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.
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.
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.
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.
"Brick walls are there for a reason. They are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. The brick walls are there to stop people who don’t want it badly enough. They're there to keep the other people out.” -Randy Pausch
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.
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!
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?
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.
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.
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.)
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Tom
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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!!!
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.
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?
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.
Quote:
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.
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.
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.
Have a great time and thanks for helping out the Guatamalans. And, lookout for their Guatamalaness... their natural heat.
The birdcage is such a good movie.....
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
lisa, do you do the five days off thing even if the stage is short, like 3 or 4 weeks?
Yes. That's the plan anyway. But what actually happens is that life happens. There is often something that comes up. I can't even think of what right now. But interruptions are a part of life. You just work around those and it usually amounts to just about the right amount of rest time. It also makes it easier to not obsess about missing a workout here and there.
Remember too that I work at a gym. I'm always here. If I don't lift, I'm still demonstrating for clients, stretching, and doing some soft tissue work. So don't think you have to change your schedule. If it works best for your personality to maintain a regular trip to the gym, then continue to go. Do some easy cardio to warm-up, then do mobility drills and a long stretching session. Just plan it in as that day's workout.
Then another personality will be so happy to not have to get into the gym for a few days. They might find the mental break wonderful. They can still stretch at home. Use the time though. Sleep more or take a long hot bath. Stretch and do the foam rolling you've been planning to do but never do.
Also, everybody's recovery ability is different. Each person has to make the right decision for their own body. If you can learn to listen to your body, you can know when to push forward and when to slow down a bit. Especially as I get older, I need the rest weeks (well, it's rarely a whole week).
Quote:
Originally Posted by mesaana14
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?
What a great trip to be a part of! This is what I mean about life creating the breaks you need. Like Roland said, this is your break week. Do the 5 workouts, go on your trip, and when you return you can decide how to proceed. You might feel energized and ready to jump back into the program right where you left off. On the other hand, you might feel exhausted and hungry and need a few days before you're ready to get back in the gym. You'll also know by this time if you want to pick up where you left off or start Stage 2 again. Either choice is acceptable. I think it'll be clear to you when you get back.
lisa, I tend to recover unusually well for someone my age. in my marathon pace group, most people need to rest after a long run that day, and often sleep, or rest most of the weekend. it is not unusual for me to be able to run 20 plus miles, but do all of my normal active stuff on the weekends around the property. one weekend, I ran 24 miles and then did heavy lifting with my husband all weekend (we were moving and moved ourselves).
I like the idea of working on MM drills next week. that will be a good use of my time.
All very good points! I will still go to the gym during my "break", because that is just what will make me happy. I'll do some light stuff.
Lisa, Cynic and Everyone, thanks for the good advice!
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"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I will definitely be taking a week's break. I've been training 3x/ week, and never missed a workout. I'll do something active during this time though...like spinning or kickboxing, smth.
Can wait for those 'special workouts' at the end of stage 1. Should be fun!
I will definitely be taking a week's break. I've been training 3x/ week, and never missed a workout. I'll do something active during this time though...like spinning or kickboxing, smth.
Can wait for those 'special workouts' at the end of stage 1. Should be fun!
I am really excited about these. Almost feel like it is an 'event'.....
I need help. LOL
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
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