De-Load, the Overlooked Technique

[therealflexshow]

Ussually when I feel stuck at a certain point I just stay away from the gym for a good 2 weeks and come back and hit the iron HAAAARD. It ussually works.

me too

[MrsYoku]

me too

Just jog if the metals are too much

[ewall23]

Currently deloading joints were getting worn out

[Turtlepie]

if i do a few weeks of heavy 3-6 rep work, then spend a week of 15 rep then a week of 10-12 rep short rest not to failure and what not, does that allow enough cns recovery to work as a deload?

[godsamurai]

the really overlooked part of the deloading is mental stress.
Mental stress puts your CNS to bad state, causing symptoms like tired, weak, and so on, and you might end up not working out when you are supposed to be energetic. People with chronic depression or some kind of mental illness, or even normal people who are having the issue with others (such as living with ones who you hate) can be victims.
so stay positive. If you are surrounded by environment where you can't be positive about, I say make some big decision about it..

[Cruyff]

Great thread.

[FitnessFan76]

What if you're doing All Pro's Beginner Routine, which has a built in de-load: should you still do an 'ordinary' de-load to go alongside it?

[StephanieIngram]

Excellent post DUde.

[gymcaholic]

I'm on day 52 of my cutting phase. After day 90 I'll take a week off. Thanks for sharing!

[svartberg]

Awesome thread !
Haven't really thought about de-loading, atm I'm taking a full week off every 12 weeks for CNS recovery, etc ...
I reckon if this becomes an issue as I progress, I definitely like the idea of a de-load week sometime in between those weeks off. (would be great for practicing form as well)

[SillieBazzillie]

Been running PHAT for 10 full weeks now. Been feeling really tired, achy, and unmotivated for the last 3. I'm also working on a 500 calorie deficit / day.
I believe a de-load is in order, yes? Like all, I don't want to give back my gains, but I want to regain my enthusiasm and stop being sore everyday.

Which technique seems to work better for most people, lower weight/same sets, or same weight/fewer sets?

[VoxExMachina]

Been running PHAT for 10 full weeks now. Been feeling really tired, achy, and unmotivated for the last 3. I'm also working on a 500 calorie deficit / day.
I believe a de-load is in order, yes? Like all, I don't want to give back my gains, but I want to regain my enthusiasm and stop being sore everyday.

Which technique seems to work better for most people, lower weight/same sets, or same weight/fewer sets?

Honestly, PHAT isn't the type of routine I'd recommend you run on deficit, much less a 500 calorie deficit.

Generally speaking, the higher the volume & intensity, the less you can afford to be on a cut without getting the side effects you mention.

As for the de-load, don't worry about "losing" anything. Even a complete break for one week will not cause any long-term deterioration of your progression. So run it however you feel you'll enjoy it most.

[SillieBazzillie]

Honestly, PHAT isn't the type of routine I'd recommend you run on deficit, much less a 500 calorie deficit.

Generally speaking, the higher the volume & intensity, the less you can afford to be on a cut without getting the side effects you mention.

As for the de-load, don't worry about "losing" anything. Even a complete break for one week will not cause any long-term deterioration of your progression. So run it however you feel you'll enjoy it most.

Thanks for the reply. Honestly, I've felt like crap for a while. I figured the work volume + calorie deficit was doing it. I have gained strength over the last 10 weeks (not a lot, maybe 10lbs on the bench, a little more on squats and deads) but my body feels pretty wrecked most of the day. No problems sleeping though!

I think this week I'll run about 50% of the sets and do a little more cardio.

[VoxExMachina]

I think this week I'll run about 50% of the sets and do a little more cardio.

Just took a closer look at what you'd asked about the de-loading sets vs. weight thing. I'd suggest running your same number of sets and reps, but at 50-60% of the weight you normally use. This is better for your CNS and connective tissue recovery.

Lifting heavy, even at reduced volume, isn't as good for recovery....which is the goal.

I'd say this is doubly true since you've burned yourself out a bit. Eating at maintenance for a week probably wouldn't hurt, either.

[SillieBazzillie]

Just took a closer look at what you'd asked about the de-loading sets vs. weight thing. I'd suggest running your same number of sets and reps, but at 50-60% of the weight you normally use. This is better for your CNS and connective tissue recovery.

Lifting heavy, even at reduced volume, isn't as good for recovery....which is the goal.

I'd say this is doubly true since you've burned yourself out a bit. Eating at maintenance for a week probably wouldn't hurt, either.

Ok. Will take your advice. Thanks.

[SkydogGinsberg]

Honestly, I've felt like crap for a while. I figured the work volume + calorie deficit was doing it. I have gained strength over the last 10 weeks (not a lot, maybe 10lbs on the bench, a little more on squats and deads) but my body feels pretty wrecked most of the day.

Eating at maintenance for a week probably wouldn't hurt, either.

Extended time on a cut can exact a metabolic toll, analogous to extended periods of lifting w/out deload. Hormone balance and metabolism need a "Diet Break" much like joints/connective tissue and CNS need recovery after a few months of the imposed deficit+routine stresses. A short time at maintenance, suggested above, is solid advice. For even longer periods, prior to going into surplus/"bulk", see the Nutrition forum for "Reverse Diet".

[HumblyMuscles]

Awesome thread, people have to realise too that when you rest, your muscles grow- not as you're lifting! I like to cycle my workouts from up to heavy, then dial back to lighter weights- using a stricter slower form, then work back up and hopefully exceed the previous heavy lift- not that my lifts are very big compared to some of you guys! But I'm working on it! Cheers

[SillieBazzillie]

Extended time on a cut can exact a metabolic toll, analogous to extended periods of lifting w/out deload. Hormone balance and metabolism need a "Diet Break" much like joints/connective tissue and CNS need recovery after a few months of the imposed deficit+routine stresses. A short time at maintenance, suggested above, is solid advice. For even longer periods, prior to going into surplus/"bulk", see the Nutrition forum for "Reverse Diet".

