i de-loaded this week, well boring lol
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01-31-2010, 09:04 AM #91
- Join Date: May 2009
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<<<<---www.myprotein.co.uk--->>>> best site for UK supps.
i rep back!
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02-01-2010, 03:28 AM #92
Gonna give this a shot tommarow in the past i would say im spent im gonna take a week off i would take 1 workout off feel like a lazy bum then get right back to it but this will atleast get me in the gym
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02-04-2010, 01:13 PM #93
Good thing this is stickied
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02-04-2010, 01:33 PM #94
I never put de-loading into consideration. I went 8 months full out without a break (no wonder I got injured), so I'll be sure to follow this when I return
Bodybuilding is not weight and repetitions; it’s resistance and absolute muscle failure. It’s not quantitative; it’s qualitative. It’s more mental than physical. It’s more control than rage. It’s the realization that you can always get bigger. ~ bodybuilding
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02-05-2010, 08:27 AM #95
I usually switch up my routine a bit every 6 weeks. I usually take 4 days off before starting the new routine. Is this long enough of a de-load or should it be a full week?
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02-05-2010, 08:48 AM #96☠ By reading this post, you have agreed to my negative reputation terms of service.
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02-05-2010, 08:54 AM #97
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02-06-2010, 12:07 PM #98
Hey,
I was wondering, if you do a deload week, after that week, what happens? Do you just continue doing the weights and reps you did in the workout before the deload week? Or do you start at a lower weight and build up again? How much lower would you have to start percentage wise you think? I am afraid that afte rthe deload week i will not know what weight to start at and ruin a couple of workouts. Since i do 3 full body workouts with different intensities and exercises each workout (per week) I fear i can ruin a couple of weeks of workouts to figure it out.
Also, related, how would one eat during that deload week? Business as usual?
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02-06-2010, 02:01 PM #99
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
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Start back over where you left off. ON a side note, you'll probably find that you come back a little stronger, since you let your body recuperated.
Eating is your call. Depends on how you want to do it. I would probably reduce calories a little bit to minimize fat gain, but not much. Deloading is a time for your body to fully repair itself and get the rest it needs.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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02-06-2010, 07:47 PM #100
I have only be training for 4 weeks, started squatting at 40kg bumped it up to 80kg so far ( started a tad low), last time I did the squats (80kg) I felt a deep pain, not intense, but uncomfortable and strange in my leg/hip joint, possibly tendons.. anyway I want to keep progressing in my press (which ive stalled on constantly) and rows etc, but also want to deload, should I deload squats/Deads only,or everything?
help appreciated."If you think you can or if you think you can't, you're right!" Henry Ford
Procrastination Is like Masterbat*on seems like a good idea at the time.. BUT in the end your just f*cking yourself
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http://forum.bodybuilding.com/showthread.php?t=121712481&highlight=topcat1990
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02-08-2010, 04:43 PM #101
Deload whole body or not?
I'm eating and sleeping right with no injuries. However, my upper body strength regressed (decreased push-up maximums and bench press) despite the fact that my legs' strength are increasing. So should I deload only upper body part or whole body?
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02-09-2010, 12:30 PM #102
If you are having a specific issue with an overworked or injured muscle, tendon, etc. then treat it as you would any injury and lay off any exercises which aggravate it. Although you may be then working at a lighter weight for that body part, it's not really "de-loading" in the sense of this thread.
In your particular case it may be a matter of simply pressing too hard, too fast. You should probably bump your weight down a bit on squats, or drop the frequency at which you are doing them. It's unlikely you need a full-body de-load after only 4 weeks.
Since part of the reason for a de-load is to allow your central nervous system (CNS) to recover, then I suggest de-loading the entire body at once for a week or so every so often.
However, it's normal for some of your lifts to increase at a greater rate than others. A sign a de-load is in order is if the majority of your lifts are beginning to suffer.☠ By reading this post, you have agreed to my negative reputation terms of service.
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02-12-2010, 07:42 PM #103
- Join Date: Feb 2009
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This is a great post and I actually learned a lot from this. I'm still however fairly new to training so I don't think I will need to de-load for another month or two
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02-12-2010, 09:37 PM #104
Wow, just saw this stickie and thank goodness someone posted it. Very important, yet often overlooked part of lifting. OP=repped.
"To close one's eyes will not ease another's pain" - Chinese Proverb
"An outdoor dog has an address, not a home" -unknown
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02-16-2010, 10:38 AM #105
- Join Date: Feb 2010
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 19
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wow never ever heard of deloading, very useful cheers
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02-21-2010, 12:31 AM #106
- Join Date: Mar 2008
- Location: Gold Coast, QLD, Australia
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Question, after deload should you go straight back to as heavy as you were going before or work your way up?
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02-21-2010, 01:34 AM #107
I'm deloading this week. I'm 10 weeks into my second cycle of the Madcow's intermediate 5x5. I'm experimenting with halving the volume and keeping the intensity high by doing triples for the first four sets and doing a single for the top set.
