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Do you ever get over the constant muscle fatigue?

GodlessAstronomer

GodlessAstronomer

Lifer
I have started working out for the first time in years recently. I've been doing weights for 4 days per week (MTTF) and my muscles feel constantly fatigued. It's kind of good in a way - I seem to be in this rhythm whereby I'll feel just well enough to lift again by the time my next gym date comes along, but it gets kind of annoying having fatigued muscles pretty much all of the time.

I feel like I couldn't help a friend move furniture unless I took a day off from the gym in advance. Does this feeling go away as you progress and become more fit? Or does it get worse as you progress and lift heavier and heavier weights?

Other than that issue all seems to be going well. I'm 2 months in a feeling really good about it.
 
If you aren't doing too much load/volume and are recovering enough (sleep, diet, rest days, etc) , then yes, your body will adapt to weight training and you won't be as sore/fatigued after a few months.
 
It gets better, but I still have some soreness in some part of my body on any given day of the week. It has lessened to the point where muscle soreness and fatigue wouldn't stop me from doing anything I wanted, where when I started out it just about completely debilitated me.

Leg soreness still hobbles me a bit. Maybe I'm overdoing my leg workouts, but I'm disinclined to change my routine since I've been seeing great growth in my legs.
 
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When I was working out (currently taking a hiatus from injury) I was ALWAYS tired. I think sleep is the issue but nothing I've done even going to the doctor has helped. It sucks 🙁

When I took N.O. supplements (I don't anymore) they helped a little from the caffeine and I wasn't tired in the gym, but the next morning until I went to work out again, I was always tired. Even told the doc and I've been trying to figure out what to do ever since.
 
I'm eating plenty. My sleep is a bit sketchy at the moment as I'm really busy at school. I don't think my load or volume is excessive.
MrMatt said:
what's your routine look like?
Click to expand...
Do you want details? The short answer is
Mon: Arms/shoulders
Tues: Legs/core
Thurs: Arms/shoulders
Fri: Legs/core
 
GodlessAstronomer said:
I'm eating plenty. My sleep is a bit sketchy at the moment as I'm really busy at school. I don't think my load or volume is excessive.

Do you want details? The short answer is
Mon: Arms/shoulders
Tues: Legs/core
Thurs: Arms/shoulders
Fri: Legs/core
Click to expand...

I'm sure you'll get ripped by some here for this split but it looks reasonable to me (obviously the details of which exercises within those days matter, but that's beyond the scope of this thread a little).

If you aren't overtraining, you'll get over it. However, as was alluded to above, I've been lifting consistently for nearly a decade and I still get sore after most every workout. Doesn't limit me, though.

OILFIELDTRASH said:
Where's the cardio?
Click to expand...

Not every workout plan requires cardio
 
Deeko said:
Not every workout plan requires cardio
Click to expand...

Any workout that doesn't isn't a full workout plan. I like to train my body as completely as possible. What good does strength do you if you'll just tire out immediately? I've seen guys all buffed up come to the park to play basketball. You look at them and think damn this is gonna be a tough cover. About 2 games in you see them bent over gasping for air and all those muscles become useless. I have good strength and good cardio. I'm not exceptional in either one but I feel I'm pretty well rounded.
 
OILFIELDTRASH said:
Any workout that doesn't isn't a full workout plan. I like to train my body as completely as possible. What good does strength do you if you'll just tire out immediately? I've seen guys all buffed up come to the park to play basketball. You look at them and think damn this is gonna be a tough cover. About 2 games in you see them bent over gasping for air and all those muscles become useless. I have good strength and good cardio. I'm not exceptional in either one but I feel I'm pretty well rounded.
Click to expand...

It really depends on what your goals are, as well as what you do outside of the gym.

Not everoyne is concerned with how good they are at basketball. Or, if they do, maybe they play a couple of times a week on top of their workout schedule. If that's the case, they're certainly getting the cardio training necessary for that sport while playing it.
 
OILFIELDTRASH said:
Any workout that doesn't isn't a full workout plan. I like to train my body as completely as possible. What good does strength do you if you'll just tire out immediately? I've seen guys all buffed up come to the park to play basketball. You look at them and think damn this is gonna be a tough cover. About 2 games in you see them bent over gasping for air and all those muscles become useless. I have good strength and good cardio. I'm not exceptional in either one but I feel I'm pretty well rounded.
Click to expand...
blah blah blah blah blah blah blah blah blah blah blah blah

Everyone has different goals and different reasons for working out. Get off your high horse.
 
OILFIELDTRASH said:
Any workout that doesn't isn't a full workout plan. I like to train my body as completely as possible. What good does strength do you if you'll just tire out immediately? I've seen guys all buffed up come to the park to play basketball. You look at them and think damn this is gonna be a tough cover. About 2 games in you see them bent over gasping for air and all those muscles become useless. I have good strength and good cardio. I'm not exceptional in either one but I feel I'm pretty well rounded.
Click to expand...

Lol... Even if you pulled the "cardio for overall health" card, you'd still lose since resistance training has been implemented in numerous health improvements, such as increased insulin sensitivity, decreased body fat, increased muscle mass, increased bone density, etc. People have different goals. What good is running 10 miles going to do for a powerlifter? In terms of his sport, absolutely nothing.
 
I never knocked weightlifting. It's a great exercise and if I had to choose one only it'd be weights no contest. What's wrong with running 5-10 miles in a week though?
 
