I haven't had a week of from training since last December. Does anyone recommend deloading or just taking a week off?
I train 5-6 days a week and never missed a workout.
I train 5-6 days a week and never missed a workout.
I'm sure everyone has there own opinion but if I'm not hurt or burnt out feeling I don't take time off.I haven't had a week of from training since last December. Does anyone recommend deloading or just taking a week off?
I train 5-6 days a week and never missed a workout.
I have to completely disagree with thisIf you don't need to deload every 4-6wks or so then you are not properly applying the principles of progressive overload.
I think this is much more relative in terms of age and style of training...I agree in terms of Powerlifting/Strongman...there's not many people who are currently on a competitive level who don't need to adequately work in a deload, or active recovery style week...If you don't need to deload every 4-6wks or so then you are not properly applying the principles of progressive overload.
Peaking programs such as smolov require deloads every few weeks to get the most out of them. They don't even take out much time in the gym. Very tough to do these programs at maximum effort though while also undertaking other physical pursuits. It can be done but you'll definitely leave gains on the table.I'm not saying there's not a time for it but if you need to deload that often your either extremely outta shape, or under eating, or spending rediculous amounts of time in the gym. I've done mma and boxing on a competitive level while still lifting 3x a week and made great progress with out deloading.
Natty - yesAre you natty?
What type of training program and intensity?
How long have you been training?
Ok, I’ll caveat this by saying that listening to your body is maybe the easiest way to know if you should deload (i say deload as personally I’m not a week off kind of guy) but......Natty - yes
Pretty intense. I do supersets and 30 second break between each set. I workout for about 45 minutes and cardio 10 minutes after.
Training started July 2016.
Makes sense. I really like having intense workouts and keep moving. No way could I ever take 2 minute rests. Just would get bored and sounds less fun IMO.Ok, I’ll caveat this by saying that listening to your body is maybe the easiest way to know if you should deload (i say deload as personally I’m not a week off kind of guy) but......
If your natty your body (especially the CNS) will need more recovery that someone who’s not. You get stronger when recovering, not when training. If you fry your joints/cns then you limit your gains as you never recover properly. A deload simply assists this by reducing the training stress for a week and it’s easier to recover from a lighter session. In theory you would feel stronger after one.
That said, if you are supersetting everything with 30s rest intervals IMO you can’t be operating at anywhere near maximal weights. Training with lighter weights is easier to recover from as in particular the CNS gets an easier ride - I’m guessing from this you don’t train for strength?
In fairness it’s normally only after a year that training fatigue is an issue in my experience. Your only just st that point so it’s probably the right time to consider building in a planned ‘lighter week’. I’d still do something, active recovery like less intense sports or walking etc is awesome. Maybe every 6 weeks or so have one week where you only go the gym twice with a couple of other days doing something else different.
Reset and refocus then get back on it.
What are you training goals OP?
I’m a massive fan of reverse dieting. I recently cut at 2,800 from getting maintenance nice and high.Makes sense. I really like having intense workouts and keep moving. No way could I ever take 2 minute rests. Just would get bored and sounds less fun IMO.
I do not train for strength but I would like to see weights go up etc. I would like to build muscle come my lean bulk and didn't know if I should take week that is "lighter." Maybe instead of training 5 days a week. Do 3 full body workouts. With some light walking and cleaning LOL on the other days!
Training goals is to be able to grow my biceps/arms a bit more, glutes (of course), calves, and be able to increase calories above maintenance without adding fat.Which is why I am doing a slow reverse diet hoping to up my BM and metabolism.
what was your regime for your reverse? Are you eating above maintenance with staying lean?I’m a massive fan of reverse dieting. I recently cut at 2,800 from getting maintenance nice and high.
Re cleaning - it all counts bro lol I do a bit myself so can’t comment
Generally speaking strength training involves lower reps, more rest and higher weights.
The way your training at the moment can work for hyperthrophy, just need to be in a calorie surplus.
From what you’ve said I’d look at layne norton’s Phat training program- basically three hyperthrophy days, 2 strength days. It’s decent.
Most recently I finished a 2 month cut on 2,800 Cals and as normal for me I bumped them up by approx 150 Cals a day each week. Currently up to 3,650 and leaner but tbh I’m also 2 weeks into a ph cycle (although have reverse dieted this way natty in the past as well).what was your regime for your reverse? Are you eating above maintenance with staying lean?
