# One question regarding weight lifting **URL:** \ **Category:** Lounge\ **Created:** [September 22, 2009, 6:21pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691 "2009-09-22T18:21:43Z")\ **Posts on this page:** 12\ **Page:** 1
**Author:** ![nbully79](https://avatars.discourse-cdn.com/v4/letter/n/c68b51/32.png) [@nbully79](https://pheromonetalk.com/u/nbully79)\ **Post date:** [September 22, 2009, 6:21pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/1 "2009-09-22T18:21:43Z")
Recently I am noticing a strange thing while weight lifting. I work with a personal trainer but thought I will open this question to a wider forum. I try to do certain number of reps decided by my trainer for every exercise. For the first and second set I can do the required reps but in the third set I can do may be half of the number of reps needed. My trainer pushes me hard and I can squeeze in one more rep before my muscles just give up and I can’t do any more. I see that as a good sign of working that muscle till failure which is essential for growth. But the problem is, even though the muscle feels extremely tired during and right after the exercise, I have little to no pain afterwards when I go to bed and the next morning I have barely any soreness in the muscles, which makes me think that probably I am not working hard enough. How is this possible when I couldn’t squeeze out even 1 extra rep the evening before? Are my muscles recovering faster? or I am not working hard enough, not because my muscles are fatigued, but because my overall energy is lower at the time of exercise (I workout after leaving work in evenings) ? I take a cliff bar with 10 g Protein right before exercise and sometimes after too. I don’t have the stomach for mixed powder whey or NO-xplode (L-arginine, AKG) type drinks. Do you guys know of any pre-mixed drink that gives a good energy boost for workout but has no caffeine and not too much sugar in it, which is actually effective? ---
**Author:** ![Wrlprchnx](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/wrlprchnx/32/1360_2.png) [@Wrlprchnx](https://pheromonetalk.com/u/Wrlprchnx)\ **Post date:** [September 22, 2009, 6:30pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/2 "2009-09-22T18:30:34Z")
I found that after going to the gym for awhile I developed a resistance to lactic acid As long as you are still seeing gains (increases in weight being pushed) I wouldn’t worry about not feeling the burn afterwards I kinda liked the burn… made me feel like I had really kicked my ass EDIT: Lactic acid is what causes that “burning” feeling ---
**Author:** ![SoulCreator](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/soulcreator/32/236_2.png) [@SoulCreator](https://pheromonetalk.com/u/SoulCreator)\ **Post date:** [September 22, 2009, 8:28pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/3 "2009-09-22T20:28:45Z")
I’m no expert with this stuff but I suspect there can be several factors at play here… One possibility is that your diet _might_ be to blame, do some research online on various body building diets, this may help. At very least consider having a second protein bar _after_ you work out. A second possibility is that you might just be one of those hard gainer types, I mean not everyone’s genetics will make it easy for them to look like Arnold Schwarzenegger, in which case you might want to discuss this possibility with your trainer. A third possibility is that you may actually be gaining, only you just haven’t realized it yet. Have you been taking regular measurements of your body and comparing your stats week after week? This may help give you some insight how you are or are not progressing. ---
**Author:** ![Reclipse](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/reclipse/32/773_2.png) [@Reclipse](https://pheromonetalk.com/u/Reclipse)\ **Post date:** [September 22, 2009, 9:24pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/4 "2009-09-22T21:24:51Z")
> [@nbully79](#): > > Recently I am noticing a strange thing while weight lifting. I work with a personal trainer but thought I will open this question to a wider forum. > > I try to do certain number of reps decided by my trainer for every exercise. For the first and second set I can do the required reps but in the third set I can do may be half of the number of reps needed. > > My trainer pushes me hard and I can squeeze in one more rep before my muscles just give up and I can’t do any more. I see that as a good sign of working that muscle till failure which is essential for growth. > > But the problem