3 days vs. 4 days a week

[youngBuilder]

I just recently took a week off during thanksgiving, after working out for about 4 months, 4 days a week without skipping a workout. My bench press started platueaing on the 3rd month, but everything else was going decent, but generally all lifts were platueaing by the end.

Upon returning to the gym after taking a week off, i was benching 10lbs more and for more reps!!! I attributed this to my laziness for a week, and all the food ive been eating.

What i want to know is maybe 4 days a week for me was too much? Maybe i should workout only 3 days a week? To me though, 3 days seems too little. I want to know how you guys prefer to workout. DO you guys lift 3 days a week or 4??????

 

[Grizzly]

Right now I'm lifting 2 days a week, which is a good sequey into what I'm about to tell you. You need to include periods of deloading in your training. These are periods of lesser frequency and volume. This allows your body to "recover" while still making gains in strength and mass.

 

[wildman1717]

I take about a week off every six months just to let my body recover from any overtraining issues or injuries. I feel that it is a good idea to just relax for a week and just give the body a rest.

 

[youngBuilder]

Grizzly, how long do you normally go when you are "deloading?"

 

[Bob Smith]

I would bet that Grizz takes 1-2 weeks of deloading about every 4-8 weeks.

Read AnimalMass's sticky titled "Dual Factor Hypertrophy Training." It has an excellent write-up on the importance of deloading.

 

[Grizzly]

In a generic fashion, it's 4 up, 1 even, 4 down, but I don't think I've ever stuck to that plan. This go round I loaded for 6 weeks and I've been deloading for six, but I plan on stick at 3X3 2X/wk for an indefinite amount of time since I keep making really good gains in strength with a minimal amount of effort.

 

[hendrixsolo]

I followed the 5x5 program...read into it if you don't already know.

For the loading phase I did 5x5 3 times a week for 5 weeks

Now I'm peaking, on my third week doing 3x3 2 times a week.

I started at 215. So far, my squats are up 75lbs (hard to believe, but true) dealift and bench are both up 25lbs...all on my 5x5 lifts by the way. I currently weigh in at 230lbs. All natural.

I eat like a horse, but I really contribute the gains I've made so far to the program, and especially to workout frequency. After another couple weeks of peaking, I'll deload for a week or two, which means not working out at all. Then I'll start up again.

 

[Grizzly]

After another couple weeks of peaking, I'll deload for a week or two, which means not working out at all. Then I'll start up again.

I think you might want to think about your definitions.

 

[Girth]

Don't forget the massive food that I'm sure was consumed over this holiday break. If I carb up/pig out for a couple days, all my lifts go up regardless of a break or not.