Are Deload Weeks really needed?
tempest501
Posts: 329 Member
Hi,
I was recently told by a guy in my gym about Deload weeks. He told me basically I should be either doing a deload week or taking a week off from doing weights every 6-8 weeks. Is there any truth in this? He said its to give the body some time off to recover so can make more gains later but I dont know.
Would love to hear peoples thoughts on this.
Peace
I was recently told by a guy in my gym about Deload weeks. He told me basically I should be either doing a deload week or taking a week off from doing weights every 6-8 weeks. Is there any truth in this? He said its to give the body some time off to recover so can make more gains later but I dont know.
Would love to hear peoples thoughts on this.
Peace
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Replies
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Mostly I use life's natural interruptions for this. Like Christmas, and getting the flu. Then I can take time off, or reduce my training volume, without feeling off track.0
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Most high end strength programs include a planned deload, or light load week.0
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Deloads are absolutely essential!0
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I crash and burn without them.
I kind of also think that if I don't feel I need one, I probably wasn't going hard enough on thr other weeks.0 -
Yes. The frequency will depend on a bunch of things including your training intensity, age , etc, but they are still very important to give your CNS a break.0
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Only if you want to keep progressing and avoid injury.0
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Agreed!Only if you want to keep progressing and avoid injury.0 -
Couldn't I just give 60% all the time instead?0
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how long have you been working out and at what intensity level? if you're fairly novice, you can probably keep chugging through until you stall a few times. but there is absolutely nothing wrong with taking a week here and there to go easy. sometimