Neil-NA Posted February 10, 2012 Share Posted February 10, 2012 I could do with some advice of the guys in the know, i have been going to the gym now for almost 6 months doing a 3 day split (mon/wed/fri). In all the time i have not missed one workout and have pushed myself each time to lift more, progress was good to start with but has slowed down as of late and i am starting to feel a bit off. So i was thinking in a week or two i might take a full week off, doing nothing at all apart from sticking to the diet. Is this a good idea or should i continue but using lighter weight? i notice some people never take a rest and some every 6-12 weeks. Quote Link to comment Share on other sites More sharing options...
Benjy Posted February 10, 2012 Share Posted February 10, 2012 Swap your routine buddy. I.e if you do chest and tri's monday, do back and tri's monday, chest and bi's wednesday, shoulders and abs friday. Also, train the sh!t outta your legs. Training your legs, squats etc produces more testosterone which will make you grow. Also, train alone. Only have 30 seconds between sets and really smash the muscle until you struggle to lift even the lifhtest weight. Starving the muscle of oxygen will, in time, increase the size of the viens to give the muscle more oxygen, but will also allow food to feed the muscle, protien etc. Quote Link to comment Share on other sites More sharing options...
Benjy Posted February 10, 2012 Share Posted February 10, 2012 Lightest* Quote Link to comment Share on other sites More sharing options...
Pulley Posted February 10, 2012 Share Posted February 10, 2012 I found the best thing is to attack your muscle groups from different angles so to speak, I change my methods every other week on a 3 day a week plan, I might go from say doing a 8-6-4 rep high to low them burnout on my triceps on a rope pullsown to maybe skull crusher burnouts and assisted reps Or do the odd "safe" 2 rep max followed by burnouts Or try as many different ways to work the same muscle groups Or even big compound followed by isolation reps Preacher curls with lower weight rather than bigger weight free curls ect ect A change is as good as a break Quote Link to comment Share on other sites More sharing options...
Havard Posted February 10, 2012 Share Posted February 10, 2012 Interesting thread. I have just gone back to the gym and I am shocked at how weak I am compared to a few years ago. Any advice would be greatly appreciated. Also Neil, which gym are you going to? H. Quote Link to comment Share on other sites More sharing options...
Benjy Posted February 10, 2012 Share Posted February 10, 2012 H, I had a year out and have gone from 150kg bench press, been back 6 weeks and I'm still only up to 110kg. It sucks but keep doing what you're doing and keep pushing yourself and it'll come back Quote Link to comment Share on other sites More sharing options...
Jamesy Posted February 10, 2012 Share Posted February 10, 2012 Good to have a week off every now and then. Remember your muscles only grow while you rest. Make sure you get as much sleep as you can I usually do 4 weeks of heavy weights x 6 reps or til failure, then 4 weeks of lighter weights but 15 reps. You have to change it up else your muscles learn your routine and stop tearing and growing as much. Also worth considering what, if any, protein shakes you take. I took geo's advice and went with extreme pro6 for 8wks which was good. Now on true mass for another 8 weeks. Quote Link to comment Share on other sites More sharing options...
Pulley Posted February 10, 2012 Share Posted February 10, 2012 I'm back into it after a hard cutting period followed by a rest of 2 months, wish I hadn't "cut" so hard and am now eating and working out as hard as I can, shocked at how much size and power I lost to get ripped, my arms are a puny 17" now , gone from a 160 kg flat benchpress 4 rep max to barely 110kgs And gone from curling 60kgs to 40 (in good form) Started taking creatine again, seems to be helping, also squatts and heavy compound stuff seems to be spiking my test levels again Quote Link to comment Share on other sites More sharing options...
AJI Posted February 10, 2012 Share Posted February 10, 2012 As some have mentioned already it is a good workout plan to have a rest period after about 4 weeks solid work out. I am currently doing more or less 5 days per week at around 1 to 1.5 hours each time. I'm on a similar split to you whereby my weights sessions are Mon,Wed,Fri. But I also do 40mins runs with an easy(ish) cycle machine for 30mins on Tue,Thu. Every 5th week I simply take it as a rest period and don't go to the gym at all. When working out, eating enough protein is an important thing. Also eat enough carbs for the amount of energy you are burning (unless you are looking to reduce your weight). There are calculations for all of this if you want to get serious about it all, (easy to find on the web). If you are looking for muscel growth it is important to really attack the weights but in a non-'jerky' way. Lifting too heavy weights can do damage if you jerk the initial pulls or anything like that, so your choice of weight should be such that you can smoothly lift without 'jerking' 'snapping' whatever you like to call it. Quote Link to comment Share on other sites More sharing options...
