybody else experience this kind of fatigue? Is there a supplement (some form of carbohydrate) that is best to combat this kind of situation? After I finish flat bench I have around 5-6 more solid sets to go through, and after dropping in strength DRASTICALLY after 2 heavy sets, I feel like I should be changing something up.
Kind of random: since I havn't been running for a few months/doing cardio, would that effect and maybe be the cause of my quick fatigue? I'm not out of breath at all after the sets, just muscle fatigue and I can't hit the reps.

**Ghost_Dog** · 01-15-2006, 12:08 AM

Yeah I'm this way too. If I do a set of 5 sets. Then my next set at the same weight is like 2 reps.

**TJ Cline** · 01-15-2006, 08:12 AM

3-5 sets to failure will tire you out big time.....did you epect to never lose strength after 3+ sets to faliure??? Looks like you need to stop training to failure every set every day.....mix up the volume and intensity.

**CowPimp** · 01-15-2006, 01:07 PM

I'm with Foreman. When I goto failure, I lose all kinds of strength on subsequent sets.

How long are your rest intervals?

**Hlanderr** · 01-15-2006, 05:23 PM

generally my rest intervals are around 3-5 minutes

more in depth i rest until i feel fit enough to make another attempt

i guess i figured i was doing something wrong with my nutrition in pre-workout as my friends i lift with do not fatigue nearly as quickly as i do. it just seems like a massive decrease going from a set of 3 reps to less than one rep

**CowPimp** · 01-16-2006, 01:35 AM

Originally Posted by Hlanderr

generally my rest intervals are around 3-5 minutes

more in depth i rest until i feel fit enough to make another attempt

i guess i figured i was doing something wrong with my nutrition in pre-workout as my friends i lift with do not fatigue nearly as quickly as i do. it just seems like a massive decrease going from a set of 3 reps to less than one rep

Perhaps you just need to work with lower rest intervals a little more frequently and get your strength endurance up. Give it a shot. One of the reasons I really like the 8x3 or 10x3 set-rep scheme: sufficient volume for hypertrophy, requires endurance over the course of many sets, and allows for the use of heavy weights with a decent volume.

**Hlanderr** · 01-16-2006, 10:39 AM

definetly....... ill try that

after i finish my cycle i was planning on changing up my rep range, but not as drastically. I was going with the 5 sets of 5 deal, but to be honest I'd have to start stripping weight off by the 4th set due to fatigue again and the 5th set would be again be drastically lower than my first few sets.

So I'll give that method a shot, as I havn't had a high rep range for..... years I think.

**Hlanderr** · 01-16-2006, 10:39 AM

definetly....... ill try that

after i finish my cycle i was planning on changing up my rep range, but not as drastically. I was going with the 5 sets of 5 deal, but to be honest I'd have to start stripping weight off by the 4th set due to fatigue again and the 5th set would be again be drastically lower than my first few sets.

So I'll give that method a shot, thanks man

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