Time off for Beginners or Experienced or Everyone?

**Firehawk** · 21-Sep-04, 11:49 AM

Hey guys...

This could be an interesting discussion. My buddy and I are on different sides of the coin on this one, but he has all the experience (15yrs), and I have 1 year under my belt.

The questions I want to post are these:

Who needs time off? Everyone, beginners, or Experienced lifters?

Does it matter what type of way you are training that justifies if you need time off or not?

How long should you wait before you take time off, and does THIS depend on what type of training you do?

I train each part once a week, with rep ranges fo 3-6 reps. I took the week off, which means it will be 2 weeks total from the time i did chest tri's to the next time i do it (because usually i only train it once a week). Cardio i will have only been away from for one week.

My friend thinks that only experienced lifters need the time off because they have beat their body to hell over the years. I can see that way of thinking, but my buddy is also an animal. He works out very very hard and never takes time off, and he is built very nicely (Im jealous).

So, those of you with some experience, it would be much appreciated to hear what you think.

**Todd** · 21-Sep-04, 12:09 PM

I think EVERYONE needs to take time off every once in a while, experieince should have nothing to do with it. Beginners can easily train too often, too hard without proper nutrition, etc and can easily start to become overtrained. Many beginners are ignorant to those factors and many others which make them even more succeptible to overtraining. Rest for them is just as important as with experienced lifters.

I think scheduled time off every couple of months or so is a good rule of thumb, but I would also take time off when/if you feel like your training (intensity, weights, motivation) is all of the sudden declining. As soon as you have tell-tale signs of any one (or more) or those things happening, then you should take time off, or risk becoming overtrained.

**Firehawk** · 21-Sep-04, 12:44 PM

But does it depend on the way you are working out as to when or how often you take a break?

You know how I lift Todd. I went away from MAX OT a bit, but I still lift heavily and in the same rep range.

I only work out one muscle group a week. So if I take a week off, then it is really 2 weeks before I hit that muscle again. Is that fine or is that too long?

Klinger · 21-Sep-04, 12:54 PM

I lift as heavy as I can in a 4-8 rep scheme, for the most part, and I can vouch that time off is an absolute necessity. I have less than 2 years of lifting behind me, but it never ceases to amaze me how much fresher and stronger I am after a short layoff (5-7 days) every 8-10 weeks.

Not sure if that applies to higher-rep/lower-weight lifters. I can't see that being as taxing to the CNS as going heavy. If hypertrophy is your game, maybe the rest periods can be farther apart. Hopefully someone will chime in on that angle.

**Todd** · 21-Sep-04, 01:24 PM

Quote:

Originally Posted by Firehawk

But does it depend on the way you are working out as to when or how often you take a break?

You know how I lift Todd. I went away from MAX OT a bit, but I still lift heavily and in the same rep range.

I only work out one muscle group a week. So if I take a week off, then it is really 2 weeks before I hit that muscle again. Is that fine or is that too long?

Well, I would say the more intense your training is, the more important it becomes that you take scheduled breaks from your lifting every couple of months or so, or when you feel like your training, motivation, etc is declining all of the sudden.

I mean there is no set rule that it has to be a full week off...that is what Max OT suggests if you are following Max OT. But, even 3-4 days off can do wonders. Everyone should learn to listen to their bodies, for both signs of when one should take time off, and for when your body has had enough time off and it's time to return to the gym. If you listen to your body, you will learn to recognize the signs. I know it is hard for most people to take a break, most don't want to, because that means time away from stimulating growth, and most fear that strength and muscle gains will go down. But if you eat right, supplement right and truly rest completely, you will recover fully, and even grow some while on a break. It's your time to let your body (and mind) fully recuperate and re-energize. Scheduled rest is one of the most essential parts of establishing long term gains, and preventing overtraining...no matter how hard you train.

Iain · 21-Sep-04, 02:29 PM

I'm about to start doing this - http://www.t-nation.com/readTopic.do?id=459216 - which recommends five days off after the programme, which itself is only three weeks long.

Lift2Live · 21-Sep-04, 03:27 PM

Quote:

Originally Posted by Iain

I'm about to start doing this - http://www.t-nation.com/readTopic.do?id=459216 - which recommends five days off after the programme, which itself is only three weeks long.

WOW! Each muscle group FOUR TIMES a week? I'd need some time off too! lol

I only have a total of 2 years of lifting behind me but I would still think everyone needs a break from lifting. It's a stress on the body and mind just like a job is. Most people try to take time off from that so, reasoning suggests a break from lifting. I took a week off almost 3 weeks ago and lately have been getting very dejected and unmotivated and am almost ready for another.

**Firehawk** · 21-Sep-04, 04:26 PM

That might be a mental thing instead of a physical thing. You can work through the mental part, but not the physical

Lift2Live · 21-Sep-04, 05:10 PM

Point taken, but I think mental health is just as important as physical health. Either way, breaks are good.

**Firehawk** · 21-Sep-04, 05:41 PM

After 3 weeks though? That's pretty short man. I mean if you feel you need it by all means. Just don't mistake it for being sluggish for other reasons...

abarlament · 21-Sep-04, 05:50 PM

I don't think full time off is really needed in most cases. Just reduce the volume/instensity. I like going to the gym.

Iain · 21-Sep-04, 06:42 PM

It's essentially a form of conjugated periodisation. You do hit each muscle group four times a week, but you hit it in four different ways. It'd still be pretty intense, and I can imagine that five days off at the end would be necessary. However if I don't feel like I need all five I'll do some form of 'active recovery' training maybe twice in that week.

I like going to the gym too abarlament, but occasionally circumstances force me not to, like this last four days I have had a cold and I can't train when I have a cold. Despite the feeling ill and grotty when I went back today I felt stronger, hit a PR on the squat.

Lift2Live · 21-Sep-04, 07:27 PM

Quote:

Originally Posted by Firehawk

After 3 weeks though? That's pretty short man. I mean if you feel you need it by all means. Just don't mistake it for being sluggish for other reasons...

I understand what you are saying and alot of my lack of motivation lately is my seasonal fall/winter depression kicking in. It never fails! I have to fight extra hard to workout through the depressing a$$ rain and slush that is the Seattle area. lol I'm currently trying to add even more calories to my diet as 3100-3200 isn't seeming to be enough even as inactive as i am outside of the gym. You are right, 3 weeks isn't long but none the less, I want one. lmao I won't do it till the end of oct. though. I'm too anal about lifting.

**Aw-De-Oh** · 22-Sep-04, 04:18 AM

I'm sorry if this is kinda a given, but can someone define 'overtraining' for me?

luke.w · 22-Sep-04, 10:00 AM

The only time I take off is 5 days before my strongman contests, their held on saturday and my last training day is the sunday before and after 5 days off I'm feeling strong and my mind and body is ready to go. And I've always set PRs on contest day so far. Oh and I don't train TOO heavy on my last week of training either.

My next event is oct 23rd and this will mark my 1 year anniversery as a strongman competitor, witch is actually nov. 1st and only trained strongman a few months before that contest

I agree with abarlament, in my own training I turn down the intensity at lot and focus on practice,practice,practice and have shown improvement on a weekly basis. Moderen bodybuilding and strength seem to be two differant worlds now but I must say for right now I couldn't be more happier with my build.