I thought a break helps you recover and come back stronger?

[redrum86]

Hey guys,

I had to take 2 weeks off from an intercostal muscle strain/tear.
Before the break, my lifts were:
Squat-250
Bench-210
Overhead press- 140
Deadlifts-295

After those 2 weeks off, I was at:
Squat-200
Bench-185
OHP-115
Deadlift-225

It seems like those are HUGE drops from only 2 weeks. Same thing happened from 1 week off when I was sick except the drops were half of that above. It wake like 3 weeks just to get back to my previous lifts.
Why is this happening? I thought a week rest was very beneficial. I always hear stories of people coming back even stronger after a week or 2 off. A week of for me sets me back about 2-3 weeks.

Thanks

[Cody95]

Hey guys,

I had to take 2 weeks off from an intercostal muscle strain/tear.
Before the break, my lifts were:
Squat-250
Bench-210
Overhead press- 140
Deadlifts-295

After those 2 weeks off, I was at:
Squat-200
Bench-185
OHP-115
Deadlift-225

It seems like those are HUGE drops from only 2 weeks. Same thing happened from 1 week off when I was sick except the drops were half of that above. It wake like 3 weeks just to get back to my previous lifts.
Why is this happening? I thought a week rest was very beneficial. I always hear stories of people coming back even stronger after a week or 2 off. A week of for me sets me back about 2-3 weeks.

Thanks

2 weeks is too long that's why you lost strength. A week is ok but you'll most likely still lose strength. For me personally if I take 2-3days to rest which I pretty much never do, I'll come back stronger, anymore after that my strength and endurance drops.

[zempey]

Probably more mental than an actual power loss. How long have you been training and what is your age and stats?

[hawk14dl]

Have you ever cycled?

What's your diet look like when not training?

How much alcohol do you consume regularly?

Were you on muscle relaxers from your injury?

[davidtheman100]

It's because you were injured... If you took a week or two off and you were fine and went on something like a vacation then maybe you would be just as strong if not stronger because you gave all of your muscles more than enough time to prepare, and you fed yourself good and got to rest during that time. Having an injury and being FORCED to sit out that amount of time is alot different than willingly taking 2 weeks off..

[zempey]

I am stronger with a week off, this gives all my muscles time to heal. When i do bench on tuesday, my shoulders and tri's are weak due to the workout a few days prior. With the time off, my shoulders and tri's are fresh and my bench is much better.

[BG]

It's not about coming back stronger it's abut giving your tendons, ligaments and joints a break. So what if it takes a few weeks to get back your strength this is a sport of longevity.

[zempey]

I can't seem to go 2-3 weeks without aggravating something, getting old sucks, lol.

[Buster Brown]

It's not about coming back stronger it's abut giving your tendons, ligaments and joints a break. So what if it takes a few weeks to get back your strength this is a sport of longevity.

Exactly......if you don't cycle your training and allow for breaks so you can move forward then at some point your body will do it for you....usually in the form of an injury. Who wants an injury on cycle .....better to plan a break then be forced to take one. Yes, you will lose 10% but it will come back with a vengeance in no time.

[Khazima]

It takes a while to get back into it after some time off, you don't just come back and kapow +30 to every lift. After 2 weeks it'll take a few sessions to acclimate your CNS and your muscles to heavy weights again but once you do, since you're rested and recovered it'll allow you to go further than before.

[fitnesstrainer]

It takes a while to get back into it after some time off, you don't just come back and kapow +30 to every lift. After 2 weeks it'll take a few sessions to acclimate your CNS and your muscles to heavy weights again but once you do, since you're rested and recovered it'll allow you to go further than before.

X1000

The body adapts to both activity and inactivity. Right now your CNS is waking back up. Once your back into it you'll be surprised how quickly your crushing old PRs now that you have had a good rest.

This is why periodization is so important, but seems to be over looked by trainees so often.

[Nicky1010]

I am stronger with a week off, this gives all my muscles time to heal. When i do bench on tuesday, my shoulders and tri's are weak due to the workout a few days prior. With the time off, my shoulders and tri's are fresh and my bench is much better.

