Taking a week off

Scott17 · 04-21-2006, 11:58 AM

I'm taking this week off. Does anyone else do this? Just take a week off to let your muscles recooperate.

Seanp156 · 04-21-2006, 12:21 PM

Yes, but after about 5 days I start getting anxious and want to go back before the full week's over...

scbz01602 · 04-21-2006, 12:33 PM

It's actually common practice to do so, to let the CNS (Central Nervous System) to recover. It can actually even help with your gains, as the body is "shocked" after all that rest time that your hitting the gym again.

Most people take time off, but the amount of time and how often fluctuates between different programs... I've seen some people take around 3 weeks off a year and some people taking a week off every 8 weeks.

TJ Cline · 04-21-2006, 12:35 PM

I take 2 weeks off 2 or 3 times a year

**CowPimp** · 04-21-2006, 12:58 PM

I used to take off for an entire week maybe once every 3 months, but now I do active recovery every 6 weeks or so.

Nate K · 04-21-2006, 01:51 PM

I only take a extra day off if my body and mind feel overtrained. I work out too much and only take a significant break if I'm forced to.
I don't think I could willingly take a week off unless I was injured.

**P-funk** · 04-21-2006, 04:48 PM

i take a week off now and again. it is important to give yourself a break. even going to the gym adn doing unloading or cardio is still work on the system. A week off really gives the body the time to rest. We are not superhuman.

MyK · 04-21-2006, 04:49 PM

I take time off all the time, after a couple of years of training its hard to be so anal about going every other day!

Squaggleboggin · 04-21-2006, 04:52 PM

Or, if you use the single factor method of training, you basically have more time between each workout, but don't need to take off for extended periods of time (a week is an extended period to be away from lifting to me).

**CowPimp** · 04-21-2006, 08:34 PM

Quote:

Originally Posted by Squaggleboggin

Or, if you use the single factor method of training, you basically have more time between each workout, but don't need to take off for extended periods of time (a week is an extended period to be away from lifting to me).

Ew, single factor. Such nonsense in my opinion. Heh.

Squaggleboggin · 04-21-2006, 08:36 PM

Quote:

Originally Posted by CowPimp

Ew, single factor. Such nonsense in my opinion. Heh.

Dinosaur Training is nonsense? I was under the impression that single factor was the idea of waiting longer between each workout and essentially allowing for full CNS recovery between each lifting session. You never told me you thought my program sucked. I'm going to cry myself to sleep tonight. Thanks, CP, thanks a lot.

**P-funk** · 04-21-2006, 08:37 PM

Quote:

Originally Posted by Squaggleboggin

Dinosaur Training is nonsense? I was under the impression that single factor was the idea of waiting longer between each workout and essentially allowing for full CNS recovery between each lifting session. You never told me you thought my program sucked. I'm going to cry myself to sleep tonight. Thanks, CP, thanks a lot.

**CowPimp** · 04-21-2006, 08:38 PM

Quote:

Originally Posted by Squaggleboggin

Dinosaur Training is nonsense? I was under the impression that single factor was the idea of waiting longer between each workout and essentially allowing for full CNS recovery between each lifting session. You never told me you thought my program sucked. I'm going to cry myself to sleep tonight. Thanks, CP, thanks a lot.

You can implement dinosaur style training into a dual-factor program.

I'm not suggesting it doesn't work, but I don't think it's optimal.

I love you.

**P-funk** · 04-21-2006, 08:39 PM

the two factor theory simplely takes the single factor theory and says:

"why bother waiting until the fatigue disipates to train again? keep going for a few weeks and then take it down a notch so that your fitness levels snap back at a greater level."

Seanp156 · 04-21-2006, 08:40 PM

Quote:

Originally Posted by CowPimp

I love you.

Squaggleboggin · 04-21-2006, 08:47 PM

Quote:

Originally Posted by CowPimp

You can implement dinosaur style training into a dual-factor program.

I'm not suggesting it doesn't work, but I don't think it's optimal.

You can, sure, but how well would heavy singles really work when you're lifting four times a week? There's no way to do all the same functional exercises at 100% if you lift that often. At least I dont see a way to arrange everything so it would work.

Quote:

Originally Posted by CowPimp

I love you.

