Why are my muscles falling off?

whiteheaddg

I am working out using All Pro's Simple Beginner's Routine - on 4th week of cycle 4. (For those not familiar it is basically a barbell-only compound routine 3x week broken down to heavy/medium/ight days with each week increasing reps until the end of the cycle - then you increase weight and start over.)

While I'm struggling on a few exercises this cycle, my main issue is bench press. Current bench working weight is 185. In mid-December I easily cleared two sets of 9 reps on my heavy day. I then went on vacation for 16 days with no lifting. My first day back lifting (2JAN) I was able to do a set of 9 and then a set of 7 at 185. Last week I managed a set of 7 and then a set of 5. This week a set of 5 and a set of 3. Not encountering any pain - weight just not moving.

Everything else is tracking (squats, rows, ovrhd press, deadlifts, curls), but I can't figure why bench is getting progressively worse.

I'm eating at a calorie surplus (diary is open to all). I've gained 10 pounds (155 to 165) since August.

Any guidance/suggestions would be appreciated. Thanks.

dirtnap63

Check or have someone check your form. Maybe when you came back after the layoff your form and technique fell off?

SideSteel

I am working out using All Pro's Simple Beginner's Routine - on 4th week of cycle 4. (For those not familiar it is basically a barbell-only compound routine 3x week broken down to heavy/medium/ight days with each week increasing reps until the end of the cycle - then you increase weight and start over.)

While I'm struggling on a few exercises this cycle, my main issue is bench press. Current bench working weight is 185. In mid-December I easily cleared two sets of 9 reps on my heavy day. I then went on vacation for 16 days with no lifting. My first day back lifting (2JAN) I was able to do a set of 9 and then a set of 7 at 185. Last week I managed a set of 7 and then a set of 5. This week a set of 5 and a set of 3. Not encountering any pain - weight just not moving.

Everything else is tracking (squats, rows, ovrhd press, deadlifts, curls), but I can't figure why bench is getting progressively worse.

I'm eating at a calorie surplus (diary is open to all). I've gained 10 pounds (155 to 165) since August.

Any guidance/suggestions would be appreciated. Thanks.

I can't explain WHY it's happening.

That being said though, I'd stick to the recommendations to the program and not reduce load unless you miss the reps on the 5th week of the cycle, per here:
http://forum.bodybuilding.com/showthread.php?t=137203123&page=1
http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

At week 5, assuming you miss the reps, I'd consider reducing the load enough to get you back into the slot.

_the_feniks_

How much time do you give yourself to recover between sets?
On your rest days, are you truly resting?

whiteheaddg

@Dirtnap63 - Good idea. I usually lift solo, but will ask one of the regulars I see to come over and critique my form. I did this for squats and it helped quite a bit.

@SS - I can guarantee I'll miss the 12/12 reps next week. I'll hold 185 for one more cycle. I really don't want to drop weight. I had visions of a 225 working weight in only two more cycles! I'll cave and drop if I don't make any progress next round. Thanks for the link to the FAQ for the routine - I have not seen that.

@_the_feniks_ - I give myself about 90-120 seconds between working sets. I do a four mile run on Tuesdays and Thursdays (easy pace, 30-32 minutes). Nothing on the weekends except dog walking (normally a two mile route).

Thanks for the advice/guidance.

SideSteel

@SS - I can guarantee I'll miss the 12/12 reps next week. I'll hold 185 for one more cycle. I really don't want to drop weight. I had visions of a 225 working weight in only two more cycles! I'll cave and drop if I don't make any progress next round. Thanks for the link to the FAQ for the routine - I have not seen that.

You probably won't hit 12/12 next week, I wouldn't expect it. If you're not even hitting 8/8 though it would make sense to me to reduce the load and build back up.

whiteheaddg

@SS - I can guarantee I'll miss the 12/12 reps next week. I'll hold 185 for one more cycle. I really don't want to drop weight. I had visions of a 225 working weight in only two more cycles! I'll cave and drop if I don't make any progress next round. Thanks for the link to the FAQ for the routine - I have not seen that.

You probably won't hit 12/12 next week, I wouldn't expect it. If you're not even hitting 8/8 though it would make sense to me to reduce the load and build back up.

You're right, of course. I just don't like the idea of going backwards - especially since I can't figure out the cause. I'll chalk it up to old age and keep plugging along. Thanks.

SideSteel

@SS - I can guarantee I'll miss the 12/12 reps next week. I'll hold 185 for one more cycle. I really don't want to drop weight. I had visions of a 225 working weight in only two more cycles! I'll cave and drop if I don't make any progress next round. Thanks for the link to the FAQ for the routine - I have not seen that.

You probably won't hit 12/12 next week, I wouldn't expect it. If you're not even hitting 8/8 though it would make sense to me to reduce the load and build back up.

You're right, of course. I just don't like the idea of going backwards - especially since I can't figure out the cause. I'll chalk it up to old age and keep plugging along. Thanks.

It makes sense to me that after a 16 day break you would potentially have some strength issues, I would have just expected those issues to have subsided since you're now 3 weeks into lifting after that long break.

