Recovery Week

tacguy

Just finished doing P90X2® X2 Recovery + Mobility. First day of my recovery week.

Cr01502

I'm not a fan of recovery weeks.

I still find myself doing hikes, walks, and yoga.

Got to stay active.

tacguy

Recovery week doesn't mean I do nothing.

haroon_awan

To steal from Olly Foster:

Active Recovery - So What is Active Recovery?

Active Recovery is the process of exercising only for the purpose of stimulating the muscles enough to increase blood flow throughout the body, thereby increasing nutrient partitioning. There will still be extra calories burned without traumatising muscle fibres, allowing for quality muscle recovery after hard-core training cycles.

Why You Need An Active Recovery Week

Heavy weight training sessions initiates the muscle-building process, and if you want to get the most out of your training program you shouldn't be missing a planned workout. However, at the same time, you should plan to have a scheduled week every few months where you reduce your training protocol to help aid in recovery and even stimulate greater muscle gains and strength.

Next week is my scheduled active recovery week. I will only be performing a lighter 2 day split, full body based training sessions in order to give my body and mind a break from the intense and gruelling 2 a day sessions I have currently been using. While heavy weight training provides the stimulus for muscle growth, you cant forget that it is actually outside of the gym where your muscles actually recover and grow bigger, providing you give your body the proper nutrients it needs and allow proper rest and recovery.

The human body is amazing and our bodies are able to recover and respond to training in between weight training sessions given the right environment. However, intense weight-training puts a tremendous amount of stress on you and your body and it is not just your muscles that are affected. The entire neuromuscular system, as well as immune function is stressed by weight-training and we can't allow for this to be pushed to a level of shut down.

Generally your body physically needs an active recovery week or even complete time off away from the gym approximately every 8-10 weeks. Some individuals may need a recovery week more often than this and some less often. The more in tune you become with your body the better you become at noticing the signs that it's time to take your foot off the pedal. I would rather you and every one of my clients take a recovery week soon, rather than waiting until you are completely overtrained. Trust me I've been there and it's not a good place to be.

This active recovery week also provides an important mental break from the daily rigors of an intense weight training program. I always come back to the gym with a new vigour and desire to train. It is amazing what a low intensity week away will do for your motivation and level of intensity. It is impossible to train with the utmost intensity week after week and month after month and especially year after year, if you never allow for some decent rest and recovery.

Another key factor I find is that you may think that you are training at maximum intensity day in day out, but in reality your not. Its far too easy to get caught up in going through the motions and often you don't realise that your intensity level has dropped off until you take a step back.

Now, if you are not accustomed to taking an active recovery week then it can be a little tough mentally until you get use to it. I know there are some of you out there thinking that you are machines and that the thought of anything other than 110% you would shrink, get fat or loose all of your strength. Logically and scientifically this is NOT true at all. Still, if you are not used to taking a recovery week, it can bring on feelings of guilt and laziness. Trust me I feel this now and then and will still go there at some point next week. However, this is normal and nothing to be concerned about, my knowledge based on my experience allows me to overcome these feelings based on the overwhelming benefits.

Once you realise that an active recovery week is an important part of the muscle-building process, it is easier to mentally accept the drop in training intensity levels. I love to train and I love to train hard more than anything, but I am going to enjoy my recovery week. However, It is also very important to continue to eat clean during this week in order to provide your body with all the best nutrients it needs to allow the intended recovery and growth.

Remember, the whole point of your active recovery week is to let your muscles and your body recuperate from an intense period of training. You mustn't use this week as an excuse to completely derail and go on a crazy binge.

Now if you are reading this and have not taken an active recovery week ever or within the last 8-10 weeks then I strongly suggest you take full advantage of this week. I think you will be amazed at the positive impact this has on your level of motivation and your overall progress in the gym.

tacguy

Exactly.

delonda1

I just took a recovery week. Its totally needed. Doesnt mean not work out but no hardcore lifting. I do a break every 3-4months. It helps and when I come back I normally am not so worn out and can add weight to most of the workouts