How to you approach deloads?

[EiFit91]

Do you do scheduled deloads, do you deload intuitively, upper and lower body separately, never deload at all, full week off once in a while - what is your preferred approach?

I've personally ended up with very rarely doing deloads and instead just progress on the lowest overall volume that I can use and still make strength gains. I'll also rotate between exercises from time to time, so for instance after now having trained mostly barbell rows I will switch to doing rows on gym rings. When you switch between exercises there will be a strength deficit in the start until you get used to the new exercise, which will automatically function as a "deload" in addition to slightly switching focus on what muscles are being recruited.

I'll only do actual traditional deloads (purposeful reduction in intensity or volume) intuitively whenever I feel like my body needs more recovery time.

I've done more systematic/planned deloads before but that was when I did more overall volume. And I personally found that deloads didn't always help that much - if the issue is overuse injuries then doing a deload and then back to the program may not necessarily help. The deload may make you feel better when you get back but if the issue is due to something else than going too hard for too long - muscle imbalances, sloppy form etc. the deload may just mask the underlying issue until you end up having to address it through changing other aspects of your overall program.

[EliKoehn]

In my own miscellaneous training, I'm more in favor of taking a few consecutive rest days off totally than reducing workload. I find the sweet spot is about 4 days, give or take, and usually about every 2 months. That may or may not be ideal, however.

[paulinkansas]

I don't really schedule a deload. They are just unplanned depending on work I do irl. I have no idea what work is going to be like being self employed.

[coachcalande]

Do you do scheduled deloads, do you deload intuitively, upper and lower body separately, never deload at all, full week off once in a while - what is your preferred approach?

I've personally ended up with very rarely doing deloads and instead just progress on the lowest overall volume that I can use and still make strength gains. I'll also rotate between exercises from time to time, so for instance after now having trained mostly barbell rows I will switch to doing rows on gym rings. When you switch between exercises there will be a strength deficit in the start until you get used to the new exercise, which will automatically function as a "deload" in addition to slightly switching focus on what muscles are being recruited.

I'll only do actual traditional deloads (purposeful reduction in intensity or volume) intuitively whenever I feel like my body needs more recovery time.

I've done more systematic/planned deloads before but that was when I did more overall volume. And I personally found that deloads didn't always help that much - if the issue is overuse injuries then doing a deload and then back to the program may not necessarily help. The deload may make you feel better when you get back but if the issue is due to something else than going too hard for too long - muscle imbalances, sloppy form etc. the deload may just mask the underlying issue until you end up having to address it through changing other aspects of your overall program.

I lift every other day, never two days in a row. This helps tremendously.

I also go purely by instinctive training. If I am warming up and I don’t feel fully rested or ready for some big heavy sets, I’ll start really light and more gradually get myself into the training zone. 60-90% of max or roughly 20-3 reps is my rep range for lifting. I might spend most of my time in the 6-10 range one day, more in the 3-7 on another, 8-15 on another. None of it makes you smaller and this really is a key to longevity in lifting.

I hate to plan a deload, but I will, as I last did back in late February, mainly because of a short road trip …I took three consecutive days off.

I think deloading is more of a powerlifter thing than a bodybuilding thing to be honest. That does not mean bodybuilders shouldn’t ever lighten up or lower volume…


Like a power hitter in baseball, things go in streaks,,,,,why deload if you’re in a hot streak? Smash it til you have no choice but to back off. Backing off for me, lately, is doing 10-12 sets per body part vs 15-18. Sometimes just doing two simple compounds for a body part is just better than adding isolation work in etc.

Hit a variety of rep ranges for example
15-20
10-15
5-10
3-5

Go by feel spending your time where the fit and feel is best for that particular movement on that particular day.

Just how I go about it.

[MyEgoProblem]

Cut volume
Cut overall intensity
Use self limited variations
Maintain some heavy skill work
Try to enjoy and relax

[jaxqen]

Another approach - not entirely agree, but interesting points

[Filmbuff81]

Cut volume
Cut overall intensity
Use self limited variations
Maintain some heavy skill work
Try to enjoy and relax

This is my approach too.

If I feel really beat up I just cut out the heavy skill work too.

And I prefer to plan deloads. I’d rather err on the side of caution vs possibly hit a brick wall and be forced to take an extended deload due to injury or digging too big of a recovery hole.

[MyEgoProblem]

This is my approach too.

