Summary of a study comparing 3-day and 5-day training cessation influence on maximal strength performance.
Who
19 powerlifters (3 females, 16 males) aged 23.8±4.1 years who trained (competitive and non-competitive athletes) in a university powerlifting club (USA).
Design
Experimental design (4 weeks of strength training) with pre- and post-testing; Wilks-scores-matched pairs randomly assigned to 3 or 5-day training cessation
3D group
- 4 weeks of strength training
- 3 times per week
- 3-days training cessation
5D group
- 4 weeks of strength training
- 3 times per week
- 5-days training cessation
Outcome measures
- performance in a mock powerlifting competition
- upper-body (isometric bench press) and lower-body (isometric squat) maximal strength
- body composition, hydration
- stress and recovery state via Short-Recovery Stress Scale
Main results
- Athletes have got stronger after the 4 weeks of training in the squat, bench press, deadlift, and powerlifting total.
- Lower body maximal strength performance (measured via isometric squat) could be preserved after both 3-day and 5-day training cessation.
- Upper body maximal strength performance (measure via isometric bench press) could be sustained after 3-day cessation but not 5-day cessation.
- Only 5-day cessation group increased body mass. Fat mass was higher in 5-day cessation group compared to 3-day cessation group.
- Physical performance capability (as rated by the athletes) increased only in 3-day cessation group.
Take home message
For a clinician & coach
Upper body maximal strength performance (measure via isometric bench press) could be sustained after 3-day cessation but not 5-day cessation. Lower body maximal strength performance (measured via isometric squat) could be preserved after both 3-day and 5-day training cessation. Physical performance capability (as rated by the athletes) increased only in 3-day cessation group.
For a parent
Lower body maximal strength can be preserved for 5 days after stopping the training, but the upper body cannot. Athletes felt increased physical performance capability 3 days after stopping training.
For an athlete
Lower body strength can be preserved for 5 days after stopping the training, but the upper body cannot. After 3 days of stopping the training, athletes felt increased physical performance capability.
Original article
Travis SK, Mujika I, Zwetsloot KA, Gentles JA, Stone MH, Bazyler CD. The Effects of 3 vs. 5 Days of Training Cessation on Maximal Strength. The Journal of Strength & Conditioning Research. 2021 Dec 23.
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