Question or two about my 'planned' layoff

[DrBones]

OK...
I've taken tons of layoffs in the past... ALL of them due to me either overtraining and injuring myself... I've never taken a real planned layoff...
I intend on taking 1 week off... however I do intend to do a few things during that week.... my question is that if I do the following things will the layoff still be as effective?

Mon
Wide Grip Chins (3 sets)
30 min cardio

Tues
Light rotator excersices
30 min cardio

Wed
3-6 sets of abs
45 min cardio

Thur
Close grip chins(3 sets)
30 min cardio

Fri
Light rotator excersices
30 min cardio

My biggest concern is that my joints are all aching lately and my back just has not been able to recover properly after doing 4-5 months of week after week with no rest from doing squats or deads... Im also thinking my rotator cuffs could use a serious vacation...

I plan on eating very clean throughout the week... I'm hoping I'll be jammed packed full of energy for the following week and continue to watch my progress go through the roof..

Any thoughts or comments?

Thanks

 

[DrBones]

c'mon.....
bumpity bump bump

 

[coolcolj]

I would dump the chins, and stay active, eveyrthing else looks ok

1 week is not enough IMO, you will recover somewhat after a week, but why not go the full distance to 2 weeks and reap the benefits of softening up

 

[DrBones]

Do you really think I will soften up that much in 2 weeks?
I'm seriously considering it... Its just workin out is almost the pinicle of my day... I look forward to each workout all day... takin it away is aweful.. But on the other hand I want long term benefits as well...
So you think I should do nothing but cardio throughout the next 2 weeks?
Thanks

 

[coolcolj]

yeap - 2 weeks is quite a difference from one week

everything will feel heavy when you return, it will pass after the first week

 

[DrBones]

OK...
so after the planned layoff...... how much better gains have you noticed in the first couple weeks post layoff?
Do you notice significant results in strength and size?
Or do you just feel a lot healither in general... less worn out?
Thanks

 

[coolcolj]

mainly in size, but that then leads to strength gains later
You do gain some strength, just not a large amount vs the size gains.

you definitely will be fully recovered by then

what you gotta do is start ight and then progressively load the weights by 5lbs or a small icnrement until you reach your old weights over a period of 3 weeks. You should notice a nice gain in size and about 5% gain instrength.

 

[DrBones]

Nice
Well if its counterproductive.... Umm.. I know what country you live in!... hehe.....
I'm hoping the gains in size are as obvious as you say!
Thanks a lot for the information

 

[coolcolj]

Nice
Well if its counterproductive.... Umm.. I know what country you live in!... hehe.....

BTW I normally do a full body workout during this 3 weeks - 3 times a week, 3 sets per exercise.

 

[DrBones]

What is the purpose of doing a full body routine post layoff?
What benefits are there?
Would it make any difference if I just hopped back into my classic routine, just hit it a bit lighter than usual?
What if my strength levels havnt decreased much? Would it hurt just jumping back to the heavier weights?
Thanks

 

[coolcolj]

High frequency that's all - get back into the groove quicker, and greater growth

 

[DrBones]

This will definitely be interesting...
I'm going to take all of your advice... I havnt done a full body routine in 5 years... I'm gunna make myself cry.... Should be very interesting...
heres what I'm thinking

Day 1
Squats 3x5-8
Bent Over rows 3x8
Bench 3x5-8
Military pres 3x5-8
Close Grip Chins 3 sets
Dips 3x10

Day 2 off

Day 3
Leg press 3x8
Wide Grip Chins 3 sets
Incline Bench 3x8
Side laterals 3x8-10
Standing Barbell curls 3x8
Skull crushers 3x10

day 4 off

Day 5
Deadlifts 3x5-8
Hamstring curls 3x8
Leg extensions 3x10
Standing Push Press 3x10
Incline Dumbell Flys 2x10
Pullovers 2x8
Preacher curls 3x8-10


Does this look like too much volume? I'm tryin to make sure I nail each body part from a different angle each day.. I'm also planning on doing 20 minutes of cardio 5 days a week.

What do you think?

 

[DrBones]

I forgot calves..
throw 3 sets of 15 donkey calf raises on mondays
3 sets seated calf raises on wed
and 3 sets of standing calf raises on fri

Thanks

 

[coolcolj]

Looks fine,

try and alternate antagonistic muscle groups - with a 1 min 40 sec rest time between each to cut down workout time.

You may enter a slight overtraining by the end of the 3 weeks. Well I did because I did workouts every 2 days instead of 3 days a week. Don't worry, when you go back to your normal cycle, you will find your body starts to super compensate and steady gains in strength start to arrive.

Its a principal off what the Soviet called concentrated loading.

 

[DrBones]

Sounds great....
I'll let you know weather or not you should thank the soviets, 5 weeks from now
Thanks