Time For a Week Off

Zackoz · 23-May-05, 12:00 PM

Me and my gym buddy are finding, that after working out for 12 weeks in a row and improving every week concistently, that our muscles are now feeling tired and we are even dropping on some weights, so we are going to take a week off....we are both hard-gainers and I was just wondering what I should expect after the week off, providing diet is maintained throughout that week. When I return to the gym should I pick up where I left off with the same weights or am I going to have to drop down?? Any advice is greatly appreciated.

-AC- · 23-May-05, 12:24 PM

I will be returning today after a week off. I too, would like to hear an answer to this.

One thing that that I has happend to me in the past week is my shoulder has started to bother me (twinges and sharp pain), hadn't noticed this while working out, and am worried of what this might mean as I return to the gym today.

**threenorns** · 23-May-05, 12:32 PM

i took a week off after 8 weeks before starting the MaxOT system. the week off drove me mental - i had to run around the block at 2am just to get some sleep! - but when i went back to the gym, i felt refreshed, alert, and my weights kicked total ass.

except for a minor bicep workout tomorrow, i'm taking today, tomorrow, and the next day off to recuperate a sore forearm (think i pulled the brachioradialis or something because it hurts like hell when i rotate my forearm)

stretchMk · 23-May-05, 03:01 PM

well, i find myself a little weaker for the first couple of days when i first get back, but gain much faster after the initial 3-4 days. I needed to re-gain the feeling of the grip and stuff, but after the first couple days, I find myself very re-freshed and could put up with more weight. I believe that take a week off after a little while of pushing very hard is a very good practice.

just my 2 cents.

eb86 · 24-May-05, 01:02 AM

im taking a week off starting today. They suck but im feeling quite burned out.

Blaze · 24-May-05, 03:07 AM

It is a reallly good idea to take a week off every so often and 12 weeks is a perfect number, especially after non stop training
I found whenver I take a week off, of course jumping right back into the weights again is killer, and its tiring, and youll find your muscles aren't pushing up as much as normal, but within very very very little time their right back to normal and your gains shoot up like crazy.
Good luck!

wm009 · 24-May-05, 03:19 PM

I found 8 weeks a better time to take a break. I guess it's to replenish your CNS. I feel a little weird in my lower spinal area if I don't.

**.V.** · 24-May-05, 07:43 PM

A week off is good. I've came back stronger after a week off before. More than that, and I come back weaker.

mesomorph · 25-May-05, 12:35 AM

One week Zack? no sweat mate. I'm with welch503 here. Can only be a positive. You'll come back fully recovered, refreshed, stronger, bigger (maintain diet!) and able to re focus on your next targets. Keep eating and enjoy the down time.

Zackoz · 25-May-05, 06:41 AM

Im actually looking forward to coming back after this week off to see what happens. Thanks for all the advice guys.

:

Klinger · 25-May-05, 08:18 AM

A week will do you good. Eat well, get lots of sleep and plan your next lifting cycle.

If the idea of a week fof makes you stir crazy, you could deload for a week -- do your normal routine but working with maybe 40-60 percent of your 1RM. I've never done this, so maybe someone who has successfully periodized like this can chime in.

**.V.** · 25-May-05, 01:53 PM

Never tried that one. But I know that my week of doing 1 RM testing before my week off didn't work out too well. Learned a bit doing it, that took a week. Then the time off. Then getting back to the workouts - one body part each day. Some parts ended up going 3 weeks without getting the real workout. I lost too much strength that way. Doing a deload week instead, might be good, but why not just rest and recover - then come back stronger?

Just some thoughts from a beginner still learning from his mistakes. Then going out and making all new ones.

tH3NinJ4!! · 25-May-05, 01:57 PM

You dont have to take a week off. All you have to do is decrease volume for a week or so in your training.

Kc

25-May-05, 02:04 PM

Kyle - has research shown any difference between lowering volume and taking time off completely in order to kick start the bodies recuperative abilitites?

Personally, I think I do better by lowering the volume.

Zackoz · 25-May-05, 04:12 PM

So as long as I maintain my diet, I wont find myself losing strength/size when I go back? thats the main thing Im worried about.....