I've been working out for about 3 years (consistently) and have always taken a week off every 2 months... but, I also did a lot of other things during those 3 years that I don't think I should have done.

Anyway, I recently started working out less frequently and stopped lifting to failure and my results have been great! So, now I'm wondering if taking a week off is sufficient. I'm unsure because I have a very physically demanding job (I just got a day off after working 22 days straight... some 9 hour days) and don't exactly rest up and allow my muscles to recover during this period.

Someone once suggested (it may have even been in this forum) I take two weeks off and at the time I thought that was insane and I wouldn't do it. But I've recently been thinking... not too long ago, I thought working out any less than 5 days a week was insane, but it turned out to be one of the most effective strategies responsible for my growth. So, I have began reconsidering the amount of time I take off.

What are your suggestions?

Signs Of Overtraining

* Increased heart rate when you wake
* Joint aches
* Decreased strength levels
* Irritability
* Less enthusiastic for next workout
* Not sleeping well or constantly waking up
* General lethargy and being tired

You will not build optimum muscle if you do not allow your body the proper environment and ample amount of time to recover. By being conscience of your recuperation and your, you will ensure yourself enough time to recuperate and grow

Schedule Your Day.

Everyone's life gets busy at times and therefore it is crucial to have a plan of when you should work and when you should relax. You should plan parts of your day where you can simply relax and recuperate. Now I am not saying you should turn your self into a couch potato, but during these times you could passively or actively relax. When I say passively relax, I mean exactly what it says. Simply sitting down reading, watching tv, talking with friends, etc.

When I say actively relax, I mean you should do things that are enjoyable yet relaxing. Things such as acupuncture, stretching, or sitting in a hot tub or sauna fit the mold. Doing these things will help you recover more quickly and your body will thank you in the long run. These techniques create physiological responses tin the body and in the muscles that help prime them for your next workout.

Get Plenty Of Sleep.

Most people do not get enough sleep because it is simply hard to get enough sleep when your day is full of work, school, family, friends, and training. Yet you should try to get at least 7-8 hours of sleep a night. During sleep, the body's recuperative processes hit full speed and growth hormone is released. When cut down the amount of sleep, you disturb to physiological mechanisms that allow you to reach your muscular potential. Do not forget about napping either. Taking a nap every once and while is a good time-efficient way to increase the amount of rest you get.

Bro, I would it this way: would take two weeks off the training and would notice the difference and than I would decide what is best for me. Sometimes I am very busy and I think two weeks off the gym is not so much...

Please keep us updated about your success or breakdowns. We are here to help you and we will do our best in this bro.

Thanks for your help... and I do know the importance of sleep/rest. I get at least 7 hours of sleep every night, however, here lately, I have been waking up an hour or two ahead of schedule which has started to bug me. That's the main reason I decided to take my week off now rather than wait another week or two (I know this is one of the signs of overtraining and experienced it frequently back when I worked out 5 days a week). Secondly, when not at work and not working out, you can guarantee I'm laying on my ass I guess I'll wait this week out and decide how I feel. Hopefully, I'll begin sleeping better. Thanks again.

Welcome to the board bro.

Please keep us posted on how it goes.

If you need any further assistance; please do not hesitate to contact us.