Some thoughts on an extended offseason. -Be mindful of your training. Chances are you are stronger in a caloric surplus and while it may feel good to lift heavier weights your joints may not like it over the long run. It is not unheard of to hit PRs for weeks on end but dont let pushing heavier weight be your gauge of progression. Periodization, utilizing intensity techniques that may lesson poundages, and even taking unplanned rest days when you know they are needed are all useful. -Pay attention to nervous system health. This goes along with the first point more or less. Muscle recover and nervous system recovery are not always on the same page. This is probably where the extra rest days come in. If you feel like crap for no apparent reason (outside of being sick) then chances are you need the rest. Sleeping patterns, energy levels etc. are things to watch for as well. -Mini Cuts. Its no secret that fat gain is going to happen to some extent. Insulin sensitivity may decrease overtime as the caloric surplus climbs. When weight gain starts coming more in the way of fat rather than lean tissue then it is probably wise to take a short period to bring caloric intake into a deficit in order to regain insulin sensitivity. I tend to notice that my pumps arent nearly as good when sensitivity decreases as well. -Not eating enough for long enough. Pretty simple concept here. If you are taking long offseason to really try to make improvements then dont waste your time by under eating. By no means does this mean you have to get sloppy and throw bodyfat numbers to the wind but when your body is ready for more food (hunger, lack of progression on the scale and/pr mirror and strength wise etc.) then feed it. -Maintaining proper habits. Some folks like to be looser in the offseason but keep in mind we are creatures of habit. Habits during any phase of ones journey can carry over into another or at least make it easier to maintain later on. Im not saying an offseason athlete should not have a free meal here and there but not tracking intake, eating off plan frequently, getting lazy with meal preparation etc. are all habits. Not only can you build better ones but this will also make your starting point for contest preparation much more clear in terms of all the variables at hand. After all, the real improvements are made during this time not during contest prep.
Posted on: Fri, 25 Jul 2014 19:06:00 +0000
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