Hey guys! I just wrote a post recently about my bad progress with the Powerbuilding I -program. I’ve been following it strictly, but I just had a look at the overview and there seems to be a consistent trend of lifts and strength going down. I’ve been comparing my results with what kind of strength levels people on average reach, and my progress seems to be much much slower even though I have been putting much more effort than I put into my training before. I have 3 weeks left of the powerbuilding program, and I’m wondering if I should run it to the end or just start the beginner program or the bridge again. I hit my PRs while on the bridge and was progressing quite nicely. Before the bridge I was basically doing the beginner program for almost 1,5 years.
Other questions I would like to address:
1.) How much do genetics actually effect the progress in strength training? I had a muscular biopsy taken some years back and they found signs of muscular myopathy on my arms.
I saw a trainer and got frustrated when his only recipe was to add even more stuff to my already relatively intense program. I’m wondering if there’s something going on a muscular level.
2.) Is it possible that an individual progresses more while actually doing less? This is not an excuse for being lazy, but I genuinely feel like I was making much more progress while I was barely going 3 times a week to the gym and otherwise just trying to add everyday activity like walking.
3.) Can chronic pain have an effect on strength? My pain has been more intense in the last few months.
4.) Is it okay to change the program when it feels like pure frustration?
A few factors. I was on an antibiotic for a chronic bacterial infection during this time and I also lost around 4-5 kilos of weight while on the powerbuilding program. I didn’t change my diet during this time, but I’ve had a slight caloric deficit.
With all this said, while my lifitng strength seems to be pointing downwards, it looks like I have gained a bit more of muscle mass. This might just be an illusion as well.
AP,
Sorry to hear you haven’t had a great experience with PB I. I’ll answer your questions first and then see if we can come up with a plan together.
- Probably ~70 to 80% based on the most recent research.
1a) Myopathy is a different issue entirely. Usually muscle biopsies are reserved after other signs (tests) and symptoms signify it. They tend to help with diagnosis of a specific type as well. If you have myopathy and it’s not treated, that could certainly be an issue.
- If a program is inappropriately dosed the results are likely to be worse. One question is, if you were making progress 3x/wk and walking, why change programs?
- Yes.
- Of course- there are no laws against changing programs if you’re not enjoying it. Changing programs too often can limit progress, sure, but running it out just to finish isn’t really necessary either.
I look forward to hearing from you re: some of the above. If you have some starting numbers and current numbers, that’d be useful too.
-Jordan
Thanks for the input Jordan! The myopathy thing was confusing as the laboratorist who made the statement had written there are signs of a (yet / still) mild myopathy, but then another doctor said it is normal and left it at that. The indicators were a higher than normal number of COX- fibers and a slower than normal response to electric signals. Because I’m not a physician I have no idea what this stuff means.
To me it seemed like a clear discord between two physicians and I’ve been thinking about getting a 3rd opinion, but have no idea what sort of specialist I should look for. Physiatrist, neurologist or something else entirely?
As for the other issues, just hearing these things from someone who knows his stuff helps, and helps me to re-evaluate my expectations also. I probably will continue with the bridge again or even go back to beginner prescription.
AP,
I’d be wondering who ordered the muscle biopsy and why, along with why was there a nerve conduction study done? If they’re looking into COX activity, which stands for cytochrome c oxidase, they may be evaluating you for mitochondrial myopathies. Again, I’d need to know more about why this was ordered in the first place to comment on the appropriateness and the next course of action. That’s likely consult territory IMO.
I would expect you to get stronger over the long haul, provided your programming is appropriate. This probably won’t look like week-to-week progress for the most part, e.g., adding weight to the bar or doing more reps, though sometimes that will happen. That’s fun! Rather, I’d be looking at bringing up the average weight handled during a given block. That’d be a good goal!
-Jordan
Hey Jordan,
the suspicion of a mitochondrial myopathy was were the reason the nerve conduction studies were done. After all of this there was a genetic panel that came up with pretty much nothing. However, my mother and my mother’s side of the family have had many different neurological diseases. I wouldn’t worry about it, had these symptoms not appeared some years back. It’s too complicated to explain in a message, and that’s why I would mainly like to know, if you can advice me on who to turn to next.
The issue I had with the last visit was the fact, that the doctor essentially said all of these findings are absolutely normal, when the laboratories’ statement was directly using the word abnormal. My previous, much much more professional doctor had moved to another city and I got an appointment with a much younger and somewhat inexperienced feeling physician. I understand from your podcasts and material, that most people have “abnormal” lab findings, but then there’s nuance in this as well.
Two of her sisters died young of mysterious causes and I’ve had a pattern of strange symptoms, which I’ve tried to address with psychological and psychiatric interventions as well as physical ones (more excersise etc.). The psychological part has mostly worked on controlling my mood and indirectly affecting the experience of pain, but it has not really done much to the symptoms themselves.
At this point, I’m not really looking for a quick solution anymore, and mainly would just like to learn to manage the symptoms better. Honestly, many specialists seem clueless in this regard or suggest something absoulutely ridicilous. I’ve had a few really awful experiences, with one physician suggesting my problem is caffeine (?) and another one saying that my problems are caused by alcohol ( I drink max. 4-5 portions per week currently).
After saying all this, I’d like to state that I randomly hit a PR on the bench the other day, which motivated me to continue with the program after weeks of very weak results. I tried to check all possible indicators on what was the cause, but honestly I have no clue, and I don’t think it’s too important.
Nice job on the PR, AP.
I think that having a good primary care physician, e.g., one whom you have a good rapport with, can contact easily, etc. to coordinate your care would be beneficial. You’ll likely need the primary for referrals to rheumatology and/or neurology and/or sports med and/or other specialists depending on the existing clinical findings. I don’t know enough to make that call, but I’d make sure the initial workup for myopathy is complete before referring you anywhere to ask a specific clinical question. Tl;dr- I’d find a PCP you connect with and have them help you on this journey.
-Jordan