I seem to be stronger after not lifting for a week or so. What does this mean?

Discussion in 'Strength & Conditioning Discussion' started by Niels, Aug 26, 2019.

  1. Niels

    Niels Blue Belt

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    I seem to have less trouble with lifting the same amount of weights after not lifting for a week or so.

    Is this normal or am I like overtraining?
     
  2. dannysmith

    dannysmith Blue Belt

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    If you feel stronger after a week out of the gym you were likely under recovered from your workouts.

    This isnt a bad thing. In strength training there are periods of over reaching and doing lots of volume, then backing off to peak.

    Im assuming you werent doing this so its safe to say you have been under recovering.

    I dont like the term overtraining, i prefer the term under recovering because most people could do with better lifestyle habits rather than needing to reduce volume...in my experience at least
     
  3. Niels

    Niels Blue Belt

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    So how should I improve my lifestyle habits to recover better
     
  4. dannysmith

    dannysmith Blue Belt

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    More/better sleep (if you snore get a CPAP)
    More fruits and vegetables
    More food in general
    Light cardio helps
    Lower stress levels where possible

    Sleep and diet are #1 and #2. Training is a DISTANT #3 in my opinion.

    You could run a sub par program and get better results eating and sleeping more and better than the best program eating and sleeping like crap
     
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  5. spdrew2143

    spdrew2143 Blue Belt

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    Fatigue accumulates during a strength training program. When you "deload" or take a week off, the fatigue dissipates.
     
  6. tramendous

    tramendous Silver Belt

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    Deloading. A lot of workout programs even incorporate deloading weeks where for 1 week you take it off after working out regularly for 5-8 weeks or you load up half the weight as usual
     
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  7. AlanGregson

    AlanGregson Yellow Belt

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    sounds like you were overtrained and gave your body the proper rest, after a hard workout i feel weak, after a few days i feel good again. thats why i only lift twice, three times max a week.
     
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  8. deadshot138

    deadshot138 Red Belt

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    Cumulative fatigue is a foreign concept to most lifters
     
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  9. Niels

    Niels Blue Belt

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    I wouldn't say I'm the most successful lifter (as in not much GAINZ), but I don't think it's because of really overtraining either.

    How could I improve this?

    I do biceps and chest 2x week:

    Biceps:
    3 sets of 10 reps for each exercise:
    -EZ bar curls: 26,15 kg
    -dumbell curls: 10kg per hand
    -hammer curls: 10kg per hand (often last bicep exercise and only 1 or 2 sets)

    Chest:
    -dumbell bench press: 14,5 kg in each hand
    -incline dumbell bench press: 14,5 kg in each hand
    -barbell bench press: 47,5kg (often less sets since my shoulders often hurt because of it)

    Triceps and shoulder 2x week:
    3 sets of 10 reps for each exercise

    Triceps:
    Skullcrushers with the EZ bar: 14,15 kg
    Dumbell skullcrushers: 6,5 kg in each hand (often tendon pain in elbow)

    Shoulders:
    Often only 1 exercise because of pain and cracking in shoulders (I also do muay thai so I don't want to injure them)
    Arnold press (3 sets of 10 reps with 10 kg in each hand)


    I know this I not heavy lifting but I experience pain in my joints if I go heavier.

    I'm 19, 178cm and my weight changes from 65 to 68 and back often
     
  10. pokerandbeer

    pokerandbeer Green Belt

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    sometimes after a training for a while the accumulated fatigue adds up and a period of offloading allows that fatigue to dissipate and you do come back stronger......several programs operate off of that mechanism on purpose you just accidentally did it
     
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  11. deadshot138

    deadshot138 Red Belt

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    Swap the bicep work for squats and you’ll be good to go.
     
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  12. dannysmith

    dannysmith Blue Belt

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    So youre lifting 4x a week on top of muay thai

    How often are you doing muay thai and how long are your sessions? Are you doing any conditioning outside of your muay thai sessions?

    To me this looks like pretty classic under recovery.


    If i were you... Reduce your lifting to 3x a week and do a low volume full body program

    Make sure to get 8-9 hours of quality sleep. This doesnt mean get in your bed at 10pm and play on your phone or watch tv...this means get in your bed at 930 and be asleep by 10...and wake up at 6 or 7am....whatever your schedule allows.

    8-9 hours of quality sleep.


    Eat nutrient dense foods. Fruits, veggies, potatoes, meat.

    Eat MORE food if you arent currently dieting for a fight. Most fighters walk around heavier than they fight.

    This should help get you started
     
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  13. maximus__

    maximus__ Blue Belt

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    Read the FAQ.
     
  14. Niels

    Niels Blue Belt

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    My gym is currently closed for the summer (I don't compete actually and try to go at least 2x a week with 2h per training)
     
  15. Phlog

    Phlog Dad Belt

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    I had this recently. After a hard season and a year of training hard I took a couple of weeks off. I went back to the gym and added 10kg to my squat because it felt light, did my 3x7 easy.

    Then I did press and was doing 65kg x3x7, last set I managed 10!!!

    Happiest I've been about lifting for a while.

    So maybe I'm down with deloads now eh?
     
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  16. dannysmith

    dannysmith Blue Belt

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    Im a firm believer in younger fellas and guys who have their sleep in check should still take a week long deload every 6-8 weeks.

    Older men and guys who dont have great sleep or nutrition, every 4-5 weeks.

    At the bare minimum it keeps you fresh and allows you to manage nagging injuries.


    If youre peaking for a meet or something, this may be different but if youre a person who competes seriously, youre likely paying attention to your nutrition and sleep so you can probably push harder, longer.
     
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  17. Terminator0611

    Terminator0611 White Belt

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    You either did not eat or sleep enough to accomodate recovery and or pushing to hard for too long. When I push myself to the extremes, especially in lifting, my output starts to suffer. I usually take a lighter week except for the excersizes I want to increase. Next week im stronger and progress on my lifts. Most of.the times its not recovering enough for me caused by progressing to fast to higher weights. If I push on I get injuries. Happened loads of time cant comprehend the stupidity I suffered. Nothing teaches like experience!
     
  18. xPINKx

    xPINKx i like turtles

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    Alexa, what is supercompensation?
     
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