Recovery for old guys

[Hujombo]

My workouts have reached an intensity level at which I think I need to include more recovery time than a few days if I hope to gain mass. Here's the question: do you take a week off from lifting every month or so, and does your week off include a vacation from cardio as well? Most importantly, I guess I want to know whether this enhances results.

Thanks.

[MT_Pawkits]

Can't help ya, not old yet!



Next!!!!!!!!















J/k I lift pretty intense and don't have recovery issues, I am sure someone will pop along and offer sound advice though.

Good Luck!

[dkemano42]

My workouts have reached an intensity level at which I think I need to include more recovery time than a few days if I hope to gain mass. Here's the question: do you take a week off from lifting every month or so, and does your week off include a vacation from cardio as well? Most importantly, I guess I want to know whether this enhances results.

Thanks.

Hey, I take 4 days to a week off about every 3 months. I have noticed that each time I start up again, I feel much better, more energy and ready to go again. I have also noticed that I seem to make more gains after about a week of training. I would suggest this to everyone who lifts weights. I do however sometimes work in a couple of cardio days during my time off....feel too lazy doing nothing...<grin>

DK

[freebirdmac]

Maybe instead of time off so often you need some deload weeks. Check your diet as well.

[LyingSac]

My workouts have reached an intensity level at which I think I need to include more recovery time than a few days if I hope to gain mass. Here's the question: do you take a week off from lifting every month or so, and does your week off include a vacation from cardio as well? Most importantly, I guess I want to know whether this enhances results.

Thanks.

6 weeks at the least,certainlly after 12 weeks,it's good for us to heal up muscles and joints...I think it does enhance results

[kimm4]

My workouts have reached an intensity level at which I think I need to include more recovery time than a few days if I hope to gain mass. Here's the question: do you take a week off from lifting every month or so, and does your week off include a vacation from cardio as well? Most importantly, I guess I want to know whether this enhances results.

Thanks.

I take a full week off from everything (except diet) every 8-10 weeks.

[Old-Time-Lifter]

I'm not that organized. Breaks just happen when life makes me have to back up a workout because of this/that/or the other thing.

If I could I'd love to stick to and never miss a workout. I've finally honed my workout load to the point that I pretty much know how long it takes and how much I can take between workouts.

But like Roy said it's not a bad idea to give the joints a break every so often. Once a month is too often in my book though.

[Hujombo]

I intended to take a week off, but could sit out only five days. Hit the gym yesterday for the first time since the break and it felt so good. These old bones and joints needed a rest to heal.

[gkrane]

I deload every 6-8 weeks and I take a full week off every 3 months. I usually come back stronger and my joints thank me for it.

[BuckSpin]

I take one off week every 6 weeks to "Eat, Sleep & Repeat".

[boathead]

any of you guys buy into the theory of a "light" day to promote active recovery?

i've been playing around with it...for instance, heavy squats on monday, light on wednesday, and medium on friday, ala madcow....can't decide if it helps. the idea is to pump some blood into recovering muscles, to facilitate recovery.

[ironwill2008]

I deload on schedule, whether I feel like I need it, or not. I've trained this way for 16 years steady, with no "time off" and no gym injuries.

Time off is okay, I guess, as long as you actually come back. I know a dozen guys who, over the years, took "a week off", and never returned to the gym.

[Baldiewonkanobi]

I force myself to one day a week chillin. What is in your belly before during and after workout?? Has a lot to do with recovery.

Baldie

ps....my son is older than you are.

[oldsuperman]

I force myself to one day a week chillin. What is in your belly before during and after workout?? Has a lot to do with recovery.

Baldie

ps....my son is older than you are.

^^^^^ Pretty much!!

I've never taken more then 2 days off a week, except for after a comp and then I just slow down a little for a few weeks. Then pick it right up again. I never stop with cardio completely, except for leg day.

Why the hell would I want to take a week or off or more and start over again with the doms, fatigue and stress on the body, mind and spirit? Makes no sense to me?!

Yet, I'm not like others........ "It's lonely when you're green.." (Kermit the Frog.)

[IronCharles]

I've only been seriously training since the first of the year, and I don't think I could force myself to take a full week off if I tried! I haven't taken more than one day off in a row in 2009, and I feel guilty when I take even one day off. I'm naturally an ectomorph, and if I don't eat at least 300 grams of protein or start backing off on my poundages, I can see the stagnation. I have to be constantly on it to maintain growth. I've been lucky to have avoided any injuries or signs of overtraining, but bottom line for me is hit it, hit it hard, never let up!

[BergMuscle]

I've also joined the "deload camp" - every 6 weeks it's the same routine at 50% of the weight for 8 reps per set. Cardio work stays the same. My only "time off" is when a vacation occurs and there is no gym around that I can go to.

[ardsranger]

great question im 47. as well , I will watch this thread

[BrotherWolf]

My workouts have reached an intensity level at which I think I need to include more recovery time than a few days if I hope to gain mass. Here's the question: do you take a week off from lifting every month or so, and does your week off include a vacation from cardio as well? Most importantly, I guess I want to know whether this enhances results.

Thanks.

No week off.. more like a weekend off..
I am doing a 5x5 mon, wed, fri are my training days
Sat and Sun rest
monday a heavy day, high intensity and volume ,
wednesday a low volume/intensity
and friday high intensity low volume but near my 1-3RM

wednesday is a sort of recovery day ..
and I don't really do cardio yet

[Redserpent]

I have a good 5 days off sometimes. I usually let my body decide when is a good time. I don't ever have a problem getting back into the swing of things. I personally think it's a good idea. What you need to do is try it and see if it fits the way you want it too.

