[Donald Duck]

Whenever I finish my last set of Bench presses, I barely have energy left to walk to my car let alone do other workouts like the squat. I always eat some oatmeal 45 minutes before I train. Any tips for more energy at the gym?

[flashbang]

(01-09-2012 07:47 AM)Donald Duck Wrote:  

Whenever I finish my last set of Bench presses, I barely have energy left to walk to my car let alone do other workouts like the squat. I always eat some oatmeal 45 minutes before I train. Any tips for more energy at the gym?

Do squats before bench because they take more energy. As for long term energy mix in some cardio because with stronger lungs and heart you should have more energy for everything including the workout. Also make sure you're sleeping enough.

[kosko]

How often a week do you hit them gym? You maybe are over training mixing Squats with the Bench. Both are demanding (especially) Squats. You would be wise to split those onto their own days to focus on them more and get more sets in. As far as pre-lift boost slam back a black coffee, or preferably take a Caffeine pill. Most stores sell there Caffeine pills in 250-500mg doses which works out to 2-4 cups of coffee. This will give you that rush for the gym. But tweak your routines and times, split up the two workouts and dedicated only a hour, as I suspect you might be in their way longer, what you describe is how I felt when I used to over train. Now I split up my dedicated areas and spend 45min-1hr in the gym and I'm done. Try the tweak if that doesn't work then a coffee or Caffeine is all you will need.

[Laser]

Check out iforce's maximize pre-work out supplement. Gives me an energy boost, increased focus, and doesn't make my heart race or make me feel like shit after like jack 3d.

Also, squats first. Do less sets and less reps w/ more rest in between. I'm doing 3 sets of 5 w/ 3-5 min rest between each set.

Make sure to get enough sleep and food. Both are essential to proper recovery and energy. I'm bulking right now, so I'm eating 4k plus calories a day.

[americanInEurope]

I never eat before I workout. I like to keep about 4 hours between a meal and a workout.

What I do at the gym when I come in is:

knee curls
bench (nothing heavy, I do like 2 sets of 15 with about 110lbs.)
stretch (very important!!)
run about 20 - 25 minutes
back exercise
sit ups
lunges with weights

and if I have any energy left after that I'll do some curls, leg work, or core work. I'm in and out in about 90 minutes. I do this about 3 - 4 times a week and always have energy. Are you listening to music? Are you hyped? Do you alternate? Are you eating junk? Junk food depletes my energy the most. How often do you go? You're supposed to be increasing your tempo with each week or two. If you've reached a point where you're doing less and less, or you're getting more and more tired then maybe you need to alternate your routine. Personally running gives me the most energy.

[bengalltigerr]

Try creatine monohydrate

[Mr.GM]

(01-09-2012 07:47 AM)Donald Duck Wrote:  

Whenever I finish my last set of Bench presses, I barely have energy left to walk to my car let alone do other workouts like the squat. I always eat some oatmeal 45 minutes before I train. Any tips for more energy at the gym?

The barbell Squat must be always the first exercise. Thats the #1 rule.

[ElJefe]

(01-09-2012 07:47 AM)Donald Duck Wrote:  

Whenever I finish my last set of Bench presses, I barely have energy left to walk to my car let alone do other workouts like the squat. I always eat some oatmeal 45 minutes before I train. Any tips for more energy at the gym?

You must eat a lot of carbs. I disagree with AmericaninEurope. I eat at least a quarter pound of rice and chicken before a workout (I'm also bulking) and creatine supplements. Then a protein shake afterwards.

I still only do one major compound exercises per work-out, too. If you're giving the bench a bash, it'll be harder to do squats as well. It's the difference between going to specific gains in specific exercises (as I am) and getting into all-around better shape with full-body workouts. There is no weigh I could lift as heavy as I wanted if I tried to bench, squat and deadlift on same days.

Define your goals, and the answers are already all over the net (and in here).

[Donald Duck]

I just can't do more than 1 compound workouts a day, I train 5 days a week. Maybe I should do only Bench 1 day and then squat the next etc.

Any experiences with Creatine? Does it boost your energy during lifts?

[kosko]

You get more pumps with Creatine. I don't feel more "energy" but my muscles don't burn out as quick and fill up with lactic acid. Creatine is food for your muscles.