This is interesting. A week off for me is the same as OP, lose strength. Max I can take off is 2 days. Anything after that, even 3 days. Maybe not strength loss that quickly but definitely endurance.

Could it have to do with weight? I'm super skinny, probably 8-9% body fat.

[Buster Brown]

This is interesting. A week off for me is the same as OP, lose strength. Max I can take off is 2 days. Anything after that, even 3 days. Maybe not strength loss that quickly but definitely endurance.

Could it have to do with weight? I'm super skinny, probably 8-9% body fat.

That's a pretty low bf so I would imagine you are alot stronger when your bf is in the low teens. Not encouraging you to gain bf but even with some extra water weight you would be stronger. As far as taking off time and coming back yes you will be a Tad weaker at first but the idea is to give your tendons and joints a break so you can move forward.

[redrum86]

Thanks for the reply guys. I just realized I didn't give any stats!
28 Male
6'2
260lbs

I have been training for the first time in my life and its going to be 8 months. Been a long journey so far. Stalled a few times early on and learned quickly I need to eat a lot to get strong. But it's when I take time off that messes me up whether it be sickness, injury, or away for vacation. I am adding 2.5lbs to every workout 3x a week except the squat midweek which is my light day. I went up 5lbs a workout on deads and squats this time and I still havent caught up to where I was on 12-15. I still have 30 lbs on deadlift to catch up and I am doing deads 1x/week.

This is whats frustrating. The huge set back from even a week off and by the time I do catch up, I make it a little further and I will either get sick or injured. This past injury was from my belt.

I need an honest opinion from you guys. 8 months ago, my lifts were:
Squat-75
OP-65
Bench-115
Deads-95

My heaviest and still climbing until time off were:
Squat-247.5
OP-140
Bench-210
Deads-295

Does this seem like good progress in 8 months for someone new at working out or would you expect more? Workouts are 3x/week strength training. Brutal honesty please...

[zempey]

That is good progress for that shot amount of time. You have to remember that the beginning gains come fairly easy, it will become much more difficult as time goes on. Don't expect to go up in weight every single workout, might be time to try some different approaches to training styles to spark some new growth and progress.

[Buster Brown]

You are progressing fine but you need to remember that you don't keep gaining in a linear line.....no one does. Its always two steps forward and one step backwards. Be patient...plateaus happen. This is usually a good time to change up that routine that seems to no longer be productive.

[redrum86]

Well is was productive up until the injury that seems to have set me back 3 weeks! Thats what blows.

What do you guys think about squatting 3x/week (low bar)?
Would you guys roll your eyes at someone if you seen them do this?
I have been recently getting weird looks from people as if its because it seems like I am doing the same workout all the time and not changing it up.
I alternate bench with OP and do pull ups mid week with cleans on fri.

[hawk14dl]

A lot of us only do body parts once per week. Some do twice per week. I don't think you'll find anyone here that agrees with 3x

[zempey]

If you can squat 3x a week you aren't lifting heavy enough, or you are going to burn out your knees and hips.

I train each part once per week back/chest/rest/legs/shoulders/arms/rest. With this split the secondary muscles get worked out with the primary muscle since I lift heavy with a fairly high volume. There is no way I could do chest twice per week and still manage shoulders and tri's with how hard I train chest. Same goes for the other body parts, hit them hard once per week and give them time to heal with a mild pump from secondary work later in the week.

[Khazima]

Well is was productive up until the injury that seems to have set me back 3 weeks! Thats what blows.

What do you guys think about squatting 3x/week (low bar)?
Would you guys roll your eyes at someone if you seen them do this?
I have been recently getting weird looks from people as if its because it seems like I am doing the same workout all the time and not changing it up.
I alternate bench with OP and do pull ups mid week with cleans on fri.

