When is the last time you deloaded? When is the last time you took a week off altogether? I think it's generally a good idea to take a full week off once in a while, every 3-4 months maybe (it really does depend on the person though - the owner of my gym says every 8 weeks take 1 week off lifting). I like to do a light week once in a while where I still do my program but I cut the weight down. I actually am doing that this week because I angered a muscle in my back. I stopped ST until it stopped hurting and now I'm back at the gym but with a lot less weight.
Another thing you can do is to do completely different exercises for a few weeks. Just do bodyweight exercises only, for example. Sometimes you can get yourself into a rut doing the same thing all the time.
By the way, I will never fault anyone for lifting for too long. I do it as well. Long ago I decided that if I were going to be successful at this weight loss and healthy living thing, I was going to have to enjoy it. I really enjoy strength training and I'm definitely willing to give up faster progress for more time in the gym. I'm sure I could do a 20 minute 3x/week program, and maybe I'd have better results. But that hour every morning is a non-negotiable part of my day. I do it for me, not for superhuman strength or anything. Sometimes you just have to say "I'm doing this for the fun of it" and let it go at that as long as you're not actually hurting yourself.
First point I will make is that split routines are not the best way to strength train for fitness and fat loss. You want to do full body and compound movement exercises three times a week using weights which restrict you to no more than 8 to 10 repetitions per set for no more than 3 sets per exercise. Choose six exercises to do per workout session and take a minimum of a full day between strength training workouts. . Workout duration should not exceed 30 to 40 minutes per session.These are generic guidelines but I have had excellent success using them with my clients.
On non strength training days do some form of cardio, you mentioned walking so continue with that. You can do some walking everyday even on strength training days if you do not overdo it..
It is called WORK-ing out for a reason.
I said getting fit was simple, I did not say it was easy.
Cardio burns calories, strength work burns fat.
Eat well to lose weight, exercise to get fit
You can not build a six pack using twelve packs
Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.
"I think calories are little germs in food that all moms are afraid of" Dennis the Menace
Yeah, I'll need more info. How many reps for how many sets? After how many reps are you feeling fatigued? What's your diet like? Do you do any warm-up? Cardio first? I do get varyin reps on some things, but for bench, I'm going close to my 1 rep max, and for squats, I'm focusing on keeping my knees from tweaking and having perfect form and going deep. I'd definitely need to see your program. A good one that I got some progression on when I first started out was the All Pro Beginner routine posted in the forums at bodybuilding.com. It's 3x a week full body, and there's a weekly rep progression with different weights being lifted each weekly session. It seems an odd way to do it at first, but all but one of my lifts went up using it.
edit: We cross posted. WHy are you training for so long? Unless you're lifting super heavy and taking big breaks in between sets (a la a powerlifter), you should be able to get in a good full body program in 30-ish minutes. I do 2 days upper and 2 days lower, usually 2-3 exercises, and I'm typically done in 15 minutes, for my heavy lifting, that doesn't include the bodyweight stuff I do after. (I will admit to not doing a ton of lifts, though. For example, today was a lower body day, and I did 3 sets of squats (2 heavy, one light) and two sets of dead lifts. I followed that with a lower body video, and I don't count that in my total time. My upper day is usually bench, bent over rows and over head press one day and bench and reverse flys, and maybe one other thing the other day.) You may also want to get into an established routine, and not a sometimes I do full body, sometimes a split. I'd highly reccommend you check out the All Pro program.
Edited by: JENMC14 at: 1/29/2013 (14:51)
I am 5'4". Starting Weight (4.6.11) 164.6 First Goal 130 - Reached September 2011 Lowest weight: 116 Gained back 40 or so pounds and now getting back to it.
1/29/13 2:41 P
I'm not sure what you mean by "split"....but I do either upper body one day and lower the next (if its a 3 or 4 gym day week) or full body with at least one or two rest days before I strength train again. Nutritionally, I'm usually around 2000 cal a day with a focus on getting plenty of protein and limiting sugars but I haven't been strict about it since befor the holidays. I don't think I'm overtraining (like I said, 2-4 days a week, usually 45 min to an hour, plus maybe half an hour of walking or something like that).
Fitness Minutes: (14,252)
9,692 1/29/13 2:40 P
I took a look at your fitness tracker, but noticed you aren't tracking your fitness. It's hard to say what might be the problem, but my suspicion would be either inadequate fuel, inadequate rest (you get stronger on rest days, NOT on weight training days), overtraining, or a combination of all of the above.
Heather Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
What is your split? What is your nutrition? Are you overtraining? Any of these could contribute.
1/29/13 2:09 P
I've been strength training consistently (2-4 times a week) for a few months. I have lost about 15 lbs in that time (still need to lose over 100 lbs to get to a "normal" weight), but my strength/endurance is not improving. There are some exercises that I've had to lower the weight to do the same number of reps, and I'm still in pain the next day like I'm overworking myself. When I started strength training, I usually did not have pain the next day. I'm confused and very frustrated...what's going on? What can I do differently? I'm afraid that I'll have to stop working out, and then lose even more strength!
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