De-Load, the Overlooked Technique

[Waosan]

When I deload, do I still have to eat at surplus calories or at maintenance?

[rippx]

hmm very informative

[NaturalMarty]

great post i just always feel lazy if i dont give 100%

[bryan001]

I am completely agree with this forum Exactly Deload workout increase strength and muscles easily

[JimboSlice123]

thanks you summed up some stuff for me

[urbancyph]

Tks! Very helpful!

[epicstory]

deloaded after a few months of heavy lifting.. felt awesome. my bis and tris were actually sore from my back/chest workout

[SoccerMuscle5]

Great post. This is def. a lost art. Over-looked very often

[shapetime]

Nice info ! !

[RussianGundam]

Very helpful thanks alot

[CycleFreak]

Think I'm going to (reluctantly) give this a try because I've been feeling tired for a week of so now, and things aren't moving anymore. I intend to deload and up my calories a bit when I get back into my normal routine.

I use a rolling routine where I don't do specific bodyparts on specific days but my routine simply cycles repeatedly irrespective of what days of the week it is. One full cycle is 4 days. Do you think a 4 day deload would be enough if I drop the weights to 50-60% for that period?

[lanceole]

Great reminder I used to do this all the time but I forgot about it and I really need to de-load like NOW

[mrmrbill]

I use a rolling routine where I don't do specific bodyparts on specific days but my routine simply cycles repeatedly irrespective of what days of the week it is. One full cycle is 4 days. Do you think a 4 day deload would be enough if I drop the weights to 50-60% for that period?

Depends on a) how long you've been working w/out a deload, and b) how CNS-intensive is that routine. If it's been 6-8mo's on lots of heavy SQ/BP/DL, I'd take the full 7 days. You're on a rolling cycle anyway, so "day of the week" when you start back full is a non-issue. In contrast, if the routine has been 3-4mo's of lighter iso work, less-intense compounds, perhaps 4 days is enough.

[Suzubrah]

This is nice.. been doing this every 10-12 weeks, but the last one really got the better of my chest lol..
Haven't trained chest in 1,5 week (took a complete break from lifting for a week and a half or so, also due to school) and worked it 2 days ago.. Still got a sore chest right now.. feelsgood!

[WalidHouli]

Nice!

[ucla_matta]

Fantastic! ...to think I just discovered negatives.

[MLGWaRninG]

Great post!

[stealthmedia]

Think I'm going to (reluctantly) give this a try because I've been feeling tired for a week of so now, and things aren't moving anymore. I intend to deload and up my calories a bit when I get back into my normal routine.

I use a rolling routine where I don't do specific bodyparts on specific days but my routine simply cycles repeatedly irrespective of what days of the week it is. One full cycle is 4 days. Do you think a 4 day deload would be enough if I drop the weights to 50-60% for that period?

It's really like an investment for the future and 7 days is nothing unless you don't plan on working out anymore 5 years from now.

[trainerprorun]

Agreed

Yep, deloading can be very valuable.
Good post

[trainerprorun]

not bad at all!

[KiwiRob]

If you are steadily progressing week after week, it's a good sign that your recovery is keeping up with your training. Also, as I mentioned, beginner level lifters are not able to train with as much intensity and therefore cannot create as much accumulated damage as a more advanced lifter - so it make take awhile to reach the point where you need to de-load.

Fantastic thread. As a sort of beginner after 13 weeks of solid increases on a 5x5 program my body pretty much said no ****ing more on Sunday, I failed on squat, benchpress and barbell rows. This week and next week I'm away on summer holiday so I'll have an enforced (and I guess needed) deload. I won't feel so guilty about not being in the gym.

[vineethv]

Should I be deloading on a cut? If so wont I lose more muscle mass than I am losing from my cut?

[VoxExMachina]

Should I be deloading on a cut? If so wont I lose more muscle mass than I am losing from my cut?

In actuality, the caloric deficit of a cut inhibits your recovery to a degree. So you may actually be more in need of a de-load. But it really depends on your intensity, frequency, degree of deficit, recovery rate, etc.

I wouldn't worry about losing more muscle during a one-week period of less intensity.

[atwses]

This is a really fascinating thread. I try and learn something new every day. Now I'm good until tomorrow!

[Musselartist]

It is a matter of ego. Lowering weights can be frustrating, if you build a big part of your self-esteem on exercise poundages. Poor wannabe-big trainees, obsessed with cheat curls and quarter-bench presses. ;-) I see them in every gym I´ve been so far...

[SMD2K]

Deloading is definitely a useful strategy for mitigating fatigue and pushing past plateaus, but only if you prioritize recovery. For me, a back off week also involves getting more sleep, avoiding supplements like caffeine and creatine, and indulging in other interests, like cooking. Do things that you normally can't/don't do in and out of the gym (within reason, of course)! Change is good. In fact, I like to switch up my workout plan after each subsequent back off week to keep things fresh.

Pretty good intro to proper recovery.

[SuperSaucy688]

You talking about dropsets

125x5reps

120x5reps

115x5reps

and so on as to how much you can tolerate

[VoxExMachina]

You talking about dropsets

125x5reps

120x5reps

115x5reps

and so on as to how much you can tolerate

No. A deload is a reduction in intensity.

[Push]

Just want some opinions on this:

I've been working out heavy for about 16 weeks straight now since my last deload. Been making strength and size gains consistently, however mentally feel its time for a deload again.

I've decided to do some weak point training, which will purely be calves, some light abductor/adductor work, lateral delts, and forearms.

So my question is-if I go to failure on calves/lateral raises on my deload week, will that still serve the primary purpose of a deload?

Bare in mind it will be minimal sets, and no heavy compounds for the whole week. And I'll only train those exercises once all week, giving my CNS plenty of time to recover, thoughts?

[Push]

Just want some opinions on this:

I've been working out heavy for about 16 weeks straight now since my last deload. Been making strength and size gains consistently, however mentally feel its time for a deload again.

I've decided to do some weak point training, which will purely be calves, some light abductor/adductor work, lateral delts, and forearms.

So my question is-if I go to failure on calves/lateral raises on my deload week, will that still serve the primary purpose of a deload?

Bare in mind it will be minimal sets, and no heavy compounds for the whole week. And I'll only train those exercises once all week, giving my CNS plenty of time to recover, thoughts?

Anyone??