Deloading

[Braveheart04]

Could someone tell me what they think about the benefits of deloading? How often do you do it? What percentages and or exercises do you use when doing it?

[Doc.Sust]

deloading is more or less active rest. i use it every 4th wk and 2-3 wks before a contest or maxing.3-5 sets of using 3 reps for the press 2 reps for the squats and 1 to 2 reps for the dead. percent used is anywhere from 35% - 55% approximately. more questions on deloading and how and when can be answered at www.elitefts.com

[Braveheart04]

Doc. what do you see as the benefits of deloading?

[Doc.Sust]

Doc. what do you see as the benefits of deloading?

recovery! rest is needed for the CNS and the musculo-skeletal system when training with percents close to or above 90% and/or crazy band tension/chains. beating yourself silly all the damn time and never recovering and never rotating exercises will stop you from making gains!!!!! i have learned in the last few years that overtraining is the number one reason for plateau's and lack of improvement in strength training. less volume and rest help tremendously and are absolutely necessary!!! these idiots that try to follow these high volume six day a wk routine, trying to follow arnold's old routines and other archaic programs, never changing the routine, never changing the exercises,never taking a rest, never trying to find or strengthen their weaknesses, and using crazy volume all the time are the ones who never make any gains!

[NASAKYCHAIRMAN]

Could someone tell me what they think about the benefits of deloading? How often do you do it? What percentages and or exercises do you use when doing it?

I always deload:
1. after a heavy max effort day
2. 1-week before a bp meet
3. after a bp meet.

I just use lighter weight.


TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

[Braveheart04]

Thanks guys! One more thing, do you think the deload principle should be applied to cardio as well? What I mean is, if you do intense cardio, should you deload from that as well occasionally?

[Squatman51]

i use to just take a week off and do nothing to recover but now i de-load instead.....my question is do you guys ever take a week off to recover or just de-load for a 1-2 weeks and then hit the weights again

[Doc.Sust]

i use to just take a week off and do nothing to recover but now i de-load instead.....my question is do you guys ever take a week off to recover or just de-load for a 1-2 weeks and then hit the weights again

i deload every 4wks while i train.in training i would really only take a wk off if i was completely burned out or if i am hurt(low back strain, severe shoulder strain etc etc) it happens very rarely. 2 wks out from a meet i have deload wk. the next wk i completely take off. following wk is the meet wk. the wk after i take another complete wk off.

i also now decided when i go on vacation, i take the wk off. i used to go and find a gym and completely ruin my vacation for myself and whoever i was with. that was stupid. 9 out of 10 times when you try to find a gym when on vacation, you end up in a crappy place where you cant really workout anyway.