Worn out exercising, feeling refreshed later in the day - newbie question

[nx1977]

I exercise first thing, 3 days a week for around 30-45 mins.

By the end of my routines I feel pretty wasted, and muscles are feeling the burn and tense. Shower, head to work feeling a little knackered, yet by after lunch I seem to have recovered and actually feel fantastic on routine days.

Weights are increased each week, and a number of exercises are reps until failure for each set. I'm noticing the extra effort needed at the start of the week, and failure reps are increasing.

Initially I was overtraining, and feeling like I'd been hit by a bus all day until I changed the exercises, and went for ones that combine muscle groups in a lift etc. It's since then I've noticed I'm feeling so much better later that day.

Is this an indication of a good workout structure, or that I need to work harder?

[tjwood]

That's good. The whole point of working out is that you feel good later! I find working out before work really sets me up for the day.

You're clearly making progress. If it gets to the point that you're continually knackered/aching and you're not feeling recovered by your next workout then you need to rest more.

[Deviation]

Not really an issue. If you aren't breaking a sweat and feeling it, you aren't working out hard enough.

[nx1977]

Thanks for the reassurances.

Yup breaking quite a sweat. Finding recovering fairly quickly after (within 30 mins) and feeling great. Actually seems to wake me up before my morning shower.

Am also finding on the failure sets (4 of each exercise) that 1 is high reps, 2 & 3 lower, then back up again on 4 either matching or beating set 1.

Again, I assume normal and a sign of a good workout?


Sorry, just had some doubts was doing enough despite everyone saying less is actually more when there are sites and vids showing people going OTT on reps and weights.

[Deviation]

Am also finding on the failure sets (4 of each exercise) that 1 is high reps, 2 & 3 lower, then back up again on 4 either matching or beating set 1.

Again, I assume normal and a sign of a good workout?
Not sure I understand what you're saying here.


Sorry, just had some doubts was doing enough despite everyone saying less is actually more when there are sites and vids showing people going OTT on reps and weights.
Well simple is good. There are plenty of 5x5 plans that consist of 3-4 lifts 3x a week. Yet they provide some of best gains out there.

[tjwood]

Sorry, just had some doubts was doing enough despite everyone saying less is actually more when there are sites and vids showing people going OTT on reps and weights.

There are sites and videos online showing all sorts of stuff and supporting all sorts of viewpoints. Doesn't mean it's right.

You shouldn't believe everything you read on the internet. (And yes, I appreciate the irony of that statement :-))

[Deviation]

You shouldn't believe everything you read on the internet. (And yes, I appreciate the irony of that statement :-))
...unless tjwood said it. ;)

The funny thing about the body is that no two are alike. What works great for one doesn't always work well for another. There are some routines that have been proven over & over again as great beginner routines (most of the 5x5 stuff). Aside from that, you're going to have to find what works best for you and is sustainable. Don't be afraid to do something different. Just be sure that whatever you try, you give it a chance to work or fail. A week isn't long enough. ;)

[decu68]

Agreed. Most of the stuff out there is a good guideline to start but some things your body will respond to better and something not. Than you have to take into account injuries, etc. Find what works for you and do it. Just ensure you keep good form/technique.

[nx1977]

Find what works for you and do it. Just ensure you keep good form/technique.

Indeed. I started quite light and slow to make sure I've done this as much as possible. I *think* I am, as not suffering injuries or ongoing pains after a workout.

I've also found http://www.bodybuilding.com/exercises/ which I've been using to see correct technique as well.

[Deviation]

Another good reference is: http://exrx.net/Exercise.html

Lots of good info there. More than just how to do exercises.

[tjwood]

Another good reference is: http://exrx.net/Exercise.html

Lots of good info there. More than just how to do exercises.

Yes... particularly good about ExRx.net is that it is often referenced to actual evidence rather than "bro science".