When I deload, do I still have to eat at surplus calories or at maintenance?
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04-05-2012, 06:04 AM #361
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04-13-2012, 01:59 PM #362
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04-14-2012, 03:53 AM #363
great post i just always feel lazy if i dont give 100%
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04-14-2012, 05:12 AM #364
build muscle
I am completely agree with this forum Exactly Deload workout increase strength and muscles easily
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04-15-2012, 09:53 AM #365
thanks you summed up some stuff for me
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04-26-2012, 08:02 AM #366
Tks! Very helpful!
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05-03-2012, 01:22 AM #367
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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05-07-2012, 05:59 PM #368
Great post. This is def. a lost art. Over-looked very often
No Excuses just results
Muscle Gauge Nutrition Rep
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05-08-2012, 01:41 PM #369
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Nice info ! !
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05-11-2012, 01:03 PM #370
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Very helpful thanks alot
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06-03-2012, 06:47 AM #371
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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06-04-2012, 05:20 PM #372
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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06-04-2012, 05:32 PM #373
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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06-06-2012, 01:40 AM #374
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!**Dutch Gardening Crew**
~ Hard With Style ~
Incline Bench: 315
Squat: 385
Dead: 440
fk that..
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06-07-2012, 02:54 AM #375
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Nice!
Add Me For Free Advice On All Areas Of BodyBuilding, Fat Loss and Much More!
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06-18-2012, 06:37 PM #376
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Fantastic! ...to think I just discovered negatives.
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06-29-2012, 10:16 AM #377
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06-29-2012, 02:52 PM #378
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07-06-2012, 07:56 AM #379
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07-06-2012, 07:57 AM #380
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07-09-2012, 01:13 PM #381
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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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07-20-2012, 10:18 PM #382
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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07-20-2012, 10:22 PM #383
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.☠ By reading this post, you have agreed to my negative reputation terms of service.
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07-25-2012, 08:41 PM #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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07-29-2012, 04:27 PM #385
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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08-01-2012, 08:28 PM #386
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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08-03-2012, 08:09 AM #387
You talking about dropsets
125x5reps
120x5reps
115x5reps
and so on as to how much you can tolerate
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08-03-2012, 08:15 AM #388
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08-05-2012, 01:50 AM #389
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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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08-06-2012, 12:43 AM #390
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