Thank you all for the response that we’ve gotten.
I’ve gotten a lot of questions about rest days. It’s simple really; Thursday and Sundays are rest days. These are pretty consistent other than a few recovery Workouts or activities I’ll throw in there once in a while (get your swimming trunks on). There has been great success with the 3 on 1 off, 2 on 1 off schedule.
If you miss a training day during the weekly cycle you may make it up on a rest day, but be cautious to not try to do too much makeup on a rest day. I would benefit more by taking an extra rest day than try to to do 2 days of work in one day.
If you’re serious, rest days can be the absolute worst. Rather than enjoying the day off, we spend the free hours in torture, just imagining what we could do if we could get our hands on some weights. When that mindset takes over, rest days go out the window. We’re in the gym hour after hour, day after day in order to feed our inner iron demon.
I overheard a conversation between two guys discussing how they’ve been everyday “balls-out” at the gym and don’t seem to get over the hump. Going ALL-out every single day can be severely HARMFUL. A lack of proper recovery and conditioning can lead to plateaus and injuries; not to mention your IRON ADDICTION can also affect your friends and family.
Fatigue, Over training and when to stop
As the saying goes, “It is not how hard you train, but how well you recover.” I agree completely. If you don’t recover well, you won’t experience the strength, power, or endurance adaptations you’re in the gym for. That’s why I think it’s very important to take a break from lifting at least twice per week. You can still get into the gym—I’ll show you what those off days should look like—but you need to allow your body to recover from the stress of moving heavy weight.
Many of you have just started the Irongrip Training System. Many of you are already wrecked. That’s ok. You’re supposed to be. We have found that there is a legitimate 2 to 4 week adaptation period. During this time you may feel run down, weak or just simply wrecked. It will go away. This will be an incredible amount of volume of weightlifting for many of you. The fatigue you experience will be completely different than the fatigue you’ve have from a grouping of high-rep metcons or some sort of a distant event.
I can’t tell you when to stop because I don’t know what you’re feeling, but I will say this; If you break form because of fatigue and injure yourself, you’re not going to be competing or doing anything for awhile… “yes DAD!” … Yes, I just sounded like your dad only cooler, but common sense is common sense. It’s a new program for some of you and positive adaptation only comes when you’re not in a full body cast.