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anhsicun
06-24-2010, 11:36 PM
i was wondering is there anything i can do or take, might it be food or supplement to keep my energy up during my work out? lately due to long hours and busy work days i always end up being tired before i finish my daily routine at the gym. i always eat 1 hour before working out and i usually eat a meal with high protein + one protein shake.

like today i was doing shoulders + triceps and i barely finish my routine due to lack of energy. here what i was doing today

seat dumbbell press 4 x 8

super set

lateral raise 4x 10

front dumbbell raise 4 x 8

super set

seated bent over lateral raise 4 x 10

seated behind the neck barbell press 4 x 8

super set

front raise with weighted plate 4 x 12


weighted dips 4 x 8

super set

v press down 4 x10

skull crusher 3 x 6

super set

dumbbell kick back 3 x 12

plus 15 mins on thread mill at a moderated speed

GQBalla
06-25-2010, 12:14 AM
Wow 9 exercises plus supersets?

I would tone it down. No need to isolate that much.

I've been using super pump and its actually decent. Just 1 scoop before the work out. But I dunno if I notice any difference or its just all in my head.

anhsicun
06-26-2010, 10:04 AM
Originally posted by GQBalla
Wow 9 exercises plus supersets?

I would tone it down. No need to isolate that much.

I've been using super pump and its actually decent. Just 1 scoop before the work out. But I dunno if I notice any difference or its just all in my head.

u think its too much ?should i cut out one super set exercise for the shoulders and do something else? btw do u buy ur super pump online or at the stores?

Redlined_8000
06-26-2010, 11:44 AM
ya thats alot of volume. What are you stats right now? (weight height lifting numbers ect)

dirtsniffer
06-26-2010, 12:22 PM
buy some caffiene pills, cheap energy right there (cheaper than buying coffee, which is cheap too) 10-15 dollars will get you 100 200mg tabs. 1 pill/workout is awesome.

dandia89
06-26-2010, 12:35 PM
try something like this out, if you like supersets


incline dumbbell bench max weight for 3 sets

dumbell rows superset with rear delt flys 4 supersets of 8-12 reps

shoulder press 4 sets of 8-12 reps

dumbell shrugs(8-10 reps) super set with tricep pull downs(15-25 reps) for 3 supersets

scboss
06-26-2010, 03:46 PM
yeah id say to try to stay off energy shit all together. Its good for a while but when u stop using it you will never be the same. Btw that is alot of volume for one muscle group. I do full body workouts and im doing 10 different things.

anhsicun
06-26-2010, 09:38 PM
Originally posted by Redlined_8000
ya thats alot of volume. What are you stats right now? (weight height lifting numbers ect)

im 5'7 156 pounds

dumbbell bench press - 60

barbell curl - 75

dumbbell squat - 100

deadlift - 70

all these i can do 4 x 8

dandia89
06-26-2010, 11:54 PM
if you're gonna take any type of creatine, make sure your water intake is really high.

Neil4Speed
06-27-2010, 09:53 AM
Originally posted by dirtsniffer
buy some caffiene pills, cheap energy right there (cheaper than buying coffee, which is cheap too) 10-15 dollars will get you 100 200mg tabs. 1 pill/workout is awesome.

I agree, I do that or drink coffee, no more Red Bulls for me.

max_boost
06-27-2010, 11:36 AM
Originally posted by dirtsniffer
buy some caffiene pills, cheap energy right there (cheaper than buying coffee, which is cheap too) 10-15 dollars will get you 100 200mg tabs. 1 pill/workout is awesome.

YEP!!!

One 200mg pill is equivalent to an XL coffee. Anytime I lack sleep or feeling sluggish, pop one and it's instant energy lol

anhsicun
06-27-2010, 12:23 PM
Originally posted by max_boost


YEP!!!

One 200mg pill is equivalent to an XL coffee. Anytime I lack sleep or feeling sluggish, pop one and it's instant energy lol


im not a coffee person cause it makes my hands feel shaky. would the caffeine pills do the same thing?

max_boost
06-27-2010, 03:25 PM
Originally posted by anhsicun



im not a coffee person cause it makes my hands feel shaky. would the caffeine pills do the same thing?

Ya I'm assuming you have a low tolerance to caffeine. When you drink coffee, what size? S? M? L?

I don't know if they sell caffeine pills in doses <200mg/pill. You can always buy the caffeine pills and split it in half. 100mg is the equivalent of a M coffee. :dunno:

duaner
06-27-2010, 07:55 PM
anhsicun,

You could be overtraining, which won't help the energy levels. For a different method of training, I highly recommend Huge in a Hurry by Chad Waterbury. Quick, whole body workouts consisting mainly of compound movements. He gives his "science" behind his technique, which I won't get into but is key, and if he is right, there is a better way of doing things than the typical way of training taught and done by most trainers and gym goers.