Havard Posted February 10, 2012 Share Posted February 10, 2012 H, I had a year out and have gone from 150kg bench press, been back 6 weeks and I'm still only up to 110kg. It sucks but keep doing what you're doing and keep pushing yourself and it'll come back Cheers Ben. When I worked on the tools, training was a doddle. Now I am a rep driving, pen pushing, keyboard warrior, getting in the gym feels a bit wierd and daunting. Must carry on though. H. Quote Link to comment Share on other sites More sharing options...
Neil-NA Posted February 10, 2012 Author Share Posted February 10, 2012 Swap your routine buddy. I.e if you do chest and tri's monday, do back and tri's monday, chest and bi's wednesday, shoulders and abs friday. Also, train the sh!t outta your legs. Training your legs, squats etc produces more testosterone which will make you grow. Also, train alone. Only have 30 seconds between sets and really smash the muscle until you struggle to lift even the lifhtest weight. Starving the muscle of oxygen will, in time, increase the size of the viens to give the muscle more oxygen, but will also allow food to feed the muscle, protien etc. I mix it up every week, no 2 workouts are the same (apart from legs as i am limited with equipmetn to deadlift, squat, lunges and standing heel raises. Interesting thread. I have just gone back to the gym and I am shocked at how weak I am compared to a few years ago. Any advice would be greatly appreciated. Also Neil, which gym are you going to? H. I lied i dont go to a gym i have most of the equipment needed at home, however i have a few people after training me so may well be hitting it up in a proper gym soon As some have mentioned already it is a good workout plan to have a rest period after about 4 weeks solid work out. I am currently doing more or less 5 days per week at around 1 to 1.5 hours each time. I'm on a similar split to you whereby my weights sessions are Mon,Wed,Fri. But I also do 40mins runs with an easy(ish) cycle machine for 30mins on Tue,Thu. Every 5th week I simply take it as a rest period and don't go to the gym at all. When working out, eating enough protein is an important thing. Also eat enough carbs for the amount of energy you are burning (unless you are looking to reduce your weight). There are calculations for all of this if you want to get serious about it all, (easy to find on the web). If you are looking for muscel growth it is important to really attack the weights but in a non-'jerky' way. Lifting too heavy weights can do damage if you jerk the initial pulls or anything like that, so your choice of weight should be such that you can smoothly lift without 'jerking' 'snapping' whatever you like to call it. I have the form nailed and diet is nearly there though i still have to many 'cheat' meals, i am curently at 18.5stone but finding it hard to get enough healthy calories in so sometimes resort to whatever i can. Motivation is 100% on before anyone asks, i am focused and enjoy what i am doing, i just feel a bit wornout between exercise days, i have booked 3 days off work next week to try and get some sleep and recover a bit. Must say some of you guys are lifting very heavy weights i am no where near the level you guys are at but then i wouldn't say i am strength straining as such (yes i know the 2 come hand in hand) Quote Link to comment Share on other sites More sharing options...
Havard Posted February 10, 2012 Share Posted February 10, 2012 I lied i dont go to a gym i have most of the equipment needed at home, however i have a few people after training me so may well be hitting it up in a proper gym soon I go to Westhaughton Leisure Centre which must be just around the corner from you. £13 a month but it's only open at evenings and weekends. I could do with a partner to stop my laziness..!! H. Quote Link to comment Share on other sites More sharing options...
Neil-NA Posted February 10, 2012 Author Share Posted February 10, 2012 I go to Westhaughton Leisure Centre which must be just around the corner from you. £13 a month but it's only open at evenings and weekends. I could do with a partner to stop my laziness..!! H. Yeah I'm at Hunger Hill so not far, do they have all the equipment/ free weights there? Quote Link to comment Share on other sites More sharing options...
Kirk Posted February 10, 2012 Share Posted February 10, 2012 Ill be your whipping boy if that's any help to ya? Quote Link to comment Share on other sites More sharing options...
Neil-NA Posted February 10, 2012 Author Share Posted February 10, 2012 Spent all day researching this and have spoken to quite a few guys who are into it and its split 50/50 on if i should stop completely or do light weigh/high reps for a week, however i have decided i am going to have 1 full week away, reson being even as i type i am wanting to get back into it so i can imagine in a weeks time i am going to be rageing to lift some weight again, plus it gives em a bit of time to try my best to nail this diet. Will report back in 1 weeks time, if i dont start lifting again this time next week i give you all permission to kick my skinny ass Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.