Squaggleboggin · 04-21-2006, 08:49 PM

Quote:

Originally Posted by P-funk

the two factor theory simplely takes the single factor theory and says:

"why bother waiting until the fatigue disipates to train again? keep going for a few weeks and then take it down a notch so that your fitness levels snap back at a greater level."

Isn't it really the same thing at the end of the macrocycle, then? You either take a week off or deload or you just keep going the whole time.

**CowPimp** · 04-21-2006, 08:52 PM

Quote:

Originally Posted by Squaggleboggin

You can, sure, but how well would heavy singles really work when you're lifting four times a week? There's no way to do all the same functional exercises at 100% if you lift that often. At least I dont see a way to arrange everything so it would work.

Dinosaur training isn't all singles. He suggests lifting heavy singles sometimes, but not all the time. The general principles of dinosaur training are do compound exercises, work hard, don't be afraid to hit failure, go heavy a lot, etc.

Also, doing singles all the time doesn't cut it for me. I like having a more well rounded pallete of abilities. As much as I like maximal strength, there are other facets of performance related fitness that I am seeking to improve/maintain.

Squaggleboggin · 04-21-2006, 08:53 PM

Quote:

Originally Posted by CowPimp

Dinosaur training isn't all singles. He suggests lifting heavy singles sometimes, but not all the time. The general principles of dinosaur training are do compound exercises, work hard, don't be afraid to hit failure, go heavy a lot, etc.

Also, doing singles all the time doesn't cut it for me. I like having a more well rounded pallete of abilities. As much as I like maximal strength, there are other facets of performance related fitness that I am seeking to improve/maintain.

I was just taking my training as an example. I'm sure I won't continue like this forever, but I still can't imagine applying the dual factor to singles work.

**P-funk** · 04-21-2006, 08:59 PM

Quote:

Originally Posted by Squaggleboggin

Isn't it really the same thing at the end of the macrocycle, then? You either take a week off or deload or you just keep going the whole time.

not neccessarily.....

Some de-load...but, you don't have. In reality you want to use the fitenss fatigue model (the two factor model) to your advantage. You would train and train and train (over reach and induce high amounts of fatigue as well as fitness)....then you would lower the volume but keep the intensity high (acclimation/intensification) adn allow the fatigue to disipate and the newly gained level of fitness to manifest itself.

The supercompensation model (single factor theory) just says train and then rest as long as you need to in order to allow your body to supercomensate for the workout and bring your level of fitness higher then it was prior to the last workout. the problem arises in timing of the workouts because it is hard to know when you are ready to train or not. With the two factor model you can judge it by saying you will over reach until your performance levels decrease 5-10% and then you would intensify (drop volume/increase intensity) your gains.

So.....I will end my rambling by saying....sort of the same but not really but kind of.

**CowPimp** · 04-21-2006, 09:00 PM

Quote:

Originally Posted by Squaggleboggin

I was just taking my training as an example. I'm sure I won't continue like this forever, but I still can't imagine applying the dual factor to singles work.

Not that it necessarily should, but I think it could be done.

**P-funk** · 04-21-2006, 09:06 PM

Quote:

Originally Posted by CowPimp

Dinosaur training isn't all singles. He suggests lifting heavy singles sometimes, but not all the time. The general principles of dinosaur training are do compound exercises, work hard, don't be afraid to hit failure, go heavy a lot, etc.

Also, doing singles all the time doesn't cut it for me. I like having a more well rounded pallete of abilities. As much as I like maximal strength, there are other facets of performance related fitness that I am seeking to improve/maintain.

doing singles all the time leaves me in pain.....but, squag is still young...lol...go for it!

Anyway, squag, you can really really use dinosaur training to your advantage when put in use with the fitness fatigue model. Think about this:

week1-4 train like a mad man with 4 days a week of heavy lifting balls out....not all out on all four weeks but really load up the volume over the four week logically and keep the reps a little higher then singles all the time, but heavy enough to be working on strength (induce fatigue).

week5-8 drop the volume down to two days a week of training and start hitting singles. leave two days between workouts. do the shit that kubik advocates in the book. hard training twice a week. heavy shit. this is your intensification period where you are allowing those fitness levels to really shine through.

kcoleman · 04-21-2006, 10:21 PM

I missed out on 2 weeks of leg days because of failure to make up for missed workouts. I just did my leg day a few days ago and they were more powerful than ever, and visually so too.