Red

[oldsuperman]

At the time when I feel least like working out, emotionally or physically, is the time I "BUCK UP" AND HIT IT HARD!!!!

Unless you have some kind of serious medical problem that will limit you, get to the gym are push yourself to the next level!

I just don't get this "take a week off?" Take a day off! I'M 5 days on and 2 days off, except for cardio in which only leg day gets that day off. Why that day? Just because.

Why take a week off, just to have the body get out of the habit, and get unbelievably sore from the doms all over again?

If you guys were some kind of super athlete in unbelievable shape with a taxing sport that tears the body, mind and spirit down to a point of breaking? Then I guess take some time off. Yet who is to that level on here? I don't see anyone?

When I feel like I just can't get in the gym or I feel like I'm not making progress or stalling.... I GO TO THE GYM AND PUSH TO THE NEXT LEVEL.

When I'm done training past it, I FEEL SO GOOD, SOOO ACOMPLISHED, READY TO GO AGAIN. The key is to get PAST IT! Not get away from it?

[BillyBatts]

My workouts have reached an intensity level at which I think I need to include more recovery time than a few days if I hope to gain mass. Here's the question: do you take a week off from lifting every month or so, and does your week off include a vacation from cardio as well? Most importantly, I guess I want to know whether this enhances results.

Thanks.

I'm 6 years older than you. I take one week off every 6 to 8 weeks. I do cardio during that my week off to keep the excess weight off. I'm getting bigger and stronger taking the week off as opposed to not taking the week off. My joints ache less as well.

Also, change up your routine after the week off. Muscle confusion (eg PSX 90) works. Take it from an older guy who is realizing gains.

[namtrag]

I agree with Supe.

What we are doing is child's play compared to our grandfathers working in the mills and coal mines, etc, and they never took a week off!

I lift 5 days a week, and do cardio 7. I feel great and I am not stopping for a week because I fear "overtraining"

[ragehammer]

Maybe instead of time off so often you need some deload weeks. Check your diet as well.

This is the best choice in IMHO...... a couple weels of lighter weight seems better than time off.

[trans4mation]

Thanks for weighing in Sup. I've started to stall on a couple of my lifts. Now I know that answer is to just work harder!

[dirkwright]

My workouts have reached an intensity level at which I think I need to include more recovery time than a few days if I hope to gain mass. Here's the question: do you take a week off from lifting every month or so, and does your week off include a vacation from cardio as well? Most importantly, I guess I want to know whether this enhances results.

Thanks.

How are your testosterone levels? Low T can make it take longer for men to recover from exercise. If you boost your T, then you can work harder with the same recovery times.

[PINO2007]

At the time when I feel least like working out, emotionally or physically, is the time I "BUCK UP" AND HIT IT HARD!!!!

Unless you have some kind of serious medical problem that will limit you, get to the gym are push yourself to the next level!

I just don't get this "take a week off?" Take a day off! I'M 5 days on and 2 days off, except for cardio in which only leg day gets that day off. Why that day? Just because.

Why take a week off, just to have the body get out of the habit, and get unbelievably sore from the doms all over again?

If you guys were some kind of super athlete in unbelievable shape with a taxing sport that tears the body, mind and spirit down to a point of breaking? Then I guess take some time off. Yet who is to that level on here? I don't see anyone?

When I feel like I just can't get in the gym or I feel like I'm not making progress or stalling.... I GO TO THE GYM AND PUSH TO THE NEXT LEVEL.

When I'm done training past it, I FEEL SO GOOD, SOOO ACOMPLISHED, READY TO GO AGAIN. The key is to get PAST IT! Not get away from it?

^^^^^^
This ! I train 5 days a week and have saturday and sunday off , why would i take a week off ? Even on holiday i find a way to workout......

[JOHN GARGANI]

this is very familiar ground, as we have had numerous threads on this subject....

LIFE forces days off: illness, family and social gatherings, vacations, etc....for whatever reason, "things" will happen that automatically instill some time off here and there....

with that in mind, as I have said over and over in these threads, never INTENTIONALLY take time off ( meaning days, not one day )....nature and life will take care of it for you and get you rest spots here and there......

[Baldiewonkanobi]

Another BB Forum I am active in has a sticky "Where is......". OK where is either David Paul or Peter Paul, The Barbarian Brothers of the 1980s?? I think I know where at least one of them resides, in the Northwest and hiding beneath a super hero avitar.

They are credited with....."there is no such thing as over training, just under nutrition and under rest".

[JOHN GARGANI]

I'll give an example: yesterday ( Sun ) was a "day off"....I did a whole bunch of mall walking, where, whenever a choice, I ran up steps instead of taking elevators.....then when I came home, I did a quick 3 sets of squats just to feel a bit more in the legs......


that was a day of rest for me......

last THUR was another day of rest: I rowed for about 10 miles in an 8 hour fishing day on one of my reservoirs ( in the NYC reservoir system, only rowing is allowed ).......nice rest from lifting.......

[LyingSac]

I'll give an example: yesterday ( Sun ) was a "day off"....I did a whole bunch of mall walking, where, whenever a choice, I ran up steps instead of taking elevators.....then when I came home, I did a quick 3 sets of squats just to feel a bit more in the legs......


that was a day of rest for me......

last THUR was another day of rest: I rowed for about 10 miles in an 8 hour fishing day on one of my reservoirs ( in the NYC reservoir system, only rowing is allowed ).......nice rest from lifting.......

hey John, it hurts when i do "this"?