Taking a deliberate one-week break from lifting every 14-16 weeks can help keep training fresh without negatively impacting performance.

“what they found was you didn't see better benefits taking the week off, but you also didn't lose much.”

“I take one week off every um say 14 to 16 weeks. I just don't lift on purpose. Sometimes life events dictate that. Most often it's deliberate. It's scheduled. and I do it because it keeps things fresh and I notice it hasn't hurt me.”

“take a week off I think is good couple of times a year”

“If you want to take a week off, I think it's good a couple of times a year.”

“so that your body can recover in a way that it can never recover between sessions but it gets a whole week to do this and once a year at least take two whole weeks like that we call that active rest so that first thing one week off is called a D Lo and the second thing off where you take two weeks in a row of basically just not even coming to the gym and if you do just do the lightest easiest stuff ever takes 10 minutes that reduces your systemic cumulative fatigue so much that it brings it back down to zero or almost zero”

“people come back and your muscles resensitize to the stimulus if you take time off so when you come back go back to two or three sets of everything not four or five sets of everything you're going to get really sore and really pumped from just a few sets and you're going to be growing again”