Yesterday I read that you should "take a week off" every few months or so when lifting, and when you return you'll be stronger / more aesthetic / get easier PRs at the gym. Is this true? I normally just take the weekend off from lifting (I'm not on any gear). What do you guys think? Bro science or fact?
If you're lifting all throughout the week for months at a time then it's important to take a week off.
Hardcore gym goers often fatigue their bodies thinking pushing it to it's bare limits is somehow good for them. Give your body some rest, let your muscles rejuvenate and makes sure during that week off that you eat and sleep properly.
yeah its a proven fact that if you take a week off you come back stronger, leaner and your skin turns black...im having a week off as i have ebola, the doctors here are shit, they say its just a cold but its ebola, anyhoo, im having a week off and starting a new system this Sat, can wait to get back into it
Overtraining isn't a program thing (alone), it's more progression thing. You'll know when you're overtrained... constant ache that's not DOMS in muscle ends and joints, poor sleep, sometime to point of flu-like symptoms. You start stalling or regressing on lifts.
You'll know you were overtrained if you take a week off and your lifts are higher (or easier) than when you stopped.
You can either take a week off (no lifting) or back off to low weights and low rep/set (50% 1x5, for a week, for example.)
I took about 4 days off, came back and beat my old bench PR, with a higher bench, in the power rack. Less power through to the ground, but I got 330 fairly well. 335 got stuck, I think right where my my upper arms were parallel to the ground.
this. i had been lifting 5 times a week for the last three months, made some nice gains, about one cm more biceps and much bigger forearms. then i had a really bad session last thursday and decided to take a couple days off for recovery (c). just a few days later, i came into the kitchen and my flatmate asked me if my arms had grown. i measured them to have grown another(!) cm in just a few days! today was the first day back at the gym, where i stepped on the scale to see a bodyweight increasement of 2kg(!) compared to the last time i was at the gym, not even one week ago! all because i took some days off for recovery (c). without those days off for recovery (c) i wouldn't be as big as i am today. thank you, days off for recovery (c)!
I took a week off, partied hart, ate basically nothing.
Lost some gains, lost good amount of fat.
Started again and rekked like a sick kunt
Prior to that 8months, 100% on point routine and diet