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Deload?

nutandbutter
nutandbutter Posts: 447
edited November 2024 in Social Groups
I'm definitely thinking I need to deload this week. I thought I could wait until next week but I'm feeling fatigued and my shoulder has been sore intermittently for the last week. How often do you deload and what's your routine look like during it?

Replies

  • chrisdavey
    chrisdavey Posts: 9,834 Member
    My program is based on 11 week cycles with 2 week breaks in between to do "whatever". Then the first 2 weeks are a bit lighter with more volume so that is a bit of a deload.

    If I'm feeling sore, I will go light though as it's not worth risking injury. Need to listen to you're body.
  • joejccva71
    joejccva71 Posts: 2,985 Member
    I do a deload week once every 6 weeks. My deloads are usually doing half sets with half weight. Other people sometimes take the whole week completely off.
  • gp79
    gp79 Posts: 1,799 Member
    I deload when I'm failing to make progress on my lifts and/or my form is suffering. Usually they go hand in hand.
  • nutandbutter
    nutandbutter Posts: 447
    Thanks everyone! I did compound lifts only, 60% for 3x5-8. I just kept telling myself that my body needs this break. I'm also doing a lot of foam rolling. Confession: I've been lifting heavy since September and this is my first deload. However, I feel like I've only really been pushing myself hard for this past month.
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    I tend to deload every 12 weeks or so but I do at least 5 days completely off, no lifting at all.

    I also try to schedule these around travel or other personal life events that make deloading convenient. For example, I'll be traveling to Baton Rouge at the end of April so I'll take completely off of lifting and that will be my deload.

    I think deloading is a damn good idea.

    Some info here, although I suspect you've read this:
    http://forum.bodybuilding.com/showthread.php?t=121391461
  • nutandbutter
    nutandbutter Posts: 447
    I tend to deload every 12 weeks or so but I do at least 5 days completely off, no lifting at all.

    I also try to schedule these around travel or other personal life events that make deloading convenient. For example, I'll be traveling to Baton Rouge at the end of April so I'll take completely off of lifting and that will be my deload.

    I think deloading is a damn good idea.

    Some info here, although I suspect you've read this:
    http://forum.bodybuilding.com/showthread.php?t=121391461

    Yep, I already did. But it's a great read! :-)
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