For energy I find that a Pepsi Max (bonus ginseng to keep the energy "natural" lol ) or 50-100mg caffeine, 15-20g protein and some carbs, like a banana, and I'm good to go for quite some time. For me a banana really gives me the stamina for longer workouts that I don't get from much else. But right now creatine is doing the trick. :thumbsup:

I used to drink a load of Beaver Buzz and such drinks, and although they work, they are unregulated and you don't know what kind of crap they put in, not to mention all the sugar.


max_boost,

I use 100mg caffeine pills (Shoppers has Life brand bottles of 100mg and 200mg). Used to use the 200's but I found that once in a while I would start getting shaky and light headed to the point I couldn't even workout. Switched to 100mg and none of that.

gqmw
06-27-2010, 08:05 PM
Originally posted by duaner
I use 100mg caffeine pills (Shoppers has Life brand bottles of 100mg and 200mg). Used to use the 200's but I found that once in a while I would start getting shaky and light headed to the point I couldn't even workout. Switched to 100mg and none of that.

100mg should be okay for a person like me who doesn't drink coffee/caffeinated drinks at all?

duaner
06-27-2010, 08:21 PM
Originally posted by gqmw


100mg should be okay for a person like me who doesn't drink coffee/caffeinated drinks at all?
If you don't drink them at all, I would suggest even biting 100mg pills in half, which is usually how I take them when I need a bit of a boost mid morning or afternoon. 100mg is still a fair bit if you don't consume caffeine on a regular basis. Or just try one pill and if you feel too shaky and lightheaded to workout, or even do anything, then cut back on the next one.

Ronjacinto83
06-28-2010, 04:00 PM
Try using either Super Pump or NO Xplode!

GQBalla
06-28-2010, 04:07 PM
Originally posted by anhsicun


u think its too much ?should i cut out one super set exercise for the shoulders and do something else? btw do u buy ur super pump online or at the stores?


definitely too much volume i purchased off online.

max_boost
06-28-2010, 04:47 PM
Originally posted by anhsicun


u think its too much ?should i cut out one super set exercise for the shoulders and do something else? btw do u buy ur super pump online or at the stores?

How about you try 5/3/1?

aka the Bar Star work out or the 2EFNFAST work out because it's all upper hahaha

Two exercises, bench press and standing barbell press.

What's your 5 rep max for bench and press? Say your bench is 150. So take that number and multiply by the % below.

Week 1:
Warm up, always the same.

1X5 at 40%
1X5 at 50%
1X3 at 60%

Workout set:

1X5 at 65%
1X5 at 75%
1X5 or more reps at 85%

After, do 5 sets of 10 reps at 65%.

DONE.

Week 2

Warm up, always the same.

1X5 at 40%
1X5 at 50%
1X3 at 60%

Workout set:

1X3 at 70%
1X3 at 80%
1X3 or more reps at 90%

After, do 5 sets of 10 reps at 65%.

DONE.

Week 3

Warm up, always the same.

1X5 at 40%
1X5 at 50%
1X3 at 60%

Workout set:

1X5 at 75%
1X3 at 85%
1X1 reps or more at 95%

After, do 5 sets of 10 reps at 65%.

Week 4

Warm up, always the same.

1X5 at 40%
1X5 at 50%
1X3 at 60%

Workout set:

1X5 at 40%
1X5 at 50%
1X5 at 60%

After, do 5 sets of 10 reps at 65%

This is the de-load.

DONE.

So always leave a day in between workouts (you know that). If you squat or deadlift, same format.

After 1 cycle, add 5lbs to the bench and press and add 10lbs to the squat and deadlift.

I've been following this format and I smashed through my bench and press stalls haha and it's given me a definite physique change. Ya, I love this program. Done in 45mins. LOL

dandia89
06-28-2010, 06:04 PM
http://www.yale.edu/gradrugby/WS4SB.pdf (http://)

anhsicun
06-29-2010, 12:42 AM
Originally posted by max_boost


How about you try 5/3/1?

aka the Bar Star work out or the 2EFNFAST work out because it's all upper hahaha

Two exercises, bench press and standing barbell press.

What's your 5 rep max for bench and press? Say your bench is 150. So take that number and multiply by the % below.

Week 1:
Warm up, always the same.

1X5 at 40%
1X5 at 50%
1X3 at 60%

Workout set:

1X5 at 65%
1X5 at 75%
1X5 or more reps at 85%

After, do 5 sets of 10 reps at 65%.

DONE.

Week 2

Warm up, always the same.

1X5 at 40%
1X5 at 50%
1X3 at 60%

Workout set:

1X3 at 70%
1X3 at 80%
1X3 or more reps at 90%

After, do 5 sets of 10 reps at 65%.

DONE.

Week 3

Warm up, always the same.

1X5 at 40%
1X5 at 50%
1X3 at 60%

Workout set:

1X5 at 75%
1X3 at 85%
1X1 reps or more at 95%

After, do 5 sets of 10 reps at 65%.

Week 4

Warm up, always the same.

1X5 at 40%
1X5 at 50%
1X3 at 60%

Workout set:

1X5 at 40%
1X5 at 50%
1X5 at 60%

After, do 5 sets of 10 reps at 65%

This is the de-load.

DONE.

So always leave a day in between workouts (you know that). If you squat or deadlift, same format.

