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I would love to hear from some of the experienced competitors on how much time they take off before getting back in the gym after a show. I want to make sure I maximize my window for generally the great gains I make right after dieting/prepping for 12 weeks but at the same time want my body to have some time to reciprocate (especially since I am getting reading to start my 'second twenties' as StayFit2008 would say).
Thanks in advance for your comments?
Two days after the show I'm in the gym for two week deload before shifting back into offseason training.
Taking long breaks is counterproductive in my opinion.
It all depends on how your body is feeling. I'm after it the Monday following the show. Normally the first week is instinctive training/deload type work.
Although I'm usually fired up and ready to attack the weights on Monday right after my show, I wait untill at least Thursday, which equates to a full week off. But I really try to stay out till the following Monday, thus taking about 10 days off. And 7-10 days is also what I have most of my competitive clients do.
Best,
I like to easy my way back into it. Usually end up, back in there on Tuesday or Wednesday. Nothing crazy, just go through the motions, deload a bit. None of that 2-3 week off kinda deal.
this year, that monday i am coming in and training my ass off for 4 weeks to take advantage of the rebound.. then take a week off and start my full offseason diet/training and plan what i want to do
Usually; on season 6 mos.; off season 6- mos. However, this year I'm doing 2- shows....10 weeks apart.
I felt great Monday after my show and that's when I started my training! :) my strength has sky rocketed each workout since my show (may 2) so why slow down.....
Just a day or two of rest, and then hitting it hard again. You need to realize that your finally in a really good anabolic phase as the increase of calories are back. So I feel, take advantage of it.
[QUOTE=fitfranco;329196611]Just a day or two of rest, and then hitting it hard again. You need to realize that your finally in a really good anabolic phase as the increase of calories are back. So I feel, take advantage of it.[/QUOTE]
Is there a "Good" writeup explaining the high anabolic window we are in after preparing for a competition,..I find this fascinating and would like to study it more in depth.
[QUOTE=stayfit2008;329260141]Is there a "Good" writeup explaining the high anabolic window we are in after preparing for a competition,..I find this fascinating and would like to study it more in depth.[/QUOTE]
hmmm....layne touched on it somewhere but I can't remember where...but basically the rationale is that you are extrememly sensitive to insulin, and your muscles are hungry for glycogen, and any lost muscle is very ready to come back
[QUOTE=Quelly;329285591]hmmm....layne touched on it somewhere but I can't remember where...but basically the rationale is that you are extrememly sensitive to insulin, and your muscles are hungry for glycogen, and any lost muscle is very ready to come back[/QUOTE]
Great time to make gains, but given the metabolic circumstances you don't need much calorie wise to make them. But of course people thinks its the prime time to just pour it on.
"I am ravenous my metabolism is on FIYAH!"
No bruh it psychological.
[QUOTE=FATHER FLEX;329295951]Great time to make gains, but given the metabolic circumstances you don't need much calorie wise to make them. But of course people thinks its the prime time to just pour it on.
"I am ravenous my metabolism is on FIYAH!"
No bruh it psychological.[/QUOTE]
I am marking off a few 'bucket list items' now that I am healthy again and planning on doing a half marathon in 3 weeks. So I am back on the cardio. Any concerns I may lose muscle while training for this and miss my window for good gains and a chance to gain back some lost muscle after dieting/training for the last 12 weeks for a show?
Then again, I also like to tell people that the biggest gains I have ever made have been during prolonged off-season. The post contest window is there, but in the long run that is not were most of your gains are going to come from.