Deloading.... Intensity vs volume? Your thoughts?

[tkdnj]

until today I have never truly deloaded. The closest I came was taking a few days off from time to time when my shoulder hurts. My normal routine is Push/Legs/Pull/Off Repeat. I woke up today and just felt "off" (note - I have been in a 500 calorie deficit for 4 weeks but have managed to keep my strength, no issues there). Also, I got a cold sore today which I get once or twice a year, usually when I'm run down. So I decided I would do an active deload, and chose the 50% intensity (weight) route (as opposed to 50% volume). I have to say it sucked. It felt horrible, like a waste of time. Anyway, what is YOUR experience with deloads? (Note - I know there's tons of info out there on them, but I was looking for real life experiences... how often? how long? how do you do it?)

Thanks!

[Payton1221]

Are you still in a deficit? A deficit with inadequate intensity is a recipe for losing muscle.

[tkdnj]

Are you still in a deficit? A deficit with inadequate intensity is a recipe for losing muscle.

I agree. Yes, still in a deficit, but I would only deload for 4 or 8 days (which is once or twice through my push/legs/pull split). But you do make a good point... if in a deficit, and a deload is needed, it's probably better to help preserve muscle to reduce the sets but keep the intensity high rather than reducing the intensity and keeping the set number high

[xTeTe]

Like you said, deloading sucks and feels like a waste of time. I can't bring myself to doing it, but I also get that sometimes you need to dial back.

What I may do once every couple months is just do a full body workout in the middle of the week and skip workouts the rest of the week. That gives me six days off within seven days but I don't feel like I've lost anything when I go back to normal the next week.

[supramax]

until today I have never truly deloaded. The closest I came was taking a few days off from time to time when my shoulder hurts. My normal routine is Push/Legs/Pull/Off Repeat. I woke up today and just felt "off" (note - I have been in a 500 calorie deficit for 4 weeks but have managed to keep my strength, no issues there). Also, I got a cold sore today which I get once or twice a year, usually when I'm run down. So I decided I would do an active deload, and chose the 50% intensity (weight) route (as opposed to 50% volume). I have to say it sucked. It felt horrible, like a waste of time. Anyway, what is YOUR experience with deloads? (Note - I know there's tons of info out there on them, but I was looking for real life experiences... how often? how long? how do you do it?)

Thanks!

I do 50% less with my normal poundages when those weights start to feel unusually heavy and let the reps increase on their own. So, no time limits.

[SuffolkPunch]

If you care about neural factors (if you are a powerlifter for example) then deloading volume and keeping the weights high is a good idea (unless you desperately need to rest your connective tissue).

For a BB, there are more options including just taking time off completely. (like HST style "strategic deconditioning") I like to come back and work back up again staying away from maximum exertion.

[ArchAngel'73]

I de-load one training cycle (1 week) every 3-4 weeks using 50% of my usual weight.
Yes, it does not initially tend to sit well mentally but eventually you get used to it. My joints and tendons thank me, it gives me a break from lifting heavy (which can be mentally and physically exhausting), it helps re-charge my mind for future lifting cycles, and keeps me in the gym, thereby avoiding the trap of inertia which taking time off invites.

[thedickus]

I de-load one training cycle (1 week) every 3-4 weeks using 50% of my usual weight.
Yes, it does not initially tend to sit well mentally but eventually you get used to it. My joints and tendons thank me, it gives me a break from lifting heavy (which can be mentally and physically exhausting), it helps re-charge my mind for future lifting cycles, and keeps me in the gym, thereby avoiding the trap of inertia which taking time off invites.

Do you use the same volume, but just reduce the weights by 50%. I do this occasionally but going with just my warmup weight, should probably drop the weight down further. I don't do it on a rigid schedule, just when I feel like I need it. I was doing it more often when I was trying to hit each body part twice a week with lower volume. My joints were really getting sore, since I've gone to once a week per body part but at a higher volume, my joints have thanked me, but I should schedule in a deload at least every other month.

[ArchAngel'73]

Do you use the same volume, but just reduce the weights by 50%. I do this occasionally but going with just my warmup weight, should probably drop the weight down further. I don't do it on a rigid schedule, just when I feel like I need it. I was doing it more often when I was trying to hit each body part twice a week with lower volume. My joints were really getting sore, since I've gone to once a week per body part but at a higher volume, my joints have thanked me, but I should schedule in a deload at least every other month.

Same volume, just 50% less weight. To offset that feeling of not working hard enough I add more cardio that week.
Imo, it also is a good time to re-adjust exercise form in case its gotten a bit sloppy as the weights increased.

[ectoBgone]

Similar to ArchAngel'73, my focus is to deload intensity over volume. For me, deloads are about controlling chronic inflammation and joint health. It's intensity that is the primary driver of those issues for me. The concern about losing muscle during a deload week is completely unwarranted IMO. Thankfully, it takes a hell of a lot more than even a few weeks completely off to lose muscle, let alone just reducing some volume or intensity for a week.

For those who really struggle with the mental challenge of a light training week, consider doing blood flow restriction training during your deload week. I've found that this can actually hit a sweet spot for continuing to stimulate hypertrophy while feeling really good and therapeutic to my joints and connective tissue at the same time.

[SuffolkPunch]

I heard recently from an Australian researcher that you can get away with as little as 1/9th of your usual volume assuming you keep weights the same - and you will preserve muscle during a deload.

[Payton1221]

I heard recently from an Australian researcher that you can get away with as little as 1/9th of your usual volume assuming you keep weights the same - and you will preserve muscle during a deload.

What would that look like real world? How would I change up, FOR EXAMPLE ONLY, doing 3 sets of 10 using 225 lbs and done 2X per week?

[supramax]

What would that look like real world? How would I change up, FOR EXAMPLE ONLY, doing 3 sets of 10 using 225 lbs and done 2X per week?

At 50% less volume, but keeping the same poundages, sets of 10-8-6 reps with the weight pyramiding up as the reps go down, turns into 5-4-3. It's pretty simple. I wouldn't go to a ninth of my volume, but I'll keep it in mind.

[air2fakie]

Life always throws in a few days+ of full deload here and there (short trips, events, etc.), so usually don't have to get mathematical about it. I've done both intensity & volume deloads though - it's a break and refresher so don't think much about it either way.

[tkdnj]

all great perspectives, thanks. What I settled on for now is one week (actually twice through my push/legs/pull/off routine) using my regular weights, BUT, half the amount of sets and no going to failure. I liked it way more than doing half the weight for normal volume. To be honest, it was a refreshing break (I finished my workouts in 30 minutes), but I still felt like I trained. Hopefully I get the benefits. We'll see....