Title : Take a break ... or not?
link : Take a break ... or not?
Take a break ... or not?
The common notion is that if you stay out of the gym for more than two weeks will finish seriously deconditioned. Most bodybuilders are told to never lose the rhythm of their training, otherwise, could sacrifice everything they have earned. While this sounds logical and it could be true for some sports, you might also consider it a myth in the world of bodybuilding.
overload the muscles and not enough rest is far more damaging for growth to take some time to recover. In fact, more rest means more time for your muscles to recover, resulting in further growth. If you plan things correctly, you are able to leave the gym for a while without hurting their progress. Many professional bodybuilders really take regular time-offs in order to get bigger.
IFBB Professional John Meadows has three weeks of light training after each show, followed by three weeks of staying out of the full gym. Ed Coan, most powerlifter of all time with 71 world records in weightlifting, made sure to take two weeks off after each event. Then there is Kevin Levrone, the legend of the IFBB, who apparently used to take up to 6 months off the gym at a time during its glory days. There are many stories like these and the excellent results of these guys should do consider trying their approach to training, because sometimes less is more, even in bodybuilding.
So, how long is suitable for lifting off without risking your winnings?
A new study tried to give an answer to this question. The researchers divided the young men into two groups: the first had continued resistance training, while the other breaks. The researchers used magnetic resonance imaging to measure chest muscle size and upper arm before and after the study. Both groups performed bench free weights pressed three days a week, but the first group continuously trained over a period of 24 weeks and the second group performed two cycles of a detraining period of 3 weeks followed by a period of recycling 6 weeks. The training intensity was set at 75% of one repetition maximum (1RM) and all subjects had the same routine consisting of three sets of 10 repetitions.
The final results showed that both groups had similar increases in 1RM bench press and no significant difference in muscle size between them. Participants who exercised regularly lost some size and strength during detraining period, but were able to recover quickly during the conversion. In the end, the newspaper group had reached with the continuous group in terms of growth and strength.
These findings are crucial for bodybuilders around the world who believe that the only way forward is through continued without royal courts of any training. This is a myth, and very harmful in that, due to not allow your muscles a break of good quality could lead to loss of muscle mass and injuries. Also, take some time off is good for your mental strength. No one who is not a robot is able to keep hitting the iron endless with the same level of motivation -. We can all use a break from time to time to refresh your brain and come back with renewed enthusiasm
So do not be afraid to let your muscles and mind rest. Schedule some time off from your workout and enjoy some other activity. After all, the gym is not all that life has to offer, remember? This recovery time will not damage your hard-earned gains - in fact, could boost their muscle building efforts to a new level
Source: http://www.fitnessandpower.com/ training / bodybuilding-misc / take-a-break-or-not
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