Big decrease in strength after 1st set

[immax01]

I'm not a beginner to lifting, i lifted for about 2 years before i got a hernia and had to take about 3 months off. Now i am returning to the gym and i noticed something strange:

Particularly when i am doing chest exercises, i will set the weight to be able to rep about 10-12. Ill do 12 reps on the first set, rest for about 45 seconds, and then the second set, i will only be able to do 4-5 reps with good form, and only 3-4 reps on the 3rd set.

I have never experienced this before so im not sure what to make of it. I have a protein/creatine/oats shake 2 hours before the gym, and Shock Therapy 15-30 mins prior.

Any ideas why this could be? Its been happening pretty consistently, especially with chest, since i returned to the gym 2 weeks ago.
Thanks!

[chazzy1864]

45 seconds isn't a very long rest period.

[immax01]

45 seconds isn't a very long rest period.

I was always under the impression that shorter rest periods are better (30 - 60 Sec.) I guess ill rest a bit more.

[beachguy498]

2 weeks is a short time being back, I'd use 2 minutes between sets and see how that works, or decrease (gasp!) the weight slightly for a while.

BG

[Retardo-pex]

I was always under the impression that shorter rest periods are better (30 - 60 Sec.) I guess ill rest a bit more.

If you are trying to get a decent training density then yes. If you are concerned with strength then no. Some people can rest for exactly 60 seconds and be pretty much recovered, others might need a few mins to feel the same.

[rbt]

I personally got more gains when i started resting for 2min after compound movements.

1 minute just wasn't long enough for me

[KurtyJ99]

Wow so you just returned, and now have no endurance....I wonder why OP good god

[WarlordMalice]

It'll take time to regain your muscle endurance. That was my biggest disappointment when I resumed lifting too but I just increased the rest time and am gradually lowering it as my endurance gets better.

[Hengman]

I take about 1:30 mins to 3:00 minute breaks since I go really high intensity at times...

Plus with the dropsets I do, it gets really hard to catch my breath when I'm done. I just want to puke at times.

However, if you're doing 45 seconds, that's the reason... You're not letting yourself in enough oxygen to go back into another set... The body will tell your when you are or not ready. It's mainly up on you.

[Dr Clay]

I'm not a beginner to lifting, i lifted for about 2 years before i got a hernia and had to take about 3 months off. Now i am returning to the gym and i noticed something strange:

Particularly when i am doing chest exercises, i will set the weight to be able to rep about 10-12. Ill do 12 reps on the first set, rest for about 45 seconds, and then the second set, i will only be able to do 4-5 reps with good form, and only 3-4 reps on the 3rd set.

I have never experienced this before so im not sure what to make of it. I have a protein/creatine/oats shake 2 hours before the gym, and Shock Therapy 15-30 mins prior.

Any ideas why this could be? Its been happening pretty consistently, especially with chest, since i returned to the gym 2 weeks ago.
Thanks!

When returning back from a layoff it's completely normal to be weaker and have less endurance. But, it seems that it's endurance that suffers the most.

So while you may (on your first set) be moving a weight comparable to what you used to do, your subsequent sets will suffer significantly due to this lack of endurance. This is COMPLETELY normal!

Best,

[Big_Carphuna]

Just got done deloading for a week...and found the same after my superman first set Monday...

Probably just an off day..