The body needs to be “pressed” to adapt, become stronger, more flexible, and achieve its fitness goal. But if the muscles, joints, and systems of the body are constantly and, of course, severely stressed, without being given a chance to rejuvenate, they will degenerate, eventually leading to irreparable damage and, of course, degrading function and goals.
solution? Renewal. Many sports programs include “Renewal WeekOr weeks are less intense because it helps the body recover more effectively.
For those who exercise regularly for two years or more, after every four to six weeks of exercise, a week of rejuvenation is considered, which is an incentive week. But for beginners, the rejuvenation week is every 8 to 12 weeks.
Classic rejuvenation techniques include reducing the intensity or persistence of regular exercise or reducing its frequency. Some examples are:
Reduce the intensity of exercise
Imagine doing Deadlift as one of your regular workouts. In previous sessions, you may have performed four sets with five repetitions and weighed 10 to 11 kg. During the week of rejuvenation, reduce the exercise to four sets with five repetitions and a weight of 9 kg.
Reduce exercise volume
Consider the example above, instead of reducing the weight, reduce the total number of repetitions. So instead of four sets, do only two to three sets.
But there are other ways to reduce stress on the body and relax the mind, albeit with different stimuli. We often know that mental rest during exercise is just as important as physical rest.
Try these three alternatives next week:
1. Use a thicker bar.
In the same deadlift example, you can change the bar thickness to create a different but similar stimulus. My favorite method is to use Fat Gripz (or any other method that increases the thickness of the barbell).
With a thicker bar, you will have to use less weight, which will help rejuvenate the body while working on the same exercise pattern. You can do this with almost any exercise in which the bar is key, horizontal barbell from the front, biceps, dumbbells, chest press and forearm or stretching changes and more.
Just make sure you stay safe and sound and do not exercise from the point of breaking the bar.
2. Do the one-sided exercises on both sides.
For two-way exercises (using both arms or both feet) such as deadlift, squat, bench press, etc. Try to engage one side of your body (one arm and one knee) or 40 to 50% of your weight.
For example, stay in the same deadlift: Instead of four sets with five repetitions and a weight of 10 kg and a barbell, use a pair of 2 to 2.5 kg dumbbells and one leg. When you feel comfortable after exercising, increase the number of sets and weights for more impact.
- bench press with dumbbells and one arm instead of barbell and two arms
- One-legged squat or two-legged regular squat and two-legged squat
- Move the row with one dumbbell and one hand instead of two dumbbells and two hands
3. Do the exercises in both directions and suddenly.
Contrary to the previous point, if you are doing one-sided exercises, change it to two-sided exercises with the same weight. So instead of a one-legged deadlift with a 2 kg dumbbell, try a deadlift with a double barbell and a 2 kg weight.
This weight will be light for you and this is a point of rejuvenation. Move the weight as fast as possible with bilateral exercises. This quick movement relieves the pressure of less weight on the joints, but by completing the exercise you have stimulated your muscles as much, while reducing your overall need.
It’s up to you how you want to get a refreshing week, but it doesn’t matter what method you use. The overall goal should be to reduce stress, both physically and mentally, so you can regain your strength and move on.