T Nation

Recovery Time

I just completed my first powerlifting competition and am wondering how much time I shoudl take off before I start hitting it hard again. I’m chomping at the bit to get back into the gym and get stronger, but I don’t want to do more harm than good.

What intervals of time off/de-loading has anyone found success with?


Most of the time I only take off 2-3 days following a contest before lifting again. This being said the lifting, upon restarting, will be light or low intensity for the next training week before I re-up to a new lifting schedule. Sometimes I will do alternate training such as take a MMA class, do Crossfit, or an athletic event other than lifting during the short time between training programs and a meet.

If a meet was on Sat I usually suggest off or go light/easy cardio/conditioning Mon-Wed, pretty light Thurs and Fri (can stay off if you feel banged up/worn down) and then the following Monday start your new cycle.

Hope your meet went well

Thanks for the advice guys, I had read that people take up to 2 full weeks off and I knew I couldn’t do that.

My plan is to get back this week and focus on dynamic movements for a week.