Hello I'm 15 have been lifting weights for about a year. Why does this happen i bench a 5x5 program I try to add weight whenever i can. So i usually add weight when i can do 5 for 3 sets then like 3 or 4 for the last 2. So i added about 8 lbs The next time i worked out. And i could barely get it up I got like 3 sets of 2-3 then i gave up. I was fully recovered now heres the wierd thing. The next day i did it again the same weight that i couldnt do last time now i did 3 sets of 5 and 4 and 3. How the hell can 1 day make that big of a difference. ????? My form is correct.
I am going for strength not hypertrophy. And i only bench 1-2 times a week I just did this the next day becuase i felt like something was wrong that i didnt gain strength from my weeks rest from the last workout. The question is how could 1 day make that mutch of a difference.
Answers & Comments
Verified answer
Maybe you were just having a bad day. It happens to all of us.
1) you added way too much weight on the bar
don't go up by 8lb increments, at most go up by 5 lbs. Ideally you will be using microplates (2.5 lb increments, 1.25 on both sides)
2) You need to rest. You don't "fully recover" in a day. You can't just do back to back heavy benching and expect to have good results.
yo why are you asking again there is many factors why. Rest , diet, proper warm up, strecthing
last monday i 250x5 squat and it was really hard. On wednesday i was much more rested and ate more and i got 255 x5 easy
also if you arent getting all your reps and arent adding at least 5lbs per week you are doing 5x5 wrong. It sounds you have no idea what you are doing on a 5x5 program
doesnt matter if you're training for strength or hypertrophy, you still need to give your muscles time to rest
its like running 10 miles one day in 2 hours. do you think you can run another 10 miles the day after in less than 2 hours? probably not