Sarauk2sf

Couple of questions to see if there are any reasons we can work out as to the 'why'. Although most of these questions would be evidenced in your other lifts too.

- has you calorie intake and/or macro mix prior to your lifting session changed?
- any change in sleep?
- do you think your form is the same as before?
- any change in other exercise/non-exercise activity?

whiteheaddg

Couple of questions to see if there are any reasons we can work out as to the 'why'. Although most of these questions would be evidenced in your other lifts too.

- has you calorie intake and/or macro mix prior to your lifting session changed?
- any change in sleep?
- do you think your form is the same as before?
- any change in other exercise/non-exercise activity?

Hi Sara - thanks for the questions
1) Seven days of Christmas vacation was spent at my parents' house. LOTS of holiday eating (very little of it healthy). I'm pretty sure I was over-calorie/under-protein during that period. I gained no weight during that time - so there may have been a bit of muscle loss and fat gain. I plan on starting a cut at the end of the month - looking to lose some of the fat gained during my 10 lb increase over the past five months.
2) Nope - I average seven hours a night.. I try not to miss with my sleep (I like it).
3) I "think" so, but will ask someone to critique my form today.
4) None - my routine has been pretty stable since the summer

The root of it was likely the bad eating/no lifting over Christmas. However, I thought it would have manifested as a weak lift on my first day back with an increase over the past three weeks. Instead, it has gone in the reverse.

Again, thanks for the questions and your ideas.
Cheers - Dave

Sarauk2sf

Couple of questions to see if there are any reasons we can work out as to the 'why'. Although most of these questions would be evidenced in your other lifts too.

- has you calorie intake and/or macro mix prior to your lifting session changed?
- any change in sleep?
- do you think your form is the same as before?
- any change in other exercise/non-exercise activity?

Hi Sara - thanks for the questions
1) Seven days of Christmas vacation was spent at my parents' house. LOTS of holiday eating (very little of it healthy). I'm pretty sure I was over-calorie/under-protein during that period. I gained no weight during that time - so there may have been a bit of muscle loss and fat gain. I plan on starting a cut at the end of the month - looking to lose some of the fat gained during my 10 lb increase over the past five months.
2) Nope - I average seven hours a night.. I try not to miss with my sleep (I like it).
3) I "think" so, but will ask someone to critique my form today.
4) None - my routine has been pretty stable since the summer

The root of it was likely the bad eating/no lifting over Christmas. However, I thought it would have manifested as a weak lift on my first day back with an increase over the past three weeks. Instead, it has gone in the reverse.

Again, thanks for the questions and your ideas.
Cheers - Dave

Definitely a conundrum as you would have expected any negative impact to show during the first and maybe second weeks back but then improve. Hmmmm...I am a bit stuck as to what the problem is.

mmapags

@_the_feniks_ - I give myself about 90-120 seconds between working sets.

Try giving yourself a little more rest during work sets. At least 3 minutes. See if this doesn't cause more ATP-CP recovery and help. Might, might not.

whiteheaddg

@_the_feniks_ - I give myself about 90-120 seconds between working sets.

Try giving yourself a little more rest during work sets. At least 3 minutes. See if this doesn't cause more ATP-CP recovery and help. Might, might not.

Thanks. I'll try that today.

ncahill77

Did you change what time you are lifting or your meal quantities before lifting? I am significantly stronger in the gym as the day goes on and I have eaten more and have heard others talk about it as well.

alyssamiller77

If the only place you're having issues is your bench presses, I'm willing to bet you're form is off. Very few people actually fully understand the proper form (arched back, feet flat, shoulders rolled back, etc) needed to properly isolate the pectorals. Chances are your shoulders and everything are getting involved which results in early gains and then a big stall with no further progress. Look for some videos on proper form and see if your form matches.

whiteheaddg

Thanks to all for the advice. Bench is picking back up, though still not quite at pre-holiday reps. I decided to stick with 185 as I move into SBR Cycle 5. I am expecting all exercises to stall out in cycle 5 as I'm switching to a cut. Gained (intentionally) 14 pounds over the past six months and it's time to see what lies underneath the added fat.

@ncahill77 - I haven't thought of this, though it makes sense. I usually lift before work, but switched to afternoons because the mornings have been too cold for my walk to the gym. I think I've always lifted better in the morning - higher motivation. In the afternoon I'm mind-numb from work and ready to get home to the fam and a beer.

@intechpc - I may have been doing bench wrong my whole life. I keep a natural arch in my back - contact points are shoulder blades and butt - and my feet are flat, but not sure if I roll the shoulders back. I'll focus on this more. Thank you.

@mmapags - Gave myself three minutes between sets on my heavy days over the past two weeks. I think this has helped me squeak out an extra rep or two. Thanks.

chris1816

This is a little more extreme towards powerlifting bench press form but it does however address several common form mistakes people make:

http://www.youtube.com/watch?v=EHx1gYTA-Rw

The other simple thing that may be causing you to stall is doing overhead press and bench press on the same day; one usually suffers for the other and for a beginner routine having them overlap can cause issues; especially if recovery is not 100%. The former point is why I'm switching from a Push/Pull I was doing to just a basic modification to Starting Strength; spacing out Bench and Press to two different workouts.