Doug Hepburn - Training Layoffs......

      Training Layoffs

      It is essential for every dedicated weightlifter or bodybuilder to utilize
      with full benefit in his training routine, a correct application of rest
      days between training sessions, coupled with a complete cessation from
      exercise for controlled durations of time. In the vernacular of the
      indoctrinated weight-trainer or weight-lifter, a complete and prolonged
      cessation of any form of barbell training is expressed simply as the “Lay
      off.”
     
      Experienced and proficient weightlifters regard the layoff application in
      their training with extreme solicitude and are careful not to abuse the
      “rest principle’ when engaged in training. I use the word “abuse,” as the
      layoff can be either overdone or underdone.
     
      Some weightlifters, when experiencing staleness, force themselves during
      their exercises, attempting to lift even heavier poundages. This procedure
      would be similar to that of an intoxicated person taking another drink in
      the anticipation of becoming sober. It is noteworthy to mention that if a
      short-term layoff is not taken immediately after the onset of muscular or
      mental staleness; such staleness will increase in severity and will,
      consequently, require longer time to eliminate.
     
      I have known cases, although rare, where a lifter became stale, yet
      refused to avail himself of a rest period for several years. This
      individual’s lifting proficiency became steadily worse and eventually this
      otherwise fine weightlifter permanently retired from his lifting goal. As
      the reader can see, the subject matter of this article is a very serious
      business indeed.
     
      Conversely, there are a numerous bodybuilders and weightlifters who avail
      themselves of frequent extended layoffs for no apparent reason. Perhaps
      such weight trainers justify their discontinuation of training by
      entertaining the thought that a rest would tend to accelerate the regular
      progress they have been making. Such an illogical justification has
      prevented man a would-be-successful lifter from becoming such. Perhaps the
      truth of the matter is hat certain individuals lack the desire, and thus
      the drive to become what the profess to desire in the way of health,
      strength, muscular size and definition. I have heard it said that for
      every individual who makes the grade, there are fifty thousand who fail.
     
      This may well be the case. If so, there is no excuse for those who fail to
      realize their desires in the bodybuilding or weightlifting fields, as one
      not have to be a genius to improve the physique and its strength. All that
      is required is a little “grit” and determination.
     
      There are various signs that accompany staleness. These symptoms enable
      the trainee to become aware that a condition of staleness has been
      encountered and then immediate steps can be taken to rectify the condition
      so as to prevent an further retardation of progress. The most noticeable
      signs that usually accompany staleness are:
     
      1. Loss of appetite.
      2. Digestive disturbances.
      3. Inability to relax or to sleep.
      4. Irritability, worry, etc.
      5. Little or no enthusiasm for training.
      6. Absence of nervous energy (especially noticeable during training).
      7. No increase in training poundages regardless of alterations in the
      training routine.
     
      If the condition of staleness is not too severe, a layoff of three or four
      days will rectify said condition. The absence of staleness well be
      evidenced by an increase in poundages used when exercising is resumed. Let
      this be your guide. If the staleness still persists GO THROUGH A LIGHT
      WORKOUT, performing all the exercises just as before the onset of
      staleness. I would suggest sets of five repetitions with a poundage that
      can be used WITHOUT UNDUE EXERTION. The application of a workout with the
      recommended light poundages is advised at this point, for if no training
      has taken place for a period of time in excess of four to six days,
     
TRAINING POUNDAGES WILL DECREASE WHETHER STALENESS IS PRESENT OF NOT.

      This is a natural process as muscle tone and strength will lessen through the
      absence of sufficient stimulation via the exercises that developed these
      muscle qualities to their “pre-staleness” degree.
     
      If the staleness is not too advanced, the aforementioned layoff of four to
      six days, coupled wit several light training periods, will put matters
      right. When heavy training is resumed, a gain over and above the poundages
      used prior to the staleness should result.
     
      If, however, a condition of staleness has been present for several months,
      stronger measures must be taken in the eliminatory process. In severe
      cases, a two-week layoff is recommended before the commencement of light
      exercise. From the psychological standpoint it is also advisable to
      refrain from any association with barbell exercise and its environment.
     
      Coupled with the complete cessation from training should be: The partaking
      of as much relaxation and sleep as possible and an increased intake of
      foods high in protein.
     
      The experienced weight trainer, through years of training, will acquire
      the ability to actually “feel” the dissipation of staleness. Weightlifters
      of world champion caliber and the actual champions themselves seem to know
      instinctively how to train regardless of adverse conditions. The instinct
      possessed by these men, I am convinced, was developed through a
      conditioning process and not, as some think, simply a gift of nature.
     
      In cases where the lifter has progressed to a point which enables the use
      of great weights, “instinctive training” assumes an important role in the
      perpetuation of improvement. An individual in such a position is similar
      to that of the explorer who has entered into an unmapped and virgin
      territory and consequently is faced with that which is unknown. He, just
      as in the case of the potential world record breaker, must rely on
      instinct to a great extent in order to succeed in his endeavors.
    
      One of the most important phases of the preparation for a personal
      weightlifting record is the correct timing and amount of rest days
      directly before the actual lifting. In most cases many months of
      pre-training have been undergone with a resultant improvement of lifting
      efficiency. Regardless of this, the attainment of maximum proficiency
      during the attempt itself is dependent on the pre-record layoff.
    
      It has been stated that Touni,* the great Egyptian lifter, actually rested
      in bed for several days before a competition. This is a rather drastic
      measure to take, but the fact remains that Touni was in a class by himself
      when it came to lifting.
     
     There are many things in life that appear to be silly when one first
      becomes aware of their existence; this conception, however, is stultified
      upon an unbiased and thorough investigation of the cause and resultant
      effect.
     
      Each individual will react in a slightly different manner to an applied
      stimulus. In the instance of the layoff prior to record setting, I have
      found that four or five days rest is suitable in the majority of cases. As
      I mentioned, a rest period in excess of six days detracts from the
      standard of performance in the attempt itself because of the inevitable,
      natural loss of physical condition.

Taken from - Muscle and Brawn Forums