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Message
Recovery weeks?
Posted on 1/27/18 at 7:51 pm
Posted on 1/27/18 at 7:51 pm
Do you baws take entire weeks off every month or two? This morning I felt pretty run down after my lift and was wondering if I should take Tuesday/Thursday off this week and get back at it a week from today. Been doing pretty well 3 days a week the last 5 weeks or so since Xmas
What are your thoughts?
What are your thoughts?
Posted on 1/27/18 at 7:56 pm to Buckeye06
A rest week every month? Da fuk??!!!
Maybe once a year. But mentally I have a hard time doing it, so I don’t...
Maybe once a year. But mentally I have a hard time doing it, so I don’t...
This post was edited on 1/27/18 at 7:57 pm
Posted on 1/27/18 at 8:17 pm to Buckeye06
I'll do a deload every once in awhile. It's the same program just reduced weights.
Posted on 1/27/18 at 8:22 pm to Buckeye06
If you’re only lifting 3 days a week, you haven’t earned taking a week off.
I lift or run 7 days a week. I will occasionally take a day or two off. Never a week, even on vacation
I lift or run 7 days a week. I will occasionally take a day or two off. Never a week, even on vacation
Posted on 1/28/18 at 8:53 am to Jizzamo311
quote:
A rest week every month? Da fuk??!!!
I dunno I was reading up on taking days off and some article said every 5-10 weeks take a full week off.
I'm already traveling early this week (have found a gym to work out in on Tuesday) for work so was wondering if this was a real thing
Have also thought about the deload week. Less weight and/or reps/sets right?
Posted on 1/28/18 at 12:30 pm to Buckeye06
I take a deload week every 5th week. Let the muscles rebuild and recover mentally. I just came off a 10 week tear and I regret it.
Posted on 1/28/18 at 12:49 pm to Buckeye06
I've taken time off for trips or working around a cold or minor injury but never just to do it.
A much better solution is a deload week in your lifting program every 4-6 weeks. I 100% believe a primary reason why people stop progressing, burn out, or get hurt is not deloading. It would have been awesome if I understood this 20 years ago.
A much better solution is a deload week in your lifting program every 4-6 weeks. I 100% believe a primary reason why people stop progressing, burn out, or get hurt is not deloading. It would have been awesome if I understood this 20 years ago.
Posted on 1/28/18 at 12:52 pm to Buckeye06
quote:
Have also thought about the deload week. Less weight and/or reps/sets right?
I'm sure there are a lot ways to do this, in my lifting program I keep the same reps and limit weight to between 40%-60% of 1 rep max.
Posted on 1/28/18 at 3:27 pm to DeafJam73
quote:
I take a deload week every 5th week.
quote:
Recover mentally
wtf
Posted on 1/28/18 at 3:29 pm to FulshearTiger
Getting up at 5 am everyday, hitting the gym for 2 hours, then working a 8-10 hour shift wears you down physically AND mentally after a while. So yeah, a deload week helps.
Posted on 1/28/18 at 3:33 pm to DeafJam73
What the hell do you do in the gym that takes two hours a day? Are you training for the Olympics?
Posted on 1/28/18 at 3:34 pm to FulshearTiger
Drive to gym, warm up, lift, stretch, shower, drive to work. Takes about a 2 hour block.
Posted on 1/28/18 at 3:36 pm to DeafJam73
So just a normal workout like the rest of us. Got it.
I'll go back to laughing at taking one week out of every 5 weeks for a mental recovery.
I'll go back to laughing at taking one week out of every 5 weeks for a mental recovery.
Posted on 1/28/18 at 3:37 pm to FulshearTiger
Well you can go suck start a shotgun.
Posted on 1/28/18 at 5:27 pm to Buckeye06
I take a week off every 8-12 weeks
the current program im on it 22 weeks so ill take one after that.
the current program im on it 22 weeks so ill take one after that.
Posted on 1/29/18 at 6:42 am to StraightCashHomey21
its pretty common to do deload weeks. I wouldnt take a whole week off, just do lighter weights or about 60-75% intensity.
Id still stay active
Id still stay active
Posted on 1/29/18 at 7:41 am to dallastiger55
Not lifting, but for endurance training, it's pretty standard to do "blocks". 3-4 weeks of a build, 1 week of reduced workload. It's not an off week at all. But if you are normally doing 12+ hours of workouts in a week, you might bump it down to 8 hours. Just gives your body a chance to catch up.
You should always have your schedule set up for proper recovery (i.e. give your legs a rest after a big leg day), but the scaled back week lets your whole system recover. Like right now, I am battling a sinus infection/head cold that won't go away. Constantly grinding yourself down doesn't help that healing process. I'm in need of a scaled back week soon. Not because my legs need it (even though I did a 4 hour bike ride and ran a half marathon this weekend.....legs will be better by Tuesday), but because my immune system needs time to worry about 1 thing at a time.
I would imagine lifting for the most part has a more significant focus on recover and this isn't nearly as big of a deal. But still, if you start to feel run down....it's probably a good idea.
You should always have your schedule set up for proper recovery (i.e. give your legs a rest after a big leg day), but the scaled back week lets your whole system recover. Like right now, I am battling a sinus infection/head cold that won't go away. Constantly grinding yourself down doesn't help that healing process. I'm in need of a scaled back week soon. Not because my legs need it (even though I did a 4 hour bike ride and ran a half marathon this weekend.....legs will be better by Tuesday), but because my immune system needs time to worry about 1 thing at a time.
I would imagine lifting for the most part has a more significant focus on recover and this isn't nearly as big of a deal. But still, if you start to feel run down....it's probably a good idea.
This post was edited on 1/29/18 at 8:09 am
Posted on 2/9/18 at 10:00 am to KG6
Also if you are lifting a week off isn't going to hurt your gains.
Now two + weeks you we notice strength and size losses.
Usually on my off weeks, I do active recovery, light cardio, some runs and yoga/mobility work.
Now two + weeks you we notice strength and size losses.
Usually on my off weeks, I do active recovery, light cardio, some runs and yoga/mobility work.
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