T Nation

How to Setup Back Off Week?

I’m just wondering how every sets up there back off weeks?

this is how i set mine up
through the week ill only have 1 lower body and 1 upper body day. and only work a few sets of 10 at about 55-60 percent 1RM. then do maybe 1 set of an assistance exersize

Jack Reap wrote a couple of excellent articles on this. Check out

http://www.T-Nation.com/readTopic.do?id=546953

and

http://www.T-Nation.com/readTopic.do?id=741658

Personally I use my off weeks to increase cardio health and do not lift at all. It seems to work best for me.

For my back-off week I turn my ME days into RE days and do more of a light bodybuilding work-out. I like keeping my 4 day routine and I don’t think that my DE days are too taxing. I find this method pumps my muscles with boold and helps them to recover faster while resting my CNS and I usually get some muscle growth as a bonus. I just keep my reps at a non-challenging 8-15.

If I am really feeling beat down I will just come in 3 days in the week and do some light recovery work, like sled dragging and training the whole body in one circuit using 30% of my 1RM for 15-20 reps for 1-2 circiuts. I find the worst thing I can do is just sit around all week, I get all tight and stiff and just feel like crap.

[quote]rich44 wrote:
Personally I use my off weeks to increase cardio health and do not lift at all. It seems to work best for me.[/quote]

I do some kind of GPP or SPP once a week maybe twice. (matters if I get a ride on monday or not)

[quote]rich44 wrote:
Personally I use my off weeks to increase cardio health and do not lift at all. It seems to work best for me.[/quote]

I haven’t been a dick for a few hours so I feel free to ask, how do you know what works BEST for you? Have you tried everything in the world?

[quote]Seattle_Lifter wrote:
Jack Reap wrote a couple of excellent articles on this. Check out

http://www.T-Nation.com/readTopic.do?id=546953

and

http://www.T-Nation.com/readTopic.do?id=741658

[/quote]

yah ive read his articles. i really enjoy them. peaking on demand is also a great one if you havent read it.(its not on T-Nation)

[quote]Chris Adams wrote:
rich44 wrote:
Personally I use my off weeks to increase cardio health and do not lift at all. It seems to work best for me.

I do some kind of GPP or SPP once a week maybe twice. (matters if I get a ride on monday or not)[/quote]

what do you do for GPP?

[quote]kellyc wrote:
rich44 wrote:
Personally I use my off weeks to increase cardio health and do not lift at all. It seems to work best for me.

I haven’t been a dick for a few hours so I feel free to ask, how do you know what works BEST for you? Have you tried everything in the world?[/quote]

Obviously I have not tried everything in the world, but then again I can only compare the different aproaches I have taken, and cardio has worked the best for me up to this point. Ofcourse a DICK like yourself would not think before you type and I doubt you have tried everything yourself. I hope you feel better now that you could be a dick.

Go by feeling, when you start feeling beat up you de-load. I usually deload every 4th workout, although I’m starting to deload every 3rd workout since my strength levels are increasing and the intensity is high on the two load weeks.