Thread: Poor performance after time off

The thought of a break, or being away and unable to work out, mortifies me, due to this. I come back and frankly, feel like a puss. Hate it, feels like I lost months even after only so much as a week.

Whenever I take time off, my diet usually suffers along with it. It's hard for me to eat right when I'm not training on a regular basis, which is what I attribute my poor performance to after a layoff.

Originally Posted by ReproMan

Whenever I take time off, my diet usually suffers along with it. It's hard for me to eat right when I'm not training on a regular basis, which is what I attribute my poor performance to after a layoff.

hmm, interesting point, although the only thing I do differently on an off day is not have the two protein/dextrose drinks I have sandwiched around my workout. So, can 50g of protein and 75g dextrose have that much of a difference in the grand scheme of things? Of course, on an off day I try to have an extra meal to compensate, but maybe it doesn't compensate that well?

Im starting to think that deloads rather than total rest would be better than straigh up rest.

Mostly because of the psychological aspect of it. You'll stay "in the zone" for training because you're going through the motions of going there, being in the gym atmosphere, warming up, lifting, warming down, etc etc etc.

The benefit is obviously at incredibly reduced volume and intensity youll still be giving your body a chance to recover and repair, but its just enough to make sure stuff like this doesnt happen.

Originally Posted by ReproMan

Whenever I take time off, my diet usually suffers along with it. It's hard for me to eat right when I'm not training on a regular basis, which is what I attribute my poor performance to after a layoff.

Excellent point.

I lift weights 4-5 days per week and on the 2-3 off days per week, my diet is terrible, I'm lazy, I go out drinking, etc.

If I have an off day from the gym, I take advantage.. the more I work out, the healthier/better I am.

Originally Posted by Gazhole

Im starting to think that deloads rather than total rest would be better than straigh up rest.

Mostly because of the psychological aspect of it. You'll stay "in the zone" for training because you're going through the motions of going there, being in the gym atmosphere, warming up, lifting, warming down, etc etc etc.

The benefit is obviously at incredibly reduced volume and intensity youll still be giving your body a chance to recover and repair, but its just enough to make sure stuff like this doesnt happen.

Explain deloading.

Just less sets? all light weight?

I find that after any more than a week off, I start losing strength. Sometimes a couple of days off is good when I've hit the wall (and Stew knows that's happened more than once ).

Interesting comment about the protein drink consumption on the off-days. I, too, skip the pre and post workout shakes on non-workout days. I don't change the number of meals I eat on those days. Rather I get a couple of hours of extra sleep.

Originally Posted by soxmuscle

Explain deloading.

Just less sets? all light weight?

Deloading takes a bit of planning I think if you want to do it right. You dont want to be pounding away with 300 pounds and then say you want to do a deload and use 135, that's just counterproductive. If you use some form of periodization, you can do a pretty good cycle complete with deloads.

Like this for example (very basic):
workout 1: 250 x 8
workout 2: 275 x 6
workout 3: 295 x 4
workout 4: 315 x 2
workout 5: 255 x 8
workout 6: 280 x 6
workout 7: 300 x 4
workout 8: 320 x 2
workout 9: 260 x 8
etc.

dropping back down in weight acts as the deload, and since you are dropping reps as the weight increases, you get built in regulation against overtraining.

Interesting.

time off always makes thing tough when coming back.

a) you have been inactive

b) as mentioned earlier, diet suffers when you take time off, as does rest/sleep occasionally (especially if you are on vacation).

so this begs the question, assuming one has the ability to do so timewise, is it better then to workout daily and adjusting parameters to make this happen? How much of taking days off goes to one's schedule vs. necessity? so if you are forced to only have 3 or 4 days per week to work out, you obviously would perform more work in those sessions, necessitating the need to have some time off to recover.

Originally Posted by soxmuscle

Explain deloading.

Just less sets? all light weight?

There are different ways to do it, i usually do something like...

Say i was doing 3x8 @ 8-9 RM in training, for a deload that could translate to:

2x8 @ 12-14 RM.

Less volume, and the weight i'm using is below what i would usually use for that rep range.

But like Stewart said, a deload could just be a planned phase in your program. Something like:

Week 1 - 2x20
Week 2 + 3 - 3x10
Week 4 + 5 - 4x8
Week 6 (Deload) - 2x14
Week 7 + 8 - 3x8
Week 9 - 4x4
Week 10 (Deload) - 2x14

Repeat.

You're still using a weight thats somewhat challenging, but the intensity isnt particularly high, and a lot less stressful than the heavier lifting.

Originally Posted by Stewart20

so this begs the question, assuming one has the ability to do so timewise, is it better then to workout daily and adjusting parameters to make this happen? How much of taking days off goes to one's schedule vs. necessity? so if you are forced to only have 3 or 4 days per week to work out, you obviously would perform more work in those sessions, necessitating the need to have some time off to recover.

I think it does depend a lot on the actual program of type of program we're talking about.

Somebody training 2 days a week will be more likely to be able to continue training for a few weeks longer than somebody who is training 4 days a week for example.

I also think if your program has a lot of real heavy lifting in it (ie - 4 reps or below) a proper week off is a good idea.

That could be another way of deloading aswell - halve the number of days you are working out, as well as making what happens in each session a tad easier.

