Guide to De-Loading and Resting

joejccva71

There are dozens of training and exercise routines, workouts, and tips on this site. One tip that I have not seen thoroughly discussed is de-loading and resting.

Let me explain what de-loading actually is:

De-loading is a reduction in intensity and/or volume with weight training that gives the body a break and let's it recover from fatigue so you may progress further. Lifting weights puts a hurting not just on your muscles, but also on your tendons, joints, ligaments and MOST of all your central nervous system. People truely underestimate what stress can cause on your CNS that when they stall or hit plateaus they wonder why.

When should you de-load? That depends on how much volume you do on your training. If you are weight training 5 days a week with 2 days off, then you should probably de-load every 6 weeks. If you train with weights 7 days a week (even if it's light intensity), then de-load every 4 weeks. Every 6 weeks is a optimal.

Also there are signs that your body will tell you when you should de-load: (Other than if you regularly train)

- If you are feeling fatigued in the gym, always tired during the day outside of the gym, or you don't even feel like training then you are in dire need of a de-load week.
- Your lift progression has stalled to a screeching halt fo a 1-2 week period.
- Your joints and ligaments are always tender and/or hurting.

How long do you de-load for? You should de-load for 1 week.

How should you perform your de-load? You can do this in a number of ways.

De-load Method 1: Train with 50% of your weight, but do the same volume of sets/reps.
De-load Method 2: Train with 50% of your volume, but with the same weight. (Do half the amount of sets and half the amount of reps)
De-load Method 3: Train with BOTH 50% of your weight AND volume, and do more cardio during that week.
De-load Method 4: Take the entire week off from WEIGHT training, but still do your cardio.

What will you gain by de-loading? You will be giving your central nervous system a very nice and awaited break. Also you will come back to the normal weight training slightly stronger and more energized than before.

Make sure you get between 7-8 hours of sleep every night regardless if you are doing a de-load week or not.