is, even though the muscle feels extremely tired during and right after the exercise, I have little to no pain afterwards when I go to bed and the next morning I have barely any soreness in the muscles, which makes me think that probably I am not working hard enough. > > How is this possible when I couldn’t squeeze out even 1 extra rep the evening before? > > Are my muscles recovering faster? or > I am not working hard enough, not because my muscles are fatigued, but because my overall energy is lower at the time of exercise (I workout after leaving work in evenings) ? > > I take a cliff bar with 10 mg Protein right before exercise and sometimes after too. > > I don’t have the stomach for mixed powder whey or NO-xplode (L-arginine, AKG) type drinks. Do you guys know of any pre-mixed drink that gives a good energy boost for workout but has no caffeine and not too much sugar in it, which is actually effective? what are your weight and rep sets? how much time are you resting in between sets? The time of day that you’re working out isn’t necessarily going to be a huge factor unless you have a strenuous workload at your job in most cases. You may be mentally fatigued and that could lead to a decreased performance in the gym, but if you keep your mind strong you can definitely surpass this easily. ---
**Author:** ![Reclipse](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/reclipse/32/773_2.png) [@Reclipse](https://pheromonetalk.com/u/Reclipse)\ **Post date:** [September 22, 2009, 9:27pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/5 "2009-09-22T21:27:33Z")
Also, can you explain the sensation when you’re trying to do it? It’s likely that it’s a lactic acid build up that’s preventing you from completing the final set. You may want to take the weight for the sets down by a few lbs as this will normally rectify the issue. The last set should be difficult, but you should be able to take it through the full number of reps for the set unless you’re doing drop sets or rest pause sets if you’re working with the correct weight. ---
**Author:** ![nbully79](https://avatars.discourse-cdn.com/v4/letter/n/c68b51/32.png) [@nbully79](https://pheromonetalk.com/u/nbully79)\ **Post date:** [September 22, 2009, 11:09pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/6 "2009-09-22T23:09:08Z")
Thanks Wrlprchnx, SoulCreator and Reclipse. You guys are right. Lactic acid buildup and my diet might be the cause. How to prevent too much lactic acid buildup? My diet needs improvement as well. I got a personal trainer recently as I had a plateau working out on my own. He is keeping the log of my training and workout which I don’t have with me right now. Some more info about me: Diet: I eat 2 servings of chicken every day (no red meat), 1-2 servings of vegetable, 1-2 protein bars (10 g protein per bar), 1-2 bottles of fruit juice, 1 glass of milk, 2-3 litres of water throughout the day. I sleep 6-8 hrs per day, workout 2 times per week. I am 181 cm (71") tall, and weigh 155 lbs (70 Kg). My body fat percentage is 6%, and BMI is 20.4. My testosterone level is Testosterone (Total): 6.44 (Ref. Range: 2.80-8.00, ng/ml). Any tips on what needs to change here? ---
**Author:** ![Reclipse](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/reclipse/32/773_2.png) [@Reclipse](https://pheromonetalk.com/u/Reclipse)\ **Post date:** [September 22, 2009, 11:13pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/7 "2009-09-22T23:13:59Z")
Ok so you’re totally going to be a hard gainer. 5’11 and 155 lbs is skinny! My suggestion would be to make sure you’re eating more calories. If you’re trying to add muscle/weight, you will need to eat a MINIMUM of 1 gram of protein per lb of weight you carry. You stated that you have some issues w/ the the protein shakes, but they are almost mandatory for someone of your size to gain muscle mass. ---
**Author:** ![nbully79](https://avatars.discourse-cdn.com/v4/letter/n/c68b51/32.png) [@nbully79](https://pheromonetalk.com/u/nbully79)\ **Post date:** [September 22, 2009, 11:15pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/8 "2009-09-22T23:15:25Z")
> [@Reclipse](#): > > Also, can you explain the sensation when you’re trying to do it? It’s likely that it’s a lactic acid build up that’s preventing you from completing the final set. You may want to take the weight for the sets down by a few lbs as this will normally rectify the issue. > > The last set should be difficult, but you should be able to take it through the full number of reps for the set unless you’re doing drop sets or