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Started By
Message
Taking a while to get stronger
Posted on 2/19/23 at 5:27 pm
Posted on 2/19/23 at 5:27 pm
Turning 44 this month and I’m sure that plays a role, but damn it’s hard getting the gains back.
I haven’t worked out consistently in a long time, and started again in late November. Using bench press as an example, I’ve slowly worked my way up to 60 reps with 135 before failure. Increased weight to 185, and struggle to get 6-7 reps per set. It doesn’t seem to be getting any better either. I’ll use some variation. DB bench, resistance band bench, floor bench, etc. Along with flies, and incline.
I typically lift in the morning before eating. I fast until noon, then usually have lunch and then a protein later on in the afternoon.
Will the strength come back in time? Should I be doing something different or more? Any help would be appreciated. Squats are even worse. I’m a total bitch in that department right now.
I haven’t worked out consistently in a long time, and started again in late November. Using bench press as an example, I’ve slowly worked my way up to 60 reps with 135 before failure. Increased weight to 185, and struggle to get 6-7 reps per set. It doesn’t seem to be getting any better either. I’ll use some variation. DB bench, resistance band bench, floor bench, etc. Along with flies, and incline.
I typically lift in the morning before eating. I fast until noon, then usually have lunch and then a protein later on in the afternoon.
Will the strength come back in time? Should I be doing something different or more? Any help would be appreciated. Squats are even worse. I’m a total bitch in that department right now.
7
Posted on 2/19/23 at 5:37 pm to TheBob
quote:
I typically lift in the morning before eating.
I'm 43 and can't lift heavy in the morning. I have to wait until the afternoon or evening to get full strength. It sucks because I'm a morning person, too.
I usually put up 235-245 on the bench for my 3x5 sets, but if I were to try in the morning I would struggle to get 205.
Try shaking up your schedule. Good luck.
Posted on 2/19/23 at 6:06 pm to TideSaint
Will give it a shot, thanks
Posted on 2/19/23 at 6:23 pm to TheBob
quote:
60 reps with 135 before failure. Increased weight to 185,
Certainly we aren’t talking about 60 unbroken reps?
Posted on 2/19/23 at 7:08 pm to BigPerm30
No, sets of 10
Posted on 2/19/23 at 7:35 pm to TheBob
What are your goals? Are you striving for personal best numbers? Trying to build mass? Get cut?
Posted on 2/19/23 at 8:18 pm to TheBob
Well, you probably do not have a plan and just going to gym and moving some weight.
Get a plan.
PPSA is the go to here now (I really need to start that one) or my favortite 531. Both of those are longer term more methodical gains.
If you want to ramp up, hit up a linear progression like Stronglifts 5x5, Starting Strength or Greyskull. Those you will be adding 15lbs to your training weight over ever 2 weeks.
Which ever way, find a plan and stick to it.
Get a plan.
PPSA is the go to here now (I really need to start that one) or my favortite 531. Both of those are longer term more methodical gains.
If you want to ramp up, hit up a linear progression like Stronglifts 5x5, Starting Strength or Greyskull. Those you will be adding 15lbs to your training weight over ever 2 weeks.
Which ever way, find a plan and stick to it.
Posted on 2/19/23 at 10:03 pm to TheBob
If you’re doing sets of 10 at 135, why would you expect more than 6 or 7 at 185?
I agree with Darth, you need a program. There needs to be a progression.
I agree with Darth, you need a program. There needs to be a progression.
Posted on 2/20/23 at 6:44 am to TheBob
Did you really go from 135 to 185? What happened to 140?
That’s also IMO a lot of volume on bench at 44 - sure your shoulders can hold up long term?
I’m 40 and my favorite bench methodology right now is a solid warm up and then work up to a heavy 3-5. Fan of intensity, not volume on bench myself.
That’s also IMO a lot of volume on bench at 44 - sure your shoulders can hold up long term?
I’m 40 and my favorite bench methodology right now is a solid warm up and then work up to a heavy 3-5. Fan of intensity, not volume on bench myself.
Posted on 2/20/23 at 8:28 am to DarthRebel
I do not have a plan. I map out and make sure I’m hitting all muscle groups for the week. No real rhyme or reason behind weight and reps. I’m still trying to find out what I can and can’t do.
While about to be 44, my brain I guess is still in its 20’s to where strength used to shoot up fast.
Thanks for all the advice
While about to be 44, my brain I guess is still in its 20’s to where strength used to shoot up fast.
Thanks for all the advice
Posted on 2/20/23 at 8:34 am to TheBob
quote:
I do not have a plan. I map out and make sure I’m hitting all muscle groups for the week. No real rhyme or reason behind weight and reps. I’m still trying to find out what I can and can’t do.
Then you are in the same boat I was before I started PPSA. Since starting on their plans I have had massive gains across the board on every lift and what is weird is that the set-up goes against a lot of rules that I had learned from my previous research into lifting.
Posted on 2/20/23 at 8:39 am to TheBob
Yeh that's a lot of volume. Not the best for gaining strength. Try to build your sets IWDR. (increasing weight decreasing reps)
Bench 135 x 10 set one. Then 155 x 8. Then 185 x 6. Then 205 x 3-4. Don't go to failure on any sets, but do AMRAP safely on the last set. If you crank out an easy 8 at 155, don't do 9-10 just because you can. Save it for 205.
Once you can start hitting that 205 for 5 reps, bump your starting weight up 10-20 lb.
Do similar with your compound leg and back movements of choice. Then do more volume with your supplemental exercises (flies, curls, quad extensions, etc).
