Week OFF

[eat big]

Ok, so I've been training religiously for about 8 months straight now. I dont think I've taken one week off. I think its finally catching up with me, Im tired, don't perform nearly as well in the gym and my lifts have gone down this past week. I dont have mono. I usually do 5 days a week. Think its about time to take a week off? If so what would you recommend doing in that week?

Much K to anyone who responds.

 

[Carl Carlson]

I usually take a week off every 8-10 weeks. It's nice to be able to rest and let the body heal up and start over fresh. Plus, by the end of that week I'm usually going crazy because I can't wait to get back into the gym... it's refreshing.

During my week off I'll still usually keep busy with doing some light cardio so I don't become too sedentary.

 

[eat big]

See I know the side effects of overtraining, and I didnt feel down, no headaches, and my lifts were consistently going up for 8 months. So untill now I havent found the need to take a week off. Anyone else?

 

[Carl Carlson]

I hear ya... I just use it more as a preventative measure rather than anything else. Different strokes for different folks...

 

[InTraining]

8 months is quite a long time to not take a week off. I'm like the other poster, and I take a few days or up to a week about every 8-10 weeks. You might find that you come back stronger and you will certainly be refreshed after the off time.

 

[JustJacked]

I usually take a week off every 8-10 weeks. It's nice to be able to rest and let the body heal up and start over fresh. Plus, by the end of that week I'm usually going crazy because I can't wait to get back into the gym... it's refreshing.

During my week off I'll still usually keep busy with doing some light cardio so I don't become too sedentary.

same here. The first day back in the gym after a week break is awesome! during my week off I usually do pushups and a little cardio. mostly walking. I find my strenght increases when I come back to the gym.

 

[eat big]

Looks like im taking a week off with absolutely no physical activity.

 

[coolcolj]

a week off is good, allows your CNS and joints to freshen up
and soften up the msucles a bit so they start to respond better again, although, more than a week is even better for this

The break also allows your muscle fibers to reconvert back to a faster twitch form too

I take a week off every 3-4 weeks

 

[Lee]

its healthy to take a week off every 2 months or so. let a complete body repair happen, youll feel great the next time you hit the gym.

 

[eat big]

My problem is i don't know when to. Because I am almost always breaking PR's of some sort. So I think I'm doing well but in the long run, I need to take a break. From now on, I'm going to take one every couple months.

 

[anthony518]

It's defently cool to take a week off. You will feel much better when you come back. You might even be a little stronger. Just eat normal and just take it easy. Good for the mind too.

 

[cmdubs]

Usually at least every three months I take a full week off. It's tough to do sometimes especially when I'm making steady progress. I think it's good for the joints, ligaments, and muscles to have some time off ocassionaly. If increased muscle size is your goal than it's also a good way to "decondition" your muscles so they respond better when you return to the iron.

 

[ghettostudmuffin]

You could also periodize your training a little bit. Bust ass for 3 weeks and then take it easy for a week. Not dropping the lifting, but just dropping the weights down to about 75% of what you normally use to allow for unloading.

This week will allow your body to catch up to the previous week's without experiencing any possible negative physiological aspects of taking a week off completely from training.

I read this in a post in the powerlifting section I believe, but I'm sure it could be applied to bodybuilding as well.

 

[NorgePrecision]

I haven't taken a week off since last August. I'm in the middle of a program right now, so I'm not going to take off until about mid-March. I just got my v12 and gained about 50+ lbs. on my squat in like a week so I think I'll hold steady until march.

 

[eat big]

Thanks guys, I might try the periodization Muffin. Im just like you CM dubs. Today is my first day off and its already hard to not go.