T Nation

Off Week?

I’ve been reading a lot of articles mentioning the importance of the off week every 6 weeks or so. I’ve heard to take the week off entirley, and i’ve heard to just have a unloading phase where you use submaximal loads.

From experience, what have you all found to be most effective?
I’m a little worried that lifting with light weights would make the weight mentally feel heavier when i came back. Any truth to that?
thanks

I like to deload every 4-5 weeks. It keeps me limber and keeps me from going completely insane, but still allows me to recover.

I like to repeat what I did the week prior, but cut the volume by about a third (say, do 2 sets instead of 3, or 6 reps instead of 8), and the intensity by a third to half.

I like to dload every 4th week by working up an easy 5RM.

These two articles by Jack Reape should be helpful:

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

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

[quote]Seattle_Lifter wrote:
These two articles by Jack Reape should be helpful:

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

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

That looks very helpful, thanks

Depends some on how long you have been training, and if you are training properly.

A good general rule would be every 4th wk have an ‘easy week’, lower volume and intensity, and then every 3 months have an entire week off instead of the easy week.

If you are a relative newbie I might say every 8th or so have an easy wk, and then add a couple more months until you would take the week off completely.

I had good results with a beginner just doing easy wks every 4th without an entire rest wk as well, so that’s another option you could try.

Of course, if you’re doing a wavering intensity from week to week workout, this would change.

[quote]DK wrote:
Depends some on how long you have been training, and if you are training properly.

A good general rule would be every 4th wk have an ‘easy week’, lower volume and intensity, and then every 3 months have an entire week off instead of the easy week.

If you are a relative newbie I might say every 8th or so have an easy wk, and then add a couple more months until you would take the week off completely.

I had good results with a beginner just doing easy wks every 4th without an entire rest wk as well, so that’s another option you could try.

Of course, if you’re doing a wavering intensity from week to week workout, this would change.

[/quote]

Well, i’m not a beginner in the never pushed myself physically sense, I’ve been in the army for a couple years now. but i am a beginner to squats and deadlifts.

I’ve been going pretty much non stop since the beginning of sep. and i haven’t failed to make progress on a single workout yet. I don’t really feel like my progress is slowing down either, if anything i’m learning to push harder and i’ve been putting weight on faster lately.

So i’ve just read so much about off weeks, and i don’t know if i’m supposed to take one or not, cuz i don’t feel i need one yet.
thanks for any advice you give

Sounds like your still a newbie. Stick with what your doing if it is giving you results, that is the main thing to look at and judge what you should do. When the results slow down (or stop), just make sure you try giving it a little rest instead of doing more, more, more. That’s a common mistake.

[quote]DK wrote:
Sounds like your still a newbie. Stick with what your doing if it is giving you results, that is the main thing to look at and judge what you should do. When the results slow down (or stop), just make sure you try giving it a little rest instead of doing more, more, more. That’s a common mistake.[/quote]

will do. thanks for your help, much appreciated

You should try smolov. You will know the benefits and you’ll definatly want your off week(s) lol.

dl-