I've been off and on training since I was 16, I am almost 23 now. I'm not too close to my fitness goals, weighing in at 170/5 at 5'11 when I'd like to be 185. I hit it hard over a year ago with the power/hypertrophy plan by layne norton for three solid months, but I fell off the wagon after relocating for work and no access to a gym. I've been trying to get back to that mode of progress for a while now but I repeatedly find myself lacking endurance to pump out those last few crucial reps that signify lactic threshold, which I believe is just causing me to waste a lot of time. For hypertrophy days I will use a weight and get to the 10th rep with solid form but then I suddenly can't lift anymore, as if my muscle just doesn't want to move but I am not experiencing any type of burn. This happens a lot with abdominal exercises and other body weight moves too. I also get discomfort around my knees during certain leg exercises, I'm not sure if it is caused by weak muscles that are connected to the knee but how could I figure this out? Ideas on how I can increase my endurance overall? It makes power days a real pain since I can't seem to increase my max lifts and have been stuck at the same weight for a while, despite trying to increase. Some background info: Ectomorph, veering on the meso side, body comp. I eat a lot throughout the day but try to limit carbs to before and after a workout, and I am never short on energy. I take BCAAs, arginine, glutamine and a small amount of creatine before and after a work out. I warm up before lifting but save the actual cardio/HIIT to after a workout. When I say hypertrophy days I am usually using 65% of a 5 rep max and trying to hit threshold by rep 12, or pyramiding down. Also, my gym (planet fitness), does not have free weight barbells, and my range of motion is too large to feel any sort of stretch when performing deadlifts, what can I do to compensate? These are a clutch move for me.