After 1 cycle, add 5lbs to the bench and press and add 10lbs to the squat and deadlift.

I've been following this format and I smashed through my bench and press stalls haha and it's given me a definite physique change. Ya, I love this program. Done in 45mins. LOL

thanks max i'll try this out. btw i bought the 200 mg caffeine before checking back to this thread and took it around 2 pm since i was feeling a lil bit tried. i can say 200 mg was a lil bit too much and even after working out i still felt awake, even now i feel awake ( 12:40 pm ). i will probably take half next time.

krusso04
06-29-2010, 01:16 AM
lol everyone loves 5/3/1 here... :nut:

max_boost
06-29-2010, 11:14 AM
LOL

I'll admit I've only done two programs ever but the beauty of 5/3/1, it's fast 30-40 mins and you gain strength and size. Works for me. :D

lint
06-29-2010, 11:22 AM
Originally posted by krusso04
lol everyone loves 5/3/1 here... :nut:

what's not to love?

krusso04
06-29-2010, 02:59 PM
Originally posted by lint


what's not to love?

i change it up every 2 weeks to shock the body, but 3/2/1 were so short i didnt know what to do after. i was done in 30mins lol it also didnt feel like i worked the muscle enough. Maybe i wasnt training hard enough :poosie: but i really like 6x6 or even cluster sets ( 3 reps, 10 sets, 15 sec breaks)

max_boost
06-29-2010, 03:13 PM
Did you do the assistance work?

The assistance work (5X10) is what destroys my muscles. Sometimes I can barely lift an empty bar after I'm done.

:nut:

krusso04
06-29-2010, 03:19 PM
never done that one. just 5 reps 10 sets? yah ive been there befor lol one time i was so burnt i was flat pressing 30lb dumbbells and looked over and the lady beside me was pressing 40's lol i left after that haha :facepalm:

max_boost
06-29-2010, 03:43 PM
Warm up.

Work out sets.

Then, 5 sets of 10 reps, a lot harder than it looks. You get tired fast lol but you gain strength size like no other.

lint
06-29-2010, 03:57 PM
Originally posted by krusso04
i change it up every 2 weeks to shock the body, but 3/2/1 were so short i didnt know what to do after. i was done in 30mins lol it also didnt feel like i worked the muscle enough. Maybe i wasnt training hard enough :poosie: but i really like 6x6 or even cluster sets ( 3 reps, 10 sets, 15 sec breaks)

Well there's your problem.

krusso04
06-29-2010, 04:10 PM
Originally posted by lint


Well there's your problem.

Sorry i ment 5/3/1 lol :banghead:

krusso04
06-29-2010, 04:13 PM
Originally posted by max_boost
Warm up.

Work out sets.

Then, 5 sets of 10 reps, a lot harder than it looks. You get tired fast lol but you gain strength size like no other.

so you do your normal work out then add 5x10 at the end of each exercise? sounds intense!

lint
06-29-2010, 04:15 PM
sounds like you just grabbed some info here and there on the net and didn't actually do 5/3/1, and surprisingly it didn't work for you

Darkane
06-29-2010, 04:18 PM
Originally posted by krusso04


so you do your normal work out then add 5x10 at the end of each exercise? sounds intense!

That's only one of the assistance programs.

There are many others. I love the BW assistance, keep the joint's healthy after a pounding from the compound movement for the day.

You should really get the ebook.

krusso04
06-29-2010, 04:29 PM
Originally posted by lint
sounds like you just grabbed some info here and there on the net and didn't actually do 5/3/1, and surprisingly it didn't work for you

im trying to figure out what your trying to say here? i did 5/3/1 for 2 weeks and personally didnt like them the best. They were good for chest, squats, deads, or leg sled but for everything else i found i couldnt lift enough weight with decent form to fatigue the muscle enough.

max_boost
06-29-2010, 04:34 PM
Originally posted by krusso04


so you do your normal work out then add 5x10 at the end of each exercise? sounds intense!



Originally posted by krusso04


im trying to figure out what your trying to say here? i did 5/3/1 for 2 weeks and personally didnt like them the best. They were good for chest, squats, deads, or leg sled but for everything else i found i couldnt lift enough weight with decent form to fatigue the muscle enough.

If you don't do the assistance work, you are not going to fatigue your muscles. Sometimes if I'm feeling good, I'll do 10 reps at 85%, 80%, 75%, 70%, 65% instead of just all at 65%. Oh I'm fucking dead after that hahaha

krusso04
06-29-2010, 04:38 PM
so 5/3/1 then 5x10??

max_boost
06-29-2010, 04:42 PM
LOL

Go buy the e-book or read my post up there. I can't explain everything. :rofl:

krusso04
06-29-2010, 04:47 PM
haha alright

krusso04
06-29-2010, 05:03 PM
im no pro like you guys.. but i try lol :)

anhsicun
06-30-2010, 10:47 PM
what r the rest period between sets ?

Travel_Dude
06-30-2010, 10:51 PM
Originally posted by dandia89
if you're gonna take any type of creatine, make sure your water intake is really high.

This is not an issue with todays creatine.