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Old 06-06-2010, 08:09 AM   #1
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Default Help with Deload training approach

Im gonna deload with very light weight for 1-2 weeks, 40-50% for 10's i think. Have pain, or well uncomfortable feeling is a better word, in some of my joints (hips, elbows, wrists) so figured i need some time of going heavy. I have been pushing it quite hard the last mounths. You think this is a good approach (the 40-50% for 10 reps) or you have any other suggestion? Any deload info are welcome!

Thanks guys!
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Old 06-06-2010, 08:14 AM   #2
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De-loads can come in many fashions. One recommendation I've seen is to either:

A) Cut sets by 40% and use the same reps and weight.
B) Cut reps by 40% and use the same sets and weight.
C) Cut weight by 40% and use the same sets and reps.

Personally, I don't really stick to any of these. If my joints or a strain are giving me issues, I would drop the weight AND reps a bit - maybe both 30%, and possible knock off a few sets or two.

I think your approach looks good.
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Old 06-06-2010, 08:25 AM   #3
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Allright man, thanks! Will do more assistance work during my deload too, like abs and calves and maybe forearms witch i never isolate otherwise, while cutting weight and sets of coumpunds. Thoughts on this`?
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Old 06-06-2010, 08:29 AM   #4
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Allright man, thanks! Will do more assistance work during my deload too, like abs and calves and maybe forearms witch i never isolate otherwise, while cutting weight and sets of coumpunds. Thoughts on this`?
sounds like "deload 101" to me, great stuff.

maybe some stretching and mobility exercises to help the joints and stuff.
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Old 06-06-2010, 08:31 AM   #5
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Allright man, thanks! Will do more assistance work during my deload too, like abs and calves and maybe forearms witch i never isolate otherwise, while cutting weight and sets of coumpunds. Thoughts on this`?
Sounds good. That should work.

Which joints are giving you the most issues?
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Old 06-06-2010, 08:43 AM   #6
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Hip joints, elbows and wrists in particular, also pain that seems to come from inside the bone in right hipbone. Weird.
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Old 06-08-2010, 04:18 PM   #7
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De-load? Whats that??? =)
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Old 06-10-2010, 06:46 AM   #8
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I start to ask myself this too, this sh*t is not fun to do at all, feels like doing cardio and i dont like cardio. =) Well needed though, gonna come back next week and set new PR's
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Old 06-11-2010, 11:46 AM   #9
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I start to ask myself this too, this sh*t is not fun to do at all, feels like doing cardio and i dont like cardio. =) Well needed though, gonna come back next week and set new PR's
i have figured out the best deload ever.

had nine weeks of training,

1week deload, no training, getting drunk 3days that week.
came back, and hitted a PR.
the best deload i ever had.

im just good that way
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Old 06-11-2010, 01:13 PM   #10
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i have figured out the best deload ever.

had nine weeks of training,

1week deload, no training, getting drunk 3days that week.
came back, and hitted a PR.
the best deload i ever had.

im just good that way
haha will do something like that next time, or 1 week of nonstop f**king maybe..
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