Recovery

Bigger Stronger Leaner Competitive Bodybuilding
1

Right, So I just finnished a week off of training and started back up again yesterday (Worst week ever, hate not training).

My question is next time I take a week off in between training plans is there anything I should or should not be doing?

Should I continue taking all my supplements including Creatine? Should I maintain a high protein intake? Do body weight exercises? Ect. I know the point of the week off is to shock your system when you start again, but feel like I may have missed something?

Any input?

2

Just take time off and relax sure take protein if you need it yes keep intake high if your goal is to gain mass and recover, sure keep taking the creatine. Be active if you want, do pushups if you feel like it.

The point is to rest and recover even with a day or two off we dont recover in totality. Time off from time to time can be good. I for one cant say ive taken a week off few days and back off if feeling beat up but do what feels right.

Dont sweat it so much hell stressing over resting is bouind to do more bad than good be a slug if that makes you feel good.

Phill

3

[quote]Phill wrote:
Just take time off and relax sure take protein if you need it yes keep intake high if your goal is to gain mass and recover, sure keep taking the creatine. Be active if you want, do pushups if you feel like it.

The point is to rest and recover even with a day or two off we dont recover in totality. Time off from time to time can be good. I for one cant say ive taken a week off few days and back off if feeling beat up but do what feels right.

Dont sweat it so much hell stressing over resting is bouind to do more bad than good be a slug if that makes you feel good.

Phill[/quote]

Thanks Phil!
Much appreciated.

4

[quote]jbodzin wrote:
Right, So I just finnished a week off of training and started back up again yesterday (Worst week ever, hate not training).

My question is next time I take a week off in between training plans is there anything I should or should not be doing?

Should I continue taking all my supplements including Creatine? Should I maintain a high protein intake? Do body weight exercises? Ect. I know the point of the week off is to shock your system when you start again, but feel like I may have missed something?

Any input?[/quote]

Well, first, I think an entire voluntary week off of training is too long, unless you’re coming off of an extremely depleting athletic event.

I don’t really believe that the purpose of taking time off is to “shock your system when you start again”, but more to allow your body to fully recover 100%, both metabolically and neurologically, so you have a fresh slate to start with.

Again, I really only see an extended number of days away from training as beneficial if you are somehow seriously overtrained.

Anyway, to answer your questions about what to do while you’re not training (at least my opinion on them):

Continue your supplements besides those specifically aimed at boosting your workout efficiency. For example, there’s no need to take Surge if you’re just sitting on your ass.

Definitely keep your protein intake high, it’s your carbohydrate intake I’d recommend keeping an eye on if you’re not doing any physical activity all day.

Since you’re using your time off as a means of recovery (or at least you should be), I’d recommend doing some active recovery techniques, such as light resistance work for your muscle groups, low intensity cardio, active release, etc.

5

I’ve taken a week off training in the past, and it’s always been a great boost to my training - however that said, planning lower volume training weeks can probably do just about the same thing.

Anyway, yeah don’t worry too much about creatine during your week off (creatine will stay in your body for weeks after you stop it), just get enough protein, and take your supps if and when you remember, and try to eat well (don’t forget your veggies) and actually get proper sleep. Make the most of your downtime so you come back stronger.

6

Thanks for the tips all. I will be sure to incorrporate your advice next time I feel it nessesary to take time off.

I actually could not stay out of the gym the entire week and did some clean to front squats, push press and deads. lol.

addicted I think