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Help,All my strength is gone



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  #1  
Old 05-19-2009, 09:48 PM
Holmes Holmes is offline
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Default Help,All my strength is gone

hello,Im 23 and have been lifting for about 4 yrs,Well im 6''1 and weighed 250 about 4 months ago,I thought i was getting to bulky and big ,(like a powerlifter)So I Cut 40 pounds,I weigh 210 Know.I look alot better ,Im pretty ripped know and almost have a 6 pack,Ever one I know are real amazed how I look now,
Okay here's my problem,I look good and strong,But I feel like a embrassement at the gym,I used to bench over 275 several times,But now I struggle to bench 225 8 timesThis is the same with all my other muscle groups,My goal is to get my six pack ,But I still want to lift a decent amount of weight,What can I do,I take protien ,creatine and ripped fuel,And pretty much just eat cerral,tuna or chicken sandwiches,boiled eggs and rice and some veggies.

thank you
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Old 05-19-2009, 09:51 PM
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Read the stickies.
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Old 05-19-2009, 10:30 PM
Holmes Holmes is offline
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I wet through the stickys and they are very good,Alot of the info I already go by,the only thing I can think of is Im under eating ,But i still eat enoughl,9im never starving,what do you think
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Old 05-19-2009, 10:35 PM
Holmes Holmes is offline
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Quote:
Originally Posted by Holmes View Post
I went through the stickys and they are very good,Alot of the info I already go by,the only thing I can think of is Im under eating ,But i still eat enoughl,im never starving,what do you think
how do i edit the post,I maid some spelling errors ,sorry,fixed them in the quot
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Old 05-20-2009, 04:17 AM
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Old 05-20-2009, 04:19 AM
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You lost a lot of weight quickly, which means you lost some muscle along with the fat. Your diet wasn't good. Protein intake was likely too low. Calories were very low. It's a combination of different things. Post up your diet and your routine if you want help. Be specific.
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Old 05-20-2009, 06:31 PM
Plateau Plateau is offline
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First of all, 225 lbs for 8 reps is phenomenal strength not many people can do that. If this is legit, then you could be able to workout with low reps (4-6) with 225 which is 15 more pounds than you weigh, there's nothing at all embarrassing about that.

If you lost strength during your cut, it's natural. Especially since you cut 40 pounds, that's a lot of weight, I would actually be surprised if you maintained the same strength during your cut.
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Old 05-20-2009, 08:43 PM
Holmes Holmes is offline
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Quote:
Originally Posted by Ross86 View Post
You lost a lot of weight quickly, which means you lost some muscle along with the fat. Your diet wasn't good. Protein intake was likely too low. Calories were very low. It's a combination of different things. Post up your diet and your routine if you want help. Be specific.
Thanks for the replys,

Here's my diet, I pretty much eat the same thing's everday

1 mourning )Huge bowl of ceral,black coffe and a 50 gram protien/creatine shake
(then i go straight to the gym stay there for at least 2 hrs)I ride my bike to the gym 3 miles .
2)right after the gym 50 gram protien shake/creatine
3 lunch) I have 1 sandwich ,It will be chiken tuna or peanut butter or jelly
4 dinner)One huge plate with rice veggies and some type of meat and chiken
5)before bed I drink 1 more 50 gram protien shake,no creatine

I drink no soda or junk food

Monday 12-20 mile mountain bike ride with dad
Tuesday ride bike to gym,chest only
Week 1 heavy weight ,standard incline flat decline bench press
Week 2 Meduim weight ,dumbells
Week 3 light wieght 5x10 reps each 135pounds ,standard decline flat bench press + heaving using machines
( I switch it up each week)
After chest work out ,30 min abs ,then 30 min kickboxing or grappling
Ride bike home

Wedsday ,back and biceps
3x10 pullups 3x10 chinups
4x10 preacher curls 60,70,80,90 pounds
4x10 (that back excirse you do on the flat bench lifting up the dumbells) 70,80,90,100 pounds
4x10 reps on the trap machine's
4x10 reps on about 3 other back machine's
hammer curls ,60,50,40,30 25 pounds ,try to get 10 each arm
Same thing regulare culrs ,
Then pull ups chin ups with some one holding my feet till failure ,
30 min kickboxing ,30 min abs ride bike hone

Thursday
shoulders and neck

With shoulders and neck,one week I use machine's and the other week dumbells

Always heavy,then light(burnout at end )

30 min abs 30 min kick boxing

Friday, legs and triceps

Triceps 4x10 skull crushers ,70,80,90,100 pounds
Same thing with single dumbells
Tricep pull downs ,4x10 I go up to the most wieght the machine can go
,then about 3 other machiens

Legs one week with bar free weights
next week machines only always heavy

Weekends hiking ,tennis ,bikeriding ,kickboxing or BJJ

thanks sorry I dont now the names of alot of the exirces i do
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Old 06-01-2009, 10:01 PM
Andrew Andrew is offline
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Hi Holmes.

I can understand what you mean about your loss of strength, and I can definitely relate as to what it's like just maintaining the same strength and not gaining any.

Personally, I could handle losing some strength when it comes to pulling movements i.e. Back, Hamstrings, etc....but I HATE IT when I lose strength with my pushing movements like shoulder presses, bench, tricpes, etc

I am now a U.S. Marine but I bring that up because before I left for officer training, I plateaued badly and was just lifting to maintain with out knowing it. So, I graduated from training and I was in great physical shape with the calisthenics and running long distances. I lost muscle mass but mostly strength. I used it as an opportunity to start from scratch, use the time off from the gym as a plateau breaker, and change up my workout.

When it comes to chest training, I am heavily involved with barbell movements before I use dumb bells, etc. I trained starting with bench press at each chest day and then moving onto incline bench. After three months I began to plateau again and changed my chest work out up slightly, but boy did it work.

I began my chest training with the barbell incline bench doing 5 sets of 8 reps and then moving on to bench press; doing my best there even though my chest was now fatigued. After 9 months of following this routine I was able to rep 225 eight times on the incline. I moved back to my old way of training, and I was then able to push more weight for more reps on the bench press like never before. Before, 275 was impossible for me to push, but after focusing on incline for some time, 275 on the flat bench came very easily.

**Sorry for the long story/post but this is something that definitely helped for me**


It was a small change that I had to be patient with, but
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  #10  
Old 06-07-2009, 03:44 AM
michael.t.ro michael.t.ro is offline
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Could it be some kind of emotional or psychological stress?
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