Lagging muscle group while on cycle

[Roadhouse777]

Hey all. Almost three weeks in on a Dbol and Test E cycle. Ive been making weight, appetite and strength gains everywhere except my bench.... Back story, I had to take a few months where I was not gymming consistently due to time and sleep problems and lost 50 pounds of strength... IDK maybe its a mental problem where I feel like I can't do it anymore, but Id thought i would have regained my 50 pounds on bench 3 weeks into cycle. Any tips or suggestions?

For Chest, I work it twice a week with back on a split inspired by Arnold from the 80s.

Flat bench 30/12/10/8/6
Incline Bench 30/12/10/8/6

Flys, incline press 30/12/10/8/6

 

[Roadhouse777]

The last two are super setted. Then I do back on those days, so total workout is around hour and a half usually.

 

[wags]

a long time ago when I was into power lifting, At most I could only increase my bench by 5lbs every other week, training only once per week, I started with 5 reps, then the next week I would get 8 reps with the same weight, then add 5lbs of weight and get 5 reps again, then 8 reps with the new weight, I kept going back and forth like that. So I would get a new 5 rep max of 10 more pounds per month. At the end of a
20 week run, I was able to increase my 5 rep max bench by 50lbs. And that was with the good stuff. 50lbs increase in 3 weeks, wow, I would think you would cause some serious joint injury!

IMO one of the best strength trainers is Charles Polquin, You might want to check his web site out. Lots of good info!

 

[Roadhouse777]

Ah okay. I was just making sure that I wasn't epically failing even with cycle. Ive put back maybe 10 pounds of improvement on bench but no where where I was at. Thanks for the advice. any rep range advice for me?

 

[wags]

Ah okay. I was just making sure that I wasn't epically failing even with cycle. Ive put back maybe 10 pounds of improvement on bench but no where where I was at. Thanks for the advice. any rep range advice for me?

Its been a long time, if I'm recalling right, Power = 1 rep max, strength= a mixture of power and endurance, in the 10 to 12 rep range. Time under tension is the key, for power increase use 3 to 20
seconds long sets to tech failure or even a rep or 2 below tech failure, for strength, use 20 to 40 seconds long sets, for endurance, use 40 to 60 seconds long sets. These def times, train the high
med and slow twitch muscle fibers. I had gotten my best strength gains by keeping 1 or 2 reps in the tank from failure. Polquin use to have books that went into great detail on this. And also the the right number of sets, rest between sets, the number of seconds each part of the rep should take, as well as exercises and number of days to work out. He is a master of power and strength training!!!


For pure power, there was great book written by a russian top coach, called Power to the People, can not think of his name. It is very easy to understand, lots of training, that is unknown to USA
trainers.


IMO east germany, is light years ahead in strength and power training today.

If you get these books, they will work, I do not train for power any more, as my old joints can not take it, I do not want to have to use a cane or walker just yet. Joint injury is a life long agony,
and if you get a serious muscle torn, the muscle will shrink and never look right, and it will piss you off forever! Like everyone says, go slowly. It's the journey that makes us happy!!!

 

[stevesmi]

most guys will tell you to push harder on the bench and what not..

I say do the opposite.. drop your weights down and then work your way back up. build more consistency doing less weight with 5-6 reps..

 

[muskate]

What does your diet look like? Diet is 80% (at least)

Remember that in the gym you are breaking down the muscle. It's when you rest and recover that your muscles grow. Are you eating small meals throughout the day with protein?

Especially on cycle, make sure you are getting in enough protein and carbohydrates to fuel your training.

 

[Beastly]

Its been a long time, if I'm recalling right, Power = 1 rep max, strength= a mixture of power and endurance, in the 10 to 12 rep range. Time under tension is the key, for power increase use 3 to 20
seconds long sets to tech failure or even a rep or 2 below tech failure, for strength, use 20 to 40 seconds long sets, for endurance, use 40 to 60 seconds long sets. These def times, train the high
med and slow twitch muscle fibers. I had gotten my best strength gains by keeping 1 or 2 reps in the tank from failure. Polquin use to have books that went into great detail on this. And also the the right number of sets, rest between sets, the number of seconds each part of the rep should take, as well as exercises and number of days to work out. He is a master of power and strength training!!!


For pure power, there was great book written by a russian top coach, called Power to the People, can not think of his name. It is very easy to understand, lots of training, that is unknown to USA
trainers.


IMO east germany, is light years ahead in strength and power training today.

If you get these books, they will work, I do not train for power any more, as my old joints can not take it, I do not want to have to use a cane or walker just yet. Joint injury is a life long agony,
and if you get a serious muscle torn, the muscle will shrink and never look right, and it will piss you off forever! Like everyone says, go slowly. It's the journey that makes us happy!!!

This study pretty much shows there is little difference between training to failure and not training to failure, other than greatly increasing your chance of injuries when training to failure.

http://www.*********.com/notatfailure.html

 

[Beastly]

study is on ergo

 

[LevButlerov]

most guys will tell you to push harder on the bench and what not..

I say do the opposite.. drop your weights down and then work your way back up. build more consistency doing less weight with 5-6 reps..

I agree - it is best to drop some weight in favor of additional reps and consistency. Don't push it too hard, its not like your life will be in danger if you don't lift that much. Take everything with patience.

 

[hurricane]

Hey all. Almost three weeks in on a Dbol and Test E cycle. Ive been making weight, appetite and strength gains everywhere except my bench.... Back story, I had to take a few months where I was not gymming consistently due to time and sleep problems and lost 50 pounds of strength... IDK maybe its a mental problem where I feel like I can't do it anymore, but Id thought i would have regained my 50 pounds on bench 3 weeks into cycle. Any tips or suggestions?

For Chest, I work it twice a week with back on a split inspired by Arnold from the 80s.

Flat bench 30/12/10/8/6
Incline Bench 30/12/10/8/6

Flys, incline press 30/12/10/8/6

just be patient and work hard and it will come. i not sure what advise anyone can give to speed it up besides that, you are already on a cycle and that will help a ton

 

[USAncillary]

I'd emphasize it. Make sure you hit chest 2x\week. And add in decline. Decline is great.