The 1 week layoff...the key to big gains?

[BALDNAZI]

I take a week off from training every couple of months. I used to wait until I was completely overtrained or got sick, but the past few times I took off at pretty much peak size and strength, with more left in the gas tank.

I always got smaller but when I came back to the gym within a week or two I was always bigger and stronger then when I took off.

This time I decided to eat ALOT during this time off and instead of getting smaller, I have gotten bigger all over. Yes, i am fatter but overall I am just bigger. Im sure I will make some great gains when I get back in the gym.

I have a few questions...

#1 How do most of you handle your layoffs as far as food, activity, rest? And what do you notice during your time off and the subsequent return to training?

and

#2 To the more scientific or enlightened guys, what mechanisms are at work during the layoff. If you are not training and there is no muscular damage to repair, what exactly goes on to make someone actually grow during this break? Is it an overall recovery of the CNS and muscular tissue which causes gains? Im very interested to see your responses...

 

[Jello]

I try to keep eating clean even when I'm out of the gym for a week
or two. I just lower my calorie intake. I still do light cardio, but I have to since I gain weight easily

 

[oldfella]

#2. I'm no scientist but much more repair takes place during that week off and yes cns get a chance to recover as well. Like a broken bone, after it is fully healed it is stronger and thicker at the repair site, our muscles are not much different. With the exception of not training at all. Your body will then shed the extra mass as it is not needed because there is no extra stress or demand being placed on it.

 

[tatteredxangelx]

I do the same thing, it works wonders and helps prevent injury. Actually, I got a killer leg workout to do tomorrow and than I'm taking 10 days off. I plan to eat extra.

 

[Force245]

agreed... time off is essential. while DC emphasizes a cruise week, I have found that a complete rest, for about seven to ten days, is more beneficial to me.

I do lower my calorie intake to adjust for the lack of activity, but I used to hit the clean carbs pretty good, but this next rest period, coming up in about a week, will be new giving the AD diet.

coming back to the gym I always feel bigger and stronger. more focused also.

 

[wizard of ozz]

I keep my food intake the same but throw a bit of extra cardio into the mix . Nothing to extreme , about 30 min 3 or 4 times a week . I have done this 2 times already since around november and have lost no strength while having time of. It feels great comming back from a week or so of and progressing again.

 

[Mr_Magoo]

i lower my cals a little bit, eat less carbs, any cardio done is at a leisurely pace. My workouts are designed to either be blood flow oriented with little cns strain or to address injury prevention, i dont do anything where my lower-back is involved much

its a great mental break, my diet includes less overall meals which i feel is important because it does become tiresome to pound down 6 or 7 meals a day, during my week off, i take in 4 or 5 a day

ive found i get slightly bigger during my off weeks even with less calories and and am ready to hit another few weeks of hard training with good intensity

 

[LEX]

I take alot of time off , as soon as I feel tired and week I skip a few workouts. I think it is mostly CNS. When I return I am always stronger. I just have a day or so of higher carbs and make sure to try and hit a few more naps durring the day, seems to work.

 

[bulldog21]

I just drop one meal a day from my normal meal plan....seems to do the trick..

 

[MAINEVENT]

This is something I plan to incorporate A LOT more this next year. A "planned" week off so to speak. During this time, depending on appetite, I would just eat one less meal and maybe do a little cardio and stretching.

 

[morepain]

i do basically the same thing every 8 weeks take an off week, whether you want to or not. I guess i take it one step further in that during that week i don't think about it at all, i eat what i want, go out and have fun, and just live like a normal human being. I feel like this rests me both physically and mentally.

 

[Phidias]

I just drop one meal a day from my normal meal plan....seems to do the trick..

Same here!

A little cardio, not too stressful so that you don't release too much cortisol, may also help you not getting fat if you still eat pretty high kcal

 

[mrsoul]

this offseason my trainer had me take a week off, not touch a weight, not go near the gym. he had me eat as much as i possibly could during this week. i was clean at the time. after the week off, we started back in the gym with gear and i was stronger and much bigger quickly, before any of the gear had a chance to kick in. the extra body fat that i had put on during the week quickly came off once i was dieting clean and working out intensely again.

 

[td1111]

Training endlessly, the body adapts and gains slow to almost nothing. Taking a few weeks off every few months is a great idea, since returning to lifting afterwards is a new shock that will cause growth. Works for me.

 

[inoverdrive]

Always keep your body guessing and in shock. I take off 7 days after 2 solid months. It does feel good.

 

[Mr_Magoo]

i think when it comes to off weeks we should either go one of two routes, train for a long period of time, say 8 or more weeks and take a week off entirely, not doin anything or u can be like me and train in 3-6 week cycles then take an easy week in the gym where all i do is get blood flowing, rehab or pre-hab work

 

[Mr_Magoo]

you also should not be afraid of taking longer then a week off. one thing i have found is that if i take a complete week off from the gym it becomes too easy for me to extend the break into 4 or 6 weeks but it is not all bad at least for me because i do not lose muscle or strength easily plus u get an even bigger rebound when u return to training

 

[sbv]

yeah a week off can be really good. i lose weight and strenght easily when i take time off, but 1 week is very reasonable. your muscles are still in recovery during that week. keep the calories up, keep stretching and just do some light cardio.

i noticed that strenght trainers (PLers etc) take more time off. im thinking that the heavier you make your workouts, the more taking time off becomes a necessity.

must have something to do with both the CNS and keeping the connective tissue healthy

it's probably also why most pro BBers that I've seen stick to high reps... train for months on end without unnecessary risk of getting sick/run down/injured?

edited my post 3 times lol. interesting topic

 

[cecray3]

As with most of the responses here, i too, take a week off every 8 weeks and i also notice myself stronger upon returning to train. Definitely works!

 

[Paul Bunyan]

I always take the week off before a contest whether it's strongman or powerlifting. It allows me to rest mentally and physically so I can go for broke on contest day. If I feel really beat up from training and or work I'll just go light and easy for a week. I take some walks and a couple of 20min sessions in a hot tub. The funny part is watching me ride a bicycle at 300+lbs. I look like a circus clown on a tricycle.

PB