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Topics tagged with Deload'

TitleAuthorPostsLast Post
How often do you deload ? Zepa 17 4 yearsBeans (4204): I never really deload. I'll take 3-4 days off from all activity every few months if I feel like the weights are getting heavy and I'm not feeling it. Usually after a few days I'm ready to smash it again.
squat/deadlift deload ? c3pOMG 2 4 yearsSRorhrbac0808 (47098): Next time your body needs a deload try about 50% for around 3 sets of 5 and cut accessory sets in half. Really focus on technique that week and you should come back just fine... But everyone is different so you will have to find what works... My first powerlifting meet I took off 10 days before the meet and hit all PRs
How does mental stress affects recovery? Sharkoon1 4 4 yearsSharkoon1 (565): @golago Thanks for clarification
Full time off vs deload lolssons 4 4 yearslolssons (1249): Iam resting until Monday so 4 whole rest days should do it. As yesterday was just arms it can't have been to taxing on the CNS and the day before that was a rest day so. Monday I be back!
How often do you deload/take time off? Rawsteel 6 4 yearscsizemore21 (799): I normally deload when my body feels beat up, usually happens at about 6 weeks and I'll just cut everything all my volume in half and take a little weight off
maintenance calories during a deload. csizemore21 5 5 yearsTamere02 (1474): @csizemore21 Personally think it depends on whether you on a surplus or deficit. If your on a deficit and cutting I would keep the kcals the same. Without the activity you will probably be around maintance so will come back the week after around the same weight and feeling fresher. If your on a surplus then I would say depends on the type of deload, if its completely inactive then I would probably reduce kcals a tad and if its a deload in the...
weaker after deload week 5/3/1 golago Jump to first page34Jump to last page 5 yearsSRorhrbac0808 (47098): But srs. If you want to get strong just go fucking balls to the wall and eat a ton of food and allow enough time in between training sessions to recover. The only thing stopping you from getting a PR is your mind. You want a PR? Go do the damn thing. Want another one next week? Fucking lift more. Simple as FUCK. No thinking. Lift. more. every. Damn. Day.
over training bslo 10 5 yearsbslo (262): @eknight ok thanks, the inflammation sounds more likely. I dont really feel injured and there was no actual point of injury like a pull or a sharp pain.
deload week AarronStenner 12 5 yearsAarronStenner (10990): Thanks for the responses. I feel fine so im going to just go by feel and most likely deload the main movement
deload or week off golagola Jump to first page41Jump to last page 5 yearsJohanna (892): Well good luck, hope next week goes better for you.
Quick advice needed tamere01 6 5 yearseknight (58109): Skip it. It's just one day. Over the course of a decade of lifting it isn't going to make a difference. -3X
Thoughts on 531 deload eknight 13 5 yearsMMB (3616): I personnaly kept the deload for 7th week just I wasn't feeling the need to do so after 3rd week. I'd just do one when I feel it´s needed.. -Mat
Seeking advice on "deloads". Rawsteel 8 5 yearsmikew (11493): I do 531 so deload every 4th week. Sounds ridiculous but if u go bonkers for weeks 1-3 the deload week is a must.
Eknight- Question about your routine! TheBB 22 5 yearsTheBB (1): Good points from everyone. Thank you will take them all into consideration
So confused about overtraining kospel 24 6 yearsDeneii (247): Have you considered that your issues with sleep could be unrelated to your training?
deload week (bodyweight) golagola 29 6 yearsHamer93 (9553): Man this denai person is killing me! Having you on a treat golagol
how many rest days??? mattd534 23 6 yearsoceanair (18010): uno
training for a year with no break golagol 7 6 yearsgolagol (40): @pandasashi i will try it next week , hope to come back stronger too
Overtrained hamstrings FxElement17 15 6 yearsjja0016 (829): i wish my legs would get sore. fuck you. not srs. in a couple weeks they wont get sore anymore. ice bath? dat shit cra
recovery time golagol Jump to first page37Jump to last page 6 yearsgolagol (40): @eknight i accepted your answer before just wasnt sure that i understand everything right , i thought maybe the muscle protein synthesis takes 72 hourse as u said but maybe others things take more , i just would like to be sure, ty very much .
deload issue Illadian 4 6 yearsAustralianOak (1504): If you dont wanna work biceps then you cant do back, and if you dont do back and do chest and shoulders - from experience i start to get some bad shoulder problems. SO just deload for one or two weeks and give your body and mind a break.
