Taking a week off

[Scott17]

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

 

[Seanp156]

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

 

[scbz01602]

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.

 

[GFR]

I take 2 weeks off 2 or 3 times a year

 

[CowPimp]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

I love you.

 

[Squaggleboggin]

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.

I love you.

 

[Squaggleboggin]

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]

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]

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]

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]

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]

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]

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]

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

 

[jwg]

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]

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]

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]

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

Yeah and gains just come pourin on!