I'm currently doing Waterbury's "New Frontiers" high-frequency program. I'm just getting into the third stage and now the twice-a-day workouts have begun.
Here's the problem:
I'm having a lot of trouble completing the supersets during my PM workout. By that point in the day, I'm pretty beat and it's hard to do a bunch of back-to-back full-body exercises with little rest in between. I get light-headed, woozy, a little sick...
What can I do about this?
I don't think I've overdone it on the amount of weight I'm lifting. I'm just following Chad's instructions about using a weight that, for example, would be my 8 RM. So, if I lowered the weight a bit (as I imagine some of you will suggest) to deal with this problem, I will no longer be following Chad's parameters.
I fear that if I start to lower the weight to cope with my fatigue/sickness, I will no longer make good gains. What do you guys think about (during those PM workouts when I just physically cannot complete the workout without getting ill) turning it into just straight-up sets, rather than supetsets as Chad suggested? For example, instead of doing 4 x 6 of squats and dips back-to-back, I did 4 x 6 squats and then 4 x 6 dips?
What do you guys think? Any ideas would be great. That last workout was excruciating.
I'm currently doing Waterbury's "New Frontiers" high-frequency program. I'm just getting into the third stage and now the twice-a-day workouts have begun.
Here's the problem:
I'm having a lot of trouble completing the supersets during my PM workout. By that point in the day, I'm pretty beat and it's hard to do a bunch of back-to-back full-body exercises with little rest in between. I get light-headed, woozy, a little sick...
What can I do about this?
I don't think I've overdone it on the amount of weight I'm lifting. I'm just following Chad's instructions about using a weight that, for example, would be my 8 RM. So, if I lowered the weight a bit (as I imagine some of you will suggest) to deal with this problem, I will no longer be following Chad's parameters.
I fear that if I start to lower the weight to cope with my fatigue/sickness, I will no longer make good gains. What do you guys think about (during those PM workouts when I just physically cannot complete the workout without getting ill) turning it into just straight-up sets, rather than supetsets as Chad suggested? For example, instead of doing 4 x 6 of squats and dips back-to-back, I did 4 x 6 squats and then 4 x 6 dips?
What do you guys think? Any ideas would be great. That last workout was excruciating.
I thought about that and realized I didn't know. That doesn't, however, mean I don't eat! I eat a lot and my diet is actually quite good. That being said, it changes every day. I don't have a particular meal that I eat before every workout. (Though I eat a lot of good food, I'm not really knowledgeable about the whole "nutrient timing" thing.)
What do you suggest I eat before my workout?
Just as a side note, I'm a vegetarian. This hasn't, however, been a problem before. I've gone from 165 to my current 190 lbs on a non-meat diet.
I thought about that and realized I didn't know. That doesn't, however, mean I don't eat! I eat a lot and my diet is actually quite good. That being said, it changes every day. I don't have a particular meal that I eat before every workout. (Though I eat a lot of good food, I'm not really knowledgeable about the whole "nutrient timing" thing.)
What do you suggest I eat before my workout?
Just as a side note, I'm a vegetarian. This hasn't, however, been a problem before. I've gone from 165 to my current 190 lbs on a non-meat diet.
A pre workout shake like surge or a gatorade/whey mix that gives you 30g carbs/ 20g protein or so.
I usually bring along a gatorade/whey mix and drink about half during my workout and the other half after my workout.
you should drink half before the workout even begins, so you have something running through your system that gives you some energy for the workout. What are the protein/carb ratio of your shake now?
you should drink half before the workout even begins, so you have something running through your system that gives you some energy for the workout. What are the protein/carb ratio of your shake now?
Good call. I will try this. How far before the workout do you suggest I drink half the shake? And is this the same for both the AM and PM workouts?
I don't know the ratio. I use about two tablespoons of lemon-lime gatorade powder and a scoop of ON chocolate whey. What do you think?
I thought about that and realized I didn't know. That doesn't, however, mean I don't eat! I eat a lot and my diet is actually quite good. That being said, it changes every day. I don't have a particular meal that I eat before every workout. (Though I eat a lot of good food, I'm not really knowledgeable about the whole "nutrient timing" thing.)
I try to eat a bowl of slow burning oatmeal, mixed with some fruit. I find it really, really helps me to maintain energy for the wo.
I don't think it's the food, that's a pretty impressive weight gain. You must be eating plenty. Plus, the shake will do enough to keep you going.
Just curious... How long have you been lifting? Can we get a little history/timeline?
You might want to take a step back in the frequency a bit. Remember that your gains will only be as good as your workouts.
Unfortunately, a goal of the supersets is to be able to squeeze in a while workout in a limited amount of time, so you don't get too wiped. But, you might not be ready.
I'd say cut the secondary workout in half. Choose the muscle groups that you want to improve the most, and drop the rest for a while. Then go with straight sets OR use longer rest periods.
Another option is to flip-flop AM and PM workouts, making the less "energetic" workout in the PM. Doesn't really matter which you do, when.
I'm in the second week of Phase 3 and the doubles are grueling but doable. If lightening the load or extending the rest periods don't help, I'd think about working your way up to WHFS via the Waterbury Method, Art of Waterbury, ABBH1, ABBH2 and then WHFS.
__________________
Our doubts are traitors,
And make us lose the good we oft might win
By fearing to attempt.
I suggest extending the rest periods first and see if that's enough to get you through the pm workouts. Keep your 8RM loads. I'd still alternate the lifts squats/dips, but instead of a true superset, rest between lifts if needed. If that doesn't do it, then choose some of the other suggestions. You will probably intuitively know what will work for you.
Agree with Kevin's shake comments too. Start drinking before you begin, during and post workout.
Feeling like you're going to puke during that type of workout is pretty normal. Just read Kevin's log! Some of his workouts have that kind of puke potential! Just hang in there until you get it finished!
Lost Dog - Here's my history: I started lifting seriously in December. I have done some of Mike Mejia's programs and also some of Waterbury's in that time. I did several months of Mejia's Homegrown Muscle and then I have done CW's Quattro Dynamo and recently his Waterbury Method. I have put on 25 lbs and am bulking up well.
I'm definitely no advanced lifter, however. Good call about how to change up that PM workout a bit. I think you're right.
Gobbla - Thanks. I agree.
EdChap - This program may be slightly over my head. Nonetheless, I am trying to bulk up as much as possible before college and WNF is my last push before school starts again. So, I want to make the best of it.
Lisa - Thanks! Good comments. I agree and will try all these suggestions.
IMO, if you've only been lifting since December, then a high frequency program is too advanced. HF takes a lot of work capacity and years to develop a good base. You might be in enough to do up to 5 days a week and even CW's P10 program for individual parts, but not the full body HF programs. I think anyone can benefit from his recent HF Booster Shot program additions, but you might be looking at overtraining pretty quick, coming up. Then, you'll start to lose that hard-earned muscle.
Remember, it's easier to keep muscle than to gain it. Now that you have it, take care of it and go slower.
You might be right, Lost Dog, so I will be cautious about not overdoing it.
Thanks for the tips, everyone. These past two days I have messed with the weights a bit, upped water intake, and also drank half my shake BEFORE the workout and I've done a lot better.
Can't Complete the Supersets -- Help!
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