healing time

digink · 12-04-2006, 12:16 AM

Hey Layne, and other natural lifters.

Do you guys take a week off every 8weeks+ to heal up? I've been noticing when I'll do flyes my bi's are starting to feel a little.... like something is needing some rest.

With my current split I pretty much only take 1-2 days off a month and I've been at it for at least 4 months straight, gonna take a week off at the end of this split to heal up anyone else think this helps or just add in more off days?

RBEliminator · 12-04-2006, 02:52 AM

IMO, taking a whole week off is counterproductive in measurable terms. Of course some will debate this and thats fine. I feel 1-2 weeks of deloading are suitable. That way atrophy won't be reached because your still stimulating. Cut your total volume mainly through poundages by 30-45% for 1-2 week period. I do 3 weeks high volume and frequency followed by one week of deloading.

**str8flexed** · 12-04-2006, 10:50 AM

agreed, deloading is much more effective

digink · 12-04-2006, 01:15 PM

gotya any of you guys have an article or anything I can read on this? Am I pretty much just cutting out some of the exercises I would do (volume) or simple cutting the amount of heavy weights and focusing more on a pump for a few weeks?

never mind guys I found an article on deloading and am reading it, thanks again.

**Rob Hope** · 12-04-2006, 04:13 PM

Quote:

Originally Posted by RBEliminator

IMO, taking a whole week off is counterproductive in measurable terms. Of course some will debate this and thats fine. I feel 1-2 weeks of deloading are suitable. That way atrophy won't be reached because your still stimulating. Cut your total volume mainly through poundages by 30-45% for 1-2 week period. I do 3 weeks high volume and frequency followed by one week of deloading.

also agree with this point,
this is something along the lines of what i will do every so often when my body is tired and also the week after a show. I would much rather train at a reduced rate rather than not at all.

RBEliminator · 12-04-2006, 04:28 PM

Quote:

Originally Posted by Rob Hope

also agree with this point,
this is something along the lines of what i will do every so often when my body is tired and also the week after a show. I would much rather train at a reduced rate rather than not at all.

Straight from the Beast's mouth. can't argue with the Best in the Sport.

digink · 12-05-2006, 11:33 AM

I read their are a few routes you can take when doing a deload. I will continue on the same workouts I've been doing for this week and just do them w/ less weight and focus a little more on the repetition keeping the volume the same... hardest part of my workouts is going heavy so that should help alot.

Jeff S. · 02-09-2007, 12:35 PM

what is a 'deload'??

flytrapcan · 02-09-2007, 12:51 PM

Quote:

Originally Posted by Rob Hope

also agree with this point,
this is something along the lines of what i will do every so often when my body is tired and also the week after a show. I would much rather train at a reduced rate rather than not at all.

Same goes for me. I'm getting back after a back and bicep injury, but taking too much off is a mental storm. So I just cut back and relax whil the body heals.

The Brotherhood · 02-09-2007, 01:34 PM

For the sake of discussion, how much atrophy really happens in a week of not training?

Layne has me deloading every 6-8 weeks, and it definitely helps with my joints and stuff.

I find though, every now and then, for mental reasons, I need to take time(4 days to a week) off from all training. How counter productive would this really be?

Mcwhirter · 02-09-2007, 05:28 PM

Im the same way every couple of months I take a week off. I find if I dont do this and try and push for a few months I ended up having more time off then just the week.

Hey gotta do what works for you mate.

Tas · 02-11-2007, 07:23 AM

Interesting question and one that I think has more than one answer. Recently I was forced to take a week off training as I was away with the kids up the coast and there were no gyms in the beachside town we were staying in. I wasn't all that impressed with having time off but the time with the kids more than made up for it. On my return I noticed something quite interesting. In the week after my break all of my lifts jumped up and by the end of the week I felt fuller and harder that I had before the week away. My body has continued to respond faster since taking the break.

So for me at my age (42) taking the break seems to have benefited me although my head didn't think so when I was away :) Not sure I'll be adding this strategy to my training regime because I really enjoy training but it's made me stop and think.