How do you explain this?

[mikey297]

I got my diet (very clean), cardio (first thing in the morning) and training together the past 2 months and got very good results in terms of leaning up and getting in shape.

I am particularly pleased with strength gains I have made in my back, legs, and arms.

BUT...my chest and delt poundages have gone down!

What gives? I know that it is certain that you'll lose some strength as you lean up (in my case, from around 18% bf to 11-12% - these are just guesstimates), so why is it that I gained some and lost some - all in the same cutting cycle?

 

[revexrevex]

whats your routine like?

 

[mikey297]

Mine is a modified 5X5:

Day 1:Chest & Biceps
Bench Press 5X5
Incline DB 2X8
Incline DB Flyes 2X10
Standing DB Curls 3X8
Incline DB Curls 3X8

Day 2:Shoulders & Triceps
Militaries 5X5
Side Laterals 2X8-10
Front DB Raises 2X10
Cable Shrugs 3X12
Close Grip Bench 5X5
Skull Crushers 2x8-10
Pushdowns 2x8-10

Day 3,4: Rest

Day 5: Back
Weighted Wide Grip Pullups 3X5
Weigthed Close Grip Chins 2X5
BB Rows 2X8
Hammer Strength 1-Arm Rows 2X8-10

Day 6: Legs
BB Squats 3X8
Leg Press 3X8
Lying Leg Curls 3X8
Calf Raises 3x12

Day 7: Rest

Cycle repeats.

 

[revexrevex]

Hmm looks solid. Try to change your chest and shoulder routine... instead of 5x5, do 5x3. I found that when I dieted down, I would loose strength in all my body parts. Since you are gaining in some body parts, and loosing in other, then its time for a change in the lagging body parts. Try to change the rep scheme, or another suggestion is to switch Day 2 and Day 5 with each other, that way your delts are far away from chest and you have less possibility of overtraining.

 

[Zander1983]

It isn't certain that you have to lose strength while you lean up.

It is likely that you made strength gains in body parts that were lagging or open to gains. Maybe your chest and delts had reached a point that would be hard to break through while cutting? Delts have a big propensity to be overtrained, and you wouldn't be the first person to be doing too much for his chest.

It also might be time to take a break from the dieting.

 

[mikey297]

I did try 3X5 at some point, but found it hard to add even 5 Lbs. to the bar. For example, I had to drop the poundage by 5 Lbs. on my bench a couple of times and found that I BARELY made 3X5 @5 Lbs. lighter than where I hit the wall.

After my last chest and shoulder workout, I decided I might try my hand on DB movements instead.

The replies make a lot of sense so far. Keep em coming bros.

 

[casualbb]

It hurts to hear it, but you probably lost muscle.

Now why were strength gains selective?

Let me ask a question:

Did you pick new exercises for those bodyparts that gained strength, and keep the same old's for ones that lost strength?

 

[mikey297]

I switched from Flat DB to Flat BB for chest, and DB Shoulders to BB Shoulders (lost strength on both).

Back, Bi, and Leg routine is the same.

Switched from Skulls to Close grip bench presses as main exercise for Tris.

 

[casualbb]

Now that's just weird. I'd expect the opposite. Usually when you do new movements you gain some strength from learning the motor recruitment patterns.

 

[Devastation]

If you want to stick with some split like you have, I would switch workout or day 2 with day 5. That alone could solve some problems.