Last day of deload(holiday) Hamer93 8 6 yearsshannowman (6367): If I could have one final meal it'd be a king size Toby followed by cookie dough Ben and jerrys. Never been to the harvester however.
Deload Week Questions correra911 9 6 yearsSwift (1411): Plus, compound lifts still use those muscles while they are 'fresh' the isolation exercises just further stress them after they've already had a heavy workout. Plus chest+triceps and back and biceps are grouped together because pushing involves the triceps where as pulling involves the biceps so it's much better to group them together.
Is it time for a deload/time off? 4real 13 6 yearsAarronStenner (10990): Yeah its based a lot around the 3 main lifts, hope you find something dude
ek need help ys1337 5 6 yearsys1337 (22): thanks man!
Planning my first full week off Hamer93 10 6 yearsHamer93 (9553): Just to point out when i say a week off of my diet, due to my lactose intolerance i wont be eating that dirty
How many complete days off do you take? ripeanus 13 6 yearsMCarey (2179): Hard for me as I play sports 3 times a week and soon to be 4 when soccer season is back! Very tough to get in a set routine as it chops and changes each week! Especially hard to have a set leg day coz If I go hard on legs I might have training and my legs normally are stiff for a day or two! Not complaining though I look alot better than 6 months ago with both the gym and sport combined :)
More soreness on deload? shannowman 10 6 yearsBaiTu (3096): @shannowman I am curious about your answers to my questions. You say you're not loving 5/3/1. What are your goals ? Why did you try it in the first place?
Would this work James 2 6 yearsFlo1307 (3853): Just take a week off and go ahead with your normal routine .
Sadness GStarRaw 8 6 yearscassious (2926): deload week
Taking a week(ish) off... SRorhrbac0808 27 6 yearsCannonball (6283): I've tried both rest 1 week and deload week, and can say that deload week gives a hell of a boost when you come back and you break all kinds of PR, but with rest week you kinda just go soft and all the fluids/glykogen whatever in your muscles go away and you get really lactic acidish if you try and break high rep pr after
Does rest effect the muscle or whole body. cassious 5 6 yearswannabemuscular (33216): I sometimes superset some accessory work. Never the main moves. Like EK mentioned I want to make sure I'm at full capacity to lift the most weight on the main moves. For example, on Delts/Tris day, after my main OHP's I might superset reverse flyes and tricep pressdowns.
should I take the day off? haole 5 6 yearshaole (2109): @MCarey, feels like the inside right in the middle where it bends...I played another game after I hurt it but it was sore. I'm thinking its just bruised inside?
So i sorta fainted Hamer93 14 6 yearscoolguy1993 (13237): Hope you feel better. Get some rest! And be proud of the gingerage! In Scotland its an honour to carry the orange flag!
deload week on 5 3 1, needed? FxElement17 9 6 yearsWinnersNeverQuit (10311): I've personally never performed 5/3/1 itself, but I have ran my own programme which is something of a mix between westside barbell and 5/3/1, and I found it necessary to take a deload, not necessarily every 4 weeks but still, and when I did if I didn't feel recouped after one like week, I would take a second week completely off
Feeling Energized! Thisisscotty 2 6 yearsstinkydiver36 (1861): I agree with you on that. Taking a week off sucks, but you feel damn good after that week and the day you go back into the gym.
How often do you take time off? cardinal 21 6 yearsdavid12345676 (8566): i just listen to the ole body. Hes good at letting me know how i'm doing. just gotta have an open ear.
Rest day Hamer93 7 6 yearsMonster81 (1678): Find a hobby. It does the mind good to take a day off. Unless competing, I don't see any reason to be that psychotic about the gym. I love it, I love the difference I see physically and mentally, and yes I go crazy if I have to miss a workout. But I love them off days. If I'm feeling froggy about the gym that day I'll read a few articles about exercises and think about my form so when I hit the gym next I'm ready to throw plates around.
