I love them. And so does my body.
Lay offs strategically placed are an advanced means of getting stronger and growing. Right now I’m on a three-week increasing percentages cycle with the fourth week being a lay off week (nine days).
During the lay off week, I do a Tuesday and Thursday workout (225lbs x 2 reps x 10 sets for squats on Tuesday and 225lbs x 3 reps x 8 sets for bench–equates to 40-50% of max for both lifts raw). I do cardio three days during the lay off week.
For me, with the way I train, this is a welcome recovery week and much necessary. Monday, Wednesday, and Friday of each week I squat, bench, and deadlift each session with some auxillary exercises and 40 minutes of cardio. I usually have Thursday or Saturday of each week as a auxilliary-only day.
1st week percentages for each lift are in the 70-80% range. 2nd week percentages are in the 75-90% range. 3rd week percentages are in the 80-95% range with a maximum effort attempt late in the third week.
So, a lay off week is great for the central nervous system, joints, ligaments, tendons, and muscles not to mention the mental aspect. Pushing heavy weight each week on all three lifts is tough by the third week.
The proof is in the pudding. For years I rarely ever took time off for except for serious injury or extreme sickness. Since I finally relented the past two years in the three on-one off cycle, all my lifts have really taken off and I have added 10 pounds of lean muscle (230 to 240 pounds).
[quote]John S. wrote:
Change routeen.[/quote]
Lurn Spell.
[quote]doctor negative wrote:
As I get older, I especially notice that layoffs play an increasing role in continued progress[/quote]
You may have already answered your own question. If something is helping you to progress, doesn’t it make sense to stick with it! Part of working out is finding out what works for your particular body. Learn to listen to what it tells you. When I say that, realize that human nature is lazy. You will want to take it easy even when your body says you can and should do more.
Of course the question of whether to take some time completely away from working out or rather to just have a light week or a few light days will depend on the individual. You will probably have to experiment with those variables to see what works best. The goal is not only progress, but the best progress you are able to achieve.