Deload Schmeload

[BendtheBar]

Deload Schmeload.

Are you deloading or taking a break?

Deloading is a dual factor training principle. Correct me if I'm wrong. Dual factor training has you pushing until you overextend or overreach, and then you take a deload to allow your fatigue to improve while your fitness remains, so that you come back stronger.

Performance = Fitness - Fatigue.

You take it to overreaching, improving your fitness, but also your fatigue increases. Deloading allows you to retain your fitness while reducing fatigue, so that you perform better after the deload.

Deloading doesn't have to be planned. It also isn't beneficial to arbitrarily plan a deload after a random period of time. A deload really isn't a deload if you aren't fatigued or overreeaching. It's merely a break.

Nothing wrong with a training break. There is a difference between deloading and taking an easy week because it seems like a good time. Just wanted to point that out.

[#Maverick#]

yea but im dealing with a bronchitis and a sprained forward delt from when i tried snow boarding, it was minor but then i was pressing and it aggravatted

[BendtheBar]

Originally Posted by #Maverick#

yea but im dealing with a bronchitis and a sprained forward delt from when i tried snow boarding, it was minor but then i was pressing and it aggravatted

That's a wise break.

My post was meant to start a conversation about what a deload really means.

Again, nothing wrong with breaks. But in my wiring, a deload is a dual factor training principle.

[#Maverick#]

yea man i hate them. i hate it i might do some light rotator cuff and front delt work to stretch it out a bit. i dont really have any idea how to approach a delt sprain

[BendtheBar]

Sprain or strain?

The few sprains I've had left the area weak. Best I could do was rest them.

[#Maverick#]

its a strain my bad, sprains refer to joints

[Kyle Aaron]

Dual factor stuff like most of the Latin confuses me.

As for deload, rather than dropping the weight, I prefer to have people try something different. If you stall on back squats, try front squats. If you stall on deadlifts, try rows. Etc.

This gives your body a break from the thing that was stressing you too much, while still working you. And you return later to the other exercise refreshed.

Of course it would be different if my people were squatting 200kg or something.

[TBtaylor52]

Resting this week. I got a upper respiratory infection along with a strained back.. Good decision hopefully

[5kgLifter]

Originally Posted by BendtheBar

Deload Schmeload.

Are you deloading or taking a break?

Deloading is a dual factor training principle. Correct me if I'm wrong. Dual factor training has you pushing until you overextend or overreach, and then you take a deload to allow your fatigue to improve while your fitness remains, so that you come back stronger.

Performance = Fitness - Fatigue.

You take it to overreaching, improving your fitness, but also your fatigue increases. Deloading allows you to retain your fitness while reducing fatigue, so that you perform better after the deload.

Deloading doesn't have to be planned. It also isn't beneficial to arbitrarily plan a deload after a random period of time. A deload really isn't a deload if you aren't fatigued or overreeaching. It's merely a break.

Nothing wrong with a training break. There is a difference between deloading and taking an easy week because it seems like a good time. Just wanted to point that out.

Interesting point, makes sense though...borderline overtrain/overreach and then back off basically??

I just take a solid break but if I'd tried a deload I would have had it all wrong given the context of the above.

[flow]

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. Don´t 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.