Is it normal to lose strength so quickly?
Discussion
Hi all,
I've been training for a couple of years now, nothing too serious, just like to keen lean and healthy. Usually train 3 times a week, generally compound full body.
Anyway, for the past few weeks life took over somewhat; I didn't do any training and didn't eat as well as I usually do. So, when I returned to training this week I expected to pretty much pick up where I left off, but no. Where I was benching 85kg just 3 weeks ago (I know, quite crap anyway), this week I'm struggling with 70-75kg. Similar story with squats.
Looking back, I have noticed this before so maybe should have expected the drop in performance. I'm curious as to what's going on though. Is it normal to lose that much strength so quickly? Oh, and I didn't used to gets doms, but I'm aching like a b
h right now.
I've been training for a couple of years now, nothing too serious, just like to keen lean and healthy. Usually train 3 times a week, generally compound full body.
Anyway, for the past few weeks life took over somewhat; I didn't do any training and didn't eat as well as I usually do. So, when I returned to training this week I expected to pretty much pick up where I left off, but no. Where I was benching 85kg just 3 weeks ago (I know, quite crap anyway), this week I'm struggling with 70-75kg. Similar story with squats.
Looking back, I have noticed this before so maybe should have expected the drop in performance. I'm curious as to what's going on though. Is it normal to lose that much strength so quickly? Oh, and I didn't used to gets doms, but I'm aching like a b
h right now. 
Over the last few years I have had long stretches of doing lots of exercise - strength & cardio with some large ish breaks in them.
I find that the strength or fitness it took two months to gain is lost in about 2 weeks, but returns in about 2 weeks also.
The first week back after a break makes you ache like hell as well.
I find that the strength or fitness it took two months to gain is lost in about 2 weeks, but returns in about 2 weeks also.
The first week back after a break makes you ache like hell as well.
Take a weight you can roughly press for 10 reps for three sets. After two weeks you'll only manage 3x8, after three weeks 3x5. Repetitions drop off quicker than power.
Reps are easier to gain back however. ROT is treble the time off (up to a max of 4 weeks) before you're back to your previous state. Remember you're not just returning to your previous strength and fitness, but also the rate of improvement you were experiencing at the time you stopped. This takes proper planning. The good news is all rest is invaluable and if you've been training properly transmutation will occur resulting in greater strength when you're fully back into things.
Reps are easier to gain back however. ROT is treble the time off (up to a max of 4 weeks) before you're back to your previous state. Remember you're not just returning to your previous strength and fitness, but also the rate of improvement you were experiencing at the time you stopped. This takes proper planning. The good news is all rest is invaluable and if you've been training properly transmutation will occur resulting in greater strength when you're fully back into things.
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