taking a week off ....maybe

manif3st · 04-Apr-04, 12:55 AM

i read in Max-OT (and another source, cant remember though) that its a good idea to take a week of from weight lifting every 8-10 weeks or so. well, its been about 11 weeks for me and i was thinking about taking this week off but im not sure if i should. im just afraid my muscles are going to shrink. im making such great progress that i really want to keep it up, but if taking some time off is good for you then i guess i should take a week off....right?

nate · 04-Apr-04, 06:23 AM

your muscles wont shrink....take a week of and relax buddy.....

Jude3085 · 04-Apr-04, 08:39 AM

After taking a week off of training many people come back stronger then before because your body is fully recovered. Just think about it, your body has been training for approx 77 days. If you are afraid then just do a simple work out, like push ups, pull ups, handstand push ups, crunches, squats without weight, light boxing, stuff like that just to get the blood flowing. Nothing big.

04-Apr-04, 09:28 AM

I don't do Max OT, but every 4th week or so seriously lower the volume of sets per exercise. This is my understanding of deloading. KyleC can explain the concept much better than I can, as I am just starting to get my mind wrapped around it. You can do a seach on deloading to read more.

Kyle C · 04-Apr-04, 12:49 PM

Id do active recovery rather then taking a wk off complety. When you rest is when you grow, during completly rest certain levels in your body decreased a great deal, not only that you have to fight sorness when you come back. Your hormonal levels dont drop below maintance nor do you come back sore if you do active recovery. Active recovery is nothing more then 1-2 light workouts on off wks. Lower volume and intensity by over half and go after it.

Kc

**Lady C** · 04-Apr-04, 02:58 PM

I have taken 2 weeks off to recover from some minor surgery. I'm not supposed to use my abs too much. Beleive me, it is much harder to come back from doing nothing than doing lighter routines. I still can't perform some exercises due to how much the abs are recruited for almost every exercise. The first week the pain didn't make me want to do exercise, but it was tough the second week to not workout. Now I am back but with real light weights. It feels great!

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manif3st · 04-Apr-04, 10:30 PM

Quote:

Originally Posted by Kyle C

Id do active recovery rather then taking a wk off complety. When you rest is when you grow, during completly rest certain levels in your body decreased a great deal, not only that you have to fight sorness when you come back. Your hormonal levels dont drop below maintance nor do you come back sore if you do active recovery. Active recovery is nothing more then 1-2 light workouts on off wks. Lower volume and intensity by over half and go after it.

Kc

im not quite sure i understand what you're saying. im doing a 4 day split right now, so what am i supposed to do for each light workout? am i replicating what i normally do, just less sets and lighter weight? or am i just doing some pushups, pull-ups and other compound movements with little-to-no weight?

Kyle C · 04-Apr-04, 11:29 PM

if your on a 4 day a wk program right now do 2 times a wk.

Kc

manif3st · 05-Apr-04, 12:59 AM

Quote:

Originally Posted by Kyle C

if your on a 4 day a wk program right now do 2 times a wk.

Kc

yeah, i got that part im just wondering what exactly am i supposed to do during these "light workouts"