Deload/Week off

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  1. Deload/Week 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.
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  2. Are you natty?

    What type of training program and intensity?

    How long have you been training?
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  3. Quote Originally Posted by kjkitzman View Post
    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'm sure everyone has there own opinion but if I'm not hurt or burnt out feeling I don't take time off.

  4. I prefer deloading. I feel like I am weaker when I come back from an off week versus lifting lighter on a deload.
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  5. If you don't need to deload every 4-6wks or so then you are not properly applying the principles of progressive overload.
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  6. Quote Originally Posted by BennyMagoo79 View Post
    If you don't need to deload every 4-6wks or so then you are not properly applying the principles of progressive overload.
    I have to completely disagree with this

  7. 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.

  8. Quote Originally Posted by BennyMagoo79 View Post
    If 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...

  9. Yep it's impossible to give advice without knowing anything about your training beyond frequency. I have trained effectively having deloads every 8 weeks, 4 weeks, 3 weeks or none at all and made progress on all programs. So long as you follow a program that factors in adequate recovery in relation to workload and you're continuing to make progress you don't need to deload. If you are experiencing signs of burnout that's another story and you could well benefit from a break or if you just feel the need to reset and refresh a week off also won't hurt your progress.

  10. Quote Originally Posted by Smont View Post
    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.
    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.

  11. Quote Originally Posted by Whisky View Post
    Are you natty?

    What type of training program and intensity?

    How long have you been training?
    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.
    .:Share your energy where itís appreciated:.
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  12. I do feel weaker but I am also on week 13 of a cut. Only 3 weeks left of this cut and then I will reverse diet. I feel so weak lately and by muscles seem to take longer to recover/not feel sore. Here is my workout regimen. I do 5 days a week with two active rest days.

    Tuesday – Back/Biceps
    Preacher Curls
    Barbell Row

    Wide Curls
    Wide Grip Pull Down

    Face Pulls
    Hammer Curls

    Elevated Cable Curls
    Seated Rows

    Inward Bicep Curls
    Rear Delt Flies

    Abs


    Wednesday – Glutes/Legs


    Dumbbell Lateral Band Walks
    Pulse Squats

    Hip Thrust
    Glute Bridge

    Narrow leg Squat
    Band Walks

    Bulgarian Squat
    Jump Squats

    Barbell Squat

    Thursday – Shoulders/Triceps

    Shoulder Press
    Tricep Pushdown

    Shoulder Rotations
    Overhead Extension

    Arnold Press
    Skull Crushers

    Lateral Raises
    Tricep Dips

    Tricep Extensions Cable
    Face pulls

    Abs

    Saturday – Glutes/Legs

    Dumbbell Lateral Band Walks
    Pulse Squats

    Elevated Squat
    Walking Lunges

    Hip Thrust
    Glute Bridge

    Hamstring Curls
    Leg Extensions


    Sunday – Full Body

    Bicep Curls
    Shoulder Press
    Lunges

    Upright Row
    Seated Cable Row
    Narrow leg squat

    Tricep Pushdown
    Calf Raises
    Frog Pump

    Banded Squats

    One Leg Squat
    Plyo Jumps
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  13. Quote Originally Posted by kjkitzman View Post
    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.
    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?

  14. Quote Originally Posted by Whisky View Post
    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?
    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.
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  15. Quote Originally Posted by kjkitzman View Post
    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.
    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.

  16. Quote Originally Posted by Whisky View Post
    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.
    what was your regime for your reverse? Are you eating above maintenance with staying lean?
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  17. Quote Originally Posted by kjkitzman View Post
    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).

  18. Quote Originally Posted by kjkitzman View Post
    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 Iím also 2 weeks into a ph cycle (although have reverse dieted this way natty in the past as well).

  19. Quote Originally Posted by Smont View Post
    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.
    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.

    Having said that, where training age < 12months gains can be made without deloading.

  20. Quote Originally Posted by Whisky View Post
    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.
    Great advice!

    PHAT works really well for me.

    Regarding deload method: One simple method is to reduce total workload by 40% from peak. So for example, if you intend to deload every 4 weeks and you are following a 12wk program then wk 4 would have you lifting at 60% total volume (total volume is total number of reps x weight lifted) of wk3. You can pretty much do this however you like (some people even run heavy singles) but I find light, fast triples are fantastic for recovery. Following a PHAT protocol, I bench twice a week, and deload for both so if I am hitting 90kg in wk 3 for 6x10 on the volume day, I will run 60kg for 6 sets of 9 to hit 60% of week 3. Then for my strength day, if i hit 130kg for 5x3, then I will deload with 77.5kg for 5x3. I always focus on maximising speed, esp for the strength/power deload.

  21. Quote Originally Posted by Whisky View Post
    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).
    thats amazing. I was going to start with going up 100 calories a day per week and see where I end up.
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  22. Quote Originally Posted by kjkitzman View Post
    thats amazing. I was going to start with going up 100 calories a day per week and see where I end up.
    So... 700 calories per week? Did I read that right, cus that's way too fast

  23. Quote Originally Posted by Smont View Post
    So... 700 calories per week? Did I read that right, cus that's way too fast
    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)....

  24. Quote Originally Posted by Whisky View Post
    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)....
    That sounds much better

  25. Quote Originally Posted by kjkitzman View Post
    thats amazing. I was going to start with going up 100 calories a day per week and see where I end up.
    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
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