About stretching: I hear stretching is worse for you then good. In all my years of sports I ALWAYS injured myself when listening to foolish team trainings and going along with their stretches pre-game or race. Stretching is bullshit and for weight training it loosens up the joints to much exposing them to more stress and thus potential for injury. Don't get it twisted I still "warm up" but my idea of stretching is just taking a 5lb dumbell and doing a few motions to get warm and blood flowing. I never understand why it would be beneficial to stretch out a muscle before the heavy stress of compound movements. Its like jerking off before sex some swear by it but it really has no benefits at all.

[kerouac]

Try getting some espresso shots in you one-two hours before you get to the gym.

[Giovonny]

Work less so you have more energy for the gym.

Go to the gym before work.

Drink more water throughout the day.

Sleep more - take a nap before the gym.

[_DC_]

Jack3d is a great pre-workout.

Check out thesupplementrating.com or other sites. Its pretty universally accepted to be the best for energy pre-workout.

Start out with the minimum dosage as they suggest. Also, it tastes like absolute shit.

[the chef]

just wondering... do you guys feel sore after workouts anymore? i remember the first month of lifting i was getting sore all the time. my body would ache so much when i got out of bed the next day.

now it seems like i rarely get sore. after my workout my muscles just feel a bit tense for a few hours and then i have no soreness whatsoever. just wondering if this is normal or not.

[Only One Man]

First of all, americanInEurope, what the fuck are knee curls?

Personally, I don't do anything different before a workout. I don't drink caffeine at all and I don't take any supplements other than a multi vitamin. I try to drink a lot of water and I usually eat a lot of fruits and veggies so if I have a drunk weekend or something where I eat junk for a couple days, I have no energy and feel shitty for at least a day. I also listen to rap on my Ipod while I lift and I've found that I don't lift as well when I don't have it, although obviously that's 100% in my head.

Yea definitely split up your compound lifts and do them on different days. If you hit the weights 5 days a week, maybe do something like this:

Day 1- Squats + whatever else for legs
Day 2- Bench + whatever else for chest and tri's
Day 3- I would rest here or maybe do plyometrics or cardio
Day 4- Deadlifts + whatever else for back
Day 5- Overhead press + whatever else for shoulders

You want to be exhausted after your workouts and you want to do your big compound lifts at the beginning when you have mad energy so you can get the most out of them.

[Donald Duck]

Quote:

Yea definitely split up your compound lifts and do them on different days. If you hit the weights 5 days a week, maybe do something like this:

Day 1- Squats + whatever else for legs
Day 2- Bench + whatever else for chest and tri's
Day 3- I would rest here or maybe do plyometrics or cardio
Day 4- Deadlifts + whatever else for back
Day 5- Overhead press + whatever else for shoulders

You want to be exhausted after your workouts and you want to do your big compound lifts at the beginning when you have mad energy so you can get the most out of them.

This is very good. Thanks.

[hoops330]

(01-09-2012 03:42 PM)the chef Wrote:  

just wondering... do you guys feel sore after workouts anymore? i remember the first month of lifting i was getting sore all the time. my body would ache so much when i got out of bed the next day.

now it seems like i rarely get sore. after my workout my muscles just feel a bit tense for a few hours and then i have no soreness whatsoever. just wondering if this is normal or not.

for me, I am always sore the next day but the worst muscle soreness seems to come 2 days after..anyone else notice this?

[DonovanVC]

(01-10-2012 02:24 AM)hoops330 Wrote:  

(01-09-2012 03:42 PM)the chef Wrote:  

just wondering... do you guys feel sore after workouts anymore? i remember the first month of lifting i was getting sore all the time. my body would ache so much when i got out of bed the next day.

now it seems like i rarely get sore. after my workout my muscles just feel a bit tense for a few hours and then i have no soreness whatsoever. just wondering if this is normal or not.

for me, I am always sore the next day but the worst muscle soreness seems to come 2 days after..anyone else notice this?

I have noticed this recently too and its annoying. However, when I was lifting a few years ago, the soreness tended to be on the day after. Weird.

[Pilgrim37]

(01-09-2012 11:33 AM)Donald Duck Wrote:  

I just can't do more than 1 compound workouts a day, I train 5 days a week. Maybe I should do only Bench 1 day and then squat the next etc.