Brutus_G · 04-21-2006, 11:28 PM

I deload every 4-6 weeks then every 10 weeks i take a whole week off.

jwg · 04-24-2006, 02:27 PM

I usually just tak 4 or 5 days off sometimes.

For some reason, I'm always a little weaker when I take a full week off and go back to working out.

Milkyway777 · 04-24-2006, 04:51 PM

I just got done taking a full 2 WEEKS off, and my body feels renewed and my numbers seem to be a bit higher.

Brutus_G · 04-24-2006, 11:37 PM

Quote:

Originally Posted by Milkyway777

I just got done taking a full 2 WEEKS off, and my body feels renewed and my numbers seem to be a bit higher.

Me to when i come back it's like i can't stop lifting and going balls to the wall.

Milkyway777 · 04-25-2006, 05:29 PM

Quote:

04-21-2006, 11:58 AM	#1
Scott17 Registered User Join Date: Sep 2004 Location: Mass Posts: 242 Photos: 3	Taking a week off I'm taking this week off. Does anyone else do this? Just take a week off to let your muscles recooperate.
	Let me describe the perfect date: I take her out to a nice dinner. She looks amazing. Some guy tries to hit on her... now he wants to fight - so I grab him - I throw him into the jukebox! Then the other ninja’s got a knife, he comes at me, we grapple, I turn his knife on him. Blood on the dance floor. She’s scared now. I take her home. I’m holding her in my arms. I reach in for a kiss... I hear something in the leaves, I flip her around, she gets a poison arrow right in her back. She was in on it the whole time... but I knew...

04-21-2006, 12:21 PM	#2
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,266 Photos: 11	Yes, but after about 5 days I start getting anxious and want to go back before the full week's over...
	My Journal

04-21-2006, 12:35 PM	#4
TJ Cline Member Join Date: May 2005 Posts: 12,544	I take 2 weeks off 2 or 3 times a year
TJ Cline Member Join Date: May 2005 Posts: 12,544

04-21-2006, 12:58 PM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I used to take off for an entire week maybe once every 3 months, but now I do active recovery every 6 weeks or so.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-21-2006, 04:48 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	i take a week off now and again. it is important to give yourself a break. even going to the gym adn doing unloading or cardio is still work on the system. A week off really gives the body the time to rest. We are not superhuman.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-21-2006, 12:33 PM	#3
scbz01602 Member Join Date: Apr 2006 Location: At college! Posts: 202	It's actually common practice to do so, to let the CNS (Central Nervous System) to recover. It can actually even help with your gains, as the body is "shocked" after all that rest time that your hitting the gym again. Most people take time off, but the amount of time and how often fluctuates between different programs... I've seen some people take around 3 weeks off a year and some people taking a week off every 8 weeks.

04-21-2006, 01:51 PM	#6
Nate K Registered User Join Date: Nov 2004 Posts: 1,679 Photos: 3	I only take a extra day off if my body and mind feel overtrained. I work out too much and only take a significant break if I'm forced to. I don't think I could willingly take a week off unless I was injured.

04-21-2006, 04:49 PM	#8
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	I take time off all the time, after a couple of years of training its hard to be so anal about going every other day!

04-21-2006, 04:52 PM	#9
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Or, if you use the single factor method of training, you basically have more time between each workout, but don't need to take off for extended periods of time (a week is an extended period to be away from lifting to me).
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

04-21-2006, 08:39 PM	#14
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	the two factor theory simplely takes the single factor theory and says: "why bother waiting until the fatigue disipates to train again? keep going for a few weeks and then take it down a notch so that your fitness levels snap back at a greater level."
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-21-2006, 10:21 PM	#23
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	I missed out on 2 weeks of leg days because of failure to make up for missed workouts. I just did my leg day a few days ago and they were more powerful than ever, and visually so too.

04-21-2006, 11:28 PM	#24
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	I deload every 4-6 weeks then every 10 weeks i take a whole week off.
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

04-24-2006, 02:27 PM	#25
jwg Registered User Join Date: Dec 2005 Location: Beaumont, Texas Posts: 66	I usually just tak 4 or 5 days off sometimes. For some reason, I'm always a little weaker when I take a full week off and go back to working out.

04-24-2006, 04:51 PM	#26
Milkyway777 Stole the Sun out the sky Join Date: Apr 2005 Posts: 109	I just got done taking a full 2 WEEKS off, and my body feels renewed and my numbers seem to be a bit higher.