Stregnth Decreasing

[jcroe3]

Something weirds going on. I was seeing a surge in muscle stregnth and endurance but for about the last 3 weeks i've noticed that it seems like my stregnth is on the decline. I'm getting wore out easier than i was and my stregnth is at a stand still if not moving backwards. I dont understand what it could be. i'm training two muscle groups each once a week so i didnt think that it could be overtraining. anyone else have that problem? it does seem like i am getting bigger but the stregnth just isnt there...

 

[clae1]

its very depressing when this happens to me . i found sometimes taking a few days off helps. i have also went and gave blood . that also helps . i think before i start supplementing agian ill make a trip to the red cross cant hurt its free

 

[Get_Swole]

its very depressing when this happens to me . i found sometimes taking a few days off helps. i have also went and gave blood . that also helps . i think before i start supplementing agian ill make a trip to the red cross cant hurt its free

really? i would think that would take some strength away unless you were on EQ or something. Its happened to the best of us just stick it out. Take a couple days off if you need to, keep hitting it you will bust through soon enough.

 

[optimalbalance]

whats your cycle and carb/pro/fat per day?

 

[saudades]

My first thought is that you may be overtraining. It is still possible to overtrain while on gear. What is your routine?

 

[Get_Swole]

first question should have been are you on a cycle? he doesnt say anything about it in the post so who knows.

 

[saudades]

He said he was on in his other thread about stomach fat, test e 600mg/week.

 

[jcroe3]

i try to get 50% pro. 30% car 20% fat a day. my workout is as follows.
Monday chest and biceps
3x10 on almost everything or until failure
flat bb bench, decline, flat db press, cable flys
alt. db curls, cable curls, hammer curls, ez curls

tuesday legs
squats, standing calf raises, sitting calf raises, weighted lunges, leg ext., leg curls, abs

wednesday shoulders, triceps
side laterals, front raises, behind the back press, shoulder rows, milatary press
skullcrushers, close arm press, kickbacks, cable pulldowns, rope pulldowns, db shrugs, bb shrugs

thursday back
bent over row, tbar row, lat pulldowns, axis pulldown, axis row, back ext.
chin ups. abs

friday
intense cardio and abs.

i do cardio 3 times a week 30 mins each except friday 45mins.

after writing it all down it seems like my workout is kinda all over the place.....

 

[dreww]

first, probably too much cardio.
second, you need more carbs. Your diet and training reeks of a cutting plan. Are you trying to lose fat? If so, dont expect to gain alot of strength then.

 

[jcroe3]

not really trying to loose fat yet but definatly dont want to gain any.. so your saying to up the carbs as far as the diet goes. what about the training?? less exercises? more weight? less reps? thanks

 

[bigheinz]

first, probably too much cardio.
second, you need more carbs. Your diet and training reeks of a cutting plan. Are you trying to lose fat? If so, dont expect to gain alot of strength then.

You are totally write my friend! If not just take a week off and yoy will be back to normal.

 

[dreww]

Yes, up the carbs. I used to eat like you, but I try to keep carbs about 50% now. People think you need 400 grams of protein a day to gain. I used to get about 450! Now I might get 300 on a good day. But if you eat enough carbs, most of that protein will go to building muscle.

But protein tends to fill you up faster. Its a larger molecule and harder to digest. Also, with every molecule of carbohydrate you consume, it carry's two molecules of water with it. Translation: more hydration, more water weight and more strength.

As for training, Im very biased. I only lift weights twice a week. I would say 4x a week is overtraining....for me. I didn't get over 200lbs under I went from 4-5 days a week down to 3. Now Im down to twice a week. All heavy, compound lifts. If I only lift twice a week, I gotta make it count.

 

[Get_Swole]

He said he was on in his other thread about stomach fat, test e 600mg/week.

My bad havent been around as much lately .

Definately listen to what these guys are saying they are steering you great. good luck.

 

[saudades]

Yes, up the carbs. I used to eat like you, but I try to keep carbs about 50% now. People think you need 400 grams of protein a day to gain. I used to get about 450! Now I might get 300 on a good day. But if you eat enough carbs, most of that protein will go to building muscle.

But protein tends to fill you up faster. Its a larger molecule and harder to digest. Also, with every molecule of carbohydrate you consume, it carry's two molecules of water with it. Translation: more hydration, more water weight and more strength.

As for training, Im very biased. I only lift weights twice a week. I would say 4x a week is overtraining....for me. I didn't get over 200lbs under I went from 4-5 days a week down to 3. Now Im down to twice a week. All heavy, compound lifts. If I only lift twice a week, I gotta make it count.

I agree. Carbs are very overlooked when people try to bulk and end up with a cutting diet instead of a bulking diet. I'm also going to the gym twice a week. I may bump back up to three to make my workout true DC style, but I have to get used to the new job first.