Been training very hard these last few months and eating as well as possible (approx 3000cal and 300g protein daily with similar carbs), getting at least 8hrs sleep a night too so been expecting good strength and mass gains. I train 3 times a week on a 5x5 program. My body weight is slowly but surely going up and fat seems to be dropping also. My strength was going up very nicely but seems to have levelled out and started to go down. Predominantly dead lift which is getting worse each week. Myself Id say it was overtraining but 3 times a week isnt much? Any suggestions?

 

Have a week off, I do it every so often. Also if I haven't had enough carbs before I train it effects me.

 

as above time off is useualy a good thing,, and u dont get stronger every week its important to remember this...but dont take to long off or u go backwards..

 

I had food poisoning two week back now which knocked fuck out of me so had a good week off for that. Think thats probably why things have gone stagnant, i.e. body getting back to normal. I always get this though, I get stuck right in to training and something always goes wrong, get flu or something or other that knocks me back weeks. Think im gonna leave an extra day between leg day and back day as Ive still got doms from legs whilst trying to do back.

 

Yeah i wouldnt do leg day after back day personally.

Things i also find affect strength is the amount of carbs i've took in and the time of day i train but by far hydration is the biggest thing that makes me lift shit.

Make sure you're drinking like a fish, loads of water into you.

Sleep could be a factor too, or if work has been particularly hard recently? Maybe just burnt you out a bit.

Probably wouldnt hurt to go for a week of higher reps/lower weight either, get the muscles shocked a bit and see if you can re-bound back the next week. Just mix it up a bit.