- 06-29-2014, 07:40 PM
- 06-29-2014, 08:11 PM
Thats pretty close to how I do mine. If I feel good I'll go up to 65-70%, but no higher. Do that and eat SUPER clean for a week and u'll feel like a million bucks
07-01-2014, 07:54 AM
07-01-2014, 08:49 AM
Few diff ways to skin the car. How Wrivest mentioned, working below %70 of 1RM of your primary lift, is one way. You can also keep the intensity up (%80-90 of 1RM) but greatly reduce the volume.
As for my assistance work, I'll either turn the volume or intensity down just a tad. I just won't go balls to the wall. It really doesn't change all that much. You can still be building muscle or burning cals.
As for when to deload, you should deload before you say "Damn, I really need to deload" You're not going to get any weaker. In fact, you'll most likely come back stronged.
Depending on your programming, you could deload every 4-6 weeks.
The only fully weeks OFF from the gym I'll take, is vacation time.
07-01-2014, 08:49 AM
It used to be, before "deloads" there was just, taking a break ie: week off from any weight training. Easier to gauge after a routine cycle say and you hit some new gains/PR's.
I think deload came more about for the PL or strength athlete that needed to wave intensity and or get away from lots of heavy attempts and kicking the CNS hard all the time.
It is more a preference for the masses of how you want to take it easier for a spell.
I like to train, so I don't take a week off much (maybe on vacations etc) but I do wave the intensity thru routine cycles perhaps monthly or so.
^ This is probably the best advice. It may take a little practice for the less advanced trainee to know his limits and body before getting here, but this is a good summation IMO and will admit I push past when I should have backed off for that fear of losing ground.Originally Posted by Sean
07-01-2014, 11:21 AM
07-01-2014, 11:34 AM
07-01-2014, 12:56 PM
07-01-2014, 12:59 PM
07-01-2014, 01:05 PM
07-01-2014, 05:01 PM
Time off isn't all that bad either. I don't like taking a whole week, but 4-5 days then I few light weight days to get back in the swing. Then it's a few days at 80+ % before maxing out.
07-01-2014, 05:31 PM
07-01-2014, 06:15 PM
07-01-2014, 06:41 PM
07-01-2014, 07:55 PM
Just for another opinion, my deloads are just large decreases in volume. My intensity (% of 1rm) stays similar.
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07-01-2014, 07:58 PM
^I like that. The last 10 weeks, I've deloaded every third week. I just hit around 70-80% for a few singles.
07-01-2014, 11:32 PM
07-08-2014, 08:46 PM
i enjoyed taking a deload week every 4th week of 5/3/1 but i feel like my body was good to go until 7-8 weeks and then I'd actually really need a deload
07-11-2014, 12:54 AM
07-12-2014, 12:04 PM
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