I'm currently using more of an 8-9 day split where i essentially squat and bench 3x a week, deadlift 1-2 times, main focus on getting stronger with a secondary focus on size. the first 2 days are for max effort squatting/deadlifting and benching, the second two are hypertrophy focus and the third two are power focus (speed/explosiveness).

Many great lifters have great success squatting 3x a week, except they should have different focus, going in and doing max effort lifts on any particular lift 3x a week is going to burn you out quick, your body needs time to rest and recover.

Also, i have the dodgiest joints and connective tissue out of anyone i know, i haven't stopped using tb-500 since i started, always got something strapped up, icing all the time etc and i can manage squatting 3x a week just as well as 1-2 times, train smarter and harder.

[Mp859]

I'm currently using more of an 8-9 day split where i essentially squat and bench 3x a week, deadlift 1-2 times, main focus on getting stronger with a secondary focus on size. the first 2 days are for max effort squatting/deadlifting and benching, the second two are hypertrophy focus and the third two are power focus (speed/explosiveness). Many great lifters have great success squatting 3x a week, except they should have different focus, going in and doing max effort lifts on any particular lift 3x a week is going to burn you out quick, your body needs time to rest and recover. Also, i have the dodgiest joints and connective tissue out of anyone i know, i haven't stopped using tb-500 since i started, always got something strapped up, icing all the time etc and i can manage squatting 3x a week just as well as 1-2 times, train smarter and harder.

Are you lifting for strength or hypertrophy?

[Buster Brown]

Squatting 3 times a week is pointless unless you are training to be an Olympic style lifter. Doing legs twice a week.....one heavy day and one speed day but that is more in the style of a power lifter. If you are straight up bodybuilding then one body part once a week will suffice .....you can train smaller muscles twice a week but be careful to not overtrain.

[zempey]

I can barely walk for 2-3 days after a leg workout, then they are sore for another couple, I couldn't imagine trying to have two effective leg workouts in a 7 day span. I have always been a one body part per week kinda guy, I wouldn't be able move if I did more than that. I actually like doing legs bi-weekly, I have a hard time fitting into my jeans as it is, plus my knee gets sore if I go too hard.

[Khazima]

Are you lifting for strength or hypertrophy?

Strength first hypertrophy a close second.

Squatting 3 times a week is pointless unless you are training to be an Olympic style lifter. Doing legs twice a week.....one heavy day and one speed day but that is more in the style of a power lifter. If you are straight up bodybuilding then one body part once a week will suffice .....you can train smaller muscles twice a week but be careful to not overtrain.

That is absolutely not true MANY great powerlifters use DUP (daily undulating periodization) and squat/bench 3x a week with a different goal per day, a max effort day, a rep day and a speed day. There are others who squat once a week and maybe even max effort once every other week but that doesn't mean it's the only way to train and it doesn't make it pointless either.

[Buster Brown]

Strength first hypertrophy a close second.

That is absolutely not true MANY great powerlifters use DUP (daily undulating periodization) and squat/bench 3x a week with a different goal per day, a max effort day, a rep day and a speed day. There are others who squat once a week and maybe even max effort once every other week but that doesn't mean it's the only way to train and it doesn't make it pointless either.

Did you read that?

[Khazima]

Did you read that?

No, they advocate it themselves as well as write about it. They also have the totals to back it up, layne norton and garret blevins both advocate DUP and have utilized squatting 3x a week. Same with mark bell and his crew (a gym full of elite powerlifters).

[Buster Brown]

No, they advocate it themselves as well as write about it. They also have the totals to back it up, layne norton and garret blevins both advocate DUP and have utilized squatting 3x a week. Same with mark bell and his crew (a gym full of elite powerlifters).

Op is not an elite PL .....he is a Guy trying to find his way which is obvious by the questions he is asking. The gym I go to is a PL gym (your good with computers look up Center City Strength &Fitness on fb). The owner is a junior Olympic medalist and a former record with a wall full of trophies and NPC power lifters he has trained. No one on that team squats three times a week UNLESS training Olympic style. The idea is to help the OP create a balanced program not expose him to some elite program that a handful of guys use on cycle perhaps.

