How often do you "deload" and what to do during a "deload" week?

[AC242]

After 18 weeks of regular lifting, I'm starting to feel a little torn down, and physically worn.

So I'm taking my first deload week.

It's going to be an active deload, with the same gym visit frequency only I'll be taking it easy and doing 3 sets x 8 reps at 60% of my regular weight lifts, and filling the rest of the time with stretching and casual biking on some nearby trails. Going to be eating like a madman all week as well.

Going forward I will deload every ninth week.

How often do you deload and is it active or a complete rest break? Or do you not deload at all?

Any advice?

[doughnutgut]

first break started Friday after 6 months lifting 5 days a week. Ten days off. Eating like a king but no alcohol.

Will start and take a week off every 3 months after this though. Was tough on myself but it was needed.

Hanging out my own ass just before i started my break though.

[JRT6]

I don't deload till I'm injured.

[Richie71]

Every 8-12 weeks. What I'll do on deload week is cut the volume in half, weights by 40% and work in a high (10-12) rep range. I also combine my four workouts into two: i.e. chest and back together rather than separate workouts, so just two gym visits, not four.

[HumblyMuscles]

My deloads vary.

Usually every couple of months, I'll drop the weights down for a week ( about 60 to 70% of max ). Sometimes I'll ditch the weights altogether and just do some cardio instead for a week.

[IronCharles]

I don't do scheduled deloads. Haven't really encountered a reason to in the last 4 1/2 years. I'd rather be stimulating growth than going through the motions. YMMV.

[Smelly bull]

Every 8-10 weeks I will run an active deload week.. I use the time to focus on technique.

Some of the well known strength programs will have you delaod ever 4-5 weeks...here is a pretty good example..

http://muscleandbrawn.com/bill-starr...5-workout.html

[SleeperService]

I use 531 so deload every fourth week. It works for me.

[Flounderbout]

Wendler advocates doing two cycles of 531 before deloading in his new book, i.e. 2 x 3 weeks, then a week of download, then repeat. That just happened to be exactly what I had hit on as ideal for me - 1 download every 4 weeks felt like too much, but one every 7 weeks feels about right.

[trickyB]

I don't deload till I'm injured.

Basically this. I don't feel the need to take a week off based on the calendar. If I'm hurt or sick I'll take a day off as needed. If I was up all night on call maybe I'll go light the next day. I might miss a day or two on vacation do to travel but in general I train on vacation. I get enough unplanned mini deloads i don't need to schedule them.

[SleeperService]

Wendler advocates doing two cycles of 531 before deloading in his new book, i.e. 2 x 3 weeks, then a week of download, then repeat. That just happened to be exactly what I had hit on as ideal for me - 1 download every 4 weeks felt like two much, but one every 7 weeks feels about right.

Ah, didn't know that - I have one of the older 531 books.

I'll take this deload as my shoulder is a bit sore but try doubling up in future.

On spread.

[VoxExMachina]

About every 5-6 weeks.

IMO, there are a lot of benefits to scheduling them regularly - especially as you get older. Connective tissues need time to recover.

[Daemonium]

Every 6 weeks for me too. 2 cycles of 5/3/1, then deload 7th week.

[Whiskeyjack]

Every 8-12 weeks. What I'll do on deload week is cut the volume in half, weights by 40% and work in a high (10-12) rep range. I also combine my four workouts into two: i.e. chest and back together rather than separate workouts, so just two gym visits, not four.

This is s good way to do it.

[Brackneyc]

I was on a 10 year de-load. I am now up-loading until I die.

[Bo_Flecks]

About every 5-6 weeks.

IMO, there are a lot of benefits to scheduling them regularly - especially as you get older. Connective tissues need time to recover.

^^^^QFT.

I've heard it said that if you wait until you NEED a de-load, you've waited too long.

[Flounderbout]

Ah, didn't know that - I have one of the older 531 books.

I'll take this deload as my shoulder is a bit sore but try doubling up in future.

On spread.

It's just one of the many options that he introduces in the new book (which is not great fwiw). As ever whatever suits any given person is best, but one deload every two cycles seems to suit me...

[ironwill2008]

I've never been one to take time "off;" so I stick with scheduled deloads instead. The interval for me has gradually shortened over the years due to decreased recovery ability from heavy training; when I first begain using deloads 20 years ago, they were every 8th week. These days, they're every 4th. I keep things simple and usually just stay on my same basic routine but cut all the loads by about 50%.


It might be of value to note that going into my 21st consecutive year of training, I've never had a gym injury other than a slight ding.

[archerman636]

I tried scheduling deload weeks every fourth week during my first endeavors with 5/3/1, but found they weren't necessary. I could do two consecutive training cycles with no problem. As the weights got brutal, however, that changed.

More frequently though because of business, family responsibilities, etc., I end up taking a no workout or reduced workout week. Things happen and I generally have no control over them. This can occur at any time so I just pick up where I left off and drive on. Hasn't impeded my progress as far as I can tell.

[ElderJefferson]

Deads once a week, and I don't deload. I take a week away from the gym every 6-8 weeks depending on how I feel and how I'm lifting. Hasn't failed me yet.

[VoxExMachina]

Deads once a week, and I don't deload. I take a week away from the gym every 6-8 weeks depending on how I feel and how I'm lifting. Hasn't failed me yet.

Um, taking a week away from the gym every 6-8 weeks IS deloading.

[ElderJefferson]

Um, taking a week away from the gym every 6-8 weeks IS deloading.

My bad. I thought they were discussing low weight reps during the workout week. Too many terms, not enough brain cells...

[jayluk4600]

Just took my first week off in a year. I don't schedule them I simply take them when I feel burnt out. Which isn't often. But when I take them I simply walk away for a week.

[OutOfStep]

I take a full week off every 3-4 months. No lifting at all.

[JRT6]

I don't get the whole deload thing anyway. Lifting weights at any intensity is working a tired muscle so when I need a break I take one.

[lschepis]

About every 5-6 weeks.

IMO, there are a lot of benefits to scheduling them regularly - especially as you get older. Connective tissues need time to recover.

Yep, feeling this. My first one in over a year; shoulder's been hurting. Been lifting like I was 30.

[IronCharles]

My bad. I thought they were discussing low weight reps during the workout week. Too many terms, not enough brain cells...

This is what I think of when I hear "deload" as well. Lifting at a percentage lower than what you normally do to stimulate growth and/or strength. To me, a week off is just a week off.

[BigJ66]

Does de-loading apply to new starters too or is it just for intermediate/advanced levels?

[dazlittle]

I don't deload but due to my current position at work I have to spend 1 week per month in Brussels so that week I take 4 consecutive days off the gym. I usually just have a swim in the hotel pool or a short run.

[kimm4]

I normally deload every 10-12 weeks. I follow my normal lifting routine. I use 50-60% of my regular weight, 8-10 reps with very short rest periods. I'm usually out of the gym within 25-30 min.