I am in my mid 40s. Until a year and a half ago I had not really lifted for close to 20 years. After 3 months back I had gained about 15 pounds, then another 10 or so in the next 6 months. I felt like I was ready for the big boy gym again so I joined Golds. Felt like a kid in a candy store.
One problem, I way over did it and lost significant size. In the six months since I haven’t really been able to get back where I was. I wonder if I’m still overtraining doing a 4/1 split so I switch to a 5/2, then don’t feel like I’m doing enough. Can somebody help me out?
Just fyi, there’s a board called “Over 35 Lifters” that would probably be more suitable for this Q. Not trying to be a jerk, it’s just that most who read the BB board aren’t going to be able to identify with your situation (and, as a consequence, can only give advice that would probably amount to speculation).
I eat constantly, way more than I did when I was gaining. I just can’t get the size back that I lost. Look great with fresh pump, but it goes away pretty quick and doesn’t return until next lift. Don’t think it’s age related.
[quote]dzimm wrote:
Definitely leaner, but certainly lost a lot of size. Arms especially[/quote]
You might be in a weird territory of leanness between carrying enough muscle to be bulky and lean enough to see a lot of muscle separation.
Assuming you’re actually eating enough, that would be my guess. I recommend revisiting your nutrition before reducing training volume/frequency though. Make sure you calculate your caloric needs and look get a really good idea of what your caloric intake is looking like. You wouldn’t be the first person guilty of undereating and not being aware of it.
The strength part of the equation is kind of odd. Back is good. Bench not. Arms have’nt really changed. This would be over the last three months or so. Generally speaking, is a 4/1 split too much? I made my early gains doing a 3/1, so each muscle got twice a week.
a) why would you switch to a different program when you had gained 25lbs?
b) still curious as to what your “over did it” training was that caused you to lose 25lbs+
When I switched gyms I was about 182 at 5’11". I am currently at 175. I went from 3 on 1 off, working each muscle twice a week, to absoutely crushing each muscle group once a week. When I saw negative results ( over a 2 month period) I went back to 3/1. Still nothing positive over a couple of months. I am doing 4on 1 off right now. I’m always past soreness by the time I work each muscle again. I’m out of ideas at this point.
LOL X I thought your arm was a leg until I saw the hand. Jesus.
@OP I think if you were truly over-training you would be having other problems, not just weight loss. Stuff like fatigue, weakness, lethargy, stomach issues. There could be a dictionary sized book for the symptoms that could come about from over-training, having said that every case is different.
LOL X I thought your arm was a leg until I saw the hand. Jesus.
@OP I think if you were truly over-training you would be having other problems, not just weight loss. Stuff like fatigue, weakness, lethargy, stomach issues. There could be a dictionary sized book for the symptoms that could come about from over-training, having said that every case is different.
These guys will help ya figure it out.[/quote]
I would also like to add, weight loss can be indicative of a problem somewhere else in your body. Have you had a medical recently?
LOL X I thought your arm was a leg until I saw the hand. Jesus.
[/quote]
LOL.
I have considered buying one of those grip strength machines to make them bigger. If they stand out from no direct training, I may try to see what happens if I hit them hard.
LOL X I thought your arm was a leg until I saw the hand. Jesus.
[/quote]
LOL.
I have considered buying one of those grip strength machines to make them bigger. If they stand out from no direct training, I may try to see what happens if I hit them hard.[/quote]
That would be an interesting experiment… Maybe you would end up with forearms like Ben Pakulskis calf muscles lol.
I don’t remember exactly, but I swear I read somewhere that you don’t deadlift because of your knees? If so that’s pretty impressive since I believe a lot of guys worship the deadlift for indirect forearm development.
LOL X I thought your arm was a leg until I saw the hand. Jesus.
[/quote]
LOL.
I have considered buying one of those grip strength machines to make them bigger. If they stand out from no direct training, I may try to see what happens if I hit them hard.[/quote]
To me, your forearms look small-ish.
Cool guns, though.
[quote]dzimm wrote:
When I switched gyms I was about 182 at 5’11". I am currently at 175. I went from 3 on 1 off, working each muscle twice a week, to absoutely crushing each muscle group once a week. When I saw negative results ( over a 2 month period) I went back to 3/1. Still nothing positive over a couple of months. I am doing 4on 1 off right now. I’m always past soreness by the time I work each muscle again. I’m out of ideas at this point.[/quote]
You dropped 7lbs and wonder why your not bigger and stronger? Am I missing something here? It seems to me like your not eating enough to compensate for your workouts , yet alone gain weight and get stronger. If you drop from 182 to 175 , That should tell you something!
