Mate there was a thread a while back on breaks between sets lots of ppl shared their opinions. General trend I believe was 1-2 minutes for high reps (10ish) and as the weight got heavier the set breaks got a lot higher.What type of breaks do you guys take in between sets? I find myself taking 10 second breathers in between the last few reps for crying out loud!
but the last reps on both of those exercises literally make me want to slam my face through a wall. When I am done, I literally slump over my rack to try and control my breathing.
Overtraining? What weight are you squatting?
3x5 is a good rep scheme to stick with if you are challenging yourself ( which it sounds like you are ), the 8`s and 10`s are purely for beginners who are trying to pack on mass as 8-10 reps is more hypertrophy focused while still supporting strength in a beginner.
If you are gassed by 3-4 reps into your set and needing to take breathers to complete the set on the first one or 2 sets then the weight is to heavy. Aim for nice solid complete reps going straight through the set without having to pause for a break. I can assure you now doing a set of 5 squats with a few breaths in between each rep is a hell of a lot easier than 5 straight reps with one breath at the top of each rep. Dont kid yourself, complete the reps with max intensity and very little rest between reps.
As far as taking an hour just to complete squats, deads and bench... if your only doing 3x5 then this is way to long mate, usually takes me around 50 minutes to complete squats, bench, rows and MP ( i do a similar full body routine ) and thats with 3 minutes rest between sets and 4 sets on each exercise.
Get in there, get it done, count your rest if you have to so you know you are being consistent each workout and push as hard as you can without having to feel as destroyed as you do.
You should walk out feeling like you worked hard but you shouldnt feel like you are dying mate, that isnt overtraining but purely lifting heavier than you can handle.
Also sounds like you could do with some conditioning as well if you are getting that exhausted, on your off days look into some kettlebell complexes, tabata or skipping rope etc. 20 minutes is enough just try to do short explosive intervals so your body gets used to recovering quicker after short bursts of high intensity work such as heavy squats and deads.
So you have increased the reps to 8-10 from 5 but kept the weight the same? if so this is your problem, you are now over reaching and going beyond what you are capable of at this point.
for 80kgx5 reps you would be wanting to only be aiming at 75 for 10 and 77.5 for 8 reps.
If you keep doing what your doing diet and training wise and throw in some skipping 3 times a week even for 20-30 minutes tops you will see a vast improvement over time in your BF% and strength mate, you still have good beginner gains in you so utilize them as best you can.
Remember guys I want to build as much muscle as possible while getting stronger and losing weight at the same time
Unless you are a complete noob or are on gear... this is near on impossible.
Take your breath at the top?
Mate you need to do some research, There are so many things wrong with what you are doing here and more and more is becoming obvious the more you post about it. Im not having a go but im just trying to help you out of a hole.
Have a look at some videos from a guy called Elliot Hulse on youtube ( strengthcamp is the channel ) hes got some good videos on there about your kinda situation and he explains it very well, better than most people on forums will be able to.
Also have a look at a video from Layne Norton on his biolayne youtube channel about metabolic damage, sounds extreme but the very low calories for your bodyweight is your problem here by the sounds of it ( 1700 at 98kg is ridiculous mate ) and being in such a state for a long time will cause your body to hold onto the fat as it adapts and is trying to survive because you are in an undernourished state. Watch the video and you will learn a lot about bodyfat and how to shed it the proper way.
You cant build muscle and lose fat at the same time mate, especially on 1700 calories per day, your poor body wont know what the hell you are doing to it, you would probably lose more fat on 2500 calories per day ( yes you read that correct ) and throwing in a couple of cardio sessions on top of the 3 weights sessions.
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