Sometimes I have to roll the weight back a little, is this normal?

[Phil413]

I've only been seriously workingout for about three years now, and I still consider myself to be an amateur. So I've got this question I'm hoping to get an answer too. Every once in awhile I'll workout with a certain amount of weight, and then the next work out it'll feel a lot heavier, and I either got to roll back the weight or settle for less reps, An example: last chest work out I was doing 300 on my bench for 8-10 reps for 4 sets, and today I was only able to get 3-6 reps with it. Is this normal? or I'm doing something wrong?

 

[brokenbananas]

That at times has happened to me, too. What I've found is there are a bunch of different variables that could play into the factor:

1. Not enough rest between workouts
2. Changes in diet
3. Hormones
4. Stress
5. Not enough sleep
6. Not hydrated enough

Ideally, if all things were exactly the same, you would go up in weight. However, it could be those things I wrote or some other things. I wouldn't be so worried about just the next workout, rather if you look at the overall trend over a few months and see how that goes.

There are day-to-day and workout-to-workout variations.

Keep up the great work in working out!!!

God bless,
Doris

 

[TheTruthinFiction]

I've only been seriously workingout for about three years now, and I still consider myself to be an amateur. So I've got this question I'm hoping to get an answer too. Every once in awhile I'll workout with a certain amount of weight, and then the next work out it'll feel a lot heavier, and I either got to roll back the weight or settle for less reps, An example: last chest work out I was doing 300 on my bench for 8-10 reps for 4 sets, and today I was only able to get 3-6 reps with it. Is this normal? or I'm doing something wrong?

The answer from Mdolls is very good. It does sound like you may be working out a little too much and fatiguing the muscles without enough rest. I train each part once a week, no matter how bad I want to train the biceps that extra day, I won't. One thing you might want to do, you are using a fairly high amount of weight, cut back the sets, try 3 sets instead of 4. I also think it's very normal. Believe it or not, "rolling back the weights", I would say is one of the biggest reasons people lose motivation. They see the amount of weight being used drop back a little and think they are wasting their time. The key word I noticed is, "heavier" if the muscles have enough rest that shouldn't happen. Rest a little more in between bodyparts and see if that works. Impressive numbers on that bench to be working out with. Good Luck

 

[fitmom]

That at times has happened to me, too. What I've found is there are a bunch of different variables that could play into the factor:

1. Not enough rest between workouts
2. Changes in diet
3. Hormones
4. Stress
5. Not enough sleep
6. Not hydrated enough

Ideally, if all things were exactly the same, you would go up in weight. However, it could be those things I wrote or some other things. I wouldn't be so worried about just the next workout, rather if you look at the overall trend over a few months and see how that goes.

There are day-to-day and workout-to-workout variations.

Keep up the great work in working out!!!

God bless,
Doris

Agreed

 

[pittsburghkid]

Make sure you are eating a good pre-workout meal!

 

[Phil413]

Thanks for all the replies, I really appreciate you all for taking the time to post. You all have given me things to look at and think about. Just glad I'm not the only one that has experienced this.

 

[Phil413]

Make sure you are eating a good pre-workout meal!

Thanks PK, this is something I've definitely over looked. I've always stressed the post workout meal, but never knew the importance of a pre workout meal.There is a lot of times I just pop a couple of caffeine caps, stretch, then hit the weights.

 

[pittsburghkid]

There is a lot of times I just pop a couple of caffeine caps, stretch, then hit the weights.

I would probably pass out! LOL!

 

[Illuminatus]

I agree with the people who mentioned enough rest time in between workouts. I have read (I think in a health magazine, not sure which one) that exercising a specific muscle group more than two to four times per week will not benefit them. If you're lifting weights daily, you may want to split it up some, and work other groups.

 

[fitmom]

I agree with the people who mentioned enough rest time in between workouts. I have read (I think in a health magazine, not sure which one) that exercising a specific muscle group more than two to four times per week will not benefit them. If you're lifting weights daily, you may want to split it up some, and work other groups.

You are correct, at least 48/hrs rest for growth and recovery of any given muscle group. I write programs for clients that specify which groups to work followed by rest. This way, if they need or want to, they can go to the gym every day. There is no research that indicates what too much cardio is, one must monitor how they feel here. So for example, upper body Monday, lower Tuesday, focus on cardio Wednesday with a little upper body, or rest day, Thursday, lower etc. Throw in the odd coaching session to prevent plateau's.
During rest/recovery is when the muscle growth occurs. Excellent post, reps. for you! J