Question on "Deloading"

Discussion in 'Fitness & Nutrition' started by lif, Feb 20, 2007.

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  1. lif

    lif New Member

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    From my understanding you deload to prevent injury and give your body a rest. It's an active week of "rest" in which you decrease weight, increase reps, not training to failure.

    You would de-load when gains start to slow, or stall, as to prevent over-training.

    With that, I've noticed my bench after 8 weeks of heavy training, has started to slow down, as for as gains go.

    So should I deload my chest? And as far as I can gather, you can deload one body part at a time.
     
  2. GTLifter

    GTLifter Banned

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  3. y1997

    y1997 Made in the U.S.S.R.

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    I deload every 4-6 weeks.
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you should take it easy on everything, stress is cumulative
     
  5. TZ

    TZ Banned

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    i think it's not only to give your muscles a rest, but also your central nervous system. i could be wrong here but don't heavy compound movements stress ur central nervous system- which can cause overtraining if u don't deload or take a break?
     
  6. jokka

    jokka OT Supporter

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    so ceaze lets say my leg day was like

    squat-4 sets
    frontsquat-4 sets
    leg press-4 sets
    quad/ham- 2 sets of iso work.

    how can i adjust it ? My lifts have been stalemating recently and i think i need to add in a deload.
     
  7. lif

    lif New Member

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    From that article GTLifter posted i think it would be based on how many reps your doing as well and how heavy you are going.
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Intensity (weight) should be lowered as well, not just volume. Here is an example of a rep scheme for a 12-week cycle, you can see what happens to the total amount of volume on the deload weeks.

    [​IMG]
     
  9. lif

    lif New Member

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    Thats Sets X Reps, correct? And with the decreasing reps comes increasing weight I assume (aside from the unloading weeks)
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    The unload weeks are always lighter than the previous week (e.g. week 7 is lighter than week 7)....but the second 4 week cycle is heavier than the first, and the third 4 week cycle is heavier than the second.
     
  11. y1997

    y1997 Made in the U.S.S.R.

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    Does that apply to only your main compound excercises (bench, squat, dead, etc.) or to everything you do in the gym?
     
  12. lif

    lif New Member

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    Got it, thanks.
     
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