Assuming somebody lifts continuously heavy for five days a week,so in one year,on every single month, what do you think is the right time to take off from training, the right amount though so as to not lose gains but get the rest he/she needs to return stronger after this little break.
What works best for you to avoid “overloading” and give your body what it needs ?
Also what is the right thing to do when training 5 days, train and rest in weekend or in the middle of the week too ?
Thank you for your time!!!
Good perspective and strategies here…
I used to train 6 days a week without deloading and I made newbie gains but then I switched to 4 days/week and now Im far bigger and stronger.
I prefeer to rest on wednesday and saturday but it depends on my schedule.
Deloading is also very very important. I usually train 6 weeks and then 1 of deload and it has worked quite well for me
Thank you so much for your help appreciated!!!
I think I will try too the rest days you mentioned!
How exactly you do that with the six days??
Honestly it was a bro split but with a leg day hahah. However once that I changed my mind I wont go back to it.
Another thing that I forgot to say is that be sure what you are training for today wont be a load for tomorrow. For example, if you are deadlifting tomorrow, avoid overloading your forearms today.
Im sure you’ll kill it whatever you do
Yeah got that too!
Thank you so much I wish for it as I wish for you too to have great performances, lot’s of gains and again thank you for the useful information!!!
Same here. I lift heavy 3-4x a week (usually 3), and I’m much stronger and feel much better than when doing 5-6. The other days will have conditioning or some activity, but no barbell training. I think with age and training experience, you can have fewer focused, productive workouts and then allow for adequate recovery. Anecdotally, many who were a 6 days a week, balls-to-the-wall workout type become, after some time, a 0 days a week, fat ass. While those that take a healthy, long term view of training and recovery keep at it for a lifetime.
And when you take time of from training usually how long it takes to you ?
I like to lift heavy 5x per week (I enjoy training, and am a fan of assistance movements, and high frequency allows me to include many assistance movements). When I’m very busy, my lifting can sometimes drop to 3x per week. I almost always gain more strength over 2 months of 3x per week than 2 months of 5x per week. I think that speaks to my recovery abilities somewhat… With that being said, I have no idea which frequency is better for muscle growth (I ‘feel’ as if I’m gaining muscle fastest on 5x, but there are so many confounding variables). I’m definitely leaner when training 5x… The mechanism here is quite intuitive.
I have noticed a direct relationship between amount of sleep and how ‘beat up’ I feel.
As for resting in the middle of the week vs. on the weekend: the day of the week is arbitrary. If you are programming your own routine, try to incorporate rests after your hardest days. I like to rest after heavy squat days and heavy deadlift days.
In reality what your asking is pretty much a individual thing. Allot of factors play into the actually equation.
I find I feel best lifting day on/day off, so I guess I’m doing 3.5 workouts a week.
Mind immediately went here:
I remember that. A sad day for mankind.
Train heavy. Rest until your body feels ready to go heavy again. It’s based on the individuals needs like @bulldog9899 said. I personally don’t like training in a fatigued state. Your body can’t/won’t grow if it doesn’t recover; at least grow optimally. A lot of this also depends on your rest/sleep and nutrition.
Thank you so much !!
samething here ! better mood too and libido !
planning your training around the length of a week is fairly arbitrary, in my opinion. There’s actually no reason why each mini-block of training has to revolve around the length of 7 days.
There are 2 ways I would approach training, if my schedule allowed for it (currently I just get to the gym when my girlfriend’s work schedule and things with the kids allows for it). But I would do either: 2 days on/1 day off, and just repeat that over and over. That would basically amount to a 6-day mini-block of training, You would adjust your programming to revolve around 4 different days. That could be something like a shoulder day, leg day, push day, pull day. Something like that. OR you could do something like 2 days on/ 1 day off/1day on/1day off/1day on/1 day off. And repeat. That would amount be a 7 day plan.
I don’t like going to the gym 3 days in a row, ever. Too taxing for me. By the 3rd day, I will be dragging.
Yep I got your point there and I think that actually what you describe would be very productive and efficient for muscles, energy etc cause what I was on this year, 5 days in a row high intensity in the end weas a little too much