March 1970.
Every so often we have to come back to the essential fundamentals of bodybuilding. So much confusing and contradictory information is beginning to appear concerning the various new "super-duper" type training systems that many beginners, and advanced men as well, are forgetting what are, and what will always remain, the necessary conditions for sensible superior physical training and development.
A factor that, especially today, is becoming more and more overlooked, is the need for adequate rest in bodybuilding, and the desirability of taking periodic layoffs from one's training.
Whether this has been overlooked due to the erroneous idea that the more one trains the better one gets, or because many weight trainees have adapted an almost compulsive adherence to their scheduled training sessions, the fact remains: Too many men overtrain, and anyone desiring bigger and stronger muscles should bear in mind that in order to get them, he MUST be certain that his body receives adequate rest as well as hard workouts.
Layoffs -- that is, a complete rest of several days or perhaps a week or two from one's training, are at times a NECESSITY.
It may perhaps appear at first to be a contradiction to advocate layoffs and training breaks as "essential" to physical development when, in any legitimate course of physical development, "Never miss a scheduled exercise period" always appears as advice to an aspiring bodybuilder. Confusion arises only when one fails to interpret the "never miss a session" piece of advice correctly.
Quite simply, this means that when no logical reason to miss a training period exists, one should not look for excuses to skip a workout.
This does not apply when one is ill -- yet I know one fellow who actually forces himself to work out at such times -- nor does it apply when one is genuinely tired from overwork. To compel oneself to train at such times is self-defeating.
At times, various physical and mental symptoms will manifest themselves as a warning. If he wants to avoid staleness and an overtrained condition, the wise bodybuilder will heed these warning signals, and he'll take a layoff.
Okay, so layoffs are necessary at times. How does one tell when one needs a layoff? When? What are the warning signals?
Briefly, if you're suffering from any of the following, you can take it for a fact that you had better stop battering your weary little carcass with heavy training . . . if you want to continue to progress.
1) Any psychological disdain for an approaching workout. A reluctance to "get up and go" with the weights.
2) Actual physical strain when going through a routine that had formerly been invigorating and a pleasant challenge. Finding that you are forcing yourself to train, rather working hard out of ambition.
3) Failure to fell fully recuperated and "alive" on Wednesday, from a vigorous workout that you took on Monday.
4) A complete standstill or an actual setback in your physical progress.
5) A loss of muscle size, despite heavy training and appropriate nutrition.
These are the danger signs fellows, and if you ignore them you're only kidding yourself. Mother Nature must be coaxed. She cannot be bullied, pushed around or deceived.
WHEN YOUR BODY NEEDS REST, YOU GOTTA REST. PERIOD!
If you fail to heed the warning signals of an overworked body and you press yourself to work out in spite of them, you will pay the consequences. You will, instead of enjoying your training, come to despise it. You will, instead of feeling exhilarated upon the completion of your training, feel dragged out and depleted. You will, instead of gaining size and strength, find that you are rapidly losing both. Your body will let you know when it is ready to work hard, and it will let you know when it requires rest.
One of the "secrets" of steady bodybuilding progress is learning to adjust your training programs to your individual inclinations.
Aside from the obvious times, when only an idiot would question the need for a layoff -- such as illness or injury -- there should be regular, periodic, scheduled layoffs as a precaution against staleness and overtraining.
In fact, a well-planned layoff can trigger gains where further workouts would prove futile.
A good general policy for those who train with weights is to take a solid week off from training every 6-8 weeks. Do not cringe. In the long run, a sensible policy such as this will insure much steadier, longer lasting physical development.
After your layoff, begin training again, and switch to a different routine, perhaps employing a different scheme of sets and repetitions for your exercises. The renewed enthusiasm, and the frequent changes in program arrangements will keep your desire to work out at a peak, and you'll always do justice to each training session.
You may have never tried training in this manner before, but rest assured (ba dum sss) it is a system very worthy of your efforts. Heavy training, day in and day out, year after year is not the answer to sensible physical training -- or to the best possible development.
No one can constantly hammer away at his body with ultra-heavy, severe workouts, and continue to progress indefinitely. It just cannot be done. When you hit the point in training where your workouts tear down more than your metabolism can rebuild -- brother, you need a rest.
Scheduled layoffs and rest breaks are a MUST to insure continued, steady progress. Train hard, but be certain that you provide your body with a chance to rebuild what you are tearing down.
The best way to do this is with the proper combination of barbell training, good nourishing food, and never forget -- REST.
Enjoy Your Lifting!
