Taking a break
Moderators: Boss Man, cassiegose
Taking a break
Hi all, I'm new to this forum and really need some advice re workout routine. I currently do a combined free weights/pilates program every second day with a weekly cardio session. I've been doing this for eight months straight and have gained some muscle. I want to put on weight, currently 95 pounds, goal 110 pounds, and follow workouts with a carb/protein shake. Over the past month I've increased the amount I lift and am feeling a bit sore and tired - I don;t want to loose ground but need to know when and how long to take a recovery break from rountine. Was thinking of maybe taking a week off but don't want to loose what I've gained - any thoughts?
Re: Taking a break
You can safely take a week off every 6 to 8 weeks without risking losing ground. However you might find that a week of training with reduced resistance a better choice.
To do the reduced resistance routine you need to reduce either the reps (for lifts) or the time (for cardio) by 25% to 30%.
So if you were doing squats with 100 pounds for 10 reps and three sets for your regular routine, then for the reduced resistance routine you would use 70 to 75 pounds for the same 10 reps and the same 3 sets. Resist the temptation to do extra reps or extra sets because it feels easy. It is supposed to feel easy.
If you plan in one light workout every 3 or 4 weeks you will find that you will look forward to the light workout when it approaches and you will look forward to the heavy workout after the light one because you will be well-rested.
If you find that you are dreading going into the gym and you are forcing yourself to go, then you need to get some extra rest.
I think that ideally you work in cycles:
week #1: Light (25% off the heavy workout)
week #2: Medium (10% off the heavy workout)
week #3: Heavy (full resistance)
week #4: (repeat #1)
etc.
Because you will be well-rested for the heavy workout you will be able to train that workout even harder than before. Because you trained heavier than before, you will need the light workout even more than before.
This can be very effective for strength building.
When I was lifting heavy I worked on a 6 week cycle. It gives you the added rest and the momentum to go heavier. By momentum I mean that the 1st week was easy; the 2nd week was easy too; the 3rd was not too bad nor the 4th. The 5th week was heavy but I was by then accustomed to getting all lifts done and psychologically I was good to go. The 6th week was difficult and tiring. If I met 6th week goals then I would go to the 1st week with a small increase in poundage and I would pyramid up in that fashion. If I did not meet goals then I would repeat the cycle again and again until I did.
To do the reduced resistance routine you need to reduce either the reps (for lifts) or the time (for cardio) by 25% to 30%.
So if you were doing squats with 100 pounds for 10 reps and three sets for your regular routine, then for the reduced resistance routine you would use 70 to 75 pounds for the same 10 reps and the same 3 sets. Resist the temptation to do extra reps or extra sets because it feels easy. It is supposed to feel easy.
If you plan in one light workout every 3 or 4 weeks you will find that you will look forward to the light workout when it approaches and you will look forward to the heavy workout after the light one because you will be well-rested.
If you find that you are dreading going into the gym and you are forcing yourself to go, then you need to get some extra rest.
I think that ideally you work in cycles:
week #1: Light (25% off the heavy workout)
week #2: Medium (10% off the heavy workout)
week #3: Heavy (full resistance)
week #4: (repeat #1)
etc.
Because you will be well-rested for the heavy workout you will be able to train that workout even harder than before. Because you trained heavier than before, you will need the light workout even more than before.
This can be very effective for strength building.
When I was lifting heavy I worked on a 6 week cycle. It gives you the added rest and the momentum to go heavier. By momentum I mean that the 1st week was easy; the 2nd week was easy too; the 3rd was not too bad nor the 4th. The 5th week was heavy but I was by then accustomed to getting all lifts done and psychologically I was good to go. The 6th week was difficult and tiring. If I met 6th week goals then I would go to the 1st week with a small increase in poundage and I would pyramid up in that fashion. If I did not meet goals then I would repeat the cycle again and again until I did.