Thread: exhaustion

what do u eat pre workout?

nothing really. I knew people should eat something before a workout but i didnt think it would give u instant energy.

I know its nnot the diet section but what r some good foods for pre workout

A meal consisting of complex carbs, fats and protein

About 45 minutes before lifting, throw some frozen berries, a scoop or two of whey protein, a couple of spoonfuls of PB and water in a blender, and drink it.

If you dont have access to this stuff, try eating some oatmeal, and chicken or something.

You need to provide your body energy to get through the workout

also make sure to stay plenty hydrated

also when/if you lift heavy RIs play a big role, I find personally, in strength output the next time around.

Depends on the intensity @ %1RM of the first set of course. You can't have peak performance every set (duh alert).

True, how long do you rest between sets?

It all depends on the time you rest between sets

Eat balanced meal with proteins, vegies, and complex carbs at least 2 hours before and right after the workout. It is important for glycogen storage which is sapped during a high intensity workouts. Complex carbs help you go the distance.

Also, you could try starting the first set with lower weight, then reverse pyramid upwards until you are doing maximum output on the very last set. 7-10 range really isn't lifting heavy. 1-5 seems more in the heavy range to me. Typically, one would rest 2-4 minutes in the 1-5 range, and maybe something like 1-2 minutes for 8-12 range.

Also, give more information. Are you winded or simply weaker? Post your diet and training program.

I dont know I go through depression and shit like that from time to time so I worry that does things, but idk.

Don't lift for a max set of reps on every set. If your benching 155 for 7reps and your next set your dropping then you may be going to heavy. Try 135 for 8 reps and 3 sets. You will get more out of your workouts than constantly going heavy.
Alot of people are afraid for others in the gym to see how many "plates" they have on a bar at any given time. Newbies to oldies do this. You will have more consistent gains if you just lift on a consistent scale. Try this

week 1
135 x 6-8rep/3 sets (if you get all the reps and sets then next week:
week 2
140 x 6-8rep/3 sets

Make gradual increases. You will drop the likely hood of injuries as well. Good luck.

Originally Posted by jayp1us

Don't lift for a max set of reps on every set. If your benching 155 for 7reps and your next set your dropping then you may be going to heavy. Try 135 for 8 reps and 3 sets. You will get more out of your workouts than constantly going heavy.
Alot of people are afraid for others in the gym to see how many "plates" they have on a bar at any given time. Newbies to oldies do this. You will have more consistent gains if you just lift on a consistent scale. Try this

week 1
135 x 6-8rep/3 sets (if you get all the reps and sets then next week:
week 2
140 x 6-8rep/3 sets

Make gradual increases. You will drop the likely hood of injuries as well. Good luck.

sounds good. Is it okay to do my first set with 7x135 second set with 7x145and my last set as 7x155 or something?

Originally Posted by GoLdeN M 07

sounds good. Is it okay to do my first set with 7x135 second set with 7x145and my last set as 7x155 or something?

I am assuming that your goal is mass and strength due to your rep count 6-8. If you know you can only get 155 x 7 then don't go near that for a few weeks. If you do keep your reps less than 5. Remember the idea isn't to exhaust your body. The idea is push your body but not to failure. IMO you should only push yourself failure on bench if your constantly changing your bench routine. If you push yourself with 6-8 reps then imo you can max out your 6-8reps every 6 week with out it having a negative effect. You should, in theory, be able to hit 155 for a consistent 8 reps for 3 sets (with a good diet and rest) in a relatively quick amount of time.
I know this sounds some what confusing but just remember to try not to max every week on your reps. If you have any more questions please feel free to ask i can write you up something more detailed with reps and sets.

Maybe you're just lifting too heavy.

If youre using your 8RM for 8 reps its no wonder you cant get another set, because thats your maximum.

Alright Ill do that

I just like pushing myself and showing off I guess. Im only 17