Need help for god sake

[nicolo93f]

@jenfer Thank you so much.However, peaceful 7 hours sleep is still a distant dream for me,no pun intended.

 

[jenfer]

@nicolo93f Then instead of training in gym for one hour, move your schedule by one hour to use that hour for sleeping. I am being serious, sleep deprivation will cost you later in life, especially married life, if you understand what I mean.

 

[nicolo93f]

@jenfer I completely understand but why should I skip the gym to fix my sleep routine? I can still do it while doing gym I think

 

[jenfer]

@nicolo93f I would suggest train only on days when the previous night you had 7+ hours of sleep. Training is catabolic, if you don't recover properly you gonna actually lose muscle and performance. Try skipping a week, fix your sleep routine and hit the gym again, you will see supercompensation: https://en.wikipedia.org/wiki/Supercompensation

 

[faith35]

@nicolo93f There are no hacks around sleep bro, yeah sure you can use caffeine to keep yourself active but it'll only hamper your recovery

 

[nicolo93f]

@faith35 Got it man, prioritising sleep from now on.

 

[knownunknown]

@nicolo93f How many sets do you usually do per workout? And how many of those are till failure?

 

[nicolo93f]

@knownunknown I do 3 sets per exercise with 10-15 reps and I go failure with the last set.

 

[knownunknown]

@nicolo93f Give me your typical pull day

 

[nicolo93f]

@knownunknown ok here's my detailed Pull day routine :

Push ups : 10
Pull ups : 13,
Deadlift (20lbs,25lbs,45lbs) 10,12,6
Bent over dumbbell(15lbs,15lbs,20lbs)15,12
Lat pull down,wide grip (40lbs,50lbs,60lbs) 15,12,5
Low cable row (30lbs,40lbs,40lbs) 15,5,12
Db shrugs (15lbs,20lbs,25lbs) 15,10,10
Prone high rows 8 lvl (20lbs,20lbs,30lbs)8,10,5
Standing bicep curl(15lbs,20lbs,25lbs)15,10,5
Hammer biceps (15lbs,20lbs) 15,12
Reverse cable biceps(40lbs) 10

 

[roadrunner109]

@nicolo93f That's too much. Cut down to at max 6 exercises a day with 2-3 sets each. Space this out over the 1 or 1.5 hour you're training and take longer rest periods. Remember quality over quantity and to ensure good quality of sets you need to do less and rest more.

 

[nicolo93f]

@roadrunner109 Can you please help me in customising 6 exercises for a Pull day?

 

[bet3]

@nicolo93f I am pretty late but I'll suggest you to follow a 4 day program.

I am also a student (12th neetard) and fatigue has been a problem.

I follow

day 1- chest

Day 2- back

Day3- shoulder and arms

Day 4- legs

Repeat taking a rest day when I feel to fatigued

I do 3 exercisew of chest , 4 of back , 3 shoulder , 4 arms and 4 legs with 2-3 sets pushing to failure.

I'd recommend to decrease the volume as much and increase the intensity

 

[knownunknown]

@nicolo93f Are these the actual weights you're lifting?

 

[nicolo93f]

@knownunknown Yes they are,no exaggeration.

 

[knownunknown]

@nicolo93f Okay so a few things here...

1. You've no reason to train 6 days a week. Cut it down to 4-5.
2. The weights you're lifting aren't really heavy enough to fatigue your CNS a lot but looking at these numbers I'm assuming you're a beginner so you need to cut down the volume. 3-4 exercises for back, 2 for biceps are good enough if you train hard.
3. If you still wish to train 6 days a week, cut this workout in 2 halves and do 1/2 on one pull session and 2nd in another.
4. Try to get more sleep. You're doing more harm to you than good by training so much and not recovering. I know it's fun and you want to train everyday but there's no point if you feel tired the whole day and comprise with your studies.

 

[nicolo93f]

@knownunknown I totally agree with you on some parts but with the 6 days a week point,I feel I can't stay at home because of the guilt of avoiding the gym (altho for my good) will eat me up.Hence the 6 days routine.I have read all the comments and it concludes that i should get a good 7 hours sleep with reduction in the volume of exercises.

 

[mpromptu]

@nicolo93f Bhai soja

 

[mpromptu]

@nicolo93f Also I hope u are going only 4 to 5 times a week to the gym