T Nation

Recovery Week


#1

Hi I was just wondering what people thoughts are on having a week off. I just had a week off where I did sweet FA, and dint really stick to a diet or anything still eat clean, but a lot. Not only I feel personaly did it give me a mental break from everything but also a physical break, I also notice this time round, when I got back and it came to doing push press I really felt the muscles that were working, which felt strange but refreshing at the same time.

So my question is do you take a regular recovery week? Do you stick to the diet while off or do you just have a active recovery week and stick to your diet? Also how do you feel when you get back to the gym, do you just jump straight in or easy into it?


#2

If I'm out of the gym for more than 2 days at a time I lose some of my marbles.

No I don't take a recovery week. I take a day off every now and then but thats about it.


#3

I've recently learned the hard way about needing to take some time off every once in a while. I had a similar mind set as ^above but it didn't really work for me.


#4

http://www.T-Nation.com/free_online_article/sports_body_training_performance/back_off_and_grow


#5

I stil go to the gym but the weights are lighter, the sets are lower and I employ no intensity techniques.

By the end of the week, I'm normally going a bit crazy...


#6

Generally I take a week off training completly every 10-12 weeks, no cardio. I increase my calories a little by eating more than my fair share of ben and jerry's. I try and sleep that bit extra too, also a deep tissue massage during your week off can really work wonders to aid recovery. Also the psychological element to a week off can create a burning desire to get back to the gym.

When I do return I spend the first few weeks evaluating certain excersises, seeing what works best for me and what doesn't, what changes I need to make and bodyparts that need to be improved, from week 3 till 8 I tend to go all out with high intensity, forced reps, extended sets, rest pause etc., then from week 9 till 12 I bring down the intensity, just training a rep or two short of failure, then a full week off.


#7

I always tend to have a better mind muscle connection the week after my recovery week and it wears off after a couple of weeks/months. Then I take another recovery week.


#8

=WIN


#9

Instead of a recovery week, I'll give myself a "free day" to do something outside of my normal body part days, for the sake of variety and to give my cardiovascular system a break (I tend to do moderate volume workouts with minimal rest between sets).

Last week, it was a heavy push press and jerk day. This week, it was a bench max day...

I find after a few days of not training I feel agitated.


#10

Something like this is sounding good too.

Shit, sometimes if I don't do a two-a-day I feel agitated as well. WTF?


#11

i just lower the volume and weights and by the end of the deload i'm itching to move some heavy stuff again.


#12

Take time off when you've earned it.