M4:D57 (D357) Taking time off

  

What's on my mind today?

We have all no doubt heard that our bodies do not grow while we are in the gym, they grow while we are resting.  At the same time, I am certain that everyone out there who lifts with great intensity has felt the nagging dull aches and pains that accompany long periods of intense weight training.  You know what I am talking about, the times when you are sitting at work and you wonder why your back feels a little stiff or your arms feel tired.  How about those times when your joints are just stiff or sore?  These are all after effects of weight training with great intensity.  These are signals from your body that it needs something from you and it should not be ignored.  What your body needs is called detraining.

Detraining, quite simply, involves taking a week or two off completely from working out.  You are giving your body the chance to recuperate its hormonal levels and are helping it overcome plateaus.  To me, it is a form of periodization because you are taking a few steps back to enable yourself to move your training forward again.

There have been several scientific studies that seem to indicate taking a rest break after a medium sized period of training time is beneficial in many ways.

Strength won't decrease

A study published by Med Sci Sports Exerc. 1993 Aug;25(8)929-35 involved 12 powerlifters who took 2 weeks off.  Their strength did not decrease significantly.  Their Type 1 (endurance) muscle fibers did not decrease.  Their Type II (hypertrophy) muscle fibers decreased by 6.4%.  Growth hormone increased 58.3% and testosterone increased 19.2%.  This is a very positive outcome for the powerlifters in question.

IGF-1 will increase

Another study by J Strength Cond Res 2007 Aug;21(3):768-75 was done on 46 men.  It compared stopping resistance training for 4 weeks to tapering it off over the same time period. The study was done after 16 weeks of consistent training.  The total break group had decreases in strength and power (9% and -17% respectively).  However, the total break group had an increase in resting levels of IGF-1.  IGF-1 is a hormone involved in muscle growth. The taper group had slight increases in strength and in IGFBP-3 resting levels.  IGFBP-3 is a protein that binds to IGF-1 to deactivate it.  Thus, the tapering group was lowering an important muscle growth hormone.

Conclusion

Taking a break increases the body's production of the hormones required to build muscle.  This time also allows the body to recuperate from the little nagging aches and pains that it has from the constant pounding it takes.  The rest period is quite beneficial.  I personally recommend taking an entire week off after every 12 week block of weight training.  You will find that you come back and are able to progress at an even faster rate than before the break. 
 


 
Find out what I'm doing to my body!

  

Sheer dominance was my attitude today. I set out to dominate the weights and make them cry for mercy.  Yes, today I was going to make the weights submit.  I started out by upping the weight on my leg press by close to 20% and managed to get 16 reps with 630 lbs.  What a pump in my legs after that!  Next I did my standing thigh curls.  These are done one leg at a time.  I worked my legs into submission during the seated calf raises and front squats.  I was breathing so heavy that I was literally gasping for air after the front squats.  I find front squats particularly difficult because I have to support the weight with my upper body as I am lifting with my lower body.  Once again, I set out to do my Quad Blaster set with maximum effort.  I upped the weight to 55 lbs., using a barbell instead of a dumbbell.  I managed 11 repetitions before collapsing to the ground.  The rest of the workout proceeded in like manner.  I was light headed after the dumbbell shoulder presses.  My shoulders and back were aching after the bent over rows.  My triceps were on fire after the bench dips.  I could feel the lactic acid in my triceps once that exercise was done.  It burned very badly.  I lowered the weight on the hammer curls because in reviewing my form there was just a little bit of a rock in my hips when I was at 45 pounds, so I lowered things to 35 pounds.  My deadlifts crept up to 285 lbs. today.  The deadlifts are a blast because it was around 280 lbs. that I used to need a belt and lifting straps, but so far, with this H.I.T. routine, even my grip has improved and I do not need a belt or straps to handle the 285 lbs.  I walked out of the gym barely able to carry the Quad Blaster back to my car.  I was wasted beyond belief!
 
Exercise the brain with the Thought of the Day!

A break is essential for your body to fully recover after long periods of weight training. 
 
Get a discussion started by answering the question!

What techniques do you use to over come over training?  Comment this post to answer the question. 
 
 
  

Mission 2, Day 57: Still under the weather

Until tomorrow...GET BACK TO LIFTING!

Posted by Michael Mahony at 10/16/2008 7:56 PM
Categories: Weightlifting Logs, Nutrition, Old Missions
 
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