Squat 5x5 ramped to 290 = 5425.
* Deload: all triples but single on top set = 2675
Bench 5x5 ramped to 250 = 4675.
* Deload: all triples but single on top set = 2305
Row 5x5 ramped to 220 = 4100.
* Deload: all triples but single on top set = 2020
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02-21-2010, 06:34 AM #108
Your first workout after a deload should be the same as you would have done if you hadn't de-loaded. So yes, as heavy as you were lifting before the de-load.
Often, you come back stronger after a de-load and many PR's are set here. For some, however, it takes a few workouts to get back into the groove. Either way, it's all good. Your tendons, joints, and CNS need periodic rest.☠ By reading this post, you have agreed to my negative reputation terms of service.
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02-21-2010, 11:24 AM #109
Great post. My best experience has been to take an off week at irregular intervals; to surprise my system with rest.
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02-22-2010, 10:36 AM #110
- Join Date: Aug 2007
- Location: Portland, Oregon, United States
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Is taking a week off completely more effective than taking a deload week? I mean, you would still be going through the motions and stressing your muscles/joints...
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02-22-2010, 07:02 PM #111
im fairly new and this post was really informative. thanks!
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02-23-2010, 04:17 PM #112
I don't know if i'm doing it correctly. I normally go real heavy and do 6-10 reps for depending on what i'm doing but once every 3 weeks i would go light and do 12-15 reps and really concentrate on squeezing the living hell out of my muscles. is that considered deloading or should i take it easy once in awhile
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02-23-2010, 09:30 PM #113
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
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Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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03-02-2010, 02:56 AM #114
- Join Date: Jan 2010
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good write up! thanks!
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03-02-2010, 04:27 AM #115
good on you OP for spreading knowledge!
but let's acknowledge and thank the origin of this knowledge..
the powerlifters/strongmen/other str athletes..
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03-09-2010, 11:50 PM #116
Wow, great work... I think the first one is the best one
It is a little less "oblivius" in my opinion... But still, nice work mayn!
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03-10-2010, 05:49 PM #117
I think guys should keep in mind that deloading is a planned event. not a "oh i feel more sore than usual so i'll lift less or not at all this week" ... event.
yes being more sore than usual is a sign that you're overdue for a deload, but it is primarily used in powerlifting and olympic lifting circles where the lifters can easily have an idea of their workout a month from the time they do it. they lift weekly in micro cycles. a super basic cycle is 3 weeks of progressive volume or intensity followed by a week of deloading where you lift less weight than usual.
the reason why this is primary in powerlifting and olympic lifting is because those guys damn near breath, eat, and sleep out of their log book. bodybuilding these days has become such a "feel" form of weight lifting. I feel great today so i'm gonna do 8 sets of squats, I feel soso today so i'm only gonna do 4 sets today. total up the volume of each workout you could have 3300lbs one day and 8000lbs the next. figure out a whole year of that up and down way of lifting, draw a line down the middle and you'll see a flatline of progression. guaranty this will not happen if you log your volume for 3 weeks, pull back slightly the 4th, then continue going forward in progression. just think about it.
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03-13-2010, 09:03 AM #118
thanks for the de-load post!
Quote:
Originally Posted by Topcat1990 View Post
I have only be training for 4 weeks, started squatting at 40kg bumped it up to 80kg so far ( started a tad low), last time I did the squats (80kg) I felt a deep pain, not intense, but uncomfortable and strange in my leg/hip joint, possibly tendons.. anyway I want to keep progressing in my press (which ive stalled on constantly) and rows etc, but also want to deload, should I deload squats/Deads only,or everything?
help appreciated.
If you are having a specific issue with an overworked or injured muscle, tendon, etc. then treat it as you would any injury and lay off any exercises which aggravate it. Although you may be then working at a lighter weight for that body part, it's not really "de-loading" in the sense of this thread.
In your particular case it may be a matter of simply pressing too hard, too fast. You should probably bump your weight down a bit on squats, or drop the frequency at which you are doing them. It's unlikely you need a full-body de-load after only 4 weeks.
I'd play close attention to your form on your Deads and Squats if you're new to training and you're getting "deep, leg+hip pain." Make sure your hips and back are lined up properly, keep your core muscles tight through out the whole motion.
also make sure to do ample amounts of stretching for your hip flexors, low back, gluts and hamgstrings. Researching physical therapy regimens helped me find good stretches for after your workout.
I've been lifting a long time, but I've recently had some serious issues with tendonitis/bursitis in my hips and pelvis - while mainly from the job/sports I participate in, my therapist and i have found that i had been doing some really little wrongs during my training that really exacerbated my existing injury.
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03-18-2010, 10:47 PM #119
hello all,
i am susan here, i am newbie here, it is really great post, i came to hi say hi all keep posting.
thanks a lot
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03-26-2010, 11:28 AM #120
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