Building muscle endurance into 5 by 5 workout?

[zanick]

Unsure how to word this out, but here goes.

I do a 5 by 5 workout routine. fits in well with the time i have and i do see results. However recently im starting to notice that when doing things like holding my arms up with something in it or similar things, my arms gets tired more easily. My running feels slow and short too.

While I like the strength i get from the 5 by 5 in my lifts. Im concerned (may be an exaggeration) is that im just bulking up and making myself slower and useless.

Im looking to find a balance between strength lifting heavy and having the ability to move around for decent period without getting completely gassed. Any suggestions or advice would be appreciated.

If it helps to answer: i dont take muscle gain/preworkout/protein shakes/supplements stuff and im in my 40s, male.

 

[hateistheonlyenemy]

@zanick Food = energy. What / when do you eat before a workout. What's your daily calorie intake? How much do you weigh? What's your height?

 

[zanick]

@hateistheonlyenemy

1. Don't have anything before a workout besides water. I'm up at 5am and head to gym. I have breakfast after usually oats with honey and coffee.
2. Don't count my calories really. Just watch what I eat. 3 meals a day, no late night snacks One fast food meal a week , usually burger and chips. Not a fan of soda so it's usually with coffee or green tea.
3. My weight is 76kg height 170cm

 

[hateistheonlyenemy]

@zanick Try swapping the oats honey and coffee beforehand, at least 30 to 60 minutes before you hit the gym. Think of your body like a car. If you don't get the fuel you need, you'll stall.

 

[zanick]

@hateistheonlyenemy will have to make overnight oats.. but i'll give it a go. thanks

could i have a banana as an alternative?

 

[hateistheonlyenemy]

@zanick Absolutely. Grab a banana and a black coffee 30 to 60 mins before the gym. Let us know how it works out for you.

 

[zanick]

@hateistheonlyenemy Will do!

 

[godly_wife]

@zanick Hiit workouts or perhaps more grindy wods like crossfit stuff

 

[zanick]

@godly_wife will look into this.

 

[kamienzen]

@zanick How long have you been doing 5x5? How much weight have you increased since starting?

 

[zanick]

@kamienzen been a few years now. If i think on it, around 4 years now. been off and on.

My weight increase for workouts:

1. Barbell squat: naked bar (20kg) to 120Kg (100kg in weights + 20kg bar)
2. Bench press: naked bar (20kg) to 60kg (weight +bar) - this has been the slowest growth for me. Personally think its a mental block + solo gym = high risk on heavy weights
3. Dead lift: 40kg (weight + bar) to 100kg (weight + bar)
4. Rows: naked bar to 80kg (weight + bar)
5. barbell curls: 5kg solid barbell to 30kg barbell
6. overhead press: 10kg barbell to 40kg barbell

 

[kamienzen]

@zanick Sounds like your cns and fatigue are catching up to you. Do you do deloads?

 

[zanick]

@kamienzen I don't... Maybe it is fatigue. Thanks for the insight. Didn't consider it. Appreciate it.