De-Load, the Overlooked Technique

[Apacalypto]

I've heard of countless ways to bust through plateaus. Some include training with kettlebells if your having trouble gaining strength. Others include taking a week off before attempting to get bigger/stronger. It seems unlikely that I haven't heard of this before. Nonetheless, great job with the post. How long have you been deloading for as compared to how long you've been training with weights?

[JacobOno]

first day back at it after about 10 days off.. felt good, strong, like i never missed a beat!

[Brianm1]

Def gonna implement this into my routine, thanks so much!!

[3dsean]

Fantastic post, I was considering having a week off training as of next Monday when I am getting a rotten tooth pulled out defo will be taking the week off after reading this advice. Cheers!

[Brianm1]

So do all de-loads have to be rapid like this article posted on the first page?

Or can I just do what the VOX stated instead?

[DONTREAD0NME]

Good read, thank you

[BlingthaBeast]

Wow very useful!!!! now i know what to do when im having no progress!!

[scubapro1]

Glad I found this, going on vacation next week anyways. Perfect time to deload eh?

[CBPride]

Good stuff!!

[HackSquat Heather]

Great post!

[-Lucifer]

Great post!

A mod with zero rep points. mind=blown

[VoxExMachina]

Great post!

Thanks.

A mod with zero rep points. mind=blown

Yeah, that's a new one.

[Snowman24]

does deloading last afull week or what?

[flexworth]

Great thread! I find that I need to de-load about every 6-8 weeks. You really have to be in tune with your body. For me, the times I felt I needed to back off but didn't, I actually got a little weaker.

[bmontgomery87]

Great stuff!!!

I just started a new routine that is high volume.
So I know I'm going to need a deload in about 4-6 weeks.

I've never officially had one before. I've dropped weights for a week or so because of injuries. Next time around I hope to be smart enough to deload and prevent the injury

[RulkSmash]

Since I've 'de-loaded'.... I'm soooo gunna do this next week! I need a much needed break, my body does too.

[Snowman24]

i dont understand the purpose of deloading. is it more benefitial to just take a week off or just do this? need help pleaseee lol

[silly_sally808]

Definitely going to take this week as a deloading week. Going through a plateau, and been wondering why...eating a lot more, saw more progression, but those trips to the chiropractor don't lie.

[mupepe]

So I'm going through a plateau on my bench. I've been training at 80-90% for at least 3 months now (stupid i know). And I've been making great gains. But all of a sudden I'm seeing less reps and more struggling. I usually do a 5x5 routine. So should I drop the weight to about 60% of that and keep with 5 reps or do more reps on my deload week? Thanks.

[rikrodgers]

So I'm going through a plateau on my bench. I've been training at 80-90% for at least 3 months now (stupid i know). And I've been making great gains. But all of a sudden I'm seeing less reps and more struggling. I usually do a 5x5 routine. So should I drop the weight to about 60% of that and keep with 5 reps or do more reps on my deload week? Thanks.

Dude take a week off from lifting. I just went on vacation for 2 weeks, so took the time to let my body recuperate. I have come back stronger and with a renewed vigour for smashing the weights again!

Try it mate, it will do you some good to let your CNS recover. Just remember to keep your diet in check and all will be well - think of it as a "growing week"

[TheMatzah]

Introduction:


Why should you De-Load:

• To allow your joints, tendons, ligaments, and other supporting tissues to repair.

• To allow your central nervous system (CNS) to recover

• To give yourself a mental break from the intensity of heavy lifting

• To reduce the risk of under-recovery (overtraining)

• To prepare you for greater gains

Experienced lifters know that you can't go 100% all out in the gym all the time. Your body can't take it, and you can't keep up that mental intensity forever. If you try to, you often wind up getting injured, start just "going through the motions" in your workouts, stall out in your progression, and perhaps even give up completely.

If you de-load at regular intervals, you will find that over time you will make better progress, reduce your injuries, and keep yourself in the game mentally.

.

This is great, and I'm seeing this as I end my lighter weight/deload week. Thank you for posting this, much appreciated!

[ricanontherun]

Many of my questions were answered with this post, thanks

[mupepe]

Dude take a week off from lifting. I just went on vacation for 2 weeks, so took the time to let my body recuperate. I have come back stronger and with a renewed vigour for smashing the weights again!

Try it mate, it will do you some good to let your CNS recover. Just remember to keep your diet in check and all will be well - think of it as a "growing week"

I know I'm replying late, but I took your advice and just took a whole week off. I was really skeptical at first and kept worrying about losing strength and gaining fat. I lost 2 lbs and when I lifted last night after a full week off I still matched my PR for bench press. Thanks! Im a believer in deloading now. I feel so much better

[ectobruh]

completely agree. i do need to chill out. it's hard though once you get into the lifting mood too much. gotta hit the sauna more i guess.

[Addicted2Iron01]

Just come back from a complete week off, left behind some niggling injuries and ready to make some more serious progress over the coming months!

[brickbullhouse]

good thread

[ibringtheheat]

After deloading for a week, what % of the previous week do you come back at? 75% 90% 100% of what you were plateauing at?

[Pill]

!!!!

[yakabebe]

Revisiting this due to a debate having with others

Is there any evidence other than anecdotal of the efficacy of a deload

More importantly for my particular debate - do any of the successful competitors use this?

References?

[IronCharles]

Revisiting this due to a debate having with others

Is there any evidence other than anecdotal of the efficacy of a deload

More importantly for my particular debate - do any of the successful competitors use this?

References?

Bob, considering all the titles you've won in bodybuilding, ask yourself: Do I deload, or do I not? If you do not, then you've proven beyond a shadow of a doubt that it's not necessary. If you do, then you've proven that it works.

Until you find a more successful competitor to model your training after, go with what has been proven to work for you.