Question for trainers

[alaska08]

So I just got back from the gym, and I have never been more disappointed or discouraged... I was unable to lift what I have been lifting or go up in weights for bench and deadlifts.

I have been doing Starting Strength for about 5 or 6 weeks straight now and seen great gains (bench went up from 175 to 210).

But today I struggled with all my exercises and couldn't even finish the rest of my work out... I am trying to figure out what the hell is going on.

Do I need to take a week off and rest? I didn't take any creatine today (usually take 5mg in the morning and 5mg post workout). Could that have something to do with it?

[Exa123]

So I just got back from the gym, and I have never been more disappointed or discouraged... I was unable to lift what I have been lifting or go up in weights for bench and deadlifts.

I have been doing Starting Strength for about 5 or 6 weeks straight now and seen great gains (bench went up from 175 to 210).

But today I struggled with all my exercises and couldn't even finish the rest of my work out... I am trying to figure out what the hell is going on.

Do I need to take a week off and rest? I didn't take any creatine today (usually take 5mg in the morning and 5mg post workout). Could that have something to do with it?

Sounds to me like your in need of a deload, i usually prescribe after 5-6 weeks of continuous heavy lifting to reduce volume (sets) back some and intensity (load on bar) to 70% for a week.

Nothing to do with pre/post creatine just simply there is only so much heavy lifting week to week progression your body can take before CNS has had enough and it starts to decline. For future i would do a 5 week heavy lifting phase then week 6 perform a deload (then back onthat way you can refresh CNS, joints, tendons etc. before it starts to decline

[BSCSCS]

You may have the AIDS.

Seriosly though, what he said. Is it just this past workout that this happened or has it been a trend for several workouts? Some days you just don't have it mentally or physically. Do you usually take your creatine with a sugary drink? If so you may have been lacking some carbs that you normally have during your workout which could cause your bad day in the gym.

[labradarep]

So I just got back from the gym, and I have never been more disappointed or discouraged... I was unable to lift what I have been lifting or go up in weights for bench and deadlifts.

I have been doing Starting Strength for about 5 or 6 weeks straight now and seen great gains (bench went up from 175 to 210).

But today I struggled with all my exercises and couldn't even finish the rest of my work out... I am trying to figure out what the hell is going on.

Do I need to take a week off and rest? I didn't take any creatine today (usually take 5mg in the morning and 5mg post workout). Could that have something to do with it?

You have adapted to the workouts. Time to change things up

[jules_d1]

You have adapted to the workouts. Time to change things up

if he'd adapted, wouldnt his weights just be stagnant rather than going down?

[flexapeal]

Sounds like you need to take a little break. Take a week off and see how you feel. Then theres days when you just don't feel that strong. Nothing wrong with that it happens to everyone. Theres also nothing wrong with lifting a little light every now and then, it keeps your muscle guessing and evolving. Its a good idea to change a routine up about every 6 to 8 weeks. Don't worry man your fine.

[JulianBee]

My take is that you need to deload and/or change your program. Personally, when I become mentally tired of a program I begin to go through the motions and ultimately my progress stalls.

[Exa123]

My take is that you need to deload and/or change your program. Personally, when I become mentally tired of a program I begin to go through the motions and ultimately my progress stalls.

Even if he changes his program, id still reccomend a deload - makes no difference to CNS, joints etc if he has tapped out on Starting Strength takes no deload then hits up another program at close to max intensity.

But i do agree to periodization and changing programs (making sure they are not similar in structure) every 6-8 weeks.

[CaliBakes]

had the same thing happen to me, listen to these guys, take a week off!!

[alaska08]

What type of program would you recommend to switch to? Like I said earlier, I have been doing Rips Starting Strength for about 6 weeks. and how would I deload my current work out?

[bornagain9]

A lot of things could have factored into your poor training day. Is this ongoing? did you sleep well the night before? did you prime your system (food) for your training session? Maybe you need to take some time off or look at making modifications to your training program.

