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  1. #361
    Registered User Waosan's Avatar
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    When I deload, do I still have to eat at surplus calories or at maintenance?
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  2. #362
    Registered User rippx's Avatar
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    hmm very informative
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  3. #363
    Registered User NaturalMarty's Avatar
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    great post i just always feel lazy if i dont give 100%
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  4. #364
    Registered User bryan001's Avatar
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    Thumbs up build muscle

    I am completely agree with this forum Exactly Deload workout increase strength and muscles easily
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  5. #365
    Registered User JimboSlice123's Avatar
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    thanks you summed up some stuff for me
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  6. #366
    Registered User urbancyph's Avatar
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    Tks! Very helpful!
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  7. #367
    Registered User epicstory's Avatar
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    deloaded after a few months of heavy lifting.. felt awesome. my bis and tris were actually sore from my back/chest workout
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  8. #368
    Registered User SoccerMuscle5's Avatar
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    Great post. This is def. a lost art. Over-looked very often
    No Excuses just results

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  9. #369
    Registered User shapetime's Avatar
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    Nice info ! !
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  10. #370
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    Very helpful thanks alot
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  11. #371
    Registered User CycleFreak's Avatar
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    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?
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  12. #372
    Registered User lanceole's Avatar
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    Great reminder I used to do this all the time but I forgot about it and I really need to de-load like NOW
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  13. #373
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    Originally Posted by CycleFreak View Post
    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.
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  14. #374
    Going HAM on PHAT Suzubrah's Avatar
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    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!
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    fk that..
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  15. #375
    Registered User WalidHouli's Avatar
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    Nice!
    Add Me For Free Advice On All Areas Of BodyBuilding, Fat Loss and Much More!
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  16. #376
    Registered User ucla_matta's Avatar
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    Fantastic! ...to think I just discovered negatives.
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  17. #377
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    Great post!
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  18. #378
    Registered User stealthmedia's Avatar
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    Originally Posted by CycleFreak View Post
    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.
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  19. #379
    Registered User trainerprorun's Avatar
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    Agreed
    Originally Posted by NIguy View Post
    Yep, deloading can be very valuable.
    Good post
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  20. #380
    Registered User trainerprorun's Avatar
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    not bad at all!
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  21. #381
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    Originally Posted by VoxExMachina View Post
    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.
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  22. #382
    Registered User vineethv's Avatar
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    Should I be deloading on a cut? If so wont I lose more muscle mass than I am losing from my cut?
    http://www.afformula.com/- Good stuff..I recommend it for the Asian alcohol reaction..
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  23. #383
    Mod Squad VoxExMachina's Avatar
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    Originally Posted by vineethv View Post
    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.
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  24. #384
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    This is a really fascinating thread. I try and learn something new every day. Now I'm good until tomorrow!
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  25. #385
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    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...
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  26. #386
    Registered User SMD2K's Avatar
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    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.
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  27. #387
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    You talking about dropsets

    125x5reps

    120x5reps

    115x5reps

    and so on as to how much you can tolerate
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  28. #388
    Mod Squad VoxExMachina's Avatar
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    Originally Posted by SuperSaucy688 View Post
    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.
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  29. #389
    Registered User Push's Avatar
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    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?
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  30. #390
    Registered User Push's Avatar
    Join Date: Dec 2005
    Location: perth, wa, Australia
    Age: 25
    Stats: 193 lbs
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    Originally Posted by Push View Post
    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??
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