A couple of months ago I switched to the big lifts: squats, deadlifts and bench presses (and OHPs, rows, and lat pull downs).
I am exhausted after the big three lifts. Breathing is the most difficult part when squatting. I am tired afterwards. How do you still find enough energy to do accessories?
I am also still learning the lifts. It's incredible how long it takes to master them.
22 Comments
silly_goose@lemmy.today · 11 pts · 81d
Add cardio especially some endurance and hiit. In my experience, it is a game changer. It increases your exercise capacity and recovery between sets quite a lot.
selfmate@lemmy.zip · 4 pts · 81d
I already do lots of cardio! I mean I don't do hit but it's not like I'm untrained..
silly_goose@lemmy.today · 3 pts · 81d
I see. Can you share more about your program? Like how do you split your workouts? How many days a week do you train, the number of sets etc.
selfmate@lemmy.zip · 2 pts · 80d
I had a full body porgram until I included the big lifts. Ever since the amount of other exercises I do declined sharpely. Sometimey I do them, but let's just say my main program is onle the main lifts right now on two days per week. I also dance on 2 days and other stuff like climbing, hiking, biking. Only cardio, no hypertrophy training
silly_goose@lemmy.today · 1 pts · 80d
Ah okay. That's a lot. Maybe reduce weights and slowly build up from 40% of 1 rep max?
Going heavy on big lifts is very exhausting on the nervous system—especially if you are starting out. It will affect other activities.
Etnaphele@lemmy.world · 9 pts · 81d
Well you’re surely doing it right! As others have said, the best thing to do would be to split them up to different days but I understand it’s not possible. Maybe as you are still learning them they take an extra “mental” toll over you and it will get better in time. I don’t see anything wrong with doing “just” the big lifts and being totally kaputt after them ;)
ieGod@lemmy.zip · 8 pts · 81d
Lots of rest time between sets. The harder the lift the more time I take. Not powerlifting myself but between deadlifts I'm easily waiting 4-5 mins. My workouts get long sometimes but this is probably the most rewarding way to spend my time, so I prioritize it.
selfmate@lemmy.zip · 4 pts · 81d
That is my experience! It takes a lot of time to recover
CompactFlax@discuss.tchncs.de · 4 pts · 81d
Powerlifting takes a lot out of you. I often struggle to find the mental energy to complete accessories or cardio/metcon after an intense squat day. I’m able to work out at home so I just do it later (LOL, often I don’t). Diet timing can help, if you’re in a deficit. Some people do caffeine; I don’t.
Bracing and breathing through lifts is difficult and you simply get better with practice. Incorporate the McGill Big 3 and similar static core exercises to help build a strong core, as that helps a lot.
You wouldn’t be doing them on the same day, right? I might do upper body push and pull together but certainly not with legs.
selfmate@lemmy.zip · 1 pts · 81d
Thanks for your advice!
I do them on the same day, I can only workout 2 times a week. I can't have it any other way
CompactFlax@discuss.tchncs.de · 3 pts · 81d
That’s a challenge. Don’t do two legs on the same day, it may help.
selfmate@lemmy.zip · 1 pts · 80d
i kind of have to because i can only workout twice a week
vapordays@leminal.space · 2 pts · 81d
Have you considered doing something like: OHP/deadlift on day 1, and squat/bench on day2
selfmate@lemmy.zip · 1 pts · 80d
Yes, but i kind of have to do both in the same session because i can only workout twice a week
vapordays@leminal.space · 1 pts · 80d
Do you really have to do all those lifts 2x a week each?
selfmate@lemmy.zip · 1 pts · 80d
I could programm it differently and only do each lift only once per week. Squat in one session and leg machine in the other session.
BCsven@lemmy.ca · 3 pts · 81d
MEh that's how it is. You are doing full exersion to exhaustion usually. Recovery takes time.
I did it for 5 years but not for competition so it was just once a week on a weekend for a few years, because Wednesday my muscles were still sore, Thursday gone mostly and Friday fine, ready for the lifts again. As I gained strength then we split the lifting into two days to let legs recover while doing something with chest etc midweek.
I didn't do too much with extras because the smaller groups are still getting put to use in the big lifts.
a_non_monotonic_function@lemmy.world · 2 pts · 81d
Wait, do you do all three in one session??
selfmate@lemmy.zip · 1 pts · 80d
Yes.. i can only workout twice a week
a_non_monotonic_function@lemmy.world · 0 pts · 80d
Split them up. I would not tax every part of my nervous system like that every session.
selfmate@lemmy.zip · 1 pts · 80d
I could programm it differently and only do each lift only once per week. Squat in one session and leg machine in the other session.
a_non_monotonic_function@lemmy.world · 0 pts · 79d
I only hit legs once per week because the muscles are so large.
Sureley there are other groups to hit? OHP, arms, back, etc.