[Khazima]

Op is not an elite PL .....he is a Guy trying to find his way which is obvious by the questions he is asking. The gym I go to is a PL gym (your good with computers look up Center City Strength &Fitness on fb). The owner is a junior Olympic medalist and a former record with a wall full of trophies and NPC power lifters he has trained. No one on that team squats three times a week UNLESS training Olympic style. The idea is to help the OP create a balanced program not expose him to some elite program that a handful of guys use on cycle perhaps.

I didn't say it would be ideal for him i said yes it can and IS being done by plenty of people with great success, as a counter to your 'squatting 3 times a week is pointless', one size fits all statement.

I'll take hundreds of years of collective experience from elite, famous, top level successful powerlifters over a few people from a gym i've never heard of any day.

[BG]

I didn't say it would be ideal for him i said yes it can and IS being done by plenty of people with great success, as a counter to your 'squatting 3 times a week is pointless', one size fits all statement.

I'll take hundreds of years of collective experience from elite, famous, top level successful power lifters over a few people from a gym i've never heard of any day.

Bro your starting to be a little bitch around here. He was speaking to the OP about what would be best for him. You are just arguing what works for elite power lifter that you have read about and 3 total. What are your credentials again? Age , weight stats, amount of time training ? (Not reading)

[Khazima]

Bro your starting to be a little bitch around here. He was speaking to the OP about what would be best for him. You are just arguing what works for elite power lifter that you have read about and 3 total. What are your credentials again? Age , weight stats, amount of time training ? (Not reading)

I was disputing his one size fits all statement, it seems there are a few members here who can't take it when their 'wisdom' isn't accepted as gospel. My point was that if squatting 3 times a week is 'pointless' then why would so many successful people do it?

You bringing up my age and stats shows me you have nothing of substance to reply to my statements with.

And by little bitch you mean.. happy to voice my own opinion, not worried about disagreeing with someone?

[Buster Brown]

It's not a one size fits all statement when it is WIDELY practiced. Do tbd two guys who squat in your gym squat 3 times a week. If your computer gets unplugged you will be in big trouble because that is all you do is Google this and that. Your advice is going to hurt someone but you are too arrogant to see it. Good luck.

[Khazima]

It's not a one size fits all statement when it is WIDELY practiced. Do tbd two guys who squat in your gym squat 3 times a week. If your computer gets unplugged you will be in big trouble because that is all you do is Google this and that. Your advice is going to hurt someone but you are too arrogant to see it. Good luck.

Once again the attack on the fact i read a lot on the internet, you have no real substance to dispute what i've said. Yes plenty of people make great success squatting once a week, i already said that. A very successful beginner program is 2x a week squatting and deadlifting once as well as benching twice and OHP once (jason blahas 5x5, 3 days a week).

I agree i can be arrogant but being attacked and shunned doesn't open my eyes so to speak, when anyone is attacked they become defensive, i'm no different, but i'm also not wrong.

Also, injury occurs when form breakdown occurs, which happens when you fatigue. So in some ways squatting 3x a week with less volume may be safer than one high volume day.

[Buster Brown]

Oh but I do have real substance ...........that IS what I dif have....and plenty of it. I ask real people which have spent there life in the sport and that is substance. I train in a gym with real powerlifters. And guess what? This is something we have debated so......I asked ...because I sure don't know everything but this time I totally disagree and telling the OP that squatting 3 times a week will get him hurt. Case closed.

[zempey]

I would only advise once a week to a newb, personally. All the supporting muscles will take time to build and will need ample time to recover, this will help prevent injury in the beginning stages of training.

[Khazima]

Oh but I do have real substance ...........that IS what I dif have....and plenty of it. I ask real people which have spent there life in the sport and that is substance. I train in a gym with real powerlifters. And guess what? This is something we have debated so......I asked ...because I sure don't know everything but this time I totally disagree and telling the OP that squatting 3 times a week will get him hurt. Case closed.

That's fine, you're allowed to disagree.

