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When to break?


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Posted by: Matt1973

For the last 8 months I have been training a minimum of 5 days a week. I have lost a lot of fat and put on muscle mass. I have worked my butt off to get bigger and stronger while still trying to cut the fat. So far, I think I am doing well.

My question is when to take a break of more then just a couple days...if ever to do so. I am asking for opinion and advice. My body, I think, is telling me it is time to skip the gym for a week or so. My shoulders are sore and it seems I have plateaued on some of my lifts.

I have lately been on a 6 week program and it ends this week. I was thinking about taking a week off after it. Should I still go do cardio? Abs? etc...

Just asking what everyone else does.


Posted by: TJ Cline

8 months and you have not taken a break???? Take 2 weeks off from everything.


Posted by: Matt1973

Do you have a usual "cycle"? 6 weeks on, couple weeks off or something?


Posted by: Dale Mabry

4-6 weeks on, 1 week of active recovery/unloading.


Posted by: Matt1973

Quote:
Originally Posted by Dale Mabry
4-6 weeks on, 1 week of active recovery/unloading.
Pardon my ignorance, but what is active recorvery/unloading?


Posted by: Dale Mabry

cut your volume/intensity in half rather than do absolutely nothing.


Posted by: Matt1973

Thanks Dale, appreciate the help!


Posted by: TJ Cline

Quote:
Originally Posted by Matt1973
Do you have a usual "cycle"? 6 weeks on, couple weeks off or something?
No, but if you have hit it hard for 8 months...and are not feeling good in your shoulders you better take 2 weeks off before it becomes a problem.

The idea some of these guys have that taking 2 weeks off is going to set them back is ridiculous.....you have to take time off every few months.....forget the fancy bull shit terms...just take a break.


Posted by: Matt1973

Thanks ForemanRules. I am going to break for a few weeks to allow muscles to rest. Then i am going to start a more educated approach. Hopefully with a better routine.


Posted by: NeilPearson

5 days a week may be over doing it too


Posted by: Matt1973

I thought about that too NeilPearson. But with the split I was on I didn't know how to break it up better to get a day off in there.
Mon - Chest, Tri's and Cardio
Tues - Legs and Abs
Wed - Back and Cardio
Thurs - Shoulders and Abs
Fri - Biceps and Cardio

I guess i could combine Back and Biceps. Then take a day off on Wednesday.


Posted by: PTYP

Quote:
Originally Posted by Matt1973
I thought about that too NeilPearson. But with the split I was on I didn't know how to break it up better to get a day off in there.
Mon - Chest, Tri's and Cardio
Tues - Legs and Abs
Wed - Back and Cardio
Thurs - Shoulders and Abs
Fri - Biceps and Cardio

I guess i could combine Back and Biceps. Then take a day off on Wednesday.
That would be an easy fix.


Posted by: NEW_IN_THE_GAME

This is new, before my treatment, I trained with weights for days, then the next 2 days would be moderate cardio.

did this for a year or more. Hmm this might be where I find my problems in gaining mass.


Posted by: The13ig13adWolf

at the rate you've been training, i'd take a full week off from both training and cardio.


Posted by: Tough Old Man

Quote:
Originally Posted by The13ig13adWolf
at the rate you've been training, i'd take a full week off from both training and cardio.
Agree 7-10 days off totally


Posted by: Matt1973

A grand THANKYOU to everyone that offered advice. I took a total of 7 days in a row off from the gym and increased my sleep from 6-7 hours to a full 8 hours minimum and I feel great!

I went back into the gym yesterday expecting to be a little behind where I was on bench and I blew myself away. I was able to do 3 sets of 8 reps at 225 wihtout a spot on any of them. Before I was struggling at about 5 or 6 reps on the second set.

I totally appreciate all the words of advice from everyone!


Posted by: CowPimp

Quote:
Originally Posted by Matt1973
A grand THANKYOU to everyone that offered advice. I took a total of 7 days in a row off from the gym and increased my sleep from 6-7 hours to a full 8 hours minimum and I feel great!

I went back into the gym yesterday expecting to be a little behind where I was on bench and I blew myself away. I was able to do 3 sets of 8 reps at 225 wihtout a spot on any of them. Before I was struggling at about 5 or 6 reps on the second set.

I totally appreciate all the words of advice from everyone!
Now that you're back in the game, I highly suggest what Dale mentioned. A week of active recovery every 4-6 weeks is a great idea. Next week will be an active recovery week for me actually.


Posted by: Matt1973

I will. It sounds like the perfect way to keep going.



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