After performing heavy (near-max) sets of squats, benchpresses, and deadlifts, I move on to unweighted chins, some dumbbell work, and cleans with very light weight to practice form.
During the chinup sets I've noticed that my heart rate is skyrocketing by the 7th or eighth rep, and I am forced to stop the set due to feeling generally fatigued; no gas in the tank, slightly nauseous. I can perform at least 14-16 reps if I do chin-ups on their own w/o prior lifting.
Is this fatigue a symptom of glycogen deficiency? Or are there other mechanisms of action - it feels like my heart rate is skrocketing way too fast for the amount of work I'm doing. With chin-ups I generally stop due to muscle failure along with burning pain in the arms...not exhaustion.
This happens the lightweight cleans and isolation exercises as well -not just chins - after the powerlifts.
I'd like to understand the exact mechanism of action this type of fatigue occurs through - why my heartrate skyrockets and I become less functionally efficient later in the workout.
Links, science-based answers appreciated.
asked byDSSW (45)
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on March 05, 2013
at 05:28 PM
I was having the same issue a week ago. I would squat, deadlift, press and then i couldn't function on unweighted pull-ups. This happened when i took sweet potatoes out of my diet to cut down on carbs. there are two things you can do, you can eat 1lb of sweet potato a day or more depending on your goal to give you more glycogen, or if you are trying to keep your carbs low, then you're going to have to rest between sets for a longer period of time to let your body begin using fat stores for energy which is a lengthier metabolic pathway. I began resting between sets more but didn't like the increased time spent in the gym so i started eating sweet potatoes again. I dont believe you are doing to much work in the gym. Benching isnt that strenuous of a movement compared to basically all of them. I dont think you should be constantly working that close to your max on all the lifts.
on March 05, 2013
at 02:22 PM
I am sure someone will chime in here with science, but off the cuff let me just ask.. Why in the world are you doing the 3 big moves at the same time? Bench, squat and deadlift should be spaced out on different days. Doing such strenuous lifts all together like that makes logical sense that you're heart rate is skyrocketing.