One Week Off ???

[Heatrae]

Does one week of mean 5 or 7 days, or does it not matter? I have completed FL1&2 and am ready for Hypertrophy.

I am curious, what do I do after Hypertrophy. I am a very tall female who puts on size easily (6'1, 185 lbs). I hear this book can take you through an entire year of lifting, but I'm not sure how.

I don't think I am supposed to be doin the strength program...

Any thoughts or suggestions?

My goal is to lose body fat, create shape, which I have BEGUN to do, and not look soft.

THanks

[PerfectMartini]

Originally Posted by Heatrae

Does one week of mean 5 or 7 days, or does it not matter? I have completed FL1&2 and am ready for Hypertrophy.

I am curious, what do I do after Hypertrophy. I am a very tall female who puts on size easily (6'1, 185 lbs). I hear this book can take you through an entire year of lifting, but I'm not sure how.

I don't think I am supposed to be doin the strength program...

Any thoughts or suggestions?

My goal is to lose body fat, create shape, which I have BEGUN to do, and not look soft.

THanks

It takes a year if you do all of the programs and some rest weeks.

Why aren't you supposed to do the strength programs? More strength will ultimately help you reach your body composition goals.

You can also repeat the fat loss and hypertrophy programs. I believe in the book it says you should wait at least 12 weeks before repeating a program so if you did all 3 fat loss and all three hypertrophy and then repeated them that would be fine.

[Paradigm]

Well, a week off would generally mean the 7 days, or not doing the routine for a week on however you've broken it apart (i.e. if you do 3 workouts a week, skip the next 3 times that you'd normally do the routine). I'm entering my 'week off' now as well, though last night I went to the gym and did a bunch of agility drills with my friend, along with the rowing machine. The way I figure it, I'm taking 3 days off completely this week, but also not doing any weights (or anything heavy at least), since I could tell that my body needs it and there were a couple times where I could tell an injury could be a possibility if I kept it up. I am also playing hockey twice this week, but have planned rest days around that to make sure I recover properly this week.

Basically, just step back from your regular intensity and let everything catch up in terms of recovery, such as the many parts of your body that need more than a day or two off to heal.

[Heatrae]

OK, That helps. I was wrong, I'm going into FL 3 right now after I rest. Someone once told me that I wasn't even supposed to do any cardio during the rest week.

Rest means rest!!

Sounds like you are doing some exercise, a lot in fact, so maybe I CAN do some basic cardio......


Thanks

[Cynic]

Heatrae, do something fun, active and low-impact. If you like hiking, do it. If you like x-country skiing, do it.

[Irishman301]

My rest week is this week too, and you know what? I'm gonna friggin enjoy it. I'm gonna sleep A LOT during this week off. Just yesterday, I finished H-1 for the second time around. I'll tell ya what, I'm stronger then I was the last time I did it, and holy crap was it a lot harder this time since I was using heavier weights.

I can't wait to get done work today. Me, my TV, my remote control, and my pillow are going to become one with each other.

I'm undecided on whether I want to tackle another strength routine or if I want to move on to H-3 next.

[tcoy777]

You could follow one of the books lifter types. I am using the lifter who considers skinny an insult. You do Break In, Hyp 1, Hyp 2, Strength 1 and 2, Hyp 3, Strength 3, and then Fat Loss 2 and 3. I think this is the correct order. I don't have my book with me. Just look it up and find which one meets your goals.

I always take a full week off. Like when I finished Hyp 1. I finished on Saturday and took the whole next week off. Then started on Hyp 2 on Monday. Some of the programs have you taking 2 weeks off. During the weeks off I still did cardio and some minor strength work like pull ups and such.

Good Luck.