What difference does your body see between a deload week and a rest week?

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  1. What difference does your body see between a deload week and a rest week?


    What difference does your body see between a deload week and a rest week?
    Would not training a body part one week, say your back, reset its sensitivity to training?


  2. With deload weeks you are not going to decondition the muscle but just improve itís recovery. Iím donít believe you can decondition a miscle in one week. I take frequently a week off here and there and donít loose any mass or strength. HST program has two weeks of deconditionning at the end of the program.
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  3. Quote Originally Posted by Rostam View Post
    With deload weeks you are not going to decondition the muscle but just improve itís recovery. Iím donít believe you can decondition a miscle in one week. I take frequently a week off here and there and donít loose any mass or strength. HST program has two weeks of deconditionning at the end of the program.
    HST actually recommends 9 days rest and you return to training on day 10

  4. You are also resting the CNS and that can be a good thing

  5. Traditional ďdeloadsĒ will typically reduce volume by half but keep your intensity (load) higher.
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  6. Quote Originally Posted by tyga tyga View Post
    Traditional “deloads” will typically reduce volume by half but keep your intensity (load) higher.
    So same weight but half the reps?

  7. Quote Originally Posted by u_e_s_i View Post
    So same weight but half the reps?
    You would reduce the intensity but not by a lot, typically 8-10%.

    So you end your training with squats a 275x4x5r

    Your deload would be around 250x2x5r
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  8. Quote Originally Posted by tyga tyga View Post
    You would reduce the intensity but not by a lot, typically 8-10%.

    So you end your training with squats a 275x4x5r

    Your deload would be around 250x2x5r
    Thank you.
    How often should you have a deload and how long should it be?
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  10. I don't ever deload. If i need rest I rest

  11. Quote Originally Posted by u_e_s_i View Post
    So same weight but half the reps?
    I do the opposite, I reduce weight but not reps. Keep my weight at about 70%.

    I'm also doing a PHAT program and thats how they reccomend it. I do notice strength actually seems to go up some typically after a deload week. Every 3rd week is deload for me.
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  12. Quote Originally Posted by Smont View Post
    I don't ever deload. If i need rest I rest
    This^
    Learn to read the signs early when you need a break and take some time off. Shouldn't need more than a week.

  13. Quote Originally Posted by ericos_bob View Post
    This^
    Learn to read the signs early when you need a break and take some time off. Shouldn't need more than a week.
    But when you take time off, say a week, there is little to no protein synthesis for a week. Whereas, going lighter, you still have protein synthesis, better muscle sparing.

  14. In 7 days you notice a difference? I have not seen any benefit to deloading over taking a break. I usually experience supercompensation when i take a week off only to come back stronger, bigger and mentally refreshed.

  15. Quote Originally Posted by ValiantThor08 View Post
    But when you take time off, say a week, there is little to no protein synthesis for a week. Whereas, going lighter, you still have protein synthesis, better muscle sparing.
    Sounds good on paper but most ppl will come back looking bigger and feeling stronger after taking a week off if it really was a needed break
  16. What difference does your body see between a deload week and a rest week?


    Quote Originally Posted by ValiantThor08 View Post
    But when you take time off, say a week, there is little to no protein synthesis for a week. Whereas, going lighter, you still have protein synthesis, better muscle sparing.
    This is not true. You will have protein synthesis from eating protein throughout the day. Less than when you lift, sure, but this logic of yours would say we should lift at least a little every single day to maximize MPS, but plenty of programs involve lifting only 3x a week, but produce solid gains.

  17. If you are lifting heavy enough to tax your CNS, rest is your best friend. This is especially true as you get older. Listen to what your body is telling you and let it recover. Deload weeks are fine, but I have found that as I've gotten older a week of active recovery is more beneficial than deloading ( I do mostly powerlifting). Either way you are not going to regress in a week. More than likely you will come back at least where you left off but with fresh muscle and joints. Good luck to you.

  18. Quote Originally Posted by muscleupcrohn View Post
    This is not true. You will have protein synthesis from eating protein throughout the day. Less than when you lift, sure, but this logic of yours would say we should lift at least a little every single day to maximize MPS, but plenty of programs involve lifting only 3x a week, but produce solid gains.
    I don't wanna agree with this guy cus he's been getting on my nerves lately but he's 100% right.

  19. Quote Originally Posted by muscleupcrohn View Post
    This is not true. You will have protein synthesis from eating protein throughout the day. Less than when you lift, sure, but this logic of yours would say we should lift at least a little every single day to maximize MPS, but plenty of programs involve lifting only 3x a week, but produce solid gains.
    So a week of would be helpful, neutral, or detrimental? Whenever I take a week off, I feel flat, and weaker. That is me though.

  20. Quote Originally Posted by ValiantThor08 View Post
    So a week of would be helpful, neutral, or detrimental? Whenever I take a week off, I feel flat, and weaker. That is me though.
    I would make a 1000% guess you didn't need that week off. I have trained ppl and don't any more but still have plenty of friends that do. When someone is truly overtrained a week off does wonders. I'm finding less and less ppl that believe in deloads for building muscle. Power lifting is a different story

  21. Quote Originally Posted by Smont View Post
    I would make a 1000% guess you didn't need that week off. I have trained ppl and don't any more but still have plenty of friends that do. When someone is truly overtrained a week off does wonders. I'm finding less and less ppl that believe in deloads for building muscle. Power lifting is a different story
    How do I know if I am over trained?

  22. That I can't pinpoint without knowing you or what your doing or how you train. When I think I'm overtrained muscles I didn't work feel sore and I feel burnt out

  23. Sorry for my lack of punctuation. I'm on vacation and can't help myself from checking am. Trying to fire out responses without getting yelled at for being on my phone

  24. Quote Originally Posted by Smont View Post
    That I can't pinpoint without knowing you or what your doing or how you train. When I think I'm overtrained muscles I didn't work feel sore and I feel burnt out
    So if I have consecutive gym experiences where I am burned out in the gym, I need time off?

  25. Quote Originally Posted by ValiantThor08 View Post
    So if I have consecutive gym experiences where I am burned out in the gym, I need time off?
    Still can't honestly say. It's hard to make assumptions without seeing it first hand. On a side note I used to find that the lower bf someone is, like ripped guys, burn out faster. I work construction we get burnt out faster, life stress. All things matter. I don't wanna say I know the answer to your problems if I 100% don't.
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