The Dreaded One Week Layoff

[rangers97]

OK, at the risk of sounding like a paranoid newbie, let me say that I have been lifting seriously for close to 7 years now, but honestly I have never taken the stated "one week break" every x weeks of training to recharge. However, the time has come where I just feel that I need to do it...my workouts have sucked, progress is stalled and I change my routine almost daily so as hard as this may be, I am going to try to force myself to adhere to the one week layoff.

My question is, what can I expect when I go to the gym in a week with all my workouts? Is it common to lose a lot of strength at first but to quickly gain it back, I just want to know what I am up against when I go back...psychology is a terrible thing when it comes to weight training....to not be able to lift what you previously did can wreck havoc on your psyche, so I want to be prepared...

thanks

 

[rangers97]

as a side question, who here still does cardio during their weight training layoffs?

 

[TheRoyalOne]

many poeple come back stronger, mostly because they have been overtraining and not allowing the body to grow in order to accomidate for the work it's been doing.

 

[Hillside]

I agree with The Royal One. You won't come back weaker. It would take a longer break than 1 week for that.

 

[DeadBolt]

Ussually you don't come back weaker but for some they do. It all depends on the person honestly and the conditions. I still go to the gym for cardio sometimes when I take a week off...but that is also questionable. If you are really feeling burnt out just take a whole week off to relax, don't do any cardio. Totaly refresh yourself then go back with a vengance!

You may not want to go back though and try for a 1rm...take a week of moderate weights/reps just so you don't kill yourself. I find if I wait another week or so before I go heavy it works much better then going in fresh from a week off and shooting for some heavy sets.

 

[redspy]

I currently have a rotator cuff injury and haven't trained chest or delts (other than rotator cuff exercises) for 4 weeks and I've lost very little size. Don't be afraid to take a week off, it will be very beneficial.

 

[Mudge]

1 week is quite common, when it goes over that I dont like it.

 

[Cyber_Pinky]

Usually I go back stronger and with a HUGE amount of energy. Then I injure something and I'm back off again... lol... seriously I've injured myself almost every time I come back after a short layoff.

Don't try to push yourself EVEN harder than usual because you feel guilty for taking a week off... I need to learn that.

 

[KarlW]

All good advice I reckon.

I've found after a week (even 2) off that my first week back I take it easy and I'm slightly weaker, but by the 2nd week I'm stronger than I was before. Don't be afraid of not being as strong as you were before. The fun is in getting strong again and then stronger still.

 

[WilliamB]

I lose no strength loss when I take a single week off every once in a while. typically I see a gain.

 

[CowPimp]

I came back stronger after my most recent week off. You're body will not go into a state of detraining after one week.

 

[Navyguy808]

1 week is quite common, when it goes over that I dont like it.

yea, anything more than a week off is nuthin but a loss for me.

 

[camarosuper6]

One week aint nothing to worry about. I routinely take a week off every 8 weeks or so. Its a very good idea.