Time off - how often & how long?

b9cist

b9cist

Member
To prevent overtraining and injuries, how often do you take time off from lifting? How long is your time off? I currently take a week off every 8 weeks of training.
 
b9cist said:
To prevent overtraining and injuries, how often do you take time off from lifting? How long is your time off? I currently take a week off every 8 weeks of training.
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That is my protocol as well, 8 weeks hypertrophy (12, 10, 8), one week off, 8 weeks strength, (6, 4, 2). Rinse, repeat. I do a little light steady state cardio during the off week, no HIIT.
 
Some people don't take time off, but instead do a de-load week.
Just do the same exercise routines, same reps, but half the weight.
 
I like 8 weeks as well, but this is very individual and depends highly on what type of training I am doing. I will need to use the deloading method for contest preparation however, cuz I don't like the idea of taking time off during that period.

During my week off I still do plenty of cardio but I have issues with fat loss.
 
b9cist said:
To prevent overtraining and injuries, how often do you take time off from lifting? How long is your time off? I currently take a week off every 8 weeks of training.
Click to expand...

If I look at the Gym door and I'm moving slower than usual to get to it I know it's time to take a break. True Story!
 
For my upper body pressing movements I do a deload week every 4-5 weeks where I only do some light work. This actually helps quite a bit with my strength and recovery.
I'm not quite as regimented with my lower body deloading, but it probably ends up being every 4-6 week on average.
 
SRS2000 said:
For my upper body pressing movements I do a deload week every 4-5 weeks where I only do some light work. This actually helps quite a bit with my strength and recovery.
I'm not quite as regimented with my lower body deloading, but it probably ends up being every 4-6 week on average.
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This might be the smartest solution.
 
Great advice guys. I'm always getting injured lately but I'm in the best shape of my life...Maybe I'm overtraining. I'm gonna start taking some breaks like you all mentioned and see how next year goes.
 
I have not taken any time off in a year.....now my shoulders are paying the price. I have never had shoulder pain in my life until the past six months. I am seriously considering only doing very light weight and focusing on cardio for the next month. I see no way that my shoulders (left one hurts even to put a jacket on) will recover without a lay off....but it will kill me to not lift! Any thoughts? I think I need to just bite the bullet and take time off.
 
triton185 said:
I have not taken any time off in a year.....now my shoulders are paying the price. I have never had shoulder pain in my life until the past six months. I am seriously considering only doing very light weight and focusing on cardio for the next month. I see no way that my shoulders (left one hurts even to put a jacket on) will recover without a lay off....but it will kill me to not lift! Any thoughts? I think I need to just bite the bullet and take time off.
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Time off is as important as training, it needs to become part of your routine.
 
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