Got sick and took the week off...Now im a good bit weaker :(

[Prime Rib]

Went back today after a 7 day layoff from being sick. I got sick last Sunday, and "tried" to come to the gym on Wednesday, that didnt work to well so I went ahead and took a whole 7 days off. Went back today feeling much better(sick wise), but I was a bit weaker.

The 5x5 set I was ripping two weeks ago, I couldn't even finish today. The 4x10 routine of dips I am used to doing, barely got 4x8. Had to hack down 5 lbs on dumbbell flies, and my incline was down a good 25 lbs. I'm pretty f'ing bummed

Josh

 

[BodybuildingUniverse]

it comes back and then some QUICK man. Ease back into it and hit it hard man!

 

[BigBadBootyDaddy29]

Yep....cycle your training and ease back into things after a layoff. You'll find out long-term that a week off will make you a great bit stronger!!!!!

 

[Zander1983]

cycle your training

What he said.

 

[Prime Rib]

Thanks for the motivating words guys. Quick question....Could someone clarify "cycling" training? Thanks


josh

 

[Zander1983]

Do some research on periodization and training blocks

 

[BigBadBootyDaddy29]

Yeah, there is a lot of good info. out there on training cycles. A real quick example just to help illustrate would be something like this.

Bench Press Weeks 1-3 (3x8)
Weeks 4-6 (3x5)
Weeks 7-8 (3x3)
Week 9 (1 rep max)

Increase your weights weekly, after the 9th week take 1-2 weeks off, and come back with 8's.....on your first day back you will NOT be able to hit your 1rm from 2 weeks ago, but after another 9 wees of training you will shatter it.

Again, there are other things a lot more detailed out there, this was just a quick example off the top of my head to get my point across.

 

[SofaGeorge]

I never stop training if I get sick or injured... never saw the logic of stopping.

 

[BigBadBootyDaddy29]

Personally I think a week off is good.....for elite athletes I recommend even more...the logic is you get to totally recharge from intense training......I don't mean a week off to eat ice cream and look at internet porn and sleep on the couch.......I mean a week or 2 to stretch, run, do some circuit training, so fun shit like b-ball or something........Most top athletes I know do it, I have even read that Chris Cormier takes a month off.....and when Arnold was winning the O every year, he'd take a whole month off from training........I think it helps.....you can't just keep plugging away, sometimes you need to listen to your body and brain, not your heart.

 

[IronLion]

Personally I think a week off is good.....for elite athletes I recommend even more...the logic is you get to totally recharge from intense training......I don't mean a week off to eat ice cream and look at internet porn and sleep on the couch.......I mean a week or 2 to stretch, run, do some circuit training, so fun shit like b-ball or something........Most top athletes I know do it, I have even read that Chris Cormier takes a month off.....and when Arnold was winning the O every year, he'd take a whole month off from training........I think it helps.....you can't just keep plugging away, sometimes you need to listen to your body and brain, not your heart.

Strongly agree, now if I could just figure out how to keep out of the weight room...lol

btw...in my book looking at internet porn is a max effort exercise