Resting state: use your downtime wisely to enhance long-term gains in muscle size and strength

Q: MY DOCTOR TOLD me I need to take a month off from weight training to allow some nagging injuries to recover. What can I do during a monthlong rest?

A: "You can use this month as an amazing opportunity for long-term growth," says Tom Seabourne, who has a PhD in exercise science and is co-author of Athletic Abs with Scott Cole (Human Kinetics, 2002). Rest, recovery and alternative-training strategies not only allow your injuries to heal but also prime your body to make muscle gains once you've recovered.

Many professional bodybuilders have learned the benefits of a true "off-season." After a contest, some pros don't train at all for as long as 6-8 weeks. If you take some time off, you may be surprised by how much muscle mass you're able to pack on when you return to your normal weight-training routine. "The fresh muscular stimulation after a month of no weight training will help you not only return to your previous level of muscularity but may allow you to grow beyond that point," Seabourne notes.

He explains that the body tends to add mass in a cyclical fashion, but many bodybuilders train for extended periods using the same protocols, which can lead to plateaus. By taking a month of rest like the pros, you may be able to duplicate the type of gains they make. Don't worry about losses in strength and muscle mass: A study from the University of Connecticut (Storrs) discovered that trained lifters who were forced to go six weeks without exercise did not lose any muscle mass, strength or power, nor did they add any bodyfat.

However, Seabourne recognizes that going cold turkey may be difficult for those who enjoy the consistency of frequent workouts. "If you can't go a full month without training at all, then you might opt for a different style of training that will allow many of the benefits of total gym abstinence.

"One option is to pursue a rehab program," he continues. Ask your doctor or injury specialist if there are any specific exercises or workouts that will help you recover from your injuries better than rest alone. "In addition, you can seek out other types of exercise that won't affect your injury or recovery but will allow you to be physically active."

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When you're away from the gym for an extended period, maintain your edge with one of these favorites of Tom Seabourne, PhD.

* WATER RUNNING

"Using a buoyant vest, you can get a great nonimpact workout in the pool," says Seabourne. If you have an upper-body injury, this is a good exercise option. If you have a lower-body injury, however, check with your specialist to determine if this activity will work for you.

* CYCLING OR CARDIO MACHINES

"Bicycling or working out on cardio machines such as a stair-stepper or stationary bike can help you keep the muscles in your legs activated. By pushing higher gears or levels, you'll help maintain your fast-twitch fibers," Seabourne notes.

* SPORTS PARTICIPATION

"A weight-training injury may allow you to return to a favorite sport," Seabourne remarks. "Sports offer a great cross-training strategy for maintaining fitness levels while you're out of the weight room." Sports also keep your fast-twitch fibers stimulated.