Losing size in upper body but not strength

Expert Discussion Advanced Sprint Training
1

I seem to be losing size in my upper body (but not strength) since starting my new training program. My legs actually seem to be growing more now than ever before.

Is this normal with a sprinters type workout after being on only weights for a while? I think it is but I want to make sure I am not overdoing it.

Day 1 - S1/Weights1
Warm-up: 800 meter walk/jog, drills (A’s, B’s, Ankle drills) stretching, 3x30 meter accelerations)
3 reps x 2 sets x 30 meter block start sprints

Weights:
Squats 4 sets
GM’s 2 sets
Flat Bench 3 sets
Bent over Rows 3 sets
Cooldown: JOG TWO LAPS AFTER FINISHING!
Might throw in some reverse leg press and hip exercises here depending on how I feel

Day 2 - Tempo/Core
Warm-up: 800 meter walk/jog, drills (A’s, B’s, Ankle drills) stretching, 3x30 meter accelerations)
4 reps x 3 sets x 100 meters (situps between sets of tempo)
Cooldown: JOG TWO LAPS AFTER FINISHING!

Day 3 - REST - 15 minutes bike ride

Day 4 - S2/Weights2
Warm-up: 800 meter walk/jog, drills (A’s, B’s, Ankle drills) stretching, 3x30 meter accelerations)
2 sets x 3 reps x 60 meter sprints
JOG TWO LAPS AFTER FINISHING!
Weights:
Powersnatch 3 sets
Front Squats or Reverse leg press 3 sets per leg
Hip Extension exercises 3 sets per leg
Push press 2-3 sets
Chins 2-3 sets (explosive)
Cooldown: JOG TWO LAPS AFTER FINISHING!

Day 5 - Tempo/Core

Day 6 - REST - 15 minutes bike ride

Day 7 - S3/Weights3
Warm-up: 800 meter walk/jog, drills (A’s, B’s, Ankle drills) stretching, 3x30 meter accelerations)
2 x 120 meter sprints (Special Endurance) 15 minutes recovery between reps

Weights:
Powerclean 3 sets
Snatch grip deads 3 sets
Bench 3 sets
Cooldown: JOG TWO LAPS AFTER FINISHING!

Day 8 - Tempo

Day 9 - REST - 15 minutes bike ride

2

Getting stronger and lighter is a good formula for running faster. Enjoy it!

3

Thanks for the fast response. I am used to doing far more volume in my weight workouts than I am presently doing. It wouldn’t be uncommon for me to do 15-18 total sets for chest/triceps in the old program on chest/triceps day, 8-10 sets of backsquats on leg day etc.

I recover really quickly from weight workouts and am fairly conditioned to that type of lifting. By only doing 3 sets of bench I can hit it twice a week easily. The push press I don’t even really feel and it never really fatigues me that much. (I am pretty strong through the shoulder girdle and back)

I don’t mind losing a bit of size up top as long as my lifts keep progressing and my speedwork keeps progressing. I just thought it was a little strange that I would grow in my legs but not up top. Although the sprinting stimulus is pretty intense on the old legs hehehe…

thanks,
Chris

4

Chris,

Firstly, I like your program lay out: CNS - Tempo - Rest. I hope it yields good results.

My query would be on the the prescribing of 2 bench sessions and 1 push-press session within a 6 day period. Sometimes a reduction in Volume can yield greater gains in Hypertrophy, and vice versa. This is open to debate and I would be interested as to what others think of this.

If you are still making strength gains will upper body atrophy not add even further to your strength to weight ratio? Maybe there is a bigger picture here that i am not seeing but I do believe Form will follow Function and maybe this is an indication of your body adapting to the stimulus presented.