T Nation

After How Long Should You Take a Break from Training?


#1

I have been training intensely for 5 months now. Got really strong a lost aroung 30 pounds. However after so many months of training I am burnt, I just want to stop. Is it ok to take a couple of weeks off or is it not recommended.
Kind of planning of taking 2 weeks off after December 15.


#2

You’ll be fine, make sure you come back though haha

Also, dont freak out if the first day (or week) back feels terrible.

You may want to take scheduled deloads when you return.


#3

I read that I should deload 10% when I get back. The fact that I am considering deloading is a testament of how burnt I feel lol.


#4

If you are training with any sort of intensity, you will need lighter weeks here and there. That’s part of the process.


#5

There are actually 2 schools of thought here. One is you take periodic week or so long breaks in your training where you only train at 50% or so of your max. These are frequently built into the program you are running, like 5/3/1 does. Another is you adjust your volume, intensity, and frequency so that you in theory never need a deload week. I tend to do better on the second approach I have found, but everyone is different.


#6

5/3/1 has built in deloads for a reason.

Just saying.


#7

I do 531. Deloads is not 100% resting. You are still lifting.


#8

Taking a couple of weeks off is a terrible idea. Taking one week off is something experienced lifters can get away with after a focused period of peaking (like right after a competition).

Taking a couple of weeks of less stressful training to recharge your mind and let your body recover can be a good idea if programmed properly. Taking one week of less stressful training is a very common approach that many, many lifters follow.

Doing no exercise for two weeks, especially around the holidays, is a great way to put back on some of those 30 pounds you just lost.

What has your training and diet looked like these past 5 months?


#9

definitely don’t take 2 weeks off AND a deload after that. If you really don’t want to train for a week, then don’t. I know a lot of people who NEVER take a week off. They avoid getting burnt out by utilizing their deload weeks properly.

I would take 1 week off, not 2. And don’t deload after.


#10

clarification?

Are you physically or mentally burnt out?


#11

Yes man! Feel like I just want to chill. The body feeling tired. However, looking at my calendar, my deload week would be on the week of December 18. Basically I would take the last week of December off and come back January 1. I train 2 days a week 531 and 2-3 bjj.


#12

No. You are not.

Look at everything also. Not just tired of lifting.


#13

You are right lol


#14

Doing 531 2 days a week on top of anything(outside of inseason athletes really) shouldn’t burn you out. It’s very simple with very little heavy weight moved especially in the first 3 or so months. I don’t even think Jim says to deload on the 2 day. And he says to condition 2 times a week I think so just take a break when you need it. Make sure you’re eating enough and sleeping enough for yourself.


#15

Arnold, after Olympia wins used to to what he called, active rest.

He did not go to the gym but kept busy being active. I think he mentioned archery once.

After a couple of weeks, he would get the itching to go back to the gym, so he did.


#16

My only suggestion is dont let two weeks become 3 than 4 and on and on


#17

I suggest you just ignore the program for a week or two. Go to the gym like normal and do whatever you want. Just walk in and wing it for a week or two. You’ll be using your body but freeing your mind.

I never take planned breaks but life happens. I took about two weeks off earlier in the year and I hated it. I did a couple of body weight circuits during that time and then I had two weeks of intermittent training. To me it felt like a four week break and it took a month to get back my strength. Nothing like deadlifting 5 plates and then struggling to move 4 plates six weeks later.


#18

From what I have read and experienced most would recommend that you take off a week or two. Many believe its better to deload than take time off. I found it a struggle to get back into the gym and a routine even though I really want to hit my goals. I have had about 6 weeks off from an injury so I didn’t have a choice but it was still a struggle to get back into it. I found when I was younger I would sign up for a year contract at a gym go for a day get sore and never come back. I have since found to enjoy that pain and push through for the goal. Depends what your goal is I guess.