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  1. #1
    Registered User ekeesser1's Avatar
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    Help! Im getting weaker?!

    Well to start off, i am 18 years old... about 5'9 and about 215 ish... a little overweight but currently loosing fat....ok so about a month ago, i started to see that ive been getting weaker and weaker as time goes on... before that i was gaining strenth consistintly... i work out 4-5 times a week, but dont overtrain(atleast i dont think so)... i dont have a set routine at the moment but usualy i do shoulders on monday... tuesday is back.. wendsday is chest... thursday is biceps.. friday is tricpes and legs...weekend off... i also do core about 2-3 times a week( is that a good workout?).... anyways ive been lifting for about a year and currently bench around 275 ish.. i was doing 305!!! I have no clue y i am getting weaker and im am getting pissed off and kind of discouraged.... i havent seen any loss in looks only strenth... only things that have changed are i am not taking protien any more and i am eating better/less.. i also lost about 20 pounds from doing cardio... i see how that could effect it a little bit but i am decreasing like crazy!! i still consume around 2000 calories a day so its not like im starving myself... so if you guys could help me out and tell me what i am doing wrong then that would be great.. also, give me a good high intesity splitbody workout routtine that is 4-5 times a week.. thank alot
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  2. #2
    Registered User suzu90's Avatar
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    Seeing that you're losing fat, like you said above, you will burn some muscle aswell, but don't worry about that actually..you'll regain it as soon as you're done with cutting due to muscle/strength memory if you've heard about it.
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  3. #3
    Registered User Devisty's Avatar
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    Very true dont worry! You'll be back up to your 305 in no time!
    Eat, Lift, Eat, Sleep.
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  4. #4
    XxSWELLINxX lilsteve83709's Avatar
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    try deloading for a week (going super light). your CNS is probably tired and needs a break
    www.Moarmuscle.com

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  5. #5
    T1SF for short the1satanfears's Avatar
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    You're getting weaker because you're not eating enough. Period.
    I squat ATG.
    I touch my chest when I bench.
    Only way to do it.

    *gaining*

    Reps stoners on site.

    DO NOT PM me looking for help. Just message me on AIM or Skype. I will not respond to any PMs asking for excessive help. Takes too much time. And no, I will not download the client you use. The1SatanFears on AIM, BCSTAAB on Skype.

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  6. #6
    Registered User pifer6455's Avatar
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    Over the summer i had a 3 day split, and i'm back in school so i have a 2 day split and i seem stronger with 2 days instead of 3 days idk why, maybe your workout is spread too far apart?
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  7. #7
    Registered User LexWochner's Avatar
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    Originally Posted by the1satanfears View Post
    You're getting weaker because you're not eating enough. Period.
    This. I assume your workouts are relatively intense, as 305 is certainly a respectable number. That means 2k calories just is not going to cut it.

    Solution? Eat more. Problem? Gain weight.

    Can't have it both ways. Either cut and lose weight and strength or bulk to gain both. My suggestion would be to continue cutting until you are happy, then gradually add more muscle and strength while keeping fat at a minimum.

    Also, check out Madcows 5x5 strength program.
    Pain is progress.
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  8. #8
    Registered User chrislongy's Avatar
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    Originally Posted by lilsteve83709 View Post
    try deloading for a week (going super light). your CNS is probably tired and needs a break
    cns?
    xbox gamertag- CT RENO, gears of war 2 FTW
    I do now what others won't - so I can have later what others can't.

    how come everytime i post in a thread thats says "post for reps" no one ever gives them to me? I mean come on, I could really use them.
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  9. #9
    XxSWELLINxX lilsteve83709's Avatar
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    Originally Posted by chrislongy View Post
    cns?
    central nervous system
    www.Moarmuscle.com

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  10. #10
    Registered User ekeesser1's Avatar
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    yo im about to add you on xbox live lol.. and thanks for the help
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  11. #11
    Registered User Italiantank26's Avatar
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    Same thing happened to me, I'm 5'9, and I was about 220 and could bench 315, but Ive lost about 30 pounds, and I currently weigh around 190, my bench went down, but not by a lot, I can probably put up about 300, but only on days when my chest has fully recovered, and I do low reps.
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  12. #12
    Registered User ekeesser1's Avatar
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    lol wow u sound just like me!! i was about 225-230 trying to get down to about 190... how did u lift when u were loosing weight? what was ur routine?
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  13. #13
    Registered User Italiantank26's Avatar
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    Originally Posted by ekeesser1 View Post
    lol wow u sound just like me!! i was about 225-230 trying to get down to about 190... how did u lift when u were loosing weight? what was ur routine?
    I work out around 4 times a week, usually start of with bench, warming up with 10x225, then just add 10 lbs after each set, till I cant bench. Sometimes I'll do 5x10, start at 195 and add 10 lbs. On days when I want to bench really heavy I'll do 5x5, starting at 225, then usually working my way up to 305. Days I don't bench I do db bench, usually 4x10, from 65-80. I do shrugs, different variations of curls, triceps, shoulders, and back. When my upper body is sore, I squat and do lunges. It's tough lifting when losing weight, I went a week with almost no carbs, and my body was exhausted, I was only consuming 1800 calories while working out almost every day and trying not to lose my strength. Expect your gains to go down a little, but if you do it properly you won't lose much. I only lost 10 lbs off my max bench, and I've actually grew a little stronger in other areas. Just keep your protein up and your good.
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  14. #14
    Registered User LILpainLILgain's Avatar
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    Originally Posted by suzu90 View Post
    Seeing that you're losing fat, like you said above, you will burn some muscle aswell, but don't worry about that actually..you'll regain it as soon as you're done with cutting due to muscle/strength memory if you've heard about it.
    not trying to contradict or anything but i heard muscle memory is a myth
    180 Bench
    290 Squat
    300 Deadlift
    160 Clean

    Im a wrestler, not a bodybuilder.

    Dont make fun of me for being 130, make fun of me for being short
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  15. #15
    Registered User MustangNate007's Avatar
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    y arent you taking protein any more
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