Deload

[millenium girl]

Do you guys do a deloading week from time to time? Here an article about it.

For the most part, lifting heavy is is the way to go. Most people don't challenge themselves enough in the weight room and consequently, don't see the results they are looking for.

The body responds best to change and variations in lifting routines. Regular changes in weight, volume, exercise order and muscle groups worked is the most effective way to achieve your desired physique.
However, it is also extremely important to have hard weeks and easier weeks. The easier weeks are called Deloading. Deloading is when you decrease weight and increase reps approximately every 4 weeks in your lifting program, for one week. Or when your body tells you it's time to take it easy.

Deloading is important because:
-The muscles need to break without having to take too much time off. You already have your rest days in between workouts. Deloading is a way to re-charge without having to take whole weeks off entirely.
-Heavy lifting for an extended period of time can overload the nervous system.
-Change and variety ensures success. Don't think of deloading as retrogressive. Think of it as a change in routine
-Prevents over training and mental burnout
-Increases progress
-Prevents over training injuries
-Increases motivation. Doing the same type of routine gets kinda stale!
For Example:
If you are training at a high intensity of 6-8 reps for 4 weeks then you need a deloading week. Increase your reps to 12-15 and decrease the weight and amount of sets. You are NOT training to failure. You are still training until it burns. Just not until you can't go on anymore. If you are training at an 80-90% intensity, a deloading week would be at a 55-65% intensity.
The two most important things to do to obtain a great body is to always challenge yourself but also give yourself a chance to rest, so you grow back stronger!


Article Source: http://EzineArticles.com/1136604

 

[A.B]

"deloading" is good... but generally I have a few light days every few weeks and not a dedicated week of it.... then every so many months a week off usually vacation time..

 

[liftsiron]

Good post, I don't think any of us should try to go all out all the time.

 

[basskiller]

Changing up keeps your muscles "guessing"

 

[beast]

I don't see the gym as tampons. I don't believe in light days and heavy days. I do believe in high volume which of course you have to lift a bit lighter for 20 reps but I never de-load or lift light just to recover. Thats what days off are for. My 2cents.

 

[Darkness]

Depending on what kind if training you do, I think reloading can be important. I think it works best when you use bands and drop the weight. You do that for a week and it seems to solve some problems.

 

[Dawgpound_Hank]

It's always been 110% all-out every time I hit the iron.

 

[Darkness]

It's always been 110% all-out every time I hit the iron.

Do you think you'd benefit from letting the fast twitch fibers catch up every now and then? Or do you incorporate this into your training ?

 

[Dawgpound_Hank]

Do you think you'd benefit from letting the fast twitch fibers catch up every now and then? Or do you incorporate this into your training ?

Don't have a clue of what you said.lol :laugh:

If you are suggesting that perhaps the fast twitch are burnt out from always busting ass, then I would say when I speak of "busting ass", that doesn't mean maxing out on singles, triples, etc, but more like going all-out in a rep range of 8-20 reps, depending on said exercise, which I find best to build muscle. EVERY workout I try to set a new PR on EVERY work-set of EVERY exercise. That's how I have always trained - be it a new PR of 5 more lbs or 1 more rep than before. Obviously that doesn't happen, or I would be benching 2000lbs and squatting 5000 after all these years haha. But the point is, I TRY.