QUOTE(Spitzer @ Oct 26 2020, 11:27 PM)
Those compound movements are definitely hard on your body, evenmore so if you do proper bracing your core, and holding your breath in like a can of unopened coke during the motion of deadlift/squats. But, it's very surprising when you've been training for 4 months
and you're still having such a major issue with this? I mean don't get me wrong, i'm still worn out like hell after 5x8 of deadlifts/squats - but it's within limit.
Looking on top of whatever physical issues you may have, are you using too heavy of a weight? What's your height/weight/bodyfat ratio? You kept on increasing the weight during that 4 months duration?
Are you squatting more then your bodyweight for reps? Try 80-90% bodyweight for reps - those should be easy for a typical male.
Are you sure you have the proper form down? Proper form makes yourself feel "solid" - it's really a hard feeling to describe but it just feels right - and it took me 6months+ of solid form practice to get all my compound forms spot-on for my body's aspect ratios.
Also - are you consistent in that 4 months of weightlifting? ie. at the bare minimum
, 3 type of compound lift(squat/bench/deadlift/ohp/row) every week for 16weeks without miss?
And no, i won't comment on your nutrition/other body related matters as it's not possible to comment on those with just words you've posted - i'm not a e-doctor.
1) Oh yes, holding the breath for proper bracing do exaggerate my out of breath condition. Probably one of the reasons today was a bit easier as I hold my breath less.
2) Height: 170, current weight 55 (was 46 before my 'diet' on May, started training on July), Bf%: I think 15-18% now as I see faint abs & rib cage, but don't know accurately really
3) Still learning & correcting my compound form along the way.
4) The weight on the compound movement increased a bit, but still lame in comparison to a typical male (yeah I sedar diri
). Below is the starting weight and where I am now (for 12 reps):
Squat 20kg ----> 30kg (scared to increase more weight for now as squat makes me reflux)
Deadlift 30kg ----> 45kg
Bench 18kg ----> 35kg
OHP 18kg ----> 26kg
bend over row 14kg ----> 30kg
pull-up 3 reps ----> 10 reps
Push up 3 reps ---> 20 reps ; now doing weighted push up 10KG 12reps
I do the workout at home, with barbell, dumbbells & resistance band.
5) Consistency, I'd say so-so. In these 4 months, I only have 35 workout sessions. Improving my body is kinda a 'reward' to myself after a certain successful project. So I seldom force myself on days that I really don't want to do it. Oh yeah, I did pause my workout for a month after getting sick for stomach problem (August)