Losing Strength

[GRIM]

The trainer at my gym constantly tells me I am over training. I know my normal workouts are brutal, I however make gains and do not feel like I workout if/when I shorten my workout.

I however decided to unload a bit. For the first week I was sore from doing literally 1/3 of my normal workout. My sets went way down, reps went down as well as how many different exercises I actually performed.

At first I did feel a little strength gain in the movements I was doing, it took only about 2 weeks for that to stop though. Now I feel weaker on not only the few movements I was doing, but much weaker on the movements I stopped doing.

Anyone else have this problem? I think my body was simple accustomed to the long work outs. I work at home so I get plenty of rest, perhaps this is why I can take the 2-2 1/2 hour workouts.

Well anyways I decided to go back to my normal workout this week. Slowly, about 80% perhaps of my normal. I did upper back with free weights 'was doing it with machines during my unloading phase' went to do legs lower back the next day and took my back out on deads. I wasn't even doing much, I think my back simply was not used to my normal routine anymore.

Will be back to my normal routine and see what happens.

[Shasta]

Well 2-2 1/2 hours is alot
ideal 1 1/2 at the most should be plenty with weights.

what does your routine look like and i can probably help better

[GRIM]

I've tried the 1 - 1 1/2 hour workouts, they just don't usually cut it for me.

Today for instance I didn't do my full workout but it went something like this
3-4 sets of each movement, most movements 6 or less reps. I know it sounds over kill, I however get results and if I do less I lose instead of gaining.
In grip press, reverse in grip, pause press, fast twitch press
incline close grip, incline reverse close grip, incline wide grip, incline reverse wide grip
decline close grip, decline reverse close grip, decline wide grip, decline reverse wide grip
Weighted dips.

Normally I'd then go hit the cable machine, possibly do some skull crushers, etc as well.

Again it sounds like alot, I however do the in grip to hit my tri's the wide grip and different forms hit my lats and outer chest. All and all I love the workout.

[Shasta]

hey what ever works right?
It does seem like a bit much. when you shortened the workout did you switch up your lifts from week to week?

I spend about an hour-hour and a half on one muscle group

usually 4-5 sets per workout and 3-4 different lifts depending on reps in each set. you may just have that type of body. but tha is an awefully lot of pressing in one workout IMO. how many days a week you train?

[GRIM]

Yep I switched up what I was doing. I've tried shorter sessions multiple times now, every time I lose and lose bad.

I workout 6 days/sessions a week minimum. I used to get in about 7-8 sessions a week, but have shortened that down a bit.

My body is normally big/strong, I gain very easily. Even after an insane 2 1/2 hour workout I rarely feel any soreness.

[Shasta]

YEah i can work out for long periods of time. I jsut read that it degrades testosterone after the hour mark

[GRIM]

YEah i can work out for long periods of time. I jsut read that it degrades testosterone after the hour mark

I don't doubt that, some days I'll feel totally spent at the end.
Many days though I don't even feel 'warmed up' until 30 minutes or so into it.

[Shasta]

yeah i hear that brother. today i did 16 sets on chest and 8 on shoulders in an hour

[ironmike]

I don't doubt that, some days I'll feel totally spent at the end.
Many days though I don't even feel 'warmed up' until 30 minutes or so into it.

i know yor problem very well.it is all mental,you have to find it within your self to keep going.i have been in your situation for the last week and still grinded it out,ignored my tiredness "yelled light wieght mother ****er!" and broke my prevoius record on deads.
its all focus.dont change your routine grind threw it like a mad man and never give up.

[judge1962]

I Train My Entire Body every Day! And When I Take A Day Off I Loose Strength Instantly.

When I'm "Off" I'll Cut My Sets Down. But Still Hit The Whole Body.

I'm Thinking About Splitting It With Legs In The Future. When I'm Squatting. But For Now I've Made Remarkable Results With My Routine.

Grim Your Not Alone. even If I Take 2 Days Off I Loose Strength.

When Youe "On" You Should Do More Volume. Less When Your "Off"

Good Luck!

;)

[Shasta]

I only hyave endourence now:( my joints feel hella better. I agree with judge tho while on hit it harder while off take it easier hence over training