Hitting the wall - How do you avoid it?

[Rob287]

The initial message was deleted from this topic on 26 December 2021 at 19:43

[bales]

I think you are overtraining personally.

Also if you are training for an hour at that time in the morning where is your energy coming from? You really need to eat at least 2 hours before so unless you get up in the middle of the night I'm not suprised you are tired.

[Animal]

You're overtraining. An hour five times a week is too much - your muscles are not recovering fully in between workouts.

Would suggest you go to the gym once a day and alternate between weights (on a split routine, not total body workouts) and cardio.

[bales]

Lots of people all have different opinions on what to do in the gym however you can't really go far wrong with basic compound movements especially if you are relatively new to training.

Instead of doing all the isolation movements which imo aren't any good for improving strength particularly you can get the same results in half the time.

Bench press - majority of upper body muscles
Military/shoulder press - back/shoulders/arms
Chin-ups/pull ups (wide/narrow) - biceps/triceps/back/shoulders
Squat - majority of leg and lower back muscles
Deadlift - nearly every muscle in your body!
Clean - as per above!

Other than abs and core work you can pretty much train everything just by doing the above exercises, which will take you half the time and have better results!

[996 sps]

Keep at it mate, not read all the replies on here but would not say your overtraining but challenge yourself and seek out a training partner if you can, I train twice a day and take classes so some nights feel chin strapped, but your body will become used to this, muscle memory, neurological pathways and your strength endurance will increase and you'll be cracking it out in no time, stay with it.

If you do have an off day then don't do an hour, just smash out 30 minutes of a variety of exercises. You'll endorphines will soon be moving around the body.

As for the boredom factor have a look at the cross training websites and mix up your heavy weights with some light stuff and body resistance exercises, don't just do the same old chest-back 1 day etc etc.

[Halb]

Rob287 said:

I'm currently weight training every morning first thing for about an hour, 5 days a week, then on an evening I will spend 30 minutes doing CV work, again 5 days a week.

Careful with that heavy lifting first thing.
"Lower Back Health. Your spines hydrates at night. This makes it more prone to injuries. Your spine needs 1 hour on waking up to dehydrate. Loading & bending your lower back during that 1st hour is risky. Best is to have a solid breakfast, then do strength training and then cardio."


[url]The Powerclean|http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/

[goldblum]

Classic symptoms of overtraining.Google it.

[996 sps]

For what its worth mate I work as PT and in sports rehab and don't think your overtraining, like I said shorten your sessions if needs be.

As for you IVD hydrating unless your banging out deadlifts at 07:00 I would not worry to much.

[goldblum]

Rob287 said:

goldblum said:

Classic symptoms of overtraining.Google it.

I'd would never have thought I was overtraining as I didn't think I was doing enough, but I have just Googled it and I'd say I'm experiencing 3/4 of the symptoms. I actually thought I was coming down with a virus or something.

Thanks for the advice everyone. Going to take the rest of the week out and draw up another plan

Carry on as you are and you'll experience the other 25%.

You should probably rest for two weeks,but you won't because you think it will kill you!

And when you get back switch to weights 3 days,cardio 2,then you can do justice to both.

Doesn't matter if you train first thing as long as you've eaten correctly the night before - everyone's different.