Performance reduced after break?

[Josh]

Hi all,

I am wondering, generally how much performance or strength reduction will occur after taking a rather long break from weight lifting exercises? The reason I am asking this is because in the near future I will need to travel for about 2 weeks, and during this travel I will not be able to lift weight nor do any exercise (cardio, etc), except probably only some stretching out. I wonder, when I come back, how would this affect my weight lifting performance? Will my strength (1RM) drop? If so, will it drop much? Should I simply pick up where I left when I return, or should I started with lighter weights first?

-- Josh

 

[Arnold]

With only 2 weeks off you probably will not notice any decrease, if you do it will be minimal and you will regain it within 2 weeks. Ultimately, the two week break will benefit you. As far as starting back, you may want to go a bit lighter your first week back.

 

[blargh]

I have taken two week breaks a couple of times, and have noticed an increase in weights for the big three (squat, dl and bench) each time. Probably because I have a tendency to overtrain.

 

[Scotty the Body]

The break will probably do you more good than harm if you've been training steady for awhile.
You may loose a little but like Prince said, it'll come back real fast.

 

[Josh]

Follow up questions:

1. How long a break until a noticable (much) decrease of performance/strength occur?

2. Should I take time during the break to stretch out or do some non-weight exercise like push up (exercises that can be done outside a gym)? I mean, would these practices help prevent any performance reduction?

-- Josh

 

[Scotty the Body]

I think you'd have to miss at least 3 weeks to a month before you'd start to drop but after a week or two back, you'd more than likly be back up to where you were.

A little bit of cardio and stretching wouldn't hurt in between but I don't think its gonna make a big difference.

 

[Sub-Zero]

Follow up questions:

1. How long a break until a noticable (much) decrease of performance/strength occur?

** After 3 weeks atrophy hits in, so try not to take too long of a break if you can help it.

2. Should I take time during the break to stretch out or do some non-weight exercise like push up (exercises that can be done outside a gym)? I mean, would these practices help prevent any performance reduction?

** Your body can only push itself for 12-16 weeks at maximum effienency. This is why every 3 months or so it is advisable to take a 1-2 week break from lifting.

The break from lifting includes resistance work, so lay off the push-ups, etc ...

Cardio is optional here, and makes a nice change. Go out with your friends and play a game of football or something

Remember the reason you are taking a break is to refresh your body to punish it further.

I haven't noticed any strength losses after a week or two off from lifting, in fact sometimes minor increases.