Help: muslce fatigue to fast, cant continue exercises.

I have a problem. I am starting to lift weights but i cant follow the programs because i dont have any strenght! For example ( i am following A.Ellis program) lets suppose that i need to do 8 reps (within a given exercise....push ups, calve raise, etc)- rest- then i do 6- rest- then 4 - rest-then 2 and then a superset. My problem is: i do 8 reps, and six and so on but sometimes when i am going to do start th4 4 reps or 2 or the superset my muscle is so fatigued that i will not lift anything!! I just cant continue tith the exercise! Its horrible because on this way i cant follow with consistency the program and i will never achieve my objectives: get normal muscles (since i am to damn thin)!

Can you help me please?

Some more info on myself: 26 years old, my height is 5'9'' (1,75meters) and my weight is 140 pounds (63,5 kg) and i am a really hargainer. So, what do you advise me to do? How to handle with this stupid muscle fatigue? If i try less heavy weights i will do , for example, 9 or more reps instead of 8 and i cant do more than 8 (or that will not be too much heavy as stated by A.Ellis).

btw, do you think that the best program for hardgainers and thin guys is the one from A.Ellis? As newbie i didnt found any one better but i would like to hear u.

thanks and sorry for my horrible english.

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Originally Posted by cp_sogoj

I have a problem. I am starting to lift weights but i cant follow the programs because i dont have any strenght! For example ( i am following A.Ellis program) lets suppose that i need to do 8 reps (within a given exercise....push ups, calve raise, etc)- rest- then i do 6- rest- then 4 - rest-then 2 and then a superset. My problem is: i do 8 reps, and six and so on but sometimes when i am going to do start th4 4 reps or 2 or the superset my muscle is so fatigued that i will not lift anything!! I just cant continue tith the exercise! Its horrible because on this way i cant follow with consistency the program and i will never achieve my objectives: get normal muscles (since i am to damn thin)!

Can you help me please?

Some more info on myself: 26 years old, my height is 5'9'' (1,75meters) and my weight is 140 pounds (63,5 kg) and i am a really hargainer. So, what do you advise me to do? How to handle with this stupid muscle fatigue? If i try less heavy weights i will do , for example, 9 or more reps instead of 8 and i cant do more than 8 (or that will not be too much heavy as stated by A.Ellis).

btw, do you think that the best program for hardgainers and thin guys is the one from A.Ellis? As newbie i didnt found any one better but i would like to hear u.

thanks and sorry for my horrible english.

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If you can't complete the desired number of repetitions for your set then you either need to (a) increase your rest interval or (b) lower the weight to a load that is more managable for you.

I think a program of push ups, sit ups and calf raises is going to do very little for someone that is interested in increasing muscle mass. You need to do resistance training and obey the principles of progressive overload so that you can continually stress your muscularture.

read this for starters:

training 101

I just gave a very simple example. I am not doing just push ups. I am doing Anthony eLllis program, that includes overload. thanks anyway. Lets see if the resting will work.

Post up your routine if you really want good help on this...

My routine is the one on A.Ellis book:
- i am resting about 90 secs between sets, using 3/0/1 tempo (ecc/iso/conc), with a warm up and some stretchs.
- work 3 days/sessions ( i am in the beggining i must say, in the second week). Now i will give you an example of one training routine (as in the book of Ellis). This is a session for chest shoulders, etc:

1-Flat Bench Press (end with flat dumber flyes with a SuperSettoFailure [lets abreviate as SSF])
2- Shoulder Press (end with Lateral Raises SFF)
3- Dips (to failure on each set) and tricepd pushdown (ssf)
4- Crunches

On each of the four exercies i will do a warmup and work 4 sets: 6-8 reps, 4-6 reps, 2-4 reps and finally 1-2 reps (ending with burnout + sff).

Sessions for legs and back, etc are similar.

well as i see it, the point of these exercises are for musculer failure, so maybe you should jus try your best and do as much as you can and you'll gain strength from that

So i suppose that the first few week s will not be for gaining mass but just to prepare my body for the real hardwork that will come later....


Remembe rthat my real objective is neither endurance or strenght, just to get muscle growth. In fact what i wish its not to get a great body since that seems impossible to me. I just wish to have a normal body as my friends (they dont pratice sports and have normal legs, normal ars, etc). Since child i am thin as hell. I can eat a lot (proteins, etc) but that doent seem to get me with more weight. Generally fat guys complain a lot and they receive lots of help but no one can understand the suffering of a very thin guy :). Really, i dont like to go beach in the summer or to pratice sports with my friends dressing shorts, etc. If i am in a party and everybody goes to the swimming pool i will be the one that wil lnot go...you can guess why. Self esteem can go down more than you imagine for a guy like me.

Thats why i would aprecciate any help. Thanks guys ;)

your in the same boat as me pal.

You're not eating enough. Period. Everyone thinks they eat enough when they are trying to gain weight, but they aren't. If you were eating enough, then you would gain weight. However, you must realize it takes time. You aren't going to gain 10 pounds of muscle mass overnight.

As a beginner, if you do everything right you could notice some serious gains. You should definitely notice a difference after a few months. However, I highly suggest counting calories. I would also start reading about good eating habits:

http://www.ironmagazineforums.com/sh...ad.php?t=21113

That's a good place to start. Now go eat.

Do you do any running or exercise for general fitness? Your fatigue before completing sets could be caused by poor fitness in general. If you are fit then your muscles will recover more quickly so in you 90 second rest period your muscles could be twice as 'recovered' as they would if you aren't fit. Either increase your rest period to account for your general fitness, or try and do more aerobic exercise (running, cycling, cross-training) to build up your fitness, and you should find the required recovery period after each set is reduced.