When I started lifting again last April, I decided that I was going to lift for a year without taking a week off. In another couple of weeks, I'll have done it: I will have lifted at least three times a week (and 85% of the time, more than that) for an entire year. However, it is true that my strength gains have slowed considerably in a few major exercises over the past couple of months. Part of this I attribute to being sick; but being sick so frequently the past couple of months could also be attributed to not giving my body a rest in the past year.
Was it a bad move to not take a week off for a year?
Is there anyone who has done or is doing something similar, and what has your experience been?
i havnt gone continuously like you have. I take a week off after every 8-10 weeks, and, I promise you its worth it. I go back to the gym refreshed, i make noticeable gains, and most importantly, i feel better. you will too after taking your week off
i don't have a specific time that i take breaks but they usually coincide with holidays when i'm at home and don't have gym access. usually a week off helps. i come back stronger, more dedicated and refreshed. just don't let your diet go to crap. i've done that a couple times and it sucks
I've heard people say that they come back stronger and more refreshed; I'll probably take the first or second week of April off, though it will be hard.
I tend to take a week off every twelve weeks or so, although I push the envelope pretty hard in my training. When I push it to 14-16 weeks I tend to get injured.
I've been injured twice, but both injuries occurred in the late summer. Nearly strained my shoulder again in Janurary, but I was able to sense what was happening and lay off them for a while.
Gotta love all this snow, eh Borris?
Last edited by mike_mm; 03-10-2005 at 01:35 PM.
I hate taking time off. Only when my body is just too beat up do I take a few days off. Recently I'm finding that means I need to rest every 12 weeks or so.
i hate taking days off too..
and i do not feel stronger after a week.. i feel more energetic cause i cant wait to get back in it.. but not stronger.. if anything i feel weaker..
Max Bench: 300 pounds
Six pack: Yes
Location: Seattle, WA
I'm on the homestretch of a week off right now. I think it was much needed.
If the idea of a whole week off is too intimidating for you, I would say 4 days is sufficient.
Good luck keeping on. I think you'll enjoy a few days off when you decide to take is.Originally Posted by mike_mm
And **** snow.
More coming tomorrow.
Unbelievable. I'm hearing anywhere from 6" to 20" along the coast.
when i came back from my week off, which i do every 8 weeks (it was the first ) i had less enthusiasm for getting up early to lift and felt weaker.
Last edited by jack_of_all; 03-11-2005 at 05:23 AM.
The detraining effect allows your body to "catch up." In a week of rest you will see gains that you earned in the past begin to show through. Generally, it is recommended that you take around 7-9 days off every 8-10 weeks of training. In addition, every 4 weeks it can be to your advantage to have a week in which you cut your volume down to 40%, and use an intensity level about 10% under your maximums.
It doesn't seem to me that it makes sense for "gains that you've earned in the past" to begin to show up when you take a week off. I believe that it rests the body and gives it time to recover.
My problem is that -- just as I'm nearing the stage where I was planning to take a break -- I find myself becoming more obsessed and dedicated.
That's basicallly what he's saying I think. I don't think he mains gains from 6 weeks ago magically happen. It's just allowing your body to fully recover. You grow out of the gym, not in it.Originally Posted by mike_mm
it also helps your demeanor when your rested up.... when you feel better, you look betterOriginally Posted by Vido
Anybody think that doing a low intensity, lower volume week would do the job if your one of those who 'just can't stay out of the gym?
Won't you pour me a Cuban Breeze Gretchen......
heh, I dunno. When I take a week off I get f'n hostile!Originally Posted by Big Bas
That's when you'll know if you needed the week off or not. If you actually "needed" it, you won't be that anxious to get back in the gym.Originally Posted by wrestlemaniac
true but thats not it for me. I just find my demenour changes when I'm not lifting. I get angry. I need the gym I guess, it's relaxing. As soon as I get back I'm a much more laid back person. Maybe it's the testosterone that should be used in the gym doing it or something. Or maybe it's like a withdrawl syndrom or maybe the gym just relaxes me and I'm a natrually angry person lol. I dunno, whatever it is I notice a change and I try to keep to myself for that week lol.
Originally Posted by rpffly
I think NaturalBuilder touched on this in a previous post. I personally every fourth week reduce my volume and intensity in the gym. I do just enough to get the blood flowing and then get out. Then I start the cycle all over again. SO basically, 3 intense weeks, one "recovery" week, then I start over.