And to clear it up to the OP, I would suggest squatting once a week maybe twice (if you're doing push/pull/legs etc) if you're a beginner lifter.

And sorry for hijacking!

[fitnesstrainer]

That's fine, you're allowed to disagree. And to clear it up to the OP, I would suggest squatting once a week maybe twice (if you're doing push/pull/legs etc) if you're a beginner lifter. And sorry for hijacking!

Seems your just suffering a bit from information dumping. Your passionate about what you've learned and want to share, but what YOU need to know to teach him what he needs to know are different. It's a common mistake especially among trainers. I still do it often and have to real myself back in. Gotten better over the years though.

[marcus300]

Once again the attack on the fact i read a lot on the internet, you have no real substance to dispute what i've said. Yes plenty of people make great success squatting once a week, i already said that. A very successful beginner program is 2x a week squatting and deadlifting once as well as benching twice and OHP once (jason blahas 5x5, 3 days a week).

I agree i can be arrogant but being attacked and shunned doesn't open my eyes so to speak, when anyone is attacked they become defensive, i'm no different, but i'm also not wrong.

Also, injury occurs when form breakdown occurs, which happens when you fatigue. So in some ways squatting 3x a week with less volume may be safer than one high volume day.

This is the second time you have been told about giving advice. In future if you give advice tell the OP were you got this advice from google, books or experience. Don't take this as an attack please just in future remember you are sometimes giving advice to people who are far bigger, better informed and have vast more experience than you and when you start telling someone stuff in the fashion you do from copying and pasting stuff off the net it can look rather irresponsible to the trained eye and you should be expressing that this advice is what you have read or been told.

[Khazima]

This is the second time you have been told about giving advice. In future if you give advice tell the OP were you got this advice from google, books or experience. Don't take this as an attack please just in future remember you are sometimes giving advice to people who are far bigger, better informed and have vast more experience than you and when you start telling someone stuff in the fashion you do from copying and pasting stuff off the net it can look rather irresponsible to the trained eye and you should be expressing that this advice is what you have read or been told.

That is making the assumption that it's from google or an 'article', even though articles are just another experienced persons opinion, similarly as valuable as yours or anyone elses. Everything i've said about squatting 3x a week is common knowledge and practice from experienced powerlifters, which is where the discussion of this thread drifted to. Docd who you dislike because he has up to date scientific knowledge which unfortunately is written down for others to learn also squats 3x a week and has had great success with it.

Just because people are bigger and can lift more than me doesn't mean i can't help them, people who are just not genetically gifted and strong who have to fight tooth and nail for every pound on the bar make the best coaches and we have no room for error and need to perfect and learn as much as possible. For example my gym partner deadlifts 500lbs with only a small amount of time training longer than me and turns to me for advice and form tips etc.

[Khazima]

Seems your just suffering a bit from information dumping. Your passionate about what you've learned and want to share, but what YOU need to know to teach him what he needs to know are different. It's a common mistake especially among trainers. I still do it often and have to real myself back in. Gotten better over the years though.

Great point man, i forget that often people don't already have the foundation of knowledge to build upon. Thanks for the tip.

[marcus300]

That is making the assumption that it's from google or an 'article', even though articles are just another experienced persons opinion, similarly as valuable as yours or anyone elses. Everything i've said about squatting 3x a week is common knowledge and practice from experienced powerlifters, which is where the discussion of this thread drifted to. Docd who you dislike because he has up to date scientific knowledge which unfortunately is written down for others to learn also squats 3x a week and has had great success with it.

Just because people are bigger and can lift more than me doesn't mean i can't help them, people who are just not genetically gifted and strong who have to fight tooth and nail for every pound on the bar make the best coaches and we have no room for error and need to perfect and learn as much as possible. For example my gym partner deadlifts 500lbs with only a small amount of time training longer than me and turns to me for advice and form tips etc.

LOL I don't think you fully understand what I was trying to explain. We are only trying to help you it wasn't an attack.
Just try and explain where the advice your giving is coming from whether study Google or experience.