Add cardio especially some endurance and hiit. In my experience, it is a game changer. It increases your exercise capacity and recovery between sets quite a lot.
this post was submitted on 13 Jun 2026
29 points (96.8% liked)
Fitness
4929 readers
60 users here now
founded 3 years ago
MODERATORS
I already do lots of cardio! I mean I don't do hit but it's not like I'm untrained..
I see. Can you share more about your program? Like how do you split your workouts? How many days a week do you train, the number of sets etc.
I had a full body porgram until I included the big lifts. Ever since the amount of other exercises I do declined sharpely. Sometimey I do them, but let's just say my main program is onle the main lifts right now on two days per week. I also dance on 2 days and other stuff like climbing, hiking, biking. Only cardio, no hypertrophy training
Ah okay. That's a lot. Maybe reduce weights and slowly build up from 40% of 1 rep max?
Going heavy on big lifts is very exhausting on the nervous system—especially if you are starting out. It will affect other activities.
Well you’re surely doing it right! As others have said, the best thing to do would be to split them up to different days but I understand it’s not possible. Maybe as you are still learning them they take an extra “mental” toll over you and it will get better in time. I don’t see anything wrong with doing “just” the big lifts and being totally kaputt after them ;)
Lots of rest time between sets. The harder the lift the more time I take. Not powerlifting myself but between deadlifts I'm easily waiting 4-5 mins. My workouts get long sometimes but this is probably the most rewarding way to spend my time, so I prioritize it.
That is my experience! It takes a lot of time to recover
Powerlifting takes a lot out of you. I often struggle to find the mental energy to complete accessories or cardio/metcon after an intense squat day. I’m able to work out at home so I just do it later (LOL, often I don’t). Diet timing can help, if you’re in a deficit. Some people do caffeine; I don’t.
Bracing and breathing through lifts is difficult and you simply get better with practice. Incorporate the McGill Big 3 and similar static core exercises to help build a strong core, as that helps a lot.
You wouldn’t be doing them on the same day, right? I might do upper body push and pull together but certainly not with legs.
Thanks for your advice!
I do them on the same day, I can only workout 2 times a week. I can't have it any other way
That’s a challenge. Don’t do two legs on the same day, it may help.
i kind of have to because i can only workout twice a week
Have you considered doing something like: OHP/deadlift on day 1, and squat/bench on day2
Yes, but i kind of have to do both in the same session because i can only workout twice a week
Do you really have to do all those lifts 2x a week each?
I could programm it differently and only do each lift only once per week. Squat in one session and leg machine in the other session.
MEh that's how it is. You are doing full exersion to exhaustion usually. Recovery takes time.
I did it for 5 years but not for competition so it was just once a week on a weekend for a few years, because Wednesday my muscles were still sore, Thursday gone mostly and Friday fine, ready for the lifts again. As I gained strength then we split the lifting into two days to let legs recover while doing something with chest etc midweek.
I didn't do too much with extras because the smaller groups are still getting put to use in the big lifts.
Wait, do you do all three in one session??
Yes.. i can only workout twice a week
Split them up. I would not tax every part of my nervous system like that every session.
I could programm it differently and only do each lift only once per week. Squat in one session and leg machine in the other session.
I only hit legs once per week because the muscles are so large.
Sureley there are other groups to hit? OHP, arms, back, etc.