A couple of months ago I switched to the big lifts: squats, deadlifts and bench presses (and OHPs, rows, and lat pull downs).

I am exhausted after the big three lifts. Breathing is the most difficult part when squatting. I am tired afterwards. How do you still find enough energy to do accessories?

I am also still learning the lifts. It’s incredible how long it takes to master them.

  • silly_goose@lemmy.todayEnglish
    11·
    2 months ago

    Add cardio especially some endurance and hiit. In my experience, it is a game changer. It increases your exercise capacity and recovery between sets quite a lot.

    • selfmate@lemmy.zipOP
      4·
      2 months ago

      I already do lots of cardio! I mean I don’t do hit but it’s not like I’m untrained…

      • silly_goose@lemmy.todayEnglish
        3·
        2 months ago

        I see. Can you share more about your program? Like how do you split your workouts? How many days a week do you train, the number of sets etc.

        • selfmate@lemmy.zipOP
          2·
          2 months ago

          I had a full body porgram until I included the big lifts. Ever since the amount of other exercises I do declined sharpely. Sometimey I do them, but let’s just say my main program is onle the main lifts right now on two days per week. I also dance on 2 days and other stuff like climbing, hiking, biking. Only cardio, no hypertrophy training

          • silly_goose@lemmy.todayEnglish
            1·
            1 month ago

            Ah okay. That’s a lot. Maybe reduce weights and slowly build up from 40% of 1 rep max?

            Going heavy on big lifts is very exhausting on the nervous system—especially if you are starting out. It will affect other activities.

  • Etnaphele@lemmy.world
    9·
    2 months ago

    Well you’re surely doing it right! As others have said, the best thing to do would be to split them up to different days but I understand it’s not possible. Maybe as you are still learning them they take an extra “mental” toll over you and it will get better in time. I don’t see anything wrong with doing “just” the big lifts and being totally kaputt after them ;)

  • iegod@lemmy.zip
    8·
    2 months ago

    Lots of rest time between sets. The harder the lift the more time I take. Not powerlifting myself but between deadlifts I’m easily waiting 4-5 mins. My workouts get long sometimes but this is probably the most rewarding way to spend my time, so I prioritize it.

  • CompactFlax@discuss.tchncs.deEnglish
    4·
    2 months ago

    Powerlifting takes a lot out of you. I often struggle to find the mental energy to complete accessories or cardio/metcon after an intense squat day. I’m able to work out at home so I just do it later (LOL, often I don’t). Diet timing can help, if you’re in a deficit. Some people do caffeine; I don’t.

    Bracing and breathing through lifts is difficult and you simply get better with practice. Incorporate the McGill Big 3 and similar static core exercises to help build a strong core, as that helps a lot.

    You wouldn’t be doing them on the same day, right? I might do upper body push and pull together but certainly not with legs.

  • BCsven@lemmy.ca
    3·
    2 months ago

    MEh that’s how it is. You are doing full exersion to exhaustion usually. Recovery takes time.

    I did it for 5 years but not for competition so it was just once a week on a weekend for a few years, because Wednesday my muscles were still sore, Thursday gone mostly and Friday fine, ready for the lifts again. As I gained strength then we split the lifting into two days to let legs recover while doing something with chest etc midweek.

    I didn’t do too much with extras because the smaller groups are still getting put to use in the big lifts.