How often do you take a week off ?

[Green888]

hi all!

i love to go heavy every time when i work out, but have a tendency to get injured after some time. (have been lifting iron for 17+ years)

the plan is now to try to workout like this:

week 1+2 heavy
week 3 light
week 4+5 heavy
week 6 light
week 7+8 heavy
week 9 light
week 10 - off

repeat cycle.

do you guys take breaks? go heavy every week? or how do you do it?
please share your experience with me.

Regards
Green888

 

[Double3]

Usually around 8 weeks or if I get sick or injured.

Which ever comes first.

 

[Double3]

I dunno if going heavy the first week back is the best idea.

I mean hit it hard but maybe not all out. It kicks my ass working out after a week off.

I go by feel when I'm in the gym so I really don't have any set heavy days. Actually if I go to the gym thinking I'm going to go heavy I can't lift shit. haha

 

[B.Reel]

I have already injured myself twice this week (lower back monday and right clav tuesday). Break? Hell no, i'm gonna train right thru this shit and when I am better in a week or ten, I will take a break

 

[Suareezay]

I have already injured myself twice this week (lower back monday and right clav tuesday). Break? Hell no, i'm gonna train right thru this shit and when I am better in a week or ten, I will take a break

lol have fun

 

[Vennom96]

I usually take about 2 full weeks off a year, usually not planned though, they just sorta happen. Usually b/c vacation or whatever. This year however I had gyno surgery so that was 3 weeks off, and then 2 months later had a scar revision so that was another 2 weeks off. I usually go heavy most workouts except when getting into it after time off then I'll go light for a week or 2.

 

[MANOWAR]

I had a 6 month break, it wasn't intentional but shit happens. I say break whenever you feel the need to, a little time off is never bad.

 

[Vegas]

I take days off whenever I feel like I need them. Right now I am in the middle of an extended break (5 days or so) because I am simply burnt out. Just go by how your body is reacting to your training.

 

[Green888]

thx for the info.
after only 1 week off im usually stronger when i go back to the gym...after 2 weeks the power goes downwards.
thats why first week after a break i would go heavy.

but perhaps go by feel is better?

i have a feeling that powerlifters dont get injured as much as bodybuilders.
a powerlifter told me once, that BBs make a mistake by trying to go heavy every workout.
what is your opinion on that?

 

[Vegas]

thx for the info.
after only 1 week off im usually stronger when i go back to the gym...

Might want to check the volume and/or frequency of your workouts just to make sure that you aren't overtraining. Just something to think about.

 

[lilboy2]

every 16 weeks i take a complete week out of the gym.....

 

[Green888]

my program (4 days a week):

monday: back. (12-18 sets)
wednesday: chest - biceps. (12-16 / 6-12 sets)
friday: shoulders - triceps. (12-14 / 8-12 sets)
saturday: legs. (10-20 sets)

...repeat next week

 

[879654]

i hate losing time in the gym, im just getting back into being there almost everyday after a week and a half off cause I was sick and it always takes me a week or two to get back into the swing of things

 

[Vegas]

my program (4 days a week):

monday: back. (12-18 sets)
wednesday: chest - biceps. (12-16 / 6-12 sets)
friday: shoulders - triceps. (12-14 / 8-12 sets)
saturday: legs. (10-20 sets)

...repeat next week

How do you find training shoulders and triceps only a day after chest? Not still sore?

 

[Green888]

How do you find training shoulders and triceps only a day after chest? Not still sore?

usually not..i am in chest, but not triceps and shoulders.

due to shoulder problems, i dont lower the weights fully in chest so the front shoulder is not hit as hard.
i find that the last 2 inches of movement in chest exercises (like dumbell- and benchpress) activates the front shoulder to much and take some of the load away from chest.

anyway, working chest that way have helped me overcome years of shoulder injury.

 

[Bast]

I usually rest every 20th week, but I get to angry and sad after 2 days so Im usually back quick

Now it will be atleast 35weeks before any rest due to competition.