How is Taking a Week Off Supposed to Make You Stronger?

Bigger Stronger Leaner Competitive Bodybuilding
41

[quote]The Mighty Stu wrote:
I always come back stronger, and even larger after time off. A couple years ago, after not training for a week, my arms actually grew 1/4 of an inch,… which means I was just beating myself into the ground without adequate recovery. Planned time off can be a positive.

I’m going to be going to Orlando this coming week, so for the last 3 weeks have upped my training in an attempt to over-reach a bit and make gains with the time away from the weights. The only time I can imagine someone not coming back stronger, and refreshed, is if their ‘off’ diet is complete crap, and maybe not getting sufficient rest necessary to actually repair and grow.

S
[/quote]

I firmly agree with this statement.

42

[quote]The Mighty Stu wrote:
I always come back stronger, and even larger after time off. A couple years ago, after not training for a week, my arms actually grew 1/4 of an inch,… which means I was just beating myself into the ground without adequate recovery. Planned time off can be a positive.

I’m going to be going to Orlando this coming week, so for the last 3 weeks have upped my training in an attempt to over-reach a bit and make gains with the time away from the weights. The only time I can imagine someone not coming back stronger, and refreshed, is if their ‘off’ diet is complete crap, and maybe not getting sufficient rest necessary to actually repair and grow.

S
[/quote]

What do you do to “over-reach” that you wouldn’t normally do to make gains? Also, why don’t you follow the same technique during regular training and increase recovery to maximize gains? Time constraints on a consistent basis?

These are only questions, not persecutions. :slight_smile:

43

[quote]Stronghold wrote:
Some people shouldn’t be allowed to internet.[/quote]

I agree with this poster.

Bitches be retarded.

Anyway, I doubt you really need a week off. A deload week on the other hand…can work wonders I tell ya.

Evidence: I deloaded my spank routine a few weeks ago, cut it down from 8 to only 3 a day. And what do ya know? My yield was significantly bigger and my hand wasn’t tired anymore. CNS refreshed babay!!!

44

I always make better gains in size AND strength when taking a week off every 6-8 weeks or so,but it’s not a hard and fast rule,I may go 8-9 weeks on,I may only take 4/5 days off,but if I’m really training hard,fuck it,I’ll take 2 weeks off,

I’ll do some active recovery,a little cardio,foam rolling,maybe a workout with real light weights and go super-slow,or some isometrics,get a sports or regular massage,change up my diet…

Anyone who thinks even 2 weeks is ‘too long’ or ‘uneccessary’ for maximal gains,in my opinion,does not understand enough about physiology,and in most cases may be basing their opinion on their experiences,

assuming that because they are still making gains,rest of more than a couple of days is not beneficial to them-Just because it’s not NEEDED,doesn’t mean you couldn’t IMPROVE with it.I don’t NEED creatine,but it IMPROVES my gains.

If your body isn’t crying out for a break,I believe you must be suppressing it (and suffering for it,one way or another) or you simply aren’t training hard enough or training correctly.

If you are changing training variables like tempo,rep range,resistance,volume,rest,recovery,intensity,etc. and mixing it up a bit,SOMETHING’S GOTTA GIVE!!! -either that or you are a borderline freak with extraordinary genetics.

We evolved as hunter-gatherers,we are not apes with naturally freakish strength who can lug things around and swing,jump,run around all day.This thing we do is stressful on the system,training,eating,etc. we adapt fast,but need to back off now and then…

45

[quote]AccipiterQ wrote:
I recently took a week off, and the same thing happens as always…I come back, and I lose a rep on every single exercise. Not a huge loss, but I’m definitely not stronger.

For those that are proponents of taking a week off every 6 or 8 weeks or whatever, what’s your logic? I’ve had 2 year stretches where I don’t take a week off and I seem to do just fine. [bitter over wasting a week][/quote]

Ok,I’m confused.
You say after taking a week off,you are not stronger,because you lose a rep and you are not any stronger.
Are you increasing the weight after the break,or lifting the same? what are your goals? size or strength,or BOTH?

46

[quote]AccipiterQ wrote:
I recently took a week off, and the same thing happens as always…I come back, and I lose a rep on every single exercise. Not a huge loss, but I’m definitely not stronger. For those that are proponents of taking a week off every 6 or 8 weeks or whatever, what’s your logic?

I’ve had 2 year stretches where I don’t take a week off and I seem to do just fine. [bitter over wasting a week][/quote]

You shouldn’t take any time off. Humans are hardwired to walk constantly. And if you were being chased by ravenous lions or similar, I don’t think they’d wait if you said it was your ‘off’ day or week or whatever the fuck.

You SHOULD vary your workout, esp rep ranges. Do sets with 30 reps one week, 8 reps the next, and so on. Change your workout equipment too — barbells one week, db next, kettlebells another. Nature wants man to be as adaptable as possible and you are designed for frequent and varying challenges.

You should also train in a combat sport. Humans are also hardwired to fight. The closer the sport is to reality, the better — judo, systema, kina mutai, and the like.

good luck!!

Now I’m off to kill a pizza! :wink:

47

[quote]JonEightPackGuy wrote:
The Mighty Stu wrote:
I always come back stronger, and even larger after time off. A couple years ago, after not training for a week, my arms actually grew 1/4 of an inch,… which means I was just beating myself into the ground without adequate recovery. Planned time off can be a positive.

I’m going to be going to Orlando this coming week, so for the last 3 weeks have upped my training in an attempt to over-reach a bit and make gains with the time away from the weights. The only time I can imagine someone not coming back stronger, and refreshed, is if their ‘off’ diet is complete crap, and maybe not getting sufficient rest necessary to actually repair and grow.

S

I firmly agree with this statement.
[/quote]

Me too.