Any experiences with Creatine? Does it boost your energy during lifts?

"I train 5 days a week"


That might be your problem!
Go hard 3 days a week and your body will have time to recover and grow.Maybe go for a run on an off day.

5 days lifting is too much!

[ElJefe]

(01-10-2012 08:44 AM)Pilgrim37 Wrote:  

(01-09-2012 11:33 AM)Donald Duck Wrote:  

I just can't do more than 1 compound workouts a day, I train 5 days a week. Maybe I should do only Bench 1 day and then squat the next etc.

Any experiences with Creatine? Does it boost your energy during lifts?

"I train 5 days a week"


That might be your problem!
Go hard 3 days a week and your body will have time to recover and grow.Maybe go for a run on an off day.

5 days lifting is too much!

Again, it depends on the goals, Pilgrim. I've trained 12 times a week at times. It all depends.

If he has time to go five times a week, I think he should (hopefully he's not slacking in some other aspect of his life). Of course, it all depends on his goals - there are other sports than weight-lifting that might be a better way to spend one's time if you have all those hours for exercise.

If he does go five times a week, ONLY one compound exercise and 4-6 complementary exercises per session should be adequate.

I do recommend creatine - 8 weeks on, 8 weeks off and plenty of water. Creatine will help your muscles, which are 80% water, retain same and it basically helps you lift heavier and recover faster.

Work-out sessions don't need to be longer than 45 minutes, IMO because it's hard to remain focused for longer than that. At that point, the marginal benefit of continuing longer is lower than the cost. If you ask me. AGAIN, depends on your program. If you're a professional athlete, you probably will have to spend at least 2x2 hours a day punishing yourself. But then again, it's your job, right?

For me: 45 minutes at the gym + 15 minutes changing time and 20 minutes getting there and back to my place plus buffer time equals about 1½ hours a day. That's 9 hours a week plus additional buffer: I spend 10 hours on the gym a week off-season - that's about 6% of my week, right there. I sleep 33.3% of my week, so just sleeping and the gym takes 40% of my time.

[Pilgrim37]

(01-10-2012 09:11 AM)ElJefe Wrote:  

(01-10-2012 08:44 AM)Pilgrim37 Wrote:  

(01-09-2012 11:33 AM)Donald Duck Wrote:  

I just can't do more than 1 compound workouts a day, I train 5 days a week. Maybe I should do only Bench 1 day and then squat the next etc.

Any experiences with Creatine? Does it boost your energy during lifts?

"I train 5 days a week"


That might be your problem!
Go hard 3 days a week and your body will have time to recover and grow.Maybe go for a run on an off day.

5 days lifting is too much!

Again, it depends on the goals, Pilgrim. I've trained 12 times a week at times. It all depends.

If he has time to go five times a week, I think he should (hopefully he's not slacking in some other aspect of his life). Of course, it all depends on his goals - there are other sports than weight-lifting that might be a better way to spend one's time if you have all those hours for exercise.

If he does go five times a week, ONLY one compound exercise and 4-6 complementary exercises per session should be adequate.

I do recommend creatine - 8 weeks on, 8 weeks off and plenty of water. Creatine will help your muscles, which are 80% water, retain same and it basically helps you lift heavier and recover faster.

Work-out sessions don't need to be longer than 45 minutes, IMO because it's hard to remain focused for longer than that. At that point, the marginal benefit of continuing longer is lower than the cost. If you ask me. AGAIN, depends on your program. If you're a professional athlete, you probably will have to spend at least 2x2 hours a day punishing yourself. But then again, it's your job, right?

For me: 45 minutes at the gym + 15 minutes changing time and 20 minutes getting there and back to my place plus buffer time equals about 1½ hours a day. That's 9 hours a week plus additional buffer: I spend 10 hours on the gym a week off-season - that's about 6% of my week, right there. I sleep 33.3% of my week, so just sleeping and the gym takes 40% of my time.

Hats off to you..that's dedication.

I manage about 3-4 hours a week ,running and callesthenics.

I just thought for lifting itself you needed more recovery,muscle repair time.

[Donald Duck]

El jefe, So it's sufficient if I only go to the gym and do my bench press routine and leave? My entire BP routine takes about 25 min to finish (I rest a lot.)