OILFIELDTRASH said:
I never knocked weightlifting. It's a great exercise and if I had to choose one only it'd be weights no contest. What's wrong with running 5-10 miles in a week though?
Click to expand...

Who said there was anything wrong with endurance exercise? We're saying that a FULL workout plan doesn't necessarily include cardio, depending on the goals of the individual. For overall fitness and wellness, both resistance and cardiovascular exercise should be utilized. However, one or the other may not be useful for one's sport and therefore the time would be wasted.
 
What the fuck? I don't think no cardio is the problem.. I think skipping back and chest - so basically half+ of your body is the problem...

You said you just started lifting seriously (again)... arms and core aren't even necessary really. Do some compound lifts/related lifts (upright rows, DEADLIFTS, BENCH, squats, overhead press, olympic exercises (hang cleans, (power) clean & press, etc.), etc.) and you will work your arms and core if done properly. If you want a 6 pack then lower your BF%.



After a few months, your gains will continue as expected (lower than at the beginning, but consistent) but you will be overall less tired/fatigued. You'll still be sore after a good workout, but it won't affect you much.
 
weflyhigh said:
What the fuck? I don't think no cardio is the problem.. I think skipping back and chest - so basically half+ of your body is the problem...

You said you just started lifting seriously (again)... arms and core aren't even necessary really. Do some compound lifts/related lifts (upright rows, DEADLIFTS, BENCH, squats, overhead press, olympic exercises (hang cleans, (power) clean & press, etc.), etc.) and you will work your arms and core if done properly. If you want a 6 pack then lower your BF%.



After a few months, your gains will continue as expected (lower than at the beginning, but consistent) but you will be overall less tired/fatigued. You'll still be sore after a good workout, but it won't affect you much.
Click to expand...
I'm not an expert on this stuff so my terminology is probably wrong. My workouts do include back and chest, I figured "core" covered that stuff. I'll spell it out explicitly:
Monday
  • Barbell bench press
  • Barbell bent-over row
  • Dumbbell fly
  • French press
  • Seated reverse fly
  • Swiss ball preacher curl
Tuesday
  • Barbell squat
  • Dumbbell lunge
  • Hanging leg raise
  • Machine calf raise
  • Crunch twist
  • Reverse crunch
Thursday
  • Assisted pull-up
  • Bar military press
  • Triceps assisted dip
  • Upright row
  • Cable biceps curl
  • Cable triceps pushdown
Friday
  • Dead lift
  • Decline leg curl
  • Dumbbell lunge
  • Machine calf raise
  • Hanging leg raise
  • Reverse crunch
  • Swiss ball crunch
 
With such polarized opinions, how about jogging for 7-10 minutes prior to lifting your weights? That way you can at least get the blood pumping for your workout.
 
GodlessAstronomer said:
I'm not an expert on this stuff so my terminology is probably wrong. My workouts do include back and chest, I figured "core" covered that stuff. I'll spell it out explicitly:
Monday
  • Barbell bench press
  • Barbell bent-over row
  • Dumbbell fly
  • French press
  • Seated reverse fly
  • Swiss ball preacher curl
Tuesday
  • Barbell squat
  • Dumbbell lunge
  • Hanging leg raise
  • Machine calf raise
  • Crunch twist
  • Reverse crunch
Thursday
  • Assisted pull-up
  • Bar military press
  • Triceps assisted dip
  • Upright row
  • Cable biceps curl
  • Cable triceps pushdown
Friday
  • Dead lift
  • Decline leg curl
  • Dumbbell lunge
  • Machine calf raise
  • Hanging leg raise
  • Reverse crunch
  • Swiss ball crunch
Click to expand...

"Core" typically refers to low back and abdominal exercises. If you were talking about the core (meaning essential) compound lifts, then that would hint you were talking about things like the squat, deadlift, bench press, etc. That program actually looks pretty comprehensive. What kind of rep scheme are you on? Just some food for thought though - maybe the total number of exercises is a bit much for you, especially since you're just getting back into it. Too much volume can definitely affect recovery and DOMS.
 
Deeko said:
It really depends on what your goals are, as well as what you do outside of the gym.

Not everoyne is concerned with how good they are at basketball. Or, if they do, maybe they play a couple of times a week on top of their workout schedule. If that's the case, they're certainly getting the cardio training necessary for that sport while playing it.
Click to expand...

Cardio should be on everyone's workout plan. You aren't working out just to look good, you are working out for your health.
 
MJinZ said:
Cardio should be on everyone's workout plan. You aren't working out just to look good, you are working out for your health.
Click to expand...

SociallyChallenged said:
Lol... Even if you pulled the "cardio for overall health" card, you'd still lose since resistance training has been implemented in numerous health improvements, such as increased insulin sensitivity, decreased body fat, increased muscle mass, increased bone density, etc. People have different goals. What good is running 10 miles going to do for a powerlifter? In terms of his sport, absolutely nothing.
Click to expand...

SC covered it pretty well.
 
MJinZ said:
Oh yes, well health is built in usually. Unless you overtrain like crazy, at which point your health deteriorates.
Click to expand...

Yeah, health is typically built in. However, sports like powerlifting, shotputting, hammer throws, Olympic lifting, etc don't utilize a cardio component. Those people are typically healthier than the average bear even though they don't run around a bunch. And you'd be surprised how many Olympic athletes run the fine line between being great and overtraining their bodies to crap.
 
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