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      11-08-2011, 08:39 PM   #1
len56
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gym cycles.. what am I doing wrong?

Some days, I just can't lift at all. Like today I dropped 30 pounds on the chest press?? Does anyone else get random off days? Other days I go up from my normal weights and still find it easy?

Most days are normal and I maintain the same weight, and I'm fine with that, just dropping weight for no apparent reason is irratating (last time I worked chest was 4 days ago, so it shouldn't be overworked?)


I go every other day, and alternate workouts, so I work the same muscle groups every 4 days (3 full rest days in between). I just started this routine though so maybe that's messing me up? (Old routine was going every 2 or 3 days and doing everything)

Any ideas?
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      11-08-2011, 08:49 PM   #2
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Sometimes your body just needs rest. You can tell when you are fatigued and you just need to let yourself recover. I'll take a week off of working out when I feel this way and just do cardio before I go back to lifting. I feel rejuvenated when I do this. It can also be psychological. If you don't feel like working out, your body will respond that way.
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      11-08-2011, 09:39 PM   #3
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not unusual. In fact, thats how I feel today
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      11-08-2011, 09:39 PM   #4
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You will have good days and you will have bad days. The secret is not to push it too hard on the bad days in order to avoid injury.
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      11-08-2011, 11:30 PM   #5
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How is your diet?
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      11-09-2011, 12:02 AM   #6
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recovery depends on the individual. sometimes you just need more rest... i have a trainer friend who squats once every two weeks because it's so taxing on his body. another one of my friends sometimes takes whole weeks off to rest (like once every two or three months). if your body says no, just listen to it.
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      11-09-2011, 12:28 AM   #7
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alright thanks guys, good to know its not just me. I'll take a few days off and recharge.

Quote:
Originally Posted by aarwilli View Post
How is your diet?
usually pretty good, sometimes i pig out. what kind of foods would make you feel tired at the gym? i'm not overweight (actually, I'd like to gain weight, any suggestions for healthy calorie dense food? lol)
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      11-09-2011, 06:51 AM   #8
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Are you logging your lifts?
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      11-09-2011, 02:29 PM   #9
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Are you logging your lifts?
not really, I keep track of what I do but thats it


should I do pushups or something during my rest week? i feel like im losing muscle and I don't like it haha
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      11-09-2011, 05:07 PM   #10
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Quote:
Originally Posted by len56 View Post
Quote:
Originally Posted by Quick6EF View Post
Are you logging your lifts?
not really, I keep track of what I do but thats it


should I do pushups or something during my rest week? i feel like im losing muscle and I don't like it haha
Log your lifts. How do you expect to improve in the gym when each time is a guessing game?
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      11-09-2011, 05:15 PM   #11
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when last have you taken a week off?...sounds counter productive I know but after a while you sometimes need a complete rest period. I factor in a week of after about 8 - 12 weeks
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      11-09-2011, 05:49 PM   #12
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Nothing to drastic. Maybe 5 pounds less on bench or 1 rep less if I'm completely out of it. Log your lifts for sure so you know where to start next time you do that exercise. When I don't sleep enough thats when it's downhill. Taking a week off is crazy unless you're injured or on vacation.
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      11-09-2011, 07:10 PM   #13
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Quote:
Originally Posted by len56 View Post
not really, I keep track of what I do but thats it


should I do pushups or something during my rest week? i feel like im losing muscle and I don't like it haha
Lifting light during your rest weeks doesn't hurt. But keep in mind, your muscles grow when they are recovering, and not while you are lifting.
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      11-10-2011, 01:25 AM   #14
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Quote:
Originally Posted by Quick6EF View Post
Log your lifts. How do you expect to improve in the gym when each time is a guessing game?
I meant, I don't write them down over time or anything. I keep track of them in my head. Like I know how much weight I did last time, or when I increase, and how much I've increased since September, etc.

Quote:
Originally Posted by gaza01 View Post
when last have you taken a week off?...sounds counter productive I know but after a while you sometimes need a complete rest period. I factor in a week of after about 8 - 12 weeks
I'm just starting my first one in 3 months (other times was vacations in the summer), from the information in this thread haha. Never heard of this before.
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      11-10-2011, 07:12 AM   #15
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Quote:
Originally Posted by len56 View Post
Quote:
Originally Posted by Quick6EF View Post
Log your lifts. How do you expect to improve in the gym when each time is a guessing game?
I meant, I don't write them down over time or anything. I keep track of them in my head. Like I know how much weight I did last time, or when I increase, and how much I've increased since September, etc.

Quote:
Originally Posted by gaza01 View Post
when last have you taken a week off?...sounds counter productive I know but after a while you sometimes need a complete rest period. I factor in a week of after about 8 - 12 weeks
I'm just starting my first one in 3 months (other times was vacations in the summer), from the information in this thread haha. Never heard of this before.
Log them. I guarentee you will be surprised.
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      11-10-2011, 09:18 AM   #16
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Getting enough sleep and a clean diet are probably just as important as a good workout. Shoot for 7+ hours of sleep and 1.5 grams of protein per pound of bodyweight and try and keep cheater meals to < once a week.
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      11-10-2011, 07:26 PM   #17
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Quote:
Originally Posted by Quick6EF View Post
Log them. I guarentee you will be surprised.
Along with proper diet and sleep, keeping track of your workouts, the weights you used, number of sets, how many reps each set, etc.. goes a long way to actually improving. I used to never write anything down. I started writing it all down and my weights started going up on almost every lift within just a few weeks. You can tell right away where your weak areas are, if your getting enough rest and if you really are training a muscle group to often a lot better this way.
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      11-13-2011, 05:19 PM   #18
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hmm maybe I will, thanks guys!

1.5 grams of protein per body weight pound per day? that seems like a lot, where do I get that from? haha
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      11-14-2011, 02:05 PM   #19
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Quote:
Originally Posted by len56 View Post
hmm maybe I will, thanks guys!

1.5 grams of protein per body weight pound per day? that seems like a lot, where do I get that from? haha
Protein shakes mostly, unless you can eat that much chicken in a day.
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      11-14-2011, 02:18 PM   #20
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Quote:
Originally Posted by len56 View Post
hmm maybe I will, thanks guys!

1.5 grams of protein per body weight pound per day? that seems like a lot, where do I get that from? haha
Its not per lb of body weight, that's way off.

1-1.4g per lb of LBM (that is your bf% x your weight).

I hit 185g minimum without protein powders, ever.

Deli meat, ground beef, greek yogurt.
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      11-14-2011, 06:20 PM   #21
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average 1.5g protein to 1kg (2.2lbs) of body weight. I'm not a shake man myself so eat lots of meat with my meals
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      11-14-2011, 07:41 PM   #22
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Again, it is not grams of protein per lb of body weight, its per LBM.
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