How to deload?

[PresDonaldTrump]

I'm 6'4

100kg

Lifts are for 5x5. I've never attempted 1rm lifts...

Deadlift 155kg
Squat 135kg
Bench 80kg

I always train 5x5. 4 days per week. I'll do chest and legs together, then back and shoulders, chest and legs then back and shoulders again with some accessory bits on the end of each session.

Anyway I've never done a deload and some of those final 5th reps are bravery reps which I sometimes fail so I train very hard and I'm often exhausted for hours after I leave the gym.

I've seen a few methods of deloading but what are your suggestions for my particular routine?

Also thinking about changing to push, pull, legs. I do my current split because I like to do all big lifts twice a week. I suppose 6 heavy lifts a week in 4 days is a lot.

[Joesywhales]

Strong lifts to stats ratio

[melDorado]

Idk i just take a total week off. I do about 4 or 5 a year. If im suffering with a niggle i might take up to 2 weeks off. Its not like I'm sitting still because i have an active job, but i dont do any exercise. Other folks do stay in the gym but with lighter weights but i feel a total break is beneficial.

[Joesywhales]

To be serious. Take 10-20% off and work your way up. Take a week where you lift 50% off for one week then continue where you left off. I prefer taking the 10-20% off.

[PresDonaldTrump]

The purpose of deload is obviously to allow more time for recovery but with less intensity I won't really be hitting anything hard enough so am I carrying on lifting just to keep the muscles active ?

[isaku900]

deload protocols should be aimed at reducing fatigue; volume is usually the overloading fatigue factor in most programming (unless peaking). To reduce fatigue in normal training you should look to reduce volume to anywhere from 50-60% of normal overloading volume and reduce intensity to 85-90% of normal.

if you normally do 5x5 (25 reps) aim for 10-12 reps at 85-90% of usually intensity for one week.

[Rags85]

deload protocols should be aimed at reducing fatigue; volume is usually the overloading fatigue factor in most programming (unless peaking). To reduce fatigue in normal training you should look to reduce volume to anywhere from 50-60% of normal overloading volume and reduce intensity to 85-90% of normal.

if you normally do 5x5 (25 reps) aim for 10-12 reps at 85-90% of usually intensity for one week.

This is exactly what I do. Deload every 3 to 5 weeks depending on the lift and recent volume.

[_Aggression_]

I'll just take a week off from the gym. Or if I do go, I'll do a more BB'er type workout to get some work in while taking the week off from the heavy compound movements. But most of the time, I just take the week off.

[OldFartTom]

If you like doing lots of big lifts, why not stick to them longer rather than abandon for ppl?

Best thing is if you pick up a program that gives you advice on deloads and fails etc built-in to program. Why not run Stronglifts5x5 (or starting strength, if you Power clean).

Maybe start on 70% of your current 5 rep max (definitely don't start on empty bar like a complete beginner because you are way past that). That will give you a nice deload and run you in to new program.

The expression is "fortune favours the brave" those bravory reps certainly seems to be working for you especially on squat!

If you want a 4th day (those examples are 3 day a week) maybe have an extra day for calf shin abs oblique pull-up HIIT farmer's carry cardio. Just don't do too much and interfere with the lift days. Or maybe enjoy an occasional day off Jim Wendler says he has a set of assistance exercises called "I ain't doing jack s**t" and uses them now and again.

[PresDonaldTrump]

I've changed my program to a push, pull, legs program I just made up. It should hopefully reduce the fatigue from doing too much in one session, I sometimes used to do rack pulls on the same day as dead lifts and it's too much.

I'm surprised at comments on my numbers being alright, being 6'4 and 100kg my bench is quite poor. I suppose squat and dead lift are OK.

There's a guy at my gym who squats 200kg+ for reps. Dead lifts 235kg+ for reps and he's no heavier than 85kg.

Bravery reps are great, there's usually an extra rep when you feel like there isn't.

Thanks for the replies.

[OldFartTom]

On a related note. NorwichGrad wrote a great article on deloads

https://forum.bodybuilding.com/showt...11&pagenumber=

[EasternHammer]

You have three variables in the gym: volume, intensity, and frequency. What I do is cut all three in half. Half as many reps in a session, 50% of 1RM, half as many days in the gym weekly. It’s important to keep doing to movements however. Remember the purpose is to deload, not detrain.