View Single Post
Old 02-02-2011, 06:16 PM   #10
flow
Senior Member
Brawn
Points: 1,940, Level: 26 Points: 1,940, Level: 26 Points: 1,940, Level: 26
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Dec 2010
Posts: 142
Reputation: 1010
flow has made some good postsflow has made some good postsflow has made some good postsflow has made some good postsflow has made some good postsflow has made some good postsflow has made some good postsflow has made some good posts
Default

A FAVOURITE topic auf mine. I NEED to chime in.

Deloading is a tool for dual factor training but not absolutely a part of the theory.

The DF Theory (thx zatsjorski and sorry if i spell u wrong wise old russian guy)
states u got 2 effects after training:
Fatigue and fitness.
After some time the fatigue masks the fitness-so u deload or taper to let this fatigue go away.
Its stated that fitness last 3x as long as fatigue-thats why there is the classic 3 weeks loading or hard training, and 1 week deload paradigma.
3:1.
Thats it.

You build up fatigue with every programm. There is also no "Dual Factor Programm" or a "Supercompensation theory" programm-thats bull.

That are only theories to explain how fatigue and fitness are influencing each other.

Based on the theory you can plan your training.

So from the guidlines-which are quite logical:

-Deload or tapers have a duration of 1-4 weeks with 2 weeks the average.

-The longer the loading period the longer or the more drastic the deload will and SHOULD last and be(concentrated loading)

-An immedately taper is better than a step tapper (so u reduce the load in a sudden not step wise)

-Its advicable to reduce the volume but remain frequency (the protein synthesis stuff which means that after 72 hours it goes down to normal again-so reducing frequency is not (always) key)

-Volume reduction is best. again depending on the previous load employed and can range from 50%-90% with 60% the sweet spot in normal cases

-Remain the intensity or increase it. intensity is regarded as the main stimulus to remain and spur gains. Donīt go ever than 10% under the weights u worked with. Except for 1 week. Better reduce the volume than intensity.

-Excpect performance increases about 2-7% after a taper or deload


So summed up NOT SET IN STONE BUT A USEFUL GUIDELINE:


-Deload for 2 weeks
-Reduce volume by 60%
-Reduce intensity by 10%.

-The rest depends on the individual

hope that helps guys.
flow is offline   Reply With Quote