Comments on: Active Rest vs Passive Rest

By: adrienl

adrienl — Tue, 08 Jun 2010 00:47:06 +0000

With regard to a powerlifter performing active recovery work, such as 60% for 5 sets of 2 what tempo would you recommend for the lifting phase ?

Ie would you stick with trying to be explosive (but not psyching up) or would you just keep it smooth and controlled

Cheers for all the great articles

By: Adrijus

Adrijus — Sun, 23 May 2010 00:18:00 +0000

Read the article, answer depends on definition of boxing. Is it high-intensity? I think yes cuz its a big test for my endurance!

So should ectomorph avoid boxing and do slow-steady cardio on off-days to have active recovery?

By: lylemcd

lylemcd — Sat, 22 May 2010 14:34:43 +0000

Read cardio and mass gains.

By: Adrijus

Adrijus — Sat, 22 May 2010 02:38:04 +0000

Back in this blog after a while and wanna ask: How about cardio on off days for bulking skinny guys? I do a 3 day total body workout, 5×5 and think of adding two days of boxing for 30-40 minutes to improve my endurance. Would this be good active rest days? Maybe you already have article on that? Haven’t read 9 part endurance series yet…

By: lylemcd

lylemcd — Fri, 26 Feb 2010 19:17:45 +0000

I think as a generality probably, that’s certainly how I’ve programmed short 5 day breaks (just easy aerobic bike riding). However, there is a lot of variability in how people respond to deloading.

Some folks come back from too much easy training having lost their groove, etc. They need a bit more hard work (just very volume controlled) to stay sharp. Probably for the same reasons as I mentioned above: differences in the nature of the sport, the individual and their nervous system, etc. So there is still a bit of trial and error here.

I’d actually recommend Eric Cressy’s book the Art of the Deload in this regards. He took a good look at a lot of different deloading schemes and possible pros/cons and applications.

By: Mladen Jovanović

Mladen Jovanović — Fri, 26 Feb 2010 19:09:49 +0000

For example in your bulking program
wk1 Introduction (moderate volume/moderate intensity in terms of *normal* load)
wk2-wk5 Loading (*normal* load)
wl6 Unload (decrease weight to 75%, do 1/2-2/3 number of sets)

the question was/is, can the approach to planning active recovery days be implemented into planning active recovery weeks at the end of the block/cycle?

By: lylemcd

lylemcd — Fri, 26 Feb 2010 15:14:38 +0000

I don’t understand the question.

By: Mladen Jovanović

Mladen Jovanović — Fri, 26 Feb 2010 14:01:33 +0000

Lyle,

I wonder can this same recommendations used for Unloading week, for example after 4-6 weeks pounding?

By: lylemcd

lylemcd — Tue, 23 Feb 2010 16:24:30 +0000

Ryan: 9 part endurance training series? Err, hello, is this thing on?

By: Dustin

Dustin — Fri, 19 Feb 2010 21:55:37 +0000

When I have rest days, I take the whole day off. I’m still well disciplined on my diet on days I do not train. I have seen others incorporate feeder workouts on off day’s to get the blood with nutrients to the worked muscles in recovery. I like to do that during the actual workout, where I utilize 1 to 2 20 oz bottles which consist of a Carb (dextrose) + Creatine + EAA and something to get those to my muscles quickly.