Once i took a "week off" but had an easyish session in the middle of that week, and when i came back i was almost primed to go again. At least moreso than i had been in the previous break between programs where i did nothing.

Originally Posted by soxmuscle

Excellent point.

I lift weights 4-5 days per week and on the 2-3 off days per week, my diet is terrible, I'm lazy, I go out drinking, etc.

If I have an off day from the gym, I take advantage.. the more I work out, the healthier/better I am.

I think we have to remember that being dedicated to the sport,lifestyle involves things outside of the gym as well! Its all about the level you're going for.

Originally Posted by Stewart20

so this begs the question, assuming one has the ability to do so timewise, is it better then to workout daily and adjusting parameters to make this happen? How much of taking days off goes to one's schedule vs. necessity? so if you are forced to only have 3 or 4 days per week to work out, you obviously would perform more work in those sessions, necessitating the need to have some time off to recover.

frequency and intensity all play a major part in how long you can continue on a program.

for some, you may have a short power phase where you are doing a bunch of plyos or speed work relatively frequently, but that may only last 2 weeks before you start to taper it down.

it all depends on what you are doing, how hard you are doing it and how often.

Originally Posted by Merkaba

I think we have to remember that being dedicated to the sport,lifestyle involves things outside of the gym as well! Its all about the level you're going for.

I think thats bullshit.

Ive been out of the gym for 2-3 weeks due to exams, gf stress, and general apathy. I have gained 7 lbs, and visibly look worse.

I went to the gym today for the first time, and I feel completely revamped, and my diet was cleaner today than any given day the last 21 days. I couldnt lift as much (its depressing not being able to do as many free weight pullups as before) but it feels so good to be back.

I agree with merkaba... its so necesary for us, and myself personally, to ALWAYS keep the mindset of this lifestyle, and not let everything hinge on whether you can make it to the gym... I think my struggle as of late has been largely due to stress as well, and i channeled some emotional eating of my childhood... I am not going to take another week off till summer!

one day? i don't notice any loss in strength or endurance... in fact, if a rest day is needed i typically notice the exact opposite when i come back... i feel stronger and more refreshed... if i take a week off, i don't so much notice a loss in strength or endurance, but will probably feel a little more sore than usual that week... it usually takes me a few weeks off to see a noticeable loss in strength and endurance...

Originally Posted by soxmuscle

I think thats bullshit.

Why?

If I'm trying to win a contest, I'm going to be just as dedicated to not drinking on off days or piggin out on off days as I am dedicated to getting in the gym.

Yet If I'm just trying to stay in shape then who cares what I do on off days?

Tell me what part of that is bullshit? Its actually a pretty simple fact. I was just reminding. Youre either going forward, backward or standing still. Name something else you can do....?

Originally Posted by Merkaba

Why?

If I'm trying to win a contest, I'm going to be just as dedicated to not drinking on off days or piggin out on off days.

Yet If I'm just trying to stay in shape then who cares what I do on off days?

Tell me what part of that is bullshit? Its actually a pretty simple fact. I was just reminding.

I didn't realize this (in bold) was what you meant.

I'm not currently training for anything inperticular but I care about my diet, supplementation and training as if I were getting ready for a competition.

With that said, the more days/time I have off, the more I find that I'm doing counterproductive things that will ultimately hinder me acheiving my goals.

In other words, I'm fine being an idiot 2-3 days per week with drinking, smoking and eating like an obese Indianian but any more than that (regardless of how necessary rest is for an adequate training regimen) and I feel out of touch with my goals.

You seem like a knowledgable fella, didn't mean to come off as a prick

Originally Posted by soxmuscle

I didn't realize this (in bold) was what you meant.

I'm not currently training for anything inperticular but I care about my diet, supplementation and training as if I were getting ready for a competition.

With that said, the more days/time I have off, the more I find that I'm doing counterproductive things that will ultimately hinder me acheiving my goals.

In other words, I'm fine being an idiot 2-3 days per week with drinking, smoking and eating like an obese Indianian but any more than that (regardless of how necessary rest is for an adequate training regimen) and I feel out of touch with my goals.

You seem like a knowledgable fella, didn't mean to come off as a prick

Its Ok, I come off as a prick sometimes too I'm sure

awww...thats cute you guys

Fags

Originally Posted by soxmuscle

Fags

Yeah, they're a little too much for me...

Originally Posted by tallcall

Yeah, they're a little too much for me...

Oh come on sailor, be nice.

Originally Posted by danzik17

Oh come on sailor, be nice.

I speak only the truth!

I take one week off for every 4 weeks of my program. I get 5-6 hours of sleep each night, do 4 hours a week of BJJ training, 1-2 hours of Pilates, 3-4 hours of weightlifting (power lifting/olympic style weightlifting) and 1 hour of cardio so I think I need an entire week or more off each week. I really need more sleep but I'll have to suffer until I can move closer to the city.

Originally Posted by ArnoldsProtege

awww...thats cute you guys

Originally Posted by biggfly

The thought of a break, or being away and unable to work out, mortifies me, due to this. I come back and frankly, feel like a puss. Hate it, feels like I lost months even after only so much as a week.

Weird,after 8 or 12 weeks of heavy training when i take a week off i feel fuller and usally put on a few pounds.And when i get back to training after a week rest i usally am a tad stronger.I always rest 1 week after 8-12 weeks.