Under What Conditions Will Muscles End Up Weaker After Work Out?
A very, very common situation for me is this - I work out, I rest, I come back weaker. A number of books/people have given reasons for this:
Not enough sleep.
Not enough protein.
Frequency too high.
Etc. Can we get a comprehensive list of the factors (both behavioral and genetic)? Also, I would like to know what happens when a muscle can't repair itself over the short term. What happens in the long term?
Edit: I am really interested in the question overall, specifically in terms of what genetic potential is. Btw, I have read Supertraining (years ago), so I am familiar with the graph in the comments.
Anyway, my particular situation looks like this:
*7-8 hours of sleep weekdays, work ALL day in front of computer - 10-12 hrs
*Workouts look like AxxBxxA
*I walk a couple of miles on off-days and do hollow body holds / hip flexor stretches and some grip work, but it's light
A:
3 mile run @ 9min/mile
3 x 17 push ups (full ROM/control)
3 x 17 hanging leg raises
5 x 5 bench @ 185 lbs
5 x 5 row @ 135 lbs
3 x 20 bw squats
B
3 mile run @ 9min/mile
Bunch of core stuff - supermans, planks, etc
Calf raises, reverse calf raises (3 x 40 bw)
Quad/Ham machine 3x8 @ light weight
OHP 5 x 5 @ 125
PU 5 x 7 @ bw (200 lbs)
I have been working out for far over decade (in my mid 20s). I have been lifting seriously for maybe 2 years. My bench was 5 x 5 at 225 lbs earlier this year. I didn't stop, I didn't change anything, I just keep getting weaker. I eat adequately.
Edit 2: Reading my own post I would be tempted to reply "Check if you are sick" - but the bench number is the only one that's dropping. OHP went up in the past few months, for example. This is also not the first time this happened. I have had a few more experiences like this with things like deadlift, where I progress, progress, and then suddenly numbers start dropping with no apparent cause (Happened around 5x5 @ 3.5 plate on DL). Btw, squat and DL aren't in the program due to muscle imbalance that I am fixing atm.
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PART1
When somebody will provide You so called "comprehensive list of ..." (especially both behavioral and genetic) - how You will check if it's true?
If You really interested in the question You should look in special sources (start with manuals for the basics, then - research periodics to be on wave of the state of the art) and make (and update!!!) that list Yourself, because sports medicine & physiology is constantly evolving field.
Regarding You question answer IMHO should be not general but specific - EXPERIMENT! For example for 1-2 week try to add 1 additional rest day /or/ make less approaches.
By the way - You tagged Your question as 'strength-training', but IMHO 3x5 & 5x17 regime is for endurance, not for strength.
PART 2 (links with removed http)
first: sorry for my English - is not my native, so I'd like to explain my point of view below
second: my knowledge on fitness is based on my experience as application for martial arts (...and long time ago when I was young and pretty) but I had no with this general scheme
or
speedendurance.com/wp-content/uploads/2013/10/strength-muscle-mass-and-endurance_thumb.jpg - but it's just GENERALISATION of knowledge on reps...
unfortunately, man's (and muscle - as part of) life (and ) is very complex - for that reason complex (systematic) approad must be applied
scienceofsportsperformance.wordpress.com/2013/01/18/etsu-coches-sports-science-college-part-3/
As a consequence I agree with Joe Wider principles
bodybuilding.com/fun/remembering-joe-weider-the-science-of-the-weider-principle.html - You need
so... if in general You are not satisfied with situation, IMHO that means broken adaptation
pponline.co.uk/encyc/img/270afig2.png
for more see
fitness.stackexchange.com/questions/19321/how-long-does-it-take-for-muscles-to-recover/19322#19322
first - what is Your task? where you want to be?
speedendurance.com/wp-content/uploads/2012/02/strengthendurance-continuum-SEC.jpg
what is your score
realfitscore.com/blog/wp-content/uploads/2012/12/score-comparisons-v1.png
do you wanna be (kidding) as
Hulk/gorilla
muscleandfitness.com/sites/muscleandfitness.com/files/styles/full_node_image_1090x614/public/media/bodybuilder-brazil.jpg
muscleandfitness.com/incredible-hulk-program
or
SWAT OPERATOR / 24/7-fit tactical athlete
cms.bbcomcdn.com/fun/images/2015/8-weeks-to-tactical-fitness-graphics-1.jpg
bodybuilding.com/fun/8-weeks-to-tactical-fitness.html
do You have strategy in terms of periodization?
img.breakingmuscle.com/sites/default/files/imagecache/full_width/images/bydate/201411/periodization-table.jpg
for more see
scienceofsportsperformance.wordpress.com/2014/03/06/periodization-and-programming-for-strength-power-sports/
what aproach or theory You use
scienceofsportsperformance.wordpress.com/2014/01/22/periodization-theory-and-methodology-of-training/
and how You do testing and planning
mmatrainingbible.files.wordpress.com/2012/03/testing-assigning-training-loads-reps-fig-18-2.jpg
how you mix (or don't mix at all) cardio- and resistance training
wikiliikkuja.com/2014/09/02/does-simultaneous-cardio-and-resistance-training-compromise-training-adaptations/
You should check more factors to diagnose OTS
irunfar.com/2013/09/overtraining-syndrome-part-one.html
and do early health check/assesment (with all classic/basic tests and measures)
to really understand wha'ts is going on woith You braoder information must be collected and observe (kind of
cpsinmotion.com/wp-content/uploads/2014/04/Example_Periodisation_20142015.jpg.png
more on that
strengtheory.com/complete-strength-training-guide/
Body composition
Aerobic conditioning
Nutrition / Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape," he says. muscleandfitness.com/nutrition/meal-plans/28-days-lean-meal-plan
Lifestyle factors.
...
There is a string of possibilities here. They include:(please forgive the informally written list)
The cardio is killing your gains in muscle
You have a fast metabolism and have to eat even more
You just aren't eating enough, even if you think you are and even if
you don't have a fast metabolism
You have a medical problem or injury you should address with your
doctor
You are doing too much lightweight, bodyweight, and aerobic exercise
instead of doing heavier weights
You are suffering from severe stress
You think you are getting weaker, but it is all in your head
You are denying your legs and arms and are only working your chest,
back, shoulders, and abs instead of working the limbs we need to use
to help build those parts. Weak triceps=Low bench press
You were shooting steroids, but stopped
You lost weight making the bench press harder
You are not training often enough
You were using improper form, but changed it to proper form
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