[Keltron]

A lot of things could have factored into your poor training day. Is this ongoing? did you sleep well the night before? did you prime your system (food) for your training session? Maybe you need to take some time off or look at making modifications to your training program.

i agree.. there are SO many factors... previous nights sleep, mental state, hydration levels, not enough food prior to, not the right foods prior to.

[LouV]

agree with the two above. it could have just been a bad day. it happens. go in for your next session and if it happens again THEN take some off. Or you may walk in and have a great day and thus this one was just a fluke. Don't over think it just yet.

[alaska08]

Thanks guys. I took today off, like I normally would. I am going to go in tomorrow and see how it goes.

What would be a good program to continue on after Starting Strength?

[JulianBee]

Thanks guys. I took today off, like I normally would. I am going to go in tomorrow and see how it goes.

What would be a good program to continue on after Starting Strength?

If you want to try something new, try 2020 Wellness' Growth Stimulus Training program

http://forum.bodybuilding.com/showth...hp?t=121353501

[MVP]

So I just got back from the gym, and I have never been more disappointed or discouraged... I was unable to lift what I have been lifting or go up in weights for bench and deadlifts.

I have been doing Starting Strength for about 5 or 6 weeks straight now and seen great gains (bench went up from 175 to 210).

But today I struggled with all my exercises and couldn't even finish the rest of my work out... I am trying to figure out what the hell is going on.

Do I need to take a week off and rest? I didn't take any creatine today (usually take 5mg in the morning and 5mg post workout). Could that have something to do with it?

How many hours of sleep are you getting?
What's your diet like?

[alaska08]

How many hours of sleep are you getting?
What's your diet like?

Usually 8-10 hours a night. My diet is good. Lot of chicken and fish. Whole grain pasta and bread. peanut butter. Rice. Oats. Beans. Berries. bananas. I have Whey and Casein protein shake mix. Also take a multivitamin

[Exa123]

Usually 8-10 hours a night. My diet is good. Lot of chicken and fish. Whole grain pasta and bread. peanut butter. Rice. Oats. Beans. Berries. bananas. I have Whey and Casein protein shake mix. Also take a multivitamin

Well thats all well and good that your eating those foods but what matters more is if your eating in a calorie surplus to support muscle repair and growth?

[labradarep]

if he'd adapted, wouldnt his weights just be stagnant rather than going down?

Could be one or the other. Good point!

May be over or under recovering. May be nutrient deficient. Depends on Fiber type distribution (genetics). Could be a million things? The trick is to keep accurate written journal . Change 1 or 2 things at a time and look for patterns. If you change too much at once and get results you will have a hard time trying to figure out what change produced the results. Then you can adjust accordingly.

[alaska08]

Well thats all well and good that your eating those foods but what matters more is if your eating in a calorie surplus to support muscle repair and growth?

I eat my ass off since im on a bulk. I don't think eating enough has been a problem. Weight gains have been very good.

[vanfreak]

I eat my ass off since im on a bulk. I don't think eating enough has been a problem. Weight gains have been very good.

I'd recommend taking a week off and doing yoga in that week..I get good results from clients who've doen that!

[Exa123]

I eat my ass off since im on a bulk. I don't think eating enough has been a problem. Weight gains have been very good.

ok sweet, honestly i just think you need a deload....not a week off, or yoga!

[TARHEEL14LIFE]

you hint that your energy levels are low from the start of the workout, some of these guys have mentioned the diet as proabably the key, and i agree it seems like you have the protein daily needs down but it sounds like you are not getting the amount of carbs you would need to handle your resistant training, no carbs means no or low glycogen levels stored in your muscles and liver.

[alaska08]

you hint that your energy levels are low from the start of the workout, some of these guys have mentioned the diet as proabably the key, and i agree it seems like you have the protein daily needs down but it sounds like you are not getting the amount of carbs you would need to handle your resistant training, no carbs means no or low glycogen levels stored in your muscles and liver.

I eat a ton of carbs (or at least I think). I usually eat a lot of pasta rice and bread (all whole grain)