Most recently I finished a 2 month cut on 2,800 Cals and as normal for me I bumped them up by approx 150 Cals a day each week. Currently up to 3,650 and leaner but tbh I’m also 2 weeks into a ph cycle (although have reverse dieted this way natty in the past as well).what was your regime for your reverse? Are you eating above maintenance with staying lean?
If your goals are to increase mass and strength, and you are not on some kind of Eastern European AAS program, then you need to apply the principles of progressive overload. In order to adapt to increasing workloads loads, one is required to deload at regular intervals to mitigate habituation. If you do not deload then you will not continue to grow as the body habituates to the movements instead of adapting to them, so you might still be getting stronger but the reality is you are no longer growing so you are moving towards a dead end.I'm not saying there's not a time for it but if you need to deload that often your either extremely outta shape, or under eating, or spending rediculous amounts of time in the gym. I've done mma and boxing on a competitive level while still lifting 3x a week and made great progress with out deloading.
Great advice!I’m a massive fan of reverse dieting. I recently cut at 2,800 from getting maintenance nice and high.
Re cleaning - it all counts bro lol I do a bit myself so can’t comment
Generally speaking strength training involves lower reps, more rest and higher weights.
The way your training at the moment can work for hyperthrophy, just need to be in a calorie surplus.
From what you’ve said I’d look at layne norton’s Phat training program- basically three hyperthrophy days, 2 strength days. It’s decent.
thats amazing. I was going to start with going up 100 calories a day per week and see where I end up.Most recently I finished a 2 month cut on 2,800 Cals and as normal for me I bumped them up by approx 150 Cals a day each week. Currently up to 3,650 and leaner but tbh I’m also 2 weeks into a ph cycle (although have reverse dieted this way natty in the past as well).
So... 700 calories per week? Did I read that right, cus that's way too fastthats amazing. I was going to start with going up 100 calories a day per week and see where I end up.
No its 100 per day for a week (i.e increase by 100 on monday, maintain new level till next monday then add another 100)....So... 700 calories per week? Did I read that right, cus that's way too fast
That sounds much betterNo its 100 per day for a week (i.e increase by 100 on monday, maintain new level till next monday then add another 100)....
I am a massive fan of reverse dieting, it just takes a lot of disipline. Cutting at calorie intakes of 2,800 etc makes it so much easier though lolthats amazing. I was going to start with going up 100 calories a day per week and see where I end up.
I have the disipline especially because I want to stay lean with my bulk! I am have been at 1650-1700 calories for 12 weeks. One of those weeks I was on vacation and ate around 2,500 calories (counted as my diet break).I am a massive fan of reverse dieting, it just takes a lot of disipline. Cutting at calorie intakes of 2,800 etc makes it so much easier though lol
Yep 1,750 would be perfect. You'll probably find you continue to lose little weight for the first few weeks (thats my experience anyway),I have the disipline especially because I want to stay lean with my bulk! I am have been at 1650-1700 calories for 12 weeks. One of those weeks I was on vacation and ate around 2,500 calories (counted as my diet break).
I will be cutting for another two weeks around 1550-1650 calories per day.
When I reverse what do you suggest upping to? Do you think doing 1750 would be best to start with?
We can only hope. I was thinking for this deload/week off I am going to work out 3 times in one week and do full body workouts plus cut the weights/sets. Would this suffice? What would be the best week to do this (when my calories start going up or at the end of the cut?)Yep 1,750 would be perfect. You'll probably find you continue to lose little weight for the first few weeks (thats my experience anyway),
Honestly I think you're overthinking it. I usually do about a week off, no gym, nothing...sit on couch and eat food. Trial and error has proved that seems to be the way I recover best. If you want to go in the gym, I would just do what feels right. Feel like taking a day off, then do so. Feel like just cutting intensity by half and volume by 2/3, do it. Same with diet...I would take the deload when you need it, regardless of where you are in your diet, just don't cut your calories so drastically that week that you don't recover.We can only hope. I was thinking for this deload/week off I am going to work out 3 times in one week and do full body workouts plus cut the weights/sets. Would this suffice? What would be the best week to do this (when my calories start going up or at the end of the cut?)
Anyone else can chime in too!
Honestly I think you're overthinking it. I usually do about a week off, no gym, nothing...sit on couch and eat food. Trial and error has proved that seems to be the way I recover best. If you want to go in the gym, I would just do what feels right. Feel like taking a day off, then do so. Feel like just cutting intensity by half and volume by 2/3, do it. Same with diet...I would take the deload when you need it, regardless of where you are in your diet, just don't cut your calories so drastically that week that you don't recover.
