Let's talk about deloads

[Perrin Aybara]

Was a recent topic, so thought I'd start a thread about it. Get some different opinions.

Do you believe they're necessary?
How often do you do deload?
What's your deload protocol?

I'll type up my opinion on it here in a bit.

 

[Cityofgrit]

I need this thread

 

[Silentlemon1011]

Big fan of deloading.

I will take one week off.. every 6-8.

Always get amazing strength gains when I hit the weights again.

EDIT

Saw the part about protocol..

Basically I will do light cardio for 3 days during deload
I will also do some minor bodyweight work (push ups etc) While I'm resting
Just to keep the blood pumping

I'll also go into maintenance calories (maybe a slight surplus)
Allow the muscles to build up a bit, without throwing on the fat.

 

[Worf]

Auto regulate it. If you’re burned out, you’re the only one at work that’s sick, if you’re missing reps or straining muscles it’s time. Don’t do if you don’t need it, don’t skip it if you need it.
5 days- a week should be sufficient for about anyone
Different levels of deload.
1. Active recovery
2. Light gym
3. 1&2

 

[Silentlemon1011]

Auto regulate it. If you’re burned out, you’re the only one at work that’s sick, if you’re missing reps or straining muscles it’s time. Don’t do if you don’t need it, don’t skip it if you need it.
5 days- a week should be sufficient for about anyone
Different levels of deload.
1. Active recovery
2. Light gym
3. 1&2

Solid advice there.

Hows your bicep doing Worf?
Shitty, but I guess you are getting a deload in right now.

Lots of leg days happening right now I suspect?

 

[Worf]

Solid advice there.

Hows your bicep doing Worf?
Shitty, but I guess you are getting a deload in right now.

Lots of leg days happening right now I suspect?

It feels a little better, yes I’m deloading. I’ve been fighting a sinus infection too. So I took the rest of the week off. Actually think I’m over the worst of the sinus infection. Going to the gym tomorrow, probably be doing a bunch of SSB stuff and some machines.

 

[Cityofgrit]

Auto regulate it. If you’re burned out, you’re the only one at work that’s sick, if you’re missing reps or straining muscles it’s time. Don’t do if you don’t need it, don’t skip it if you need it.
5 days- a week should be sufficient for about anyone
Different levels of deload.
1. Active recovery
2. Light gym
3. 1&2

I'm going with options 1&2. The thought of no gym for a week.....what would I do with myself??

 

[J0han]

I deload every 4-6 weeks, based on feel and what the training was.
During the deload week, ill continue the same exercises just at 80% of what my previous working weight was. Then start back the next cycle of training.

 

[J0han]

Auto regulate it. If you’re burned out, you’re the only one at work that’s sick, if you’re missing reps or straining muscles it’s time. Don’t do if you don’t need it, don’t skip it if you need it.
5 days- a week should be sufficient for about anyone
Different levels of deload.
1. Active recovery
2. Light gym
3. 1&2

Big facts. The only issue I have is I find, if you’re getting to the point where you’re burned out in the gym, or straining muscle and possibly hurting yourself. You’ve over done it, especially with the last part of straining muscles and possible injury. Strength is a longevity game, usually you don’t peak your strength until mid-late 30s anyway. And me being younger I’m tryna ride the wave as injury free as possible for the next 10+ years. I think structured deloads are necessary, but also having those optional ones based off auto regulation should be included as well.

 

[Perrin Aybara]

For me in the off season I just take deloads as needed. It's usually about every two months or so. I'll take one if I'm making any big changes to my routine, too. In season I'll always do one before starting a meet prep and take one meet week. As needed if necessary, but I try to avoid that if possible.

I'll do the same sets and reps for 50-70% or sometimes just 5x5 at 50-70% weight. Accessories sometimes go light on, sometimes leave the same, and sometimes skip altogether. Light cardio and stretching sometimes if I'm feeling like it.

 

[Btcowboy]

New to PL so have not yet taken a deload while PL. However when I was running BB based programs, if my energy was zapped, recovery was shit, my numbers stalled or regressed, I would deload. Deload for me was 1 week at a lower % depending on how run down I felt. 80% if I felt I was in too deep, 60-70% if I felt wrecked.

 

[NovaFlex]

Big facts. The only issue I have is I find, if you’re getting to the point where you’re burned out in the gym, or straining muscle and possibly hurting yourself. You’ve over done it, especially with the last part of straining muscles and possible injury. Strength is a longevity game, usually you don’t peak your strength until mid-late 30s anyway. And me being younger I’m tryna ride the wave as injury free as possible for the next 10+ years. I think structured deloads are necessary, but also having those optional ones based off auto regulation should be included as well.

Completely agree with this. I prefer Brian Carroll’s / Matt Wenning’s philosophy of reloading BEFORE it’s needed, so your body never accumulates enough stress to even be close to injury.


Personally, I deload every 4-6 weeks when I start feeling the fatigue setting in, but before any real “pain” or lethargy. It’s not super structured, but I tend to know when it’s coming.

with that said, I’ll go to the gym and hit light hypertrophy stuff and stay away from any of the big 3. Some cardio, etc. 2-3 days and rest the rest.

 

[TAKESHI]

I like to take a 4-7 days off and de load every 3 months or so. Some are planned and others are just vacation.

 

[Ridethelightningbarefoot]

Lately my eating has been has been off for different reasons. I deload by the day sometimes. I usually tell what I will be able to do based off of how my warm up goes. I work night shift at a job that is labor heavy so its hard to out eat it some days

 

[Worf]

Lately my eating has been has been off for different reasons. I deload by the day sometimes. I usually tell what I will be able to do based off of how my warm up goes. I work night shift at a job that is labor heavy so its hard to out eat it some days

I feel ya man. My job is labor intensive for days in a row then I’ll have an easy day. Hard to schedule workouts around that or adjust calories

 

[johntt44]

I run a deload whenever I start getting nagging injuries and feel run down. I'll do a week or 2 of pull ups and dips and ride my bike down by the beach. I feel so much better.

 

[Brandaddy]

I like to deload whenever it feels needed. Could be anywhere from 4-8 weeks depending on how long I've been training hard consistently. When I deload I typically will keep my weights the same as the week I just did prior, but just cut the volume by 50% instead of the weight. Seems to work well for me.

 

[SaneDog]

I love deloading. I think it's necessary at this point for me lol.

 

[Worf]

 

[jJjburton]

Well looks like I need a deload. Going multiple days in a row for weeks. Been like 3 months before I took a solid amount of time off. More then 1 day.