losing strength

[quarry206]

Ever since i changed my workouts i have been losing strength on my bench. went from 425 (est) to about 400 (est) .. i'm 24, been working out for about 8 years off and on.. is there a chance my body has gotten use to what would be for most over training???? because i'm losing strength it seems


my estimates are made based on this website http://keithpayne.homestead.com/files/estmax1.htm ... i have always found it to be very good at least for my body

old break down of workout

day
1 bicep/back
2 chest/ tri
3 legs
4 bicep/ back
5 chest/ tri
6 abs
7 rest


New
1 chest/ back
2 quad/ calf
3 bicep/ back
4 hams/ glutes
5 traps/ shoulders
6 abs
7 rest



I know this sounds like a question for the workout forum... but most of the guys in that one will give me BB tips.. and my goal is powerlifting. the only reason i put effort into other muscles is because of my careers i need a good over all strength..

[boostedevo8]

first one looks better then the second.....but i like to add a shoulder work out atleat once a week...id add shoulders to day 6 on the old work out and keep it.... dude all this over training blah blah....i just depends on what your body is used to......i train everything twice a week or atleast try....i give my self a 2-3 rest before going back to that muscle group.....but on my rest days i just train something else....my only true rest day is sun....

[RJstrong]

first one looks better then the second.....but i like to add a shoulder work out atleat once a week...id add shoulders to day 6 on the old work out and keep it.... dude all this over training blah blah....i just depends on what your body is used to......i train everything twice a week or atleast try....i give my self a 2-3 rest before going back to that muscle group.....but on my rest days i just train something else....my only true rest day is sun....

overtraining is real and honestly IMO it's probably the mistake made most often. splits can change (and should change) but rest should always be consistent... if you don't rest your body properly you will begin to feel run down and ultimately feel weaker. my body type works best at 4 days on and 3 off... you may need to just experiment more to find what works best for you. in general i do think that most people training 5 days or more a week are

1. gung ho (which is fine)

2. overtrain & burn out quickly

3. aren't training hard enough (lack intensity)

i feel like i train so hard 4 days a week that there is no possible way i could come in on an off day and be effective... there is a point of diminishing returns for everyone, the trick is to find out what that point is. i actually like to take my body right to the point of feeling slightly overtrained, rest and start the process all over again... at 4 days a week this takes me approximately 3-5 weeks depending on the exercise. it's all about knowing your body and staying tuned in... remember more is not necessarily better.

[Doc.Sust]

your routine is set like a BBIng routine. not powerlfiting, if you are loking for strength, you have to change it up completely

[quarry206]

when i do bench, squats, deadlift, leg press, any of those i do low reps four min breaks with high weight....

all other movements and workouts i do high as wieght i can do 7-10 reps with 2:30 to 3 min breaks

like i said i relize my workout is not based on a true powerlifter, but between my military career and working at a prison... i need a good over all strength, not just the big three...

but all up untill know i have worked out each muscle twice a week, no juice, no creatine, nothing just some cheap protien powder.

[Doc.Sust]

when i do bench, squats, deadlift, leg press, any of those i do low reps four min breaks with high weight....

all other movements and workouts i do high as wieght i can do 7-10 reps with 2:30 to 3 min breaks

like i said i relize my workout is not based on a true powerlifter, but between my military career and working at a prison... i need a good over all strength, not just the big three...

but all up untill know i have worked out each muscle twice a week, no juice, no creatine, nothing just some cheap protien powder.

ok the ay to do this is use the big three as your first lift of training , after that, tahn move on to the auxillary work.

your break down
old
1 bicep/back
2 chest/ tri
3 legs
4 bicep/ back
5 chest/ tri
6 abs
7 rest


New
1 chest/ back
2 quad/ calf
3 bicep/ back
4 hams/ glutes
5 traps/ shoulders
6 abs
7 rest

my program for you
1, squats,(quads, glutes)calf work
2 chest /tri/rotator cuff(delt work)
3 day off
4 deads, hamstrings, traps
5 back, biceps, shoulders(if you need anymore. you may not since earlier in the wk you worked delts and traps)and anything else you may need a little extra work on
this is an in between powerlfiter BBer type of program. a little bit of both worlds

[Doc.Sust]

if you have been losing strength, this is the program to try, any change to what you are currently doing will help

[LukeNY]

Doc -

with this program you suggested, is this based on a week of training? Like, training two days, day off, two more training days, then two days off? Basically... how many days off after your 5 day program until you can start it again?

I ask because I'm having the same problem... I train each muscle group twice a week, I do chest/tris, back/bis/shoulders, and legs. I do three days of training, take a day off, and then repeat.

[lene28]

Well the first thing i noticed was you don't have any tricep work in your new program, that is a huge part of a big bench. As of now i am doing a combined BB/Powerlifting program. My strength and mass are going up; however when i get ready for a meet i do strictly Westside Barbell and my strength gains increase much more, here it is...

Monday- Chest/Tris
Tuesday- Back/Biceps
Wednesday- Legs
Thursday- off
Friday- Chest/Tris
Saturday- Back/Biceps (Heavy deadlifts are done on this day)

The first three days all the bench and squat never go over 3 reps and the auxillery work is 6-8 reps, all very heavy. The friday chest work is usually 8-10 reps and the auxillery work is 8-12 reps as well. On Sat. deadlifts are done heavy I usually just do singles and then the back and bicep work is 8-12 reps. I have gotten good results from this and I hope any of this helps.

[Doc.Sust]

Doc -

with this program you suggested, is this based on a week of training? Like, training two days, day off, two more training days, then two days off? Basically... how many days off after your 5 day program until you can start it again?

I ask because I'm having the same problem... I train each muscle group twice a week, I do chest/tris, back/bis/shoulders, and legs. I do three days of training, take a day off, and then repeat.

based on a wk of training,
example lift mon,tues, off wed, lift thurs , friday.. off sat and sun. repeat the next wk

[gorgorothsatanis]

I agree with RJ Strong, you are definitely overtraining. If powerlifting is your main focus, you need A LOT more recovery time than a casual bodybuilder. I know this from personal experience. Mike Francois the former Arnold Classic Champ started as a powerlifter and he recommends a 3 day a week training split (gasp!) More is not better when it comes to volume of training. Try this: Monday LEGS
Wednesday CHEST TRIS DELTS
Friday BACK AND BICEPS
Focus on one main powerlifting movement for each major body part and put the bulk of your effort into that (ie squat, bench, deadlift, overhead press, etc.) Oh yeah, and eat like there is no tommorrow as far as protein is concerned. Then see how your strength is in about a month or two. Later.