wizdumb
Expert Member
anybody have a crossfit exercise plan - looking at incorporating into my daily training schedule
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The Bodybuilders Thread!
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D3x!
Banned
Meh so been gyming for about a month and a half now again, first say 3-4 weeks i felt great and had good increases in strength and could see some results.
now i feel like i am getting weaker, really struggle at the gym with energy levels and find it hard to push the last set even though the weight hasn't increased as much.
now i feel like i am getting weaker, really struggle at the gym with energy levels and find it hard to push the last set even though the weight hasn't increased as much.
That is normal - you have depleted your Glycogen levels and storage. Maybe rest three days and go at it again
Ono'rach
Executive Member
Welcome to the plateau...
I haven't read through the entire thread, so what is your training schedule? When you plateau like this you need to switch things up and change your routine.
Also, are you taking any supplements?
Eat more.
Agree with both Ono and Xrapid
Keep your body guessing with regards to training, drink at least 4 - 5 litres of water a day, make sure you consume at least 3500 calories per day, and make sure to get a good 8 hours of sleep. And take 2 - 3 days off but keep taking your supplements.
Keep your body guessing with regards to training, drink at least 4 - 5 litres of water a day, make sure you consume at least 3500 calories per day, and make sure to get a good 8 hours of sleep. And take 2 - 3 days off but keep taking your supplements.
D3x!
Banned
That is normal - you have depleted your Glycogen levels and storage. Maybe rest three days and go at it again
I train Mondays, Tuesday, Thursdays and Fridays.
Morning:
Multivitamin
Whey protein shake with oats
Mid morning:
Apple
Lunch:
varies but something like rice, meat, carrots
before gym:
whey protein shake + glutamine
Dinner:
whatever we make at home
rest on Wednesdays and weekends
drink around 2-4lt water a day
Kornhub
Blackburn Fan
Hey guys,might be a dumb question but I am hurting from yesterdays workout so taking a break today.Is it ok if I workout tomorrow even if I am still sore or must one wait till it stops completely?
D3x!
Banned
are you working the same muscle?
Doesn't sound like enough food... and add oats to your before gym shake.
Try work out the calories you are eating... I know its a hassle, but might be an I opener - I'm not sure of the size portions you're eating, but I'd hazard a guess you're barely making 2000 calories.
I'm almost always stiff... maybe just go slightly lighter on the muscle group where you're hurting... my program is generally Heavy Monday, Light Wednesday, Heavy Friday
Kornhub
Blackburn Fan
Doing cardio and do squat jumps,push ups,dumbbells,lunge hops and the mountain climber.
Three sets of 10 reps for now.
Three sets of 10 reps for now.
D3x!
Banned
cool will try work it out, dinner will be a problem to work out, it ranges from like lasagne, chicken with rice and veg, steak and chips etc etc every night something different.
Ono'rach
Executive Member
Try switch it up a bit. Try some new exercises that you've never done before. Also, try mix it up with some swimming, that is fantastic exercise.
You could also take a creatine in addition to your current supplements. Its not too expensive and most people see some decent results from it.
You can train the next day if your muscles are sore, just as long as you don't focus on the muscles that are sore. So for example, don't do chest consecutive days.
And the pain is good, it means that you are working hard enough
Ono'rach
Executive Member
http://www.exrx.net/
Here is a great resource if you are trying to find new exercises to do
More specifically here: http://www.exrx.net/Lists/Directory.html
Here is a great resource if you are trying to find new exercises to do
More specifically here: http://www.exrx.net/Lists/Directory.html
reactor_sa
Executive Member
Thats how you should be eating when you arent gyming; I rate if you gym more than every 2nd day then you need to eat every 3 hours or atleast 5 meals a day (ie. replace apple with a burger or something, and another good snack before bedtime).
Also as I think was mentions previously in this thread, atleast 2days rest before exercising the same muscle group.
I gym one group every evening monday - friday, and abs on saturday/sunday. Only every now and then I get over fatigued by the end of the week, if that happens I rest the weekend, and dont push too hard the following week. (Its difficult taking off even 1 day in the week because then I will miss out that group for nearly 2weeks!)
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D3x!
Banned
i have at least 2 days between each group.
Ono'rach
Executive Member
What kind of reps and sets do you do?
D3x!
Banned
for larger muscles groups, chest back etc do about 5 different excercises of 4 sets. 1 set generally 12 reps and lighter weights. then 8 reps on increasing weights for the last 3.
for smaller muscle groups 2-3 sets
wizdumb
Expert Member
reaching a plateau after only a month? then either he was pretty fit to begin with, or one weak person or maybe he started with a bang ie pushing 110% of the weight he could handle before his body was actually used to it
D3x!
Banned
nah i wasn't that fit and not that strong, was doing pushups etc before but nothing major.
also i didn't over work myself in my opinion
also i didn't over work myself in my opinion
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