Endurance for Lifting
I haven't lifted since last summer. Transfered to a university and got a bit overwhelmed. I'm in gear now and want to start lifting again. I know what I need to do, but there's one thing I've never been able to resolve: my pathetic endurance. I can't warm up for more than like 5 minutes or else I start getting tired and when I lift I need to take fairly long (i.e. 5 or so minute) breaks between sets or else my performance suffers.
I'd like to warm up longer so that my muscles don't explode and I have no idea if resting that long is good or not.
Need more info!
What exercises are you doing, how many reps? What are you eating? How would you rate your metabolism? Are you doing other things for cardiovascular performance (Tabata sets, HIIT)?
Let me put it this way: I just spent 5 hours playing Deux Ex.
I don't do ****. =/
Also, I forgot to add that it's also annoying that I want to do squats + bench + pullups, but don't have enough energy to do the pullups.
I usually do 5-7 reps, usually 5 sets. I am eating not much. Never really that hungry. =/ My metabolism isn't bad, though, because I'm not a fatass even though I tend to indulge in some candy.
Eat bitch! If you're never really that hungry, your metabolism is probably pretty slow, which would explain your lack of of energy. Make sure to never miss breakfast, and have snacks between meals. Do something for cardio every day. Turn your body into an energy burning machine!
Originally Posted by Poop Loops
I definately always eat breakfast. No exceptions.
What would count as cardio? A 10 minute brisk walk up hill? Or do I actually have to sweat? :(
You're not lifting for the sake of increasing your lifting endurance, per se.
At least, you shouldn't be.
Warm-up with sets of what yer about to do, or the closest thing possible (i.e. pull downs instead of pull ups).
You most certainly do not have to be sweating. Getting systemically warm to the point of sweating is for going into a systemically unpredictable engagement like teh crappl3 or el boxeo where yer going to be flinging around yer body haphazardly.
Unless you're one of those voodoo practitioners who derives all sorts of mystic "strengths" from ye olde strongman bullshit, then the weights you'll be pushing shouldn't be posing danger to a degree that you gotta prepare your whole body the way yer thinking.
Last edited by Nid; 5/12/2007 6:47am at .
Yeah, I know. I'm lifting to get stronger. But I can't get through all of my exercises because I'm too tired.
I just run for a bit and do some basic warmups like cherry pickers and stuff to get kind of warmed up. Then I do some pushups if I'm going to bench or overhead press, or some body weight squats if I'm going to squat or deadlift, etc.
If you can't get through them all then maybe you're lifting too much?
On the gear? :5jigsaw:
Originally Posted by Poop Loops
Are you falling into the common university trap of experimenting with social accelerants and irregular sleeping hours?
Do you really want to hurt me?
Do you really want to break my heart?
Do you actually have a split you stick to?
Are you trying to go heavy on multiple compound exercises in one session?
Kein has the correct. Your warm up should be something that leads into the lifting you are about to do (with some light stretching along the way).
Originally Posted by Kein Haar
Poops, on the other hand, 10 mins of mid-intensity cardio shouldn't hurt your ability to lift. If it does, your cardio is sucking ass more than a hemorroid (time to do some HIIT bitch!!!).
It could also be that you are eating shitty and sleeping shitty. Such is college life :(
You want to do squats, bench presses and pull ups, all in one single workout. Don't know if that's how you want to proceed right now, but if you, you could do the following (I'm just pulling this out of my ass, but it should give an idea):
-- WARMUP --
A. 1 set of 50 jumping jacks followed by set of 30-40 push ups
B. stretch as you wish for the next 60 seconds
repeat A and B one more time. That's it.
-- SQUATS part --
Every set of squats you do, follow it immediately by 40-50 push ups. That's one set. Repeat 4 times.
-- PULL UPS part --
Every set of pull ups you do, follow it immediately by one set of barbell rows (5-10 reps). That's one set. Repeat 4 times.
It doesn't matter if you cannot do more than 5 pull ups non-stop. ****, perhaps for the very last set, you may not be able to do 3. When that happens, take a 5 second break, take a deep breath and resume, even if you have to do this again and again until you get the desire number of pull ups.
And try to increase the number of pull ups every week by one. Just push yourself to your limit. What matters is not that you can do a given number of reps non-stop in a set. What matters is the effort in completing the reps. When it comes to pull ups, that's how you will get stronger.
Also, for the barbell rows that follow each set of pull ups, choose a weight that allows you to do 5 to 10 barbell rows (and increase it by 5lbs every week).
This should take you no more than 60 minutes - 45 minutes if you haul ass. No need to spend 90 minutes to 2 hours as many people do. Do that routine two to three times a day. And take another day to do some cardio (yeah, you have to sweat). Eat well and sleep well. You should see improvement in 3 to 4 weeks... unless you still eat shitty and sleep shitty.
Last edited by Teh El Macho; 5/13/2007 1:09am at .
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