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Do you need to take a week of the gym?

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By *hagTonight OP   Man
over a year ago

From the land of haribos.

I watch a fun video from coach greg, here it is https://www.youtube.com/watch?v=vEM7uWsrQts, another word for it is "deload" it is about if you need to take a break from the gym. I do agree with him that one isnt necessary, only if one is training really intensively and he also talked about how long it should be, like a day or a training rotation of that week, also if one should go and still train but with lighter weights and focus on time under tension.

I also agree with him that a day is also enough. I dont really take a break from the gym, what about you? But if I would I would take a day off from it

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By (user no longer on site)
over a year ago

All depends on how your training, age etc. Everyone recovers differently, I don't have a week off as such but have a lighter week at the end of a heavy 8-12 cycle. Works for me.

If I'm competing the I have nearly 10 days off. 5 days before comp I lift nothing, 5 days before that I do light explosive work and some plyo stuff. That is 100% beneficial. Training right up to competition is going to negatively affect performance.

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By *hagTonight OP   Man
over a year ago

From the land of haribos.


"All depends on how your training, age etc. Everyone recovers differently, I don't have a week off as such but have a lighter week at the end of a heavy 8-12 cycle. Works for me.

If I'm competing the I have nearly 10 days off. 5 days before comp I lift nothing, 5 days before that I do light explosive work and some plyo stuff. That is 100% beneficial. Training right up to competition is going to negatively affect performance."
That is right, as it all depends on how heavy the training cycle is, that is good to have a lighter week as well

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By (user no longer on site)
over a year ago

I rarely take more than a day or 2 off but when I had covid a month or so back I was forced to.

My lifts went down a tiny bit but my muscle felt fuller after my first week back. Obviously due to having covid and feeling a bit sorry for myself I relaxed my diet quite a bit so that could be the reason but either way I felt the benefits or a bit of rest.

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By (user no longer on site)
over a year ago

Depends why your lifting and how hard you go in.

Also, what you are doing for the other 23 hours of the day.

I track my improvements and if they start to plateau (or go back) I take a break. It's also normally a good sign to take a few days of work.

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By *hagTonight OP   Man
over a year ago

From the land of haribos.


"I rarely take more than a day or 2 off but when I had covid a month or so back I was forced to.

My lifts went down a tiny bit but my muscle felt fuller after my first week back. Obviously due to having covid and feeling a bit sorry for myself I relaxed my diet quite a bit so that could be the reason but either way I felt the benefits or a bit of rest."
That is good that you are feeling better now and yes, having a break is good too, to recharge ones batteries so to speak

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By (user no longer on site)
over a year ago

I've done this a few times when I've felt really off it and not making any progress. I take a week to lift 60-80% of my working sets and like you said, it really helps me focus on time under tension and also, reminds me of good form that I may have been lacking when I felt over trained. I felt stronger the next week without losing out too much having taken a complete break for a week. A deload week is definitely something I'd recommend to anyone feeling overtrained or having a plateau

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By *hagTonight OP   Man
over a year ago

From the land of haribos.


"Depends why your lifting and how hard you go in.

Also, what you are doing for the other 23 hours of the day.

I track my improvements and if they start to plateau (or go back) I take a break. It's also normally a good sign to take a few days of work. "
That is good you do and yes, it also depends how hard one trains too

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By *hagTonight OP   Man
over a year ago

From the land of haribos.

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By *xydadbodMan
over a year ago

Milton keynes

I do take breaks like once or twice a week. Normally the day after a long run just to recover but depends how I'm feeling at the time really

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By *hagTonight OP   Man
over a year ago

From the land of haribos.


"I've done this a few times when I've felt really off it and not making any progress. I take a week to lift 60-80% of my working sets and like you said, it really helps me focus on time under tension and also, reminds me of good form that I may have been lacking when I felt over trained. I felt stronger the next week without losing out too much having taken a complete break for a week. A deload week is definitely something I'd recommend to anyone feeling overtrained or having a plateau "
That is good to do it when you feel that way too

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