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 Post subject: short break from lifting, improving my lifts?
PostPosted: Mon Oct 07, 2013 5:53 am 
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Manatee

Joined: Mon Apr 22, 2013 6:13 am
Posts: 220
hi guys, i've been on holidays (away from university) for the last two weeks, and the gym i usually go to is on the way there, anyway, i've basically been slacking off for most of the time, after going to the gym without breaks for like 6 months beforehand, i've worked in a few push and pull days, and a leg day, but not nearly as frequent as normal
ontop of that i've prettymuch forgot about my macros almost completely (stopped taking protein powders, and sofu/beans every day) and just been eating some nice whole foods

anyway, i'm working back into my routine, and after about a week without lifting, ihit the bench at home and noticed my strength has gone way up since befpre the break, i'm able to add a very nice chunk more weight, and able to do more reps on them

so i'm wondering, is there any science behind this, and has anyone actually used breaks like this as a tool, or refined it to the most useful aspects?, interested to hear about your experiences


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 Post subject: Re: short break from lifting, improving my lifts?
PostPosted: Mon Oct 07, 2013 7:08 am 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
Great stuff Muchidna,

Yes there's science behind this phenomenon...

When most trainees use a split routine, they usually only allow for LOCALIZED recovery, ie the given bodyparts they trained/targeted, however, in most cases, trainees do not allow for SYSTEMIC recovery. SYSTEMIC recovery takes longer, it refers to the generalized effect intense exercise has on the entire physical system.
When FULL recovery is restored, you'll find you'll be making strength increases in leaps and bounds. I'm still (after 20 years) finding this to be true, also keep in mind, as you grow stronger and stronger, the stresses on your limited recovery ability also grow greater, adjust the volume and or frequency accordingly, and you'll find you'll almost never hit a sticking point.

If you what more on this, let me know:)
Best
Rob


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 Post subject: Re: short break from lifting, improving my lifts?
PostPosted: Mon Oct 07, 2013 9:28 pm 
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Manatee

Joined: Mon Apr 22, 2013 6:13 am
Posts: 220
pretty interesting, would you recommend taking a week off every 3-4 months of training for this reason?

i should also mention i didnt often hit the same thing twice in the week (might in the future when i have more free time), but yeah


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 Post subject: Re: short break from lifting, improving my lifts?
PostPosted: Tue Oct 08, 2013 3:47 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 488
muchidna wrote:
pretty interesting, would you recommend taking a week off every 3-4 months of training for this reason?

i should also mention i didnt often hit the same thing twice in the week (might in the future when i have more free time), but yeah



Personally i take 2 layoffs a year, usually lasting 2 weeks, every now and then i'll also take a 7 day layoff. When i go back to training i feel like a new man.
Do you remember the movie Copland, Sly Stallone gained 40-50lbs of fat and stopped working out for about 5 months for the role, i recall him saying in an interview "its the best i ever felt", when he went back to training and proper dieting again he made some of the best mass gains of his life.
Food for thought:)


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