Rest and Recuperation Leads to Muscle Growth
An article taken from the November 2008s issue of Muscular Development on page 172
In a recent study when power athletes took two weeks off, there were no significant changes in free-weight bench press (-1.7percent), parallel squat (-. 9percent) isometric (-7percent) and concentric knee extension force (-2.3percent), however they had a small increase in vertical jumping (1.2percent) performance after the two-week rest period.
Interestingly, several anabolic hormones were increased in the two week rest period, levels of plasma growth hormone (58.3percent), testosterone (19.2percent) and the testosterone to cortisol ration (67.6percent) increased, where as plasma cortisol (-21.5percent) and creatine kinase enzyme levels (-82.3percent) decreased.
Clearly, there is a restoration of anabolic hormones from the intense training. What would happen if you decided to take some time off? Wouldn’t you lose all your size and strength? In a recent study in the JOURNAL OF STRENGTH AND CONDITIONING RESEARCH, researchers took well-trained shot putters and tracked their performance at the completion of 14 weeks of training; additionally they investigated changes in muscle size after four weeks off. No training at all...complete rest and recuperation.
At the end of the study after four weeks of not training, their shot put performance was not altered; additionally, there was no change in maximal strength after detraining. What about muscle size? The shot putters had a small decrease in Type II fibers (this was not a big decrease; it was relatively small), but they had an increase in Type IIx muscle fibers in their legs. Fast twitch muscle fibers are divided into two types: Type IIa and Type IIx. Type IIa fibers have a moderate resistance to fatigue and represent a transition between the two extremes of the slow twitch and Type IIx fibers. Functionally, they are used for prolonged anaerobic activities with a relatively high force output, such as racing 400 meters. Type IIx fibers are the most explosive, powerful fibers humans posses. Type IIxfibers exhibit the fast rate of contraction, and are very large in diameter, have lox oxidative capacities and low mitochondria, but contain the highest glycol tic content. These fibers are recruited for heavy resistance training protocols with maximal or near-maximal loads, in addition to other activities or sports requiring a fast rate of contraction such as sprinting, Olympic lifting, or polymeric work. Type IIx muscle fibers contract approximately twice as fast as type IIa and 9-10-fold faster than type I (aerobic) muscle fibers. The researchers concluded that although there was a small decrease in Type IIa fibers, the increase in Type IIx fibers maintained strength, which coincides with no reductions in performance. Additionally, during this period of rest and recuperation they had an increase in Type IIx fibers.
Ever notice that after a vacation, something strange happens when you go back to the gym...you're stronger! Interestingly, it has been reported that after three months of continuous training followed by a muscle being rested, the amount of Type IIx fibers will be greater than its previous resting levels. This overshoot of Type IIx fibers may be the very reason why many athletes who take some time off can indeed put on substantial increase in muscle size and power from a brief rest/recuperation period. Many strength and power coaches will have their athletes train for six to eight weeks of an intense training period followed by a week of complete rest to take advantage of this myosin IIx overshoot process. This is a valuable tip that all body builders can learn from.
Dr. Darden, who has adopted the training philosophy of the late Arthur Jones,truly believes that a majority of the bodybuilders are overtraining. In one of dr. Darden’s books, he spoke of a young bb who had reached a plateau in his career and wanted to put on mass and agreed to follow dr.darden's training philosophy exactly as it was written...no questions! The younger bb excitedly opened his training manual only to see the following: WEEK 1-NO TRAINING, FULL WEEK OF REST AND RECUPERATION. The bb freaked out, he was training with dr.darden to get bigger, so why did he need a week off? Later in the book, the bb admitted that he had never taken time off from the gym and admitted it was the best gains in size he had made in years. This may be due at an increase in Type IIx fibers and an increase in anabolic hormones from the recuperation period.
Many Olympic and power lifting athletes will train hard for several weeks leading to a competition, then take some time off for recuperation. Obviously, there is a diminishing time effect where taking too much time off will decrease muscle strength and muscle mass, however taking time off is good. Base on the advice of Dave Palumbo, Shaw Ray, Flex Wheeler, and Kevin Levrone, they emphasized the importance of rest and recoup for muscle growth. If you feel that you just can't take time off, then try doing a week of no weights and just low-intensity cardio or some other form of exercise that does not stress the nervous system. The research has suggested that taking time off leads to a restoration of anabolic hormones and an increase in type IIx muscle fibers. Sometimes, between given the choice of TRAIN HEAVY OR GO HOME, going home may be the best choice.