Not as good as a program, but better than what you're doing. If you just try to get stronger by doing nothing but 6 sets of 10 at 135 you're gonna have a really hard time (not just you, anybody, even younger guys).
Also make sure you're eating. Gonna be hard to gain any muscle if you're doing 2000 calorie days with 100 g protein. Which is generally what people are getting if they don't pay any attention to it.
ETA - just saw you posted a short eating synopsis. I'll bet you aren't eating nearly enough. No food til noon, lunch, protein snack, and I assume dinner. That won't get the job done. I am not a fan of IF, I know some love it, but it's damn hard to get your calories in. I'd add breakfast at the very least (before lifting) and a protein snack between breakfast and lunch.
Bench 135 x 10 set one. Then 155 x 8. Then 185 x 6. Then 205 x 3-4. Don't go to failure on any sets, but do AMRAP safely on the last set. If you crank out an easy 8 at 155, don't do 9-10 just because you can. Save it for 205.
Once you can start hitting that 205 for 5 reps, bump your starting weight up 10-20 lb.
Do similar with your compound leg and back movements of choice. Then do more volume with your supplemental exercises (flies, curls, quad extensions, etc).
Not as good as a program, but better than what you're doing. If you just try to get stronger by doing nothing but 6 sets of 10 at 135 you're gonna have a really hard time (not just you, anybody, even younger guys).
Also make sure you're eating. Gonna be hard to gain any muscle if you're doing 2000 calorie days with 100 g protein. Which is generally what people are getting if they don't pay any attention to it.
ETA - just saw you posted a short eating synopsis. I'll bet you aren't eating nearly enough. No food til noon, lunch, protein snack, and I assume dinner. That won't get the job done. I am not a fan of IF, I know some love it, but it's damn hard to get your calories in. I'd add breakfast at the very least (before lifting) and a protein snack between breakfast and lunch.
This post was edited on 2/20/23 at 8:55 am
Posted on 2/20/23 at 8:40 am to bad93ex
I’m sort of in the same boat too
Looking at the PPSA, what are some of the recommendations to try first?
Looking at the PPSA, what are some of the recommendations to try first?
Posted on 2/20/23 at 8:50 am to TheBob
I like many like IF, but NOT when I am trying to gain strength. The two do NOT go hand in hand IMHO. I use IF when trying to lean out. To gain strength it helps to be in a slight caloric surplus. Plus, to train in that fashion (anerobic) it helps to fuel your workouts with carbs beforehand. I train for strength, and there is a noticeable difference in my strength levels, especially upper body, when I train later in the day after a few meals and much hydration. I get it, you cannot always train when you want. I would also follow some sort of progression with your lifting, you need to cycle/peak your strength over time, several of those apps can help.
Posted on 2/20/23 at 9:09 am to LSUSports247
OP...get on a plan not written by you, promise you arent smarter than many of the best programmers in the world.
OP you need to run greyskull lp aesthetics template or ppsa young grasshoper imo.
in general you will kind of see the following progressions suggested here
novice:
Greyslull lp or bed rock by power athlete if an ahtlete. gslp aesthetics template for most. other suggestion would be 531 beginner prep school from forever book.
then after 3 resets on deadlift you can move on
intermeddiate:
default here for gen pop would be PPSA starting with young grasshopper or 531 BBB or any baker barbell program. Greyskull programming works good here.
or for athletes Defrancos WS4SB/power athlete field strong
madcow/texas method for pure strength
or Kinobody for those who dont really enjoy lifting
if into bodybuilding i suggest greyskull powerbuilding book.
advanced:
from there you can run any of the ppsa programming or 531 if balance is the goal or move onto to meadows mountain dog training/DC training/fortitude training if you goal. RP programming also is good here is bodybuilding.
OP you need to run greyskull lp aesthetics template or ppsa young grasshoper imo.
in general you will kind of see the following progressions suggested here
novice:
Greyslull lp or bed rock by power athlete if an ahtlete. gslp aesthetics template for most. other suggestion would be 531 beginner prep school from forever book.
then after 3 resets on deadlift you can move on
intermeddiate:
default here for gen pop would be PPSA starting with young grasshopper or 531 BBB or any baker barbell program. Greyskull programming works good here.
or for athletes Defrancos WS4SB/power athlete field strong
madcow/texas method for pure strength
or Kinobody for those who dont really enjoy lifting
if into bodybuilding i suggest greyskull powerbuilding book.
advanced:
from there you can run any of the ppsa programming or 531 if balance is the goal or move onto to meadows mountain dog training/DC training/fortitude training if you goal. RP programming also is good here is bodybuilding.
Posted on 2/20/23 at 9:43 am to TheBob
Get your testosterone levels checked. Your age is prime for low T.
Posted on 2/20/23 at 10:43 am to lsu777
I didn't know there was a Greyskull Powerbuilding. Interesting
Posted on 2/20/23 at 10:43 am to TheBob
Sounds like you've been training for muscular endurance or hypertrophy instead of absolute strength. Try to lower the reps per set and up the intensity if you want to see more strength improvements. Agree with following a strength-based program though.
Posted on 2/20/23 at 1:14 pm to lsu777
I just downloaded the Young Grasshopper workout. Two questions
When to do the cardio sets? I’m assuming right after big four lifts? With or without rest for cardio sets?
Since weight is % of Max, when to re-test max?
When to do the cardio sets? I’m assuming right after big four lifts? With or without rest for cardio sets?
Since weight is % of Max, when to re-test max?
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