If I feel really beat up I just cut out the heavy skill work too.

And I prefer to plan deloads. I’d rather err on the side of caution vs possibly hit a brick wall and be forced to take an extended deload due to injury or digging too big of a recovery hole.

If im on program... Ill run a block and pivot every 5th week. Then run a new block. And track every thing meticulously.

Ill drop the skill work as last resort.. But 1@6-7 max wll usually suffice on a pivot. Especially as its a lift I've not been doing.

[Sinfinia]

"Recovery weeks" Kill my momentum. I may return "fresh", but then have to re-acclimate before I'm strong again.

Instead, when I need a "breather" to catch up, recovery wise, I just "stretch" my "week", or split full sessions into two halves.

I.E: If my workouts for the week, are:
Sunday: A,
Monday: B,
Wednesday: C,
Friday: D

I may, instead, do:
Sunday: A1 *possibly modified
Monday: A2 *possibly modified
Wednesday: Improvise,
Friday: C,
Monday: D1 *possibly modified
Tuesday D2 *possibly modified
Thursday: Improvise
Then back to program.

In this example, I fit 6 "full" workouts (instead of 8) into 2 weeks, effectively "stealing" half a week of rest.

[401Delta]

Easy...I just wait for the next injury, project or new chick to come along and that usually takes care of everything.

[Filmbuff81]

If im on program... Ill run a block and pivot every 5th week. Then run a new block. And track every thing meticulously.

Ill drop the skill work as last resort.. But 1@6-7 max wll usually suffice on a pivot. Especially as its a lift I've not been doing.

Makes sense.

Mike T and others love the pivot block.

I have mixed success hence my more conservative approach for myself.

Deloads are always interesting to discuss since there’s such a huge variance in response and preference.

[MyEgoProblem]

Easy...I just wait for the next injury, project or new chick to come along and that usually takes care of everything.

I'm at the point I can't rep anyone decent any more... Cos i wont rep crap to get people off spread.

I feel i have experienced this post.

Makes sense.

Mike T and others love the pivot block.

I have mixed success hence my more conservative approach for myself.

Deloads are always interesting to discuss since there’s such a huge variance in response and preference.

Ive been doing this since 2017. Well before i heard Mike talk about it.
Now i have a name for it 😂

I just called it a 'conjugatey deload' back then, cos i swapped to daft lifts and cut stress levels.

Pretty sure old logs, the the fierce 5 threads or the big collab thread from a few years ago have a few mentions

[Filmbuff81]

I'm at the point I can't rep anyone decent any more... Cos i wont rep crap to get people off spread.

I feel i have experienced this post.




Ive been doing this since 2017. Well before i heard Mike talk about it.
Now i have a name for it 😂

I just called it a 'conjugatey deload' back then, cos i swapped to daft lifts and cut stress levels.

Pretty sure old logs, the the fierce 5 threads or the big collab thread from a few years ago have a few mentions

Yeah for sure.

I just meant considering you think similarly it makes sense you’d follow a similar path.

I know the BBM used to talk about them a bit back then too and considering Jordan is coached by mike it makes sense

[radrd]

I really don't. Having a family and busy career means that life gives me convenient (and inconvenient) opportunities to take time off from training.

If a have severe DOMS, I'll also take a couple days off. That doesn't happen very often anymore.

[BeginnerGainz]

Eh.

I just don’t go to the gym if I’m feeling especially beat up.

Otherwise I’ll skip certain movements if I’m just feeling a little sluggish from life and work and such. But this doesn’t happen often.

I usually show up, do the work and leave.

[MyEgoProblem]

Eh.

I just don’t go to the gym if I’m feeling especially beat up.

Otherwise I’ll skip certain movements if I’m just feeling a little sluggish from life and work and such. But this doesn’t happen often.

I usually show up, do the work and leave.

I see this with most guys who just lift for size, its honestly much easier and really doesn't require much in the way of deloads unless you're really really hammering a ramp up.

Bodybuilding training is generally easy to recover and
Requires minimal 'heavy' work.

I only really require deloads when im on program for powerlifting/max strength, won't have one in months just training for Size

Yeah for sure.

I just meant considering you think similarly it makes sense you’d follow a similar path.

I know the BBM used to talk about them a bit back then too and considering Jordan is coached by mike it makes sense

Aye.... Honestly Mike was my biggest - learning tool - early on 😂