I have noticed that over the past 6 months or so my elbow joints and knees joints have started to hurt really bad. They have always bothered me but now it is to the point where I feel like a decrepit old man when I am not in the gym. This is not my biggest concern though. I am a powerlifter and recently have noticed a pain in my right pectoral that feel like some kind of muscle injury. It have been a long time since I have really taken a long time off and I think all the heavy training is getting to me. Do you guys think If I took a month off of heavy traning and just lifted ridiculously light weight while still eating properly I would be able to maintain my muscle mass and recover from whatever is bothering me? If anyone has any insight into how I can take some time off and still maintain my muscle it would be much appreciated.
How often do you take a deload week during your normal training schedule? Do you compete in powerlifting meets or just train for PRs?
You know your body better than anybody else will. Listen to it. If you feel that you need a break, take a break. Taking some time off to address some limitations/imbalances that you body has will probably do you a lot of good. I would say don’t automatically settle for 1 month out. Take it 1 week at a time. I would probably think that 2 weeks off with the main focus on restoration exercises and addressing limitations/imbalances, then at week 3 progress back into the regular scheme of your training cycle.
I have never competed in powerlifting and have never trained solely for powerlifting, so I can’t give you the perspective from that type of athlete, but my suggestions are just from my experiences working with other athletes and my own experiences.
[quote]Ragincajun wrote:
I have noticed that over the past 6 months or so my elbow joints and knees joints have started to hurt really bad. They have always bothered me but now it is to the point where I feel like a decrepit old man when I am not in the gym. This is not my biggest concern though. I am a powerlifter and recently have noticed a pain in my right pectoral that feel like some kind of muscle injury. It have been a long time since I have really taken a long time off and I think all the heavy training is getting to me. Do you guys think If I took a month off of heavy traning and just lifted ridiculously light weight while still eating properly I would be able to maintain my muscle mass and recover from whatever is bothering me? If anyone has any insight into how I can take some time off and still maintain my muscle it would be much appreciated.[/quote]
The fact that you are asking this question means you want to take time off. Take time off, rest up and come back when you’re ready (physically and mentally).
I do compete in powerlifting meets the last one I did was a bench competition a few weeks ago. I rarely take time off because I am afraid I will lose strenth during the break. Normally I would just ignore the joint pains but I can tell the pectoral pain is not normal and feels like some sort or a injury. I was just wondering if really light lifting might help to maintain my muscle while giving it a chance to repair.
Based off of your last response, I would strongly recommend purchasing/reading Eric Cressey’s “The Art of the Deload”. I think it will help you a great deal.