rest pause sets if you’re working with the correct weight. I usually do 10-12 reps per set with one exercise and switch to another muscle group (2 muscle groups per day) and do 3 sets of 2 exercises and then switching to the next set of exercises. I keep repeating this with little to no rest in the mean time (only the time it takes to move between equipments). This is what my trainer has charted for me. The aim here is to get bigger. I do strip sets (drop sets?) as well where I decrease the resistance in subsequent sets and then I am able to complete sometimes but when I end the last set I cannot squeeze one more rep no matter how hard I tried, complete fatigue of that muscle. My job is 100% mental, I do feel tired but not so much. I actually feel pretty upto going to the gym and look forward to exercising the days that I do. I have cut down my exercise days to twice per week so as to give plenty of time for rest even though I don’t feel so exhausted the next day. ---
**Author:** ![nbully79](https://avatars.discourse-cdn.com/v4/letter/n/c68b51/32.png) [@nbully79](https://pheromonetalk.com/u/nbully79)\ **Post date:** [September 22, 2009, 11:20pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/9 "2009-09-22T23:20:08Z")
> [@Reclipse](#): > > Ok so you’re totally going to be a hard gainer. 5’11 and 155 lbs is skinny! > > My suggestion would be to make sure you’re eating more calories. If you’re trying to add muscle/weight, you will need to eat a MINIMUM of 1 gram of protein per lb of weight you carry. You stated that you have some issues w/ the the protein shakes, but they are almost mandatory for someone of your size to gain muscle mass. Any recommendations for a good protein shake or bar with 150-200 gms of protein that is concentrated so I don’t have to drink a large amount of yucky tasting fluid. I love cliff bars as they actually taste good and natural, but they have only 10 grams of protein per bar and eating 15 is just too much. ---
**Author:** ![Reclipse](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/reclipse/32/773_2.png) [@Reclipse](https://pheromonetalk.com/u/Reclipse)\ **Post date:** [September 22, 2009, 11:20pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/10 "2009-09-22T23:20:46Z")
Sounds like the program your trainer has you on isn’t really geared towards building muscle as it’s more of a circuit session, but it keeps it lightly effective due to the fact that you’re training opposing groups of muscles so there’s down time for each set of muscles worked. I would need to see a full breakdown of exercises per day, etc. Just so I can get a better feel for what you’re doing and if the exercises would be more beneficial done in a different way. I’m currently studying for my cft credentials and read about training/fitness all the time. The techniques your trainer has you doing are somewhat confusing compared to what I know. What gym are you with and is your trainer one of the in house people? Do you work with an outside trainer? Also, did your trainer give you a full review prior to starting in on the program (ie, goals, testing for max rep capabilities, etc.)? ---
**Author:** ![nbully79](https://avatars.discourse-cdn.com/v4/letter/n/c68b51/32.png) [@nbully79](https://pheromonetalk.com/u/nbully79)\ **Post date:** [September 22, 2009, 11:42pm UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/11 "2009-09-22T23:42:51Z")
Hi Reclipse, I don’t have all the information about exercises right now as it’s with my trainer. The trainer is one of the inhouse people. He has a NFPT, NASM next to his name. I am not sure what it stands for though. We did the initial testing for max rep capabilities. Personal training is expensive so I would like to switch back to self training after I get set on a path. I will probably send you a PM at that time to get your input if you have the time. Thanks for your help! ---
**Author:** ![Reclipse](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/reclipse/32/773_2.png) [@Reclipse](https://pheromonetalk.com/u/Reclipse)\ **Post date:** [September 23, 2009, 12:04am UTC](https://pheromonetalk.com/t/one-question-regarding-weight-lifting/32691/12 "2009-09-23T00:04:11Z")
No problem! One of the things he should be doing is going over your nutrition to help you maximize gains. The initial consultation and planning should cover these things. NFPT and NASM are good programs, but sometimes people don’t keep too up to date with current techniques etc. Once you get on a solid program I’ll be happy to take a look at it and give you any insight I can.