PrettyinInk Posted July 26, 2010 Posted July 26, 2010 how often do you work out (number of times a week, and duration)? how often do you take a break from working out (and for how long)? me: 5 days a week about an hour a day (alternate weight lifting and cardio- purely cardio and plyometric strength training till 4 weeks ago). I have taken two days off (including today) since January 6th. I am worried that if i take too many days off I will get lazy, plus i really really enjoy working out, it does not even seem like work to me. I do feel as though having started on a weight lifting regimine i need to take some days off of that at least- to build and give my muscles a break. should i take days off of cardio as well? or just keep up the cardio and break from weight lifting for a week? then start the cycle over? what do the LS experts recommend?
tman666 Posted July 26, 2010 Posted July 26, 2010 I am also addicted to training, but you need to realize the recovery is equally as important as your actual in-the-gym training time. Unless you're training insanely hard, I don't think it's necessary to take a full week off. Usually, I take a "deload" week about every 4-5 weeks. Usually, after 4-5 weeks of hard training, I notice that my numbers aren't going up anymore, that my joints hurt more, that my recovery times slow down, etc. This is when I take the next week to cut back on my intensity and volume. I really think that cutting back on volume is especially important. For me, it's pretty easy to work up to about 75-80% 1 RM without too much CNS load. Because of this, I'll usually work around that level in my deload week, but I keep the volume low. I usually cut out my accessory exercises such as direct arm work, and I usually cut the number of sets I do by about a third to a half. This helps maintain my strength levels from the last training phase, but allows me to recover enough to hit it hard again in the next 4-5 weeks. Interestingly, my muscles seem to grow the most during the deload week. Incorporating periodization into your training is another great way to add insurance against jeopardizing your recovery time (and by default, your progress).
Lauriebell82 Posted July 26, 2010 Posted July 26, 2010 I usually work out 5 times per week, 45 minutes of cardio per day, half hour of strength training 3 times per week. I take 2 days off per week, I try to space them out so I don't lose endurance on the treadmill. Sometimes I am just too busy or tired though and have to take 2 days off. If that happens though I at least try to work out 4 days in a row before I take another break. I do feel guilty if I skip more then one day but I don't want to injure myself..then I won't be able to work out at all!!! I also don't want to get to the point where I burn out and I don't want to work out anymore..that has happened before.
Chocolat Posted July 28, 2010 Posted July 28, 2010 I usually hit the weights 4 days a week. My routine is periodized, so my rep/set schemes are varied. I am in and out of the gym within an hour -- anything more, and I notice that my lifts suffer. Lately, I've also been either running or rope jumping 3 days a week. I am make sure I have one day that I am off altogether (so there is one day when I do weights and cardio). I take a week off about once every 8-10 weeks. Periodic rest is important. If you don't want to take time off altogether, consider a week of lighter training or even trade the weights/cardio for something like yoga.
USMCHokie Posted July 30, 2010 Posted July 30, 2010 Gym on Monday - Thursday. Run Friday. Rest Saturday and Sunday. Break from training whenever I get injured (which always seems to be perfectly timed to happen every 3 months or so ).
tman666 Posted July 30, 2010 Posted July 30, 2010 On the topic of training frequency, I've found that higher frequency yields greater strength and power gains than higher volume. The jury is still out on whether or not it's better for hypertrophy. When I train, I train total body. I don't have a leg day, or a back day or a chest day. I try to hit every major muscle group 3 times per week (not including conditioning sessions). The trick with this is keeping the weights high, trying to hit PRs (either weight PRs or rep PRs) and keeping volume low. I generally don't perform more than 4 working sets on anything, other than squats. For some reason, it takes me forever and a day to warm up enough on squats to start hitting PRs, but that's another story. Anyway, my schedule right now looks like this: Monday: gym Tues: Conditioning/HIIT Wed: Combo of gym and conditioning (usually tire flipping/truck pushing or what not) Thursday: no specific training, but I try to get in some NEPA like a long walk or something Friday gym Sat: conditioning/HIIT Sun: off or NEPA or lower intensity cardio.
phineas Posted July 30, 2010 Posted July 30, 2010 day 1 chest day 2 biceps / squat day 3 triceps / quads day 4 shoulders day 5 back / deadlifts / hamstrings repeat. Only do an off day if I got something psyical going on like helping someone move or splitting fire wood. each workout is 3 exercises at the 6 to 8 rep range for 4 sets. Follwed by 30 mins. of cardio. I'm going after my love handles with extreme prejdeduce. It's working also.
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