Returning to the gym after a week off

  • tbone25

    Posts: 144

    Jul 16, 2010 8:31 PM GMT
    So I've been working out pretty hard this summer and have made some real gains. I have read advice about taking a week off or so to let your body rest. I did that and went to see my family. I did bike two days of my 9 days off and other than just running around with the family, I relaxed.

    When I went back to the gym on Monday I had a tough time. I didn't want to drop the weights but I will admit that I took longer breaks between sets. Today is the last day of my four day lifting rotation. It was difficult still. My body is sore.

    When you take a week off, should you push through with the same weight and workout you did before or should you drop the weights/reps a little to get back into it?
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    Jul 16, 2010 9:20 PM GMT
    tbone25 saidSo I've been working out pretty hard this summer and have made some real gains. I have read advice about taking a week off or so to let your body rest. I did that and went to see my family. I did bike two days of my 9 days off and other than just running around with the family, I relaxed.

    When I went back to the gym on Monday I had a tough time. I didn't want to drop the weights but I will admit that I took longer breaks between sets. Today is the last day of my four day lifting rotation. It was difficult still. My body is sore.

    When you take a week off, should you push through with the same weight and workout you did before or should you drop the weights/reps a little to get back into it?


    first few times take it s LITTLE gentle... you´ll get back and move on from the rest. I´m going to get the same thing next week... this week has been eating chocolate and sleeping ...
  • tbone25

    Posts: 144

    Jul 16, 2010 9:51 PM GMT
    should i be trying to do the same weight? or go lower for a bit first?
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    Jul 17, 2010 12:01 AM GMT
    tbone25 saidshould i be trying to do the same weight? or go lower for a bit first?
    You gotta go with what your body is telling you. You should be starting off light to warm up anyway, as you work your way up in weight decide if you can push it.
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    Jul 17, 2010 1:11 AM GMT
    Listen to your body. EAT.
  • Jerebear

    Posts: 329

    Jul 17, 2010 2:40 AM GMT
    I do hypertrophy specific training (HST) where a week off every cycle is standard. In that routine you begin again with sets of 15 reps, with low weight and progress, then the 10s, then the 5s to the 5 rep max and/or negatives and then the week off again. The idea is that your muscles are going to be out of condition after the week and will grow in response to even fairly low weight.

    As a caveat, I'm not a bodybuilder, and I have very little experience with any other routine. I'm just trying to maintain my fat-free mass as I lose more than 100 pounds and so far, ever since I started HST that's been a complete success. I'm a believer for now.
  • tbone25

    Posts: 144

    Jul 18, 2010 1:04 AM GMT
    Should I expect to be so tired? I am.
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    Jul 18, 2010 1:09 AM GMT
    tbone25 saidShould I expect to be so tired. I am.
    Only if you pushed yourself too hard, or didn't get enough rest.
  • tbone25

    Posts: 144

    Jul 18, 2010 1:18 AM GMT
    i haven't done anything harder than i did before. I just tried to do what I did.
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    Jul 18, 2010 1:43 AM GMT
    Damn, I actually had to take a week off because I was on vacation and had no way of going to the gym there...and now I'm all aching and stuff from lifting, but I LOVE that I'm getting back on track!

    and ps I do 10 week cycles and then take a week off (during that week, I only do cardio) and usually when I go back, I have a whole new workout schedule, but somethings I do repeat (like squats), I lower the weight just a tiny bit, but not by too much.
  • EricLA

    Posts: 3461

    Jul 18, 2010 1:52 AM GMT
    Every person's body is different. But there's nothing wrong in taking a work-out a little easy if you're struggling a bit. Usually within a couple of workouts I'm back to my back to full weight and/or full reps. If you've been working out pretty regularly, you should be able to read your body. Listen to what it's telling you.
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    Jul 24, 2010 6:10 PM GMT
    So I'm just back in Delaware from a 10 day visit to my parents in Ohio. Damn exhausting! I'm 61 years old now and there is still way too much drama there. Anyway, I just returned from my first visit to the gym and it went great! Here's what I do to get back N2it after a week or more off:

    I normally do 3 sets, 11 reps each, at 21 different Nautilus/LifeFitness stations. The middle set is always the highest weight. First day back, I only do 1 set at each station. Tomorrow, I'll return and do 2 sets--the 2nd set will reach my highest weight at each station. After that, I'll be back to the full routine every other day. Trust me, try this and you'll slide right back in like you've never been away.
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    Jul 26, 2010 3:42 AM GMT
    tbone25 said i haven't done anything harder than i did before. I just tried to do what I did.
    Just one week off and you couldn't pick up where you left off, much less improve?
    Something's not right with that picture.
    I routinely take 4 days off at a time, and often a whole week after 8-12 weeks of training. Every time I start back I make strength and endurance gains.

    Sometimes you can be more tired than you realize...until you learn your body's signs. That just happened to me today, but I've learned to recognize the signs, stop, and just wait another day. I also learned not to wait 'till fucking 9pm to do cardio on the nature trail. Bugs and spider webs suck...just found out tonight.
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    Jul 26, 2010 3:43 AM GMT
    A week off is nothing, don't worry about it.. unless you work out two days and then take a week off.. then work out two days and take a week off... that wouldn't get you very far.
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    Jul 26, 2010 3:54 AM GMT
    sdgman saidA week off is nothing, don't worry about it.. unless you work out two days and then take a week off.. then work out two days and take a week off... that wouldn't get you very far.
    It sure would be nice to have a job like that, though.
  • tbone25

    Posts: 144

    Jul 26, 2010 2:57 PM GMT
    A week of challenges and I'm back to where I was. I'm curious if maybe I was just tired from my vacation... not sleeping well in a foreign bed etc... Thanks for the advice and feedback.

  • owen19832006

    Posts: 1035

    Jul 26, 2010 3:03 PM GMT
    your body has a 'memory' so you should be fine when you return to your routine, take it slow for a few days!
    in my case i normally run 10k every day and after i take a wee holiday from the gym it takes me a few days to get back to running 10k in my time...