I've done as suggested since Monday and have to admit that I feel pretty great. Tons of energy and my body's not sore at all. Other than that 1st day, I've kept the same set and rep structure, but with dramatically lower weight. I also upped my calories to maintenance. Many thanks for all the solid advice offered here. I think that I'll be ready physically and mentally to start hitting it hard again on Monday.

[SUANHEI]

ijnkhbguguxbgjbgubnklnjs8t9uhjgklnjh

[BayerZ28]

Took a deload last week. I've had a couple weeks off here and there over the year I've been at this, but a couple weeks ago I think I may have hurt something with upright rows, so I decided to take it easy for a week. And my OverheadPress was plateauing. That last week I was struggling to rep 95#, but I did it the week before. Didn't make sense. I'm on my own 5x5 push/pull/leg routine 2x/wk, and been at a heavy PO for a couple months now, so it was probably about time anyway.


And from what I gather, a de-load week would be more optimal over just taking a week off because it keeps your protein synthesis elevated for the week, and you keep the blood flowing.

[Xhale12]

Vox how often do you deload?

Also, what should my cals look like compared to when Im on my split? I'd assume I should drop them by 3-400 to prevent fat gains when not working out correct?

[svartberg]

Also, what should my cals look like compared to when Im on my split? I'd assume I should drop them by 3-400 to prevent fat gains when not working out correct?

I heard people either decrease bulks from clean 20% to 10%, or even don't touch them at all.
I guess not dropping fully to maintenance, to help body-mind recovery.

[svartberg]

Ok last week was my first De-Load, good stuff !
Funny how during that week, I realized just how badly it was needed.

I'm now on a cycle of :
6 weeks -> De-Load week -> 6 weeks -> week off -> repeat

[VoxExMachina]

Vox how often do you deload?

Also, what should my cals look like compared to when Im on my split? I'd assume I should drop them by 3-400 to prevent fat gains when not working out correct?

It varies based on what program I'm running, but generally about every 6 weeks or so.

As for calories, it really depends on what's going on. If you're feeling very burned out because of high intensity/volume as well as a caloric deficit, then I'd suggest going to at least maintenance for the de-load week. Since the goal is recovery, then the extra cals will help.

If you're generally feeling good, and using the de-load as a preventive measure (which is best), then you can either leave your cals the same, or cut them slightly. Again, depends on your body and what you're trying to achieve at that point in time.

[davidross87]

Nice one dude. It really awesome.

[cagliostro]

Lol, I thought this thread meant deloading a weight every rep (like deadlift) .

Great post, for the first time in over a year and a half I'll take a full week off, my left elbow is aching and I'm feeling a bit stalling. Not only, I'll be eating normally for the first time, just to feed hunger.

[rjones416]

i just took a week off and i lost a little bit of strength. failed first rep on my 3 rep squat work set and lost 1 rep on my bench press. never doing that again.

[VoxExMachina]

i just took a week off and i lost a little bit of strength. failed first rep on my 3 rep squat work set and lost 1 rep on my bench press. never doing that again.

Lulz.

Strong perspective.

[MarcoHuck2]

Hi. I just found this thread today after thinking about "de loading" for the first time.


To make a long story short, I haven't take a week off in about 8 months. During those 8 months I lifted heavy 2x a week. Upper body, followed by lower body the next day. (Somedays ill even squat heavy 2x a week) I've always felt great. Never any problems with soreness, motivation.. Etc..... But I will add: during those 8 months I work graveyard shift at my job (still do) and I wake up at 2:30AM, I would also only get about 4 hours of sleep max a night. Typically go to sleep around 11PM, sometimes later. But still I felt fine and gains were THEOUGH the roof. Lifts steadily going up/ strength going up.... But just recently....about the last 2 weeks or so, I've been feeling kind of funny.. I can't really explain it, I would wake up confused sometimes and kind of just blank out at work sometimes. I would also get these really odd "pains" thru my body. Nothing like your typical muscle soreness, but more like internal-rapid-quick jolt type of a pain. It's hard to explain. These past 2 weeks my motivation has been off as well, I just haven't felt tjay same motivation for some reason. Don't get me wrong I still hit the weights, but I typically have FUN working out, I love it. Past two weeks just been kind of going through the motions.

Anyway in these past 2 weeks my sleeping habits haven't been the best either, I would get 2 hours of sleep sometimes before waking up and going to work. But I just brushed it off and kept going with my workouts, then literally just 1 hour ago..... I was getting ready for my lower body power day (I squat/deadlift 400+) and I put on 315 lbs to start off my squat and MY GOD the weight was so heavy I thought my back was gonna snap.... I went down, and just barely bent my knees. It wasn't even a squat, just a knee bend.


So I inmeditaelt stopped and found this thread because I was confused why the sudden loss of strength. Anyway sorry for the long post. But I'm going to take a week off completely. I feel like maybe my body is just "backed up" with recovery compared to my willingness to workout the past 8 months, if that makes sense.


I hope this week of helps me come back even stronger. Thanks for the thread OP and sorry for the long post everyone.


/ rant

[Asmodeo]

I just wanted to thank you for this awesome thread.
I never deloaded in 1.5 years of 4/7 training and never cheated a day, i'm gonna try it next week!