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  1. #1
    Registered User UFpwrLifter's Avatar
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    Deload questions

    This is a new term to me and I've read several articles recently and they basically say the same thing. It's necessary to let your muscles rebuild, etc. I have a few questions I'd like to see how you guys respond to them. I know this is an elementary concept to 99% of the forum, but bare with me...

    1) do you deload? If you do, how often/frequent? I don't follow a published program, and my own routine has never incorporated a mandatory deload.
    2) if you're not (or don't get sore anymore) sore, will you still deload (maybe active vs passive in this case)? I don't care get sore anymore, and take the weekend off. By the time 4pm on Monday rolls around, I am like a little kid in a candy store.
    3) do you always experience gains after a deload? I am very mentally afraid of the thought of taking a week off, whether it be passive or active. Never done it before unless it was due to an injury or just did not have access due to travelling.
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  2. #2
    Registered User NMS3's Avatar
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    Currently deloading because I've noticed a change in my overall energy and my workout sessions began feeling like a hassle and going through the motions.
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    1) When I start to get tired multiple days in a row going into training
    2) Yes. I almost never get sore unless I take at least a week FULLY off.
    3)Not always, but a lot of times when I come back fresh I hit PRs.
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  4. #4
    Registered User CROMAGS1985's Avatar
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    1. Yes, when I'm having a hard time recovering week to week or month to month. Sometimes this works out to once every 3-6 months when I was younger and healthier...now it's more.

    2. I don't think "sore" is the best indication of needing a deload. Plateaus, boredom, trouble sleeping, getting sick frequently, lack of training desire are better indicators IMO.

    3. So don't take the week off. Go 40/50/60% for your main lifts and do some fun stuff you've never done before as accessory work: bodybuilding stuff, HIIT, super high reps, a bunch of super sets, etc
    CROMAGS1985, The ******* who negged me for no reason, Here is your answer, This is probably a strength related issue, So i am better off asking strongmen.
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  5. #5
    Registered User UFpwrLifter's Avatar
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    Appreciate the input guys.
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    Registered User jakobparker50's Avatar
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    I don't understand deloading. Why not just completely stop lifting all together to recover faster? why go like 50-60%
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    Registered User rjones416's Avatar
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    Originally Posted by jakobparker50 View Post
    I don't understand deloading. Why not just completely stop lifting all together to recover faster? why go like 50-60%
    i end up losing strength if i take a full week off from the gym. using lighter weight or reducing volume for a week lets me recover but still works my muscles enough so i dont lose strength.
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  9. #9
    Personal Record Holder Rags85's Avatar
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    Originally Posted by jakobparker50 View Post
    I don't understand deloading. Why not just completely stop lifting all together to recover faster? why go like 50-60%
    Its active recovery. I recover MUCH faster doing weekly/monthly recovery or deload sets, than doing nothing at all.
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  10. #10
    Tyrannosaurus Press kmc06005's Avatar
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    Originally Posted by jakobparker50 View Post
    I don't understand deloading. Why not just completely stop lifting all together to recover faster? why go like 50-60%
    Originally Posted by Rags85 View Post
    Its active recovery. I recover MUCH faster doing weekly/monthly recovery or deload sets, than doing nothing at all.
    This. Active recovery is a very common technique in many sports. It is not exclusive to powerlifting.


    OP, I never plan deloads, but I do miss days here and there because of various things with holidays, kids, family etc.

    If I take more than 3 consecutive days off, I usually feel weaker going back. 2-3 days is about the perfect amount of time for me to take completely off.

    Otherwise, I may just work through my warm-up and hit some accessory work if I'm feeling particularly beat up one day.
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  11. #11
    Registered User UFpwrLifter's Avatar
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    Originally Posted by kmc06005 View Post
    OP, I never plan deloads, but I do miss days here and there because of various things with holidays, kids, family etc.

    If I take more than 3 consecutive days off, I usually feel weaker going back. 2-3 days is about the perfect amount of time for me to take completely off.

    Otherwise, I may just work through my warm-up and hit some accessory work if I'm feeling particularly beat up one day.
    Great! Glad to hear I'm not the only one. I like to take 2 days off every week and call them weekends!
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  12. #12
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    1) Yes, usually when I'm just feeling really beat up and tired and no enjoying my training anymore
    2) Yes, I don't get sore anymore but usually do an active deload just hitting a 3x3 at 50% or something once a day for one of the big three
    3) I usually feel a lot better about training and more energized
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  13. #13
    The Italian Scallion BrotherWolf's Avatar
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    1) do you deload? If you do, how often/frequent? I don't follow a published program, and my own routine has never incorporated a mandatory deload.

    deloading isn't mandatory but if you follow a specific program or you program your training , deloading can be part of the program it all depends on the type of training


    2) if you're not (or don't get sore anymore) sore, will you still deload (maybe active vs passive in this case)? I don't care get sore anymore, and take the weekend off. By the time 4pm on Monday rolls around, I am like a little kid in a candy store.

    Most experienced lifters don't get DOMS , there is a type of overall "soreness" that's different from DOMS, taking rest time is necessary and it is dictated by your training but that is not a deaload


    3) do you always experience gains after a deload? I am very mentally afraid of the thought of taking a week off, whether it be passive or active. Never done it before unless it was due to an injury or just did not have access due to travelling.

    no you don't , people in general take a week off and call it a deload but a deload is a very specific period of time that's part of a training cycle.. when the average gym goer say "oh I trained so hard and I'm tired I am going to deload"
    that's not a deload that's taking time off ..

    An example of a deload would be this
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    The Italian Scallion BrotherWolf's Avatar
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    Originally Posted by jakobparker50 View Post
    I don't understand deloading. Why not just completely stop lifting all together to recover faster? why go like 50-60%
    because stopping completely does not work and you lose a lot of strenght and conditioning
    who says love has to be soft and gentle ?
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