Deload?

[ForwardMotionStruggle]

Hey guys,

Quick question. Why do you deload in weights after a certain point?
Is it to keep from burning out?

Also when/how do you do it?

I ask my questions on here because you guys make this information easy to understand instead of reading through articles.

Thanks,
FMS

[Carl1174]

It depends on the program how you deload.

You could take a week off, reduce weights to half weight, or some programs have a deload built in to the progression scheme.

They help keep the body fresh and stops the CNS (rests the joints/tendons etc etc...) burning out.

It is also a good time to work on areas which are often neglected. So things like mobility and flexibility work and working on your weak areas, speed work, practise new lifts, that kind of thing.. Concentrate on getting yourself ready for the next cycle....

Deloading: The dullest topic in weightlifting

Carl.

[ForwardMotionStruggle]

Thanks a bunch Carl. Rep'd.

That's why I post my questions here. Easy to understand.
And no flaming lol.

[BendtheBar]

The concept of a deload has been muddled, so it is a good question.

A true deload fits into the "Dual Factor Training" camp. Dual factor training states that there are two conditions at play while lifting:

1) Fitness.
2) Fatigue.

When you are pushing hard, near the overtraining stage, you deload. This allows your fatigue to lessen while your fitness remains.

Deloading, in its true form, works only when you are honestly pushing near the overtraining zone.

In opposition to this is modern bodybuilding (and some powerlifting) training which is single factor. Single factor training focuses only on depletion, and the resulting need for recovery. It has no eye towards increasing both the fitness and fatigue. Fatigue depletion is usually accidental, and not planned.

A deload is much different than taking scheduled days off. Taking scheduled days/weeks off can be good for the joints and body in general.

Finally, a deload can be used with any training protocol, if a lifter enters a state of overtraining, or near overtraining. This is very rare.

[bamazav]

I think it is helpful to dsitinguish between a deload and a recovery week. Especially as you get older, there are times your body just says, "It is time to rest." I have found if I take Friday off from training I can get a good 4-7 days of recovery time, just to let the body rest and heal and only miss at most 2 training sessions. This is a recovery week. If you are training hard and intense, you will need these periodically.

Deloads are not full rest and recovery. You are still working just not in the same manner as usual. When I deload, I have leaned toward cutting weights by at least 50% and increasing the volume a bit. I usually use the time to learn new exercises or to make tweaks in the routine. It is a more relaxed time, less bull snorting and more enjoying myself. Some time this may be extended, for example. Recently my shoulders were feeling all the work I was giving them with the BB. I took a few weeks and worked with DB. Just the different ROM allowed the shoulders to deload, yet allowed me to keep up the intensity of my routine.

[5kgLifter]

^^I'm also in this category, I prefer to completely rest but, on occasion, to use the time to practise form or a new exercise with really light weight, or just do absolutely nothing aside from research on particular points of interest, and eating (of course).

[ForwardMotionStruggle]

Thanks for all the great info guys.
I'll wait til I near the overtraining stage and then work on other exercises.
We'll see when the time comes.

Thanks again for clearing of this up.
FMS

[bamazav]

Originally Posted by ForwardMotionStruggle

Thanks for all the great info guys.
I'll wait til I near the overtraining stage and then work on other exercises.
We'll see when the time comes.

Thanks again for clearing of this up.
FMS

Are you training for a sport? If so, I wouldn't recommend that plan. Even if you are not training for a sport, I wouldn't recommend that plan.

[ForwardMotionStruggle]

What would you recommend?

[Kevsworld]

I think deloading depends in part on how advanced you are. If you are a beginner you can probably do it about every 7-8 weeks. As you get more advanced you'll probably do better if you deload every 4-5 weeks.

As some of the guys have said, you can cut back on the weights or just take the week off your normal training.