When do you know it's time to deload?

Crowhorse

I've been doing Strong Lifts 5x5 (on a deficit) twice a week for a few months and upped it to 3 times a week about a month ago. I'm at the end of 3 months now.

I've gone from 95lb squat to a 140lb squat, but it's stayed at that weight the last couple weeks. I started doing them today (after the weekend break) and I was on the third rep of the first set at 140 when I thought "I just can't do this today." It was really a struggle, not like the previous two weeks. I dropped the weight down to 125 and started the set over and finished out at that weight.

When you feel like that, is it time for a deload? How long should you deload and after the deload would you go back to the 140lbs or creep it back up to that weight again?

Personally, I think I've about hit my max weights on all the exercises while on a deficit, but I'm not done losing and not ready to work on gaining.

n3ver3nder

Once you've failed the weights for 3 workouts in a row, generally. Lifting on a deficit can often feel like ****, so don't get down hearted, just have a go again at the same weight next time.
*If* you fail the weight 3 times, drop it down to about 130lb and start building back up again (adding weight every workout again) until failure occurs. This time when you deload switch your sets/reps to 3x5, and increase the weight again. The next time you fail, it's time to take a look at different programming options. Personally I prefer the Texas Method, but cross that bridge when you get to it.

Things that may make lifting on a deficit more bearable;

-Time your carb intake around training - a small amount pre and peri workout, and the bulk of your carbs after training.
-Make sure your form is correct, any technique flaws will hinder progress prematurely (see the form check thread here)
-Consider pre-workout supplementation, i.e caffeine.

Crowhorse

Thanks for the response. I'll have to try that.

DopeItUp

Depends on your age, your training level, your calorie intake, your "other" activities (doing cardio on off-days, strenuous job, etc).

I would say every 4-12 weeks is a good range. Every 4th week for me is a deload week but I am:

1) Not a teenager anymore
2) Somewhat advanced in my training at this point
3) Currently in a deficit
4) In a pretty intense training program (5/3/1 which specifically calls for a deload week every 4th week anyway)

Someone who is new to training and/or younger for example, can probably go a lot longer without deloads.

As for your situation, if your weights are moving backwards, you probably should have taken a rest week and/or deload about....a month ago. If you've gone 3 months without a break, it's time.

_errata_

Depends on your age, your training level, your calorie intake, your "other" activities (doing cardio on off-days, strenuous job, etc).

I would say every 4-12 weeks is a good range. Every 4th week for me is a deload week but I am:

1) Not a teenager anymore
2) Somewhat advanced in my training at this point
3) Currently in a deficit
4) In a pretty intense training program (5/3/1 which specifically calls for a deload week every 4th week anyway)

Someone who is new to training and/or younger for example, can probably go a lot longer without deloads.

As for your situation, if your weights are moving backwards, you probably should have taken a rest week and/or deload about....a month ago. If you've gone 3 months without a break, it's time.

Two great posts. To echo what Dope is saying and add context, I do a variant of 5/3/1, and the end of each cycle ALWAYS ends in a deload. I think you should deload as a preventative measure rather than reactive; that is, don't wait for overtraining to occur. Wendler also recommends eating everything in sight on deload weeks... I also think a dieting deload is good advice.

Crowhorse

So, how much should I deload?

_benjammin

So, how much should I deload?

~10%

DopeItUp

So, how much should I deload?

~10%

That's what I do. Take a rest week, then come back with 10% less weight and work your way back up maybe?

_errata_

The deload for 5/3/1 is 40%, 50%, and 60% of your 1RM of each respective set. It always occurs on the 4th week. You can take a week off if you want. The point is that a deload is giving your muscles a break to recover. That's why I mentioned doing a diet deload as well.

It gives your muscles even more nutrients to help the recovery process as well as allowing your body time to reset it's hormones for the next cycle. Lyle McDonald actually has some good articles about "taking a break" from dieting and I think those principles are very useful when applied in conjunction with a lifting deload.