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Buckeye06
Ohio State Fan
Member since Dec 2007
14525 posts

Recovery weeks?
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?


Jizzamo311
LSU Fan
Member since Dec 2008
5163 posts

re: Recovery weeks?
A rest week every month? Da fuk??!!!

Maybe once a year. But mentally I have a hard time doing it, so I don’t...
This post was edited on 1/27 at 7:57 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
15686 posts

re: Recovery weeks?
I'll do a deload every once in awhile. It's the same program just reduced weights.


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TDcline
Navy Fan
American Gardens building 11th flor
Member since Aug 2015
5973 posts

re: Recovery weeks?
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


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Buckeye06
Ohio State Fan
Member since Dec 2007
14525 posts

re: Recovery weeks?
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?


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
10397 posts

re: Recovery weeks?
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.


NOLALGD
Ark-Pine Bluff Fan
Member since May 2014
1036 posts

re: Recovery weeks?
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.


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NOLALGD
Ark-Pine Bluff Fan
Member since May 2014
1036 posts

re: Recovery weeks?
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.


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FulshearTiger
Member since Jul 2015
1908 posts

re: Recovery weeks?
quote:

I take a deload week every 5th week.


quote:

Recover mentally


wtf


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
10397 posts

re: Recovery weeks?
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.


FulshearTiger
Member since Jul 2015
1908 posts

re: Recovery weeks?
What the hell do you do in the gym that takes two hours a day? Are you training for the Olympics?


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
10397 posts

re: Recovery weeks?
Drive to gym, warm up, lift, stretch, shower, drive to work. Takes about a 2 hour block.


FulshearTiger
Member since Jul 2015
1908 posts

re: Recovery weeks?
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.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
10397 posts

re: Recovery weeks?
Well you can go suck start a shotgun.


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20
StraightCashHomey21
West Virginia Fan
On this piss with Georgie Best
Member since Jul 2009
97421 posts

re: Recovery weeks?
I take a week off every 8-12 weeks

the current program im on it 22 weeks so ill take one after that.


dallastiger55
LSU Fan
Jennings, LA
Member since Jan 2010
15635 posts

re: Recovery weeks?
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


KG6
LSU Fan
Member since Aug 2009
10069 posts

re: Recovery weeks?
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.
This post was edited on 1/29 at 8:09 am


StraightCashHomey21
West Virginia Fan
On this piss with Georgie Best
Member since Jul 2009
97421 posts

re: Recovery weeks?
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.


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