Over training is among us. ChuckNem 7 6 yearsLVjack (2749): Your not over training just so you know. But stop going to failure so much (especially if your wanting to build strength) and get on an actual training routine. Just my advice. Oh and work on that mental weakness you spoke about. The metal game is a huge part of training.
After 1 month of rest Jezza_91 12 6 yearsElminister (3412): Last time I took a break from gym was when I had my 2nd knee surgery. I was in hospital for two weeks and in a rehabilitation facility for another three weeks. I lost 6-7 kg in this period. It took me very little time to get back to where I was before (which was not much at the time :P )
Finally Admiting to Myself AarronStenner 13 7 yearsAarronStenner (10990): Think il go with every 6 weeks; do you lower your calories for that week or keep them the same ?
overtraining.. give me your ideas jonrivs49 11 7 yearsKFC (133): Bruce lee has a pretty nice quote about he would rather over train than not train to his full potential, I can't remember where I heard / read it from though. Maybe @G3NGHIS will know. Also I always wondered what kind of training the top bodybuilders do when they say they work out for 4-5hours a day 7days a week..probs 2hours on the stairmaster thing haha.
Deload In4gainZ 10 7 yearsSRorhrbac0808 (47098): ill go. 3 days on, 1 day off, 3 days on, 1 day off, 3 days on 1 day off, (3 de-load sessions), day off, REPEAT. #kill
Is a one week deload long enough? Shezza94 10 7 yearsDexdbest (4792): i just overtrained, been in bed for a week.......... just thought you should know
Deload during a cut Shezza94 2 7 yearsOhhLoLo (3393): You could do a deload week or maybe just a deload day for legs (because of your toe). Just listen to your body; if you take a deload week, make sure to get back into it and hit it hard the following week! If you built a solid physique doing heavy lifting, I don't see the need to change to lighter weights to "cut", that's pretty much all diet.
Is a week deload long enough? Jordan336 12 7 yearsCalvert123 (34): I cant deload till first of jan
Deload Week Needed? KalletSc 2 7 yearswillyb7 (247): I'm going to be doing deload weeks with my PHAT training just to not get burnt out so yea I would if I were you
Should I deload? Jordan336 1 7 yearsJordan336 (7): Last week a few of my lifts dropped by a rep, some still progressed. I wasn't sure whether to deload or not seen as though a few lifts are still progressing so it couldn't be that my CNS needs recovering. I just don't have a clue why some of my lifts dropped.
Muscle recovery BaiTu 22 7 yearsshockingfit (334): @brian12 fresh squeezed lemons are a lot better. The commercial juice aren't that rich in micro nutrients as most of these are sensitive to oxidation and to prevent that they must add tons of chemical additives etc.. Even with the fresh squeezed one it should be consumed soon after you make the drink to take maximum benefits, and always make sure you use plastic or wood when interacting with lemon. Metal spoons etc.. will interact with lemon by...
THE "week off" thread Dragonian 25 7 yearsoceanair (18010): taking a week off won't make your muscles disappear. i have to take a few days off cuz i have a cold :/ lol
Training when run down AarronStenner 13 7 yearsAmy0582 (373): I personally would workout anyway. I usually cut the cardio down if it's an intense cold but continue lifting. If it's not intense, keep everything up. If it's more than a cold, take a day off.
Not working out for 1 week. What's going on? TriggaTony 6 7 yearsMassthetics (364): @TriggaTony what jelet said. just take a mean pre workout and youll be fine. but seriously, its impossible to hit pb's every week my dude
Another Perspective on Deloading - LEANGAINS AKK 4 7 yearsNorIda (46957): I don't generally agree with his stuff, but I do dig that. Makes sense!
Deload week Dukenhiemer 11 7 yearsmikew (11493): Yeah dude I find that lifting often requires something that you don't want to do. (I.e., that extra set, that extra weight, that extra workout, etc.) Ironically, a deload week can fall into that category too. No one wants to take a week off but force yourself to spend some down time and like others have said you'll feel great when you get back in the gym.