my muscles are getting weaker each week?

Question

hello everyone! I have been working out in the gym for couple of years. I have been noticing that my weights are Gradually decreasing and not able to lift the same weights i used to lift!my muscles are getting weaker and weaker each week! here is what I exactly do :

Sat: chest, bicep
Sun: Back,Tricep
Monday:Shoulders,legs.
Tuesday:Rest.
Wednesday: chest,bicep
thurs: Back,Tricep.
Friday: Rest.

I practise in the afternoon time, Usually I do 20-15 reps for each set. I think My diet is ok, I eat a lot of protein in the morning with healthy carbs. I drink Coffee or Tea before workout. I have my protein shake straight after workout. I just dont know whats wrong with me and why my muscles are getting weak??

Is it the caffeien or am I doing too much reps in a set or am I overtraining or what? Please HELP ME

Answer 1

continued reduced strength over a period of time is a sure sign of overtraining. you need to re-think your training and recovery program.

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Answer 2

Definitely overtraining! I agree with a little of everyones post so far. Not enough rest. Not only should you take a week off but you should change up the reps and the routine when you start again. High reps are good once in a while but strength comes from the lower reps. I like to train in the middle rep range (8-12) to get the best of both worlds (strength and size). Also, you are training the same body part more than once in one week. In my opinion, that is too much. I would try a 4 day on routine followed by 3 days off. You could do a split something like this (or mix it up however you like):
Mon - Chest and Biceps
Tues - Back and Triceps
Weds - Shoulders (traps either on shoulder or back day)
Thurs - Legs
Fri - Rest
Sat - Rest
Sun - Rest

Answer 3

how often do you rest for a while? I don't mean just a day in between workouts. I mean a proper one weeks rest of no working out. I find that taking 4-5 days of working out after a month of strenuous training helps my muscles relax and truly rest. Your muscles may be over trained, which means you should lay off weights, and the gym in general for at least a week, and when you start again you will be OK.

Answer 4

be sure you're getting adequate solid foodstuff and hydration to assist your efforts. additionally your physique might have the two: exchange into accustomed to your modern-day habitual and intensity, and is not challenged anymore to flow to the subsequent point, or in case you have been doing this practically 3 months, you will possibly desire to be working too difficult. Your muscle groups choose relax in between days to get well. it is component of the potential development technique. that's advisable to variety your habitual. artwork a distinctive muscle groups group on substitute days to furnish that group at some point to chill out. additionally, if needed, advance workout intensity by in basic terms a sprint. finally, as a youthful grownup, be sure you're getting adequate sleep each night! well-known actual and previous due nights can compromise your actual ability.

Answer 5

Body builders only work out 4 days max, thats because muscles are grown through rest and diet, not in the gym. Also workouts should not exceed 40 minutes because you're literally overdoing it. Things take time. Check out bodybuilding.com - they have great articles. Goodluck.

Answer 6

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