Integrating Breaks to Boost Gains

by Ken Schweickert

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You've been working out for a relatively long time and have made some pretty good accomplishments. You workout regularly and always stick to your program. Now, want to get even bigger gains? Drop your workout.

Allowing muscles time to rebuild is equally as important as exercise when it comes to maximizing gains in both strength and mass. Knowing when to take the day off though, is not an easy decision, and there is no secret way to tell. Lifting weights when your muscles are not entirely recovered from last time you worked them, will not cause any harm to your body (assuming that you do allow small break times between working muscles). However, those incomplete recoveries will build up over time and then it does become a threat. By periodically allowing your body a full break from working out, you can insure that your muscles entirely recover.

Here's the plan: For about a week (5-10 days) completely avoid working out. This does not mean you cannot perform everyday activities that involve physical endurance. Just stay out of the weight room. How frequently you should take these breaks depends on your body and on your workout. Once a month is likely more than what is really necessary. It is good to avoid overusing this tactic so as not to get attached to the idea of avoiding workouts. Taking a good long break once every two or three months should be sufficient for most athletes (but remember to take a day off from time to time when you are not on a prolonged break).

Many may worry that a break of this much time would cause muscle loss. As long as you do not become hooked to these breaks and keep them limited to only once in a while, muscle loss should not be a concern. Chances are that you will even experience a noticeable increase in muscle mass and strength.

So what about burning calories while you are taking a break period? Your body is actually burning lots of calories while it is repairing your muscle fibers. Also, remember that common activities are still ok even if they do require you to exert a lot of energy. However, those who are prone to weight gain will want to make some minor changes in their diet during breaks. For example, if you typically consume large amounts of carbohydrates near your regular workout time, you will want to spread those out over the day. Also, you should avoid eating large desserts. All athletes should be sure not to cut down on protein intake, though. Your body will be using lots of protein to build up your muscles. Drink at least 5 glasses of water daily (although a couple more would be better). Lastly, be sure to supply your body with a good dose of fiber each day. This will help rid your body of excess waste and burn off a few more calories.

Taking a full break from working out can produce sizable gains in strength and mass building programs. Just be sure to eat the right foods and do not become reliant to the point where you do not want to go back to your workout.