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Muscular Strength Workouts Do Bodybuilders Need to Take Time Off?
 
Bodybuilding requires hard work and dedication, with many bodybuilders using rigorous training and exercise programs to achieve the sculpted look they desire. Bodybuilders typically use a technique known as progressive overload when training; it continually increases the stress placed on the body to ensure that muscle growth continues without reaching a plateau. Though not all bodybuilders do so, taking time off from training can also be used to combat the plateau effect and encourage muscle growth. Check with your doctor before beginning any fitness program.

The Plateau Effect

The muscles of the body grow and strengthen to adapt to the stress they encounter during weight training and other activities. If you maintain the same training routine without altering the amount of weight, number of sets or repetitions per set, your muscles will adapt to handle that specific workout, but will not continue to grow once they reach that plateau. The workout will still be useful for maintaining fitness, but you will experience no further growth in muscle size or density.

Progressive Overload

Progressive overload combats the plateau effect by not allowing your muscles to become accustomed to a single level of training. Instead of allowing your muscles to adapt to a single weight and number of repetitions, progressive overload increases the weight, number of sets, number of reps per set or other factors of a training regimen on a regular basis. The muscles are unable to reach a plateau because the amount of stress they are placed under during your training increases each time they start to adapt.

Taking Time Off

While progressive overload has been shown to promote muscle growth and development, it is possible to promote growth and development by taking time off from training as well. Take one to two days off each week to allow time for muscle recuperation, ideally after heavy training days when your muscles will have a number of small tears and other damage that occurs as part of muscle development. You could also take a full week off every eight to 12 weeks to provide a break during which your muscles have a chance to heal and rest completely. This also allows your muscles to become accustomed to less physical activity, creating an artificial plateau that boosts the effectiveness of your training once you resume your normal training schedule.

Muscle Adaptation to Off Time

Some bodybuilders worry that if they don't continue training at higher levels they will experience muscle degradation and strength loss. While this does occur if your muscles aren't used, personal trainer and fitness author Mark McManus points out that seven days without training is not enough time for muscle atrophy. People have different reactions to this time off: Some retain their previous strength, some become stronger as their muscles heal and some experience a slight loss of strength. Even those who lose strength benefit from the time off, however, since their bodies will experience a stronger reaction to normal training once it resumes.

Resuming Your Training

Since your muscles haven't been placed under the stress of your full training regimen during your time off, don't jump back in at full intensity when you resume. Former AST Sport Science Class champion and ISSA-certified fitness trainer Russ Yeager recommends training at 75 percent intensity during the first week after your time off, then resuming your regular training in the second week. This will not only help you to prevent muscle strain and other injuries, but will also allow you to simulate progressive overload while getting back to your regular routine. Your muscles won't be used to the load since you took your time off, and will begin growing to adapt even though you aren't working out at the intensity you had achieved previously.




