Help please why am I so weak now?

[aerowana]

Help me please. When I first started about 6 months ago, I was doing 50kg incline barbell presses for 8 sets of 12. When I reached about 70 kg, I switched from doing this volume way to lower reps.

I started doing pyramiding up , like I would do 60 kg for 3 reps.
Then 65 kg for 3 reps and so on, until I can't do 3 reps. I would drop to 1 rep sets. I have managed to lift 90kg now for 1 rep, and that is my 1RM . I must say that a 40kg strength increase in 6 month is quite good for me, cos I m not naturally strong.

I train this exercise once a week using the same pyramid all the time.

However, I just tried to do 50 kg just now, and found out that I could not even do 1 set of 12. It went like, 10,7,4,4,3 and I gave up. But I could still do 1 rep of 90 kg after that. Is this strange or what? I know I could'nt be wrong because I kept a record of my lifts 6 months ago. My muscles seem to tired so quickly. Anyone can help me to explain why this is happening.

Thanks alot.

 

[Boulder257]

It could be the number of reps that you are doing. The number of reps can affect different types of muscle fiber. Doing twelve reps will cause a focus on muscle endurance and not strength, while low reps (3-5) focuses more on strength. Therefore, your strength has increased, but your muscle endurance is lower.

 

[i be kiz]

probably because you were training them for strength with almost no endurance at all...i'd say stay in the 8-15 rep range for 1 set

 

[Assertive Guy]

Thats amazing!

I have absolutely the same problem with exactly (and I do mean exactly!!!) the same weights and reps (except I can get a few more out using the 52KG). I came to the same conclusions as boulder.

Im now doing the 5*5, but until my last 2 workouts, I never get a pump. I think this is where the problem is. There's no blood flow to my muscles and I've been at this platau point for 6 years. I'll keep my eyes on this thread. Let me know how you break through, and I will do likewise. Im guessing its the lack of pump in my workouts, so we'll soon see

 

[protobe]

it could be the pyramiding up thats to try to get your 1rm higher,and it works but i don't know about getting your 1012 reps up higher too. i don't know I'm on the 5x5 too and its great i increase the weight about 5-10pounds a week and its working good for me bro.try it look at the sticky's for the routine

 

[coolcolj]

maybe your CNS is fried as well, apart from the fact your body has adapted to lower reps. Since you have been using heavier weights, maybe your CNS is need of rest

 

[aerowana]

So, what should I do right now. Switch to training high reps right from the start (50 kg)? Can I have both high 1RM and high endurance like before again?

Hey assertive guy, you have plateaud for 6 years on 5*5. I heard that 5*5 will make you reach your genetic limit very fast so that might be the reason?

 

[MattRecc]

take a week off. then start at like 60-70% of your old maxes for reps, and build up again, maybe this time shooting for higher reps. Cycle your intensity man, 2 steps forward, one step back, repeat

 

[jazzie]

MattRecc could be right. It sounds like you may just need a little extra recovery time. Taking a few extra days off the weights sounds like it may help to get you back on track.

 

[Sammy Sosa]

switch to a different exercise.