OT Workout Baws - Off weeks?

quote:

---

My qustion: If you have to take time off, is there a rule of thumb for how much weight to use when you go back, based on how long you have been out?

---

There's never been a set rule on this and won't be it depends on how you're feeling/fatigue/etc...

Attempt to lift exactly what you did before the time off (if we're talking more than 4 weeks scale it down obviously) and attempt to add a rep every week.

quote:

---

Also, someone posted a thread about a "deload" week? Is it advisable to take a week off every so often? If so how often?

---

If you are killing it in the weightroom and ever feel like you REALLY need it...take it. Every 6-8 weeks its fine and actually beneficial to take a 4-5 day break but keep in mind most people save it for days of vacation/sickness/etc.

Something similar happened to me back in the spring when I was doing 5x5. It wasn't a week off, but I missed a few workouts. Either 2 or 3, I can't remember now. When I went back, I was scheduled to do the same workout as the last one I did, but I did the other one instead. I felt great, completed everything easily, and kept on going after that. A few days off isn't going to affect your strength. If it was like 2 weeks, you might struggle to finish some lifts near the end, but most likely you'd be able to finish them all.

I find the same thing happens when running as well. A few off days can do wonders for your body. Just don't make it a regular thing. Maybe every 5-6 weeks, take a few days off.

quote:

---

Also, someone posted a thread about a "deload" week? Is it advisable to take a week off every so often? If so how often?

---

You only took off because you were sick, so you don't have recovery weeks? I don't lift, but I do cycle, and every 4th week, I take a recovery week. During that week, I still ride, but at a lower pace. When I start back on my training week, I usually go at a high pace from day one. I just started taking recovery weeks this year, and it's helped a ton.

Also, I've generally gone by the rule that life will program your deload weeks for you.

Travel for work, planned vacation, holiday travel, etc should give you 4-8wks a year of easy weeks where you lift maybe twice at best.

I notice my arms / shoulders becoming fatigued at times (probably from over doing it), so I will take off until my body feels normal again. Usually 3/4 days will cure this.