Results 1 to 11 of 11
  1. #1
    Lady Member Roxie000's Avatar
    Join Date
    Nov 2020
    Posts
    34
    Thanks
    8
    Thanked 4 Times in 3 Posts

    Losing strength or Am I crazy?

    I cant help but notice that the squat bar feels heavier on my back and that I get tired more quickly during my workout. I work legs 3x per week and just started noticing this week.... could It be to hormonal changes ? does it happen to anyone else?

  2. #2
    Flatbed Cowboy CJ275's Avatar
    Join Date
    Feb 2014
    Location
    Down at Fraggle Rock
    Posts
    6,375
    Thanks
    9,239
    Thanked 7,753 Times in 3,826 Posts
    It could be that you're doing too much, you're digging yourself deeper into a hole you never quite can get out if you don't take a deload period every now and then.

    Try this...

    Every 4th week, go in and do 2/3'rds the weight for 2/3'rds the reps for 2/3'rds the sets. Resist the urge to do more.

    Come back the next week business as usual. If you feel great, see if you can go 5 weeks before you begin to feel crappy/perform poorly before you deload.

    Repeat the process of adding a week to see how long it takes before you start to hit the wall. That'll be the approximate number of weeks you should go before a light week.
    Achieving your goals is 90% mental.
    The other half is physical.

  3. The Following 2 Users Say Thank You to CJ275 For This Useful Post:

    1bigun11 (03-10-2021),Blusoul24 (02-18-2021)

  4. #3
    Senior Member Sicwun88's Avatar
    Join Date
    Jan 2020
    Location
    East coast
    Posts
    2,030
    Thanks
    1,928
    Thanked 985 Times in 741 Posts
    3xs a week?
    Is prolly too much!
    If your training legs w intensity,
    You wouldn't be able to train legs 3xs a wk!

  5. The Following User Says Thank You to Sicwun88 For This Useful Post:

    Blusoul24 (02-18-2021)

  6. #4
    Elite Lady Member xyokoma's Avatar
    Join Date
    May 2017
    Posts
    435
    Thanks
    245
    Thanked 407 Times in 202 Posts
    Personally I have never felt this nor do I think hormones have anything to do with it. Sounds like you might be over-working your legs. Agree with CJ's entire comment. Deload week is extremely important, especially if you haven't done one in a while.

    Are you doing squats 3x a week as well? If so, you are definitely over-doing it. Train smart and don't count on one big lift to build your leg strength, especially one that's so harsh on the joins.

    If you post up your 3 day routine I'm sure we could offer more insight.

  7. #5
    Moderator BrotherIron's Avatar
    Join Date
    Jun 2012
    Location
    Adrenaline Alley
    Posts
    1,605
    Thanks
    298
    Thanked 1,833 Times in 934 Posts
    Originally Posted by CJ275 View Post
    It could be that you're doing too much, you're digging yourself deeper into a hole you never quite can get out if you don't take a deload period every now and then.

    Try this...

    Every 4th week, go in and do 2/3'rds the weight for 2/3'rds the reps for 2/3'rds the sets. Resist the urge to do more.

    Come back the next week business as usual. If you feel great, see if you can go 5 weeks before you begin to feel crappy/perform poorly before you deload.

    Repeat the process of adding a week to see how long it takes before you start to hit the wall. That'll be the approximate number of weeks you should go before a light week.
    This. I perform this, which I call active recovery, every 5th week. You're beginning to feel the effects of over training it would appear and this will only get worse if you don't address it. Sometimes you go forward by taking a small step back.
    There are 2 kinds of pain in life... The pain of discipline and the pain of regret. Your choice...

  8. The Following 2 Users Say Thank You to BrotherIron For This Useful Post:

    1bigun11 (03-10-2021),Blusoul24 (02-18-2021)

  9. #6
    Elite Gadawg's Avatar
    Join Date
    Jun 2018
    Posts
    3,389
    Thanks
    247
    Thanked 2,913 Times in 1,638 Posts
    I dont really think many people can recover from intense lifting of a body part even twice per week, let alone 3x. More is very often not better in the weight room.

  10. The Following User Says Thank You to Gadawg For This Useful Post:

    Blusoul24 (02-18-2021)

  11. #7
    Moderator BrotherIron's Avatar
    Join Date
    Jun 2012
    Location
    Adrenaline Alley
    Posts
    1,605
    Thanks
    298
    Thanked 1,833 Times in 934 Posts
    And if you're training legs 3x a week. I would suggest a quad/ calf day, a hams/ calf day, and a weak point day where you most like put in more hams since the majority of people are quad dominant and so you gotta bring up your weak point.
    There are 2 kinds of pain in life... The pain of discipline and the pain of regret. Your choice...

  12. #8
    Veteran snake's Avatar
    Join Date
    Jan 2014
    Location
    North East
    Posts
    9,917
    Thanks
    6,930
    Thanked 13,709 Times in 5,658 Posts
    Originally Posted by Sicwun88 View Post
    3xs a week?
    Is prolly too much!
    If your training legs w intensity,
    You wouldn't be able to train legs 3xs a wk!
    Probably? I wish I had a dime for each time I replied to a thread about doing legs 3x/wk.

    Let me guess, you're also doing cardio?
    Hard work beats talent when talent doesn’t work hard.

  13. The Following User Says Thank You to snake For This Useful Post:

    Blusoul24 (02-18-2021)

  14. #9
    The Sage of Science MrRippedZilla's Avatar
    Join Date
    Mar 2014
    Location
    Europe
    Posts
    1,540
    Thanks
    602
    Thanked 2,844 Times in 1,018 Posts
    You're not losing strength. You're building up fatigue that is hiding your strength - big difference.

    Post up your full training program including any volume changes (weights going up, etc, etc). Let me know your training status (experience) and how long you've been on this program specifically too. CJ is right that you need a deload - the details of its implementation will depend on the details of your training program.

    Oh, and I don't think hitting legs 3x week is the problem. Volume control, overall, is.
    Devout misanthropist.

  15. The Following 5 Users Say Thank You to MrRippedZilla For This Useful Post:

    Beserker (03-04-2021),BRICKS (02-18-2021),CJ275 (02-18-2021),Jin (02-18-2021),Joliver (02-18-2021)

  16. #10
    E-Fighter Extraordinaire Joliver's Avatar
    Join Date
    Dec 2013
    Location
    Deep South...
    Posts
    2,901
    Thanks
    2,594
    Thanked 4,390 Times in 1,578 Posts
    Originally Posted by MrRippedZilla View Post
    Oh, and I don't think hitting legs 3x week is the problem. Volume control, overall, is.
    Excellent advice. Frequency vs. Volume crew concurs.
    Stroking out on the toilet = gay. Stroking out on the platform = legend. --DYS

    S.U.R.--Shut up Red!

    Professional internet fighter

  17. The Following 3 Users Say Thank You to Joliver For This Useful Post:

    CJ275 (02-18-2021),Jin (02-18-2021),MrRippedZilla (02-18-2021)

  18. #11
    Elite Solomc's Avatar
    Join Date
    May 2017
    Posts
    633
    Thanks
    675
    Thanked 326 Times in 228 Posts
    "if you ain't eating right. you ain't training right"...Words I've come to live by. Make sure your diet is in check. meaning, If you aint feeding the body. is has nothing else to do but deteriorate.

Similar Threads

  1. Replies: 13
    Last Post: 06-01-2016, 04:49 AM
  2. Strength Wars: Grip Strength Deathmatch
    By NbleSavage in forum Training and Workouts
    Replies: 5
    Last Post: 11-07-2015, 07:26 AM
  3. losing strength during cut
    By over9cc in forum Dieting, Nutrition and Supplements
    Replies: 16
    Last Post: 08-02-2015, 07:58 PM
  4. What is The Best Exercise For Losing Weight ???? A study & info
    By gymrat827 in forum Fat Burning and Weight Loss
    Replies: 17
    Last Post: 12-21-2012, 10:02 AM
  5. Core Strength = Fighting Strength
    By BigGameHunter in forum Sports Discussion
    Replies: 5
    Last Post: 11-25-2012, 07:16 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •