Almost dysfunctional after training?
I recently started training again after a couple months off. I have a good diet with the correct macros for growth and I'm making reasonable progress but I have a problem that after I train I become so weak that I can barely move the body part I've just trained.
For example if I trained Chest and Triceps, when I get into the house if I sit down I can't get back up using my arms and if I lift my arms in the air they drop and then I am unable to re-extend them.
Is there any reason for this and any way I can avoid it?
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Once a week, 4 sets 5-8 reps and 3-5 exercises depending on if I'm
fatigued or not
If you are doing this on the same day was as when your training your chest, then this is too much volume in a single session.
Triceps are involved in most compound chest exercises (E.G. Bench Press, Pushups etc.).
So you are probably actually hitting your triceps in 5+ exercises in a single session.
Try changing to max 2/3 exercises which specifically isolate the triceps. (E.G. Cable Tricep Pulldowns, Cable Overhead Extension)
In addition, the 5-8 rep range would be considered a 'strength' rep range. This rep range can be more taxing on the body than your traditonal 'hypertrophy' 8-12 rep range.
But, if your goal is to increase strength, then it's fine to stick to the 5-8 rep range.
The reason for this is the workout itself. You trained so hard that your muscles
get very weak for the moment.
The only way I see to avoid this is to train less. Maybe start by doing one set less on each exercise or even leave one out.
With time you should get used to working out more, which means this feeling of soreness should be less intense after the working, but it depends on your body.
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