Yeah you really shouldn't! Calories are needed for growth. You should always try to bulk at times your body will prob be able to add a fair amount of muscle since you've been in an extended cut.I tend to do this... I digress. I feel like my workouts are lagging but mostly from being on Week 13 of a cut. But great advice. I think I just beat myself up a lot if I take off working out or even eat to many calories in a day etc....
Since you are not focused on progressive overload all that much and use such high volume in each workout - what is your method of measuring progress and for saying that your workouts are "lagging"? This isn't to make you defend a thing, it's a sincere question.I tend to do this... I digress. I feel like my workouts are lagging but mostly from being on Week 13 of a cut. But great advice. I think I just beat myself up a lot if I take off working out or even eat to many calories in a day etc....
How I like in the mirror but I noticed that I have been at same weights but it has become harder, which is probably because of my cut. I am losing strength which is normal. I didn't know when I should take a week off. If it should be during a bulking phase? Or in the middle of the cut/bulk?Since you are not focused on progressive overload all that much and use such high volume in each workout - what is your method of measuring progress and for saying that your workouts are "lagging"? This isn't to make you defend a thing, it's a sincere question.
If you are training correctly, you will normally come back much stronger after a week off than when you left - especially after more than 4-6 weeks.
But, your goals aren't just for muscle mass it seems - there is a strong cardio/endurance aspect to your training and that will certainly take a small hit after 1 week off maybe; 2 weeks would be even worse.
Ok, here are some thoughts I have. And...I wrote all this and I've come back here to say something. I think you know I think you've done an incredible job and know a ton already and have amazing discipline. You probably know me well enough by now to know I'm full of strange opinions - which is why I need to explain myself (that and I'm just long winded).How I like in the mirror but I noticed that I have been at same weights but it has become harder, which is probably because of my cut. I am losing strength which is normal. I didn't know when I should take a week off. If it should be during a bulking phase? Or in the middle of the cut/bulk?
I would really like my muscles to grow during this next bulk, especially biceps and glutes. I do like a healthy heart though
Bottom line is that you shouldn't fear taking a week or 2 weeks off from the gym. You should be doing this because you want to and like it, not because you are a slave to it. You are very consistent and disciplined and you have gone a long stretch without a break. A week or two off, even if your body doesn't need it, will be good for you mentally. I would say push it to 2 weeks and knowing you after 1 week you will be itching to go back...push to 2 weeks and you will be super excited and motivated and you will hit the ground running.this is a lot to think about. I can see what you are saying though. I think I meant to say that I have been using the mirror for this current fat loss phase.
But I am starting to feel fatigued and sick of training because I am losing strength.
I want to be able to reverse diet and also build muscle this next 6-8 months during my reverse/lean bulk. So I didn't know if a week off or lower the volume would be beneficial.
I think I have always been hesitant training for strength due to lower back problems. When I do heavier squats or deadlifts I pay for it that day and the day after. I have to be super careful of what I do and how much.
I don't really track my volume I just know where I am at for each exercise what dumbbell or barbell and plates I grab for each exercise. I don't really know how to track or have found the easiest way to do this...
Haha - I don't think I'm on any level. If you have to read it more than once, it's because my writing isn't clearHIT4ME I appreciated your long post. I read it more than once so I get on your level
I think doing the 2 weeks off is coming sooner than I would like but I want to accept that.
I do want to get stronger. Is there a training protocol or a training workout that I can follow for this during my bulk?
PS I was the person saying, "ok once I lose 10 lbs then I can go back to doing whatever and not working out as much," but I have fallen in love with training and tracking food, creating recipes and of course my AM friends this is something I am not going to just never do again because I enjoy it too much.
I don't even know the meaning of Brevity.HIT4ME wrote enough to cover anything I would have , but I wanted to chime in and say that I have been weight training for 25 years and I would encourage taking a week or so off between routines or every 10-12 weeks. It is hard for many to wrap their head around the benefits and the idea of not lifting, but it has many benefits- including a mental recharge. Once I started doing this many years ago, I found that I avoided injuries, mental and physical fatigue decreased, strength improved, and mood improved. Don't stay stagnant, but just stay away from lifting weights. Run, bike, go for a hike, ski, etc..
Thread starter | Similar threads | Forum | Replies | Date |
---|---|---|---|---|
Deload week query | Training Forum | 4 | ||
What difference does your body see between a deload week and a rest week? | Training Forum | 28 | ||
Deload Week | Training Forum | 22 | ||
5/3/1 Deload Week | Training Forum | 2 | ||
Deload week? | Training Forum | 19 |