Rest week

[fengshway]

paula's post on the one point dumbbell row thread made me think: how many of you are planning to take a week of between stages like we did for NROL?

I was not planning on taking a week off, unless my body felt unusually fatigued or sore persistently. I am feeling great, so my plan was to go ahead and press on with stage 2 next week.

what are people planning to do?

[fengshway]

oh, I might add, that I did take a week off when prescribed during NROL, but I feel like my muscles, joints and ligaments are stronger and more adjusted to lifting now, so was going to bag it, but if people think it is important, I would reconsider that plan.

[missjane]

Hi Wendy! It's funny you posted this today because I was just contemplating this very thing. What I decided to do is give my body a break every 12 weeks. I will, of course, monitor how I am feeling and adjust accordingly, if necessary. Stage 1 is 6 weeks and Stage 2 is only about 3 weeks. I just don't feel I want to take a week off between each stage -- especially those stages that are only 3-4 weeks. I am going shoot for a break every 12 weeks give or take.

[Cynthia]

I am planning a week off and it actually works out nicely, it is the same week that I will be tapering for my half marathon.

[riverbender]

Initially I didn't think I was going to need the time off this soon. After Sunday's workout, I'm feeling like I might have to take it - regardless of what my head wants. I'm at least going to take a couple of days because I always come back stronger when I do. My ego loves it when I can up the weight.

[GinnyLou]

I seriously doubt I am going to take a week off, unless my body tells me otherwise.

[Lisa~]

If you made it through Stage 1 with no time off for illness or other interuptions, then please consider taking at least a few days break before beginning Stage 2. Lou doesn't require it, but you know from NROL that it serves a purpose. I think it wasn't addressed more out of an effort to keep things simple. But taking time off between stages gives your body a chance to repair and grow. You can still do enjoyable cardio choices, still eat well, and even prioritize sleep for those days! I like to take off 5 days. It turns out to be taking off two days I would have been lifting (like Wed and Fri) and then beginning again on a Monday, something like that. I think you'll have better results if you do.

[starfish]

I definitely plan on taking a week off after stage 1. I lift 3x/week, and sometimes there are 2 days in a row where I'm not lifting weights, although I'll do some cardio. My body comes back so much more rested and stronger after those 2 days off it's remarkable.

The week off will help me rest and keep me motivated for the next stage. I'm really looking forward to it!

[Jodi]

I had not thought of this. I will probably take a couple of days off, but not a whole week.




Jodi

[fengshway]

I am so glad I asked this. ok, I will do what lisa suggests--my 6 weeks ends friday, so I will take monday and wednesday off from lifting and do some cardio instead.

it took me so long to decide to weight train! I have done it regularly since feb 07, and I LOVE IT now. never thought I would be here with this dilemma--

but I did take a week off as directed in NROL, even though I only trained twice a wee, and I think that is part of why I built such a good base. now I am training harder, and three times a week, so it makes sense.

lisa, do you do the five days off thing even if the stage is short, like 3 or 4 weeks?

[Cynic]

Originally Posted by Lisa~

If you made it through Stage 1 with no time off for illness or other interuptions, then please consider taking at least a few days break before beginning Stage 2. Lou doesn't require it, but you know from NROL that it serves a purpose. I think it wasn't addressed more out of an effort to keep things simple. But taking time off between stages gives your body a chance to repair and grow.

Absolutely, and keep in mind, that if you're feeling pain in the joints or near them, it's already too late. You'll be laid low for much longer than a week. Take that as you will, from someone who has had tendonosis and bursitis (though not at the same time). I worked through the pain and it took months a to recover (about 4-6).

If I had not worked through the pain, it still would have been about a 2-4 weeks of recovery.

[nutbar]

Originally Posted by missjane

Hi Wendy! It's funny you posted this today because I was just contemplating this very thing. What I decided to do is give my body a break every 12 weeks. I will, of course, monitor how I am feeling and adjust accordingly, if necessary. Stage 1 is 6 weeks and Stage 2 is only about 3 weeks. I just don't feel I want to take a week off between each stage -- especially those stages that are only 3-4 weeks. I am going shoot for a break every 12 weeks give or take.

Exactly what I was planning.

[stingo]

I understand that Stage 1 is comparable to the Break-In program in the original NROL in terms of purpose. From reading the boards here I also gather that Stage 2 (and on) are considered to be more difficult than the workouts in NROL - if that's the case, some rest time would be in order I'd think. (Reason I'm posting is I have a friend who is in Stage 1 now, so I'd like to know what to tell her if she's going to ask about a rest week.)

[prof41]

Originally Posted by Cynic

Absolutely, and keep in mind, that if you're feeling pain in the joints or near them, it's already too late. You'll be laid low for much longer than a week. Take that as you will, from someone who has had tendonosis and bursitis (though not at the same time). I worked through the pain and it took months a to recover (about 4-6).

If I had not worked through the pain, it still would have been about a 2-4 weeks of recovery.

Hi Cynic, this is one of the great things about this type of w/o. I've always tried to lift fairly heavy (for me anyway) but doing the wrong type of excercises, bicep curls, tricep kickbacks etc. I ended up with a major case of tennis elbow, and although it would stop hurting, if I stopped weight training or used lighter d/b's, the pain would automatically come back as soon as I upped the weights.

I would get frustrated because I could never get past a certain weight without hurting myself again, but using lower weights felt like I was cheating and not progressing.

When I started this program, I'd been off weight lifting for a couple of months. Although I wear a strap across my forearm now when I lift, I have not felt any pain.

The biggest thing aside from eating more this book has made me realize is lifting heavy is good, but you need to know what excercises to do, so you don't end up hurting yourself.

I've been weight training pretty regularly, with and without trainers, but this is the first time I've done squats & deadlifts....I betcha anything the trainers figure these are NOT women excercises, I guess I did too!!!

[Cynic]

Originally Posted by prof41

Hi Cynic, this is one of the great things about this type of w/o. I've always tried to lift fairly heavy (for me anyway) but doing the wrong type of excercises, bicep curls, tricep kickbacks etc. I ended up with a major case of tennis elbow, and although it would stop hurting, if I stopped weight training or used lighter d/b's, the pain would automatically come back as soon as I upped the weights.

Sorry, but tendonosis, or tennis elbow if you prefer (along with other tendons in the body), can happen on this workout too. It's simply a matter of stressing the tendon beyond its ability.

I always take my rest weeks, because I know how painful tendonosis is.

[mesaana14]

I actually have no idea how I should do this. Here's my situation, maybe someone can suggest something. I'll do the last workout of Stage 1 on Feb 14. Technically, I take a week (or 5 days) off and start Stage 2. That would mean I start again on Feb 21. However, I'm travelling to Guatemala from March 4 to March 18 on a house building project (kind of like Habitat for Humanity, but smaller scale). I'm expecting lots of physical work during that time, and very little control on my food intake (and, unfortunately, lowish protein intake) because we are paying the local coop to make food for us, and we have been told to expect lots of corn, beans and fruits, and maybe chicken once and fish once or twice...

Anyways, that would mean that I would have time to do 5 workouts, then leave for 2 weeks, then start again. Would I be better off to just not start Stage 2? Or restart it from scratch when I get back?

Thanks for any guidance you can provide

[Lost Dog]

Pages 126-127. Lou talks about breaks between stages, gives examples when he would take one. Plus, he show some of the benefits of breaks, and some of the pitfalls of no breaks. He talks about scheduled (planned) breaks and non-scheduled (sick, vacations, business trips, etc.) breaks.

Originally Posted by mesaana14

I actually have no idea how I should do this. Here's my situation, maybe someone can suggest something. I'll do the last workout of Stage 1 on Feb 14. Technically, I take a week (or 5 days) off and start Stage 2. That would mean I start again on Feb 21. However, I'm travelling to Guatemala from March 4 to March 18 on a house building project (kind of like Habitat for Humanity, but smaller scale). I'm expecting lots of physical work during that time, and very little control on my food intake (and, unfortunately, lowish protein intake) because we are paying the local coop to make food for us, and we have been told to expect lots of corn, beans and fruits, and maybe chicken once and fish once or twice...

Anyways, that would mean that I would have time to do 5 workouts, then leave for 2 weeks, then start again. Would I be better off to just not start Stage 2? Or restart it from scratch when I get back?

Thanks for any guidance you can provide

That's your break, right there! Although, for two weeks straight, maybe you could work in 2-3 bodyweight workouts during your trip.

Have a great time and thanks for helping out the Guatamalans. And, lookout for their Guatamalaness... their natural heat.

[Bluefever]

Taking a break will fall perfectly inline with my first week of school so I will probably just take the time off, to get adjusted to daycare, commuting and school without having to stress about getting a work out in. The only thing that worries me is that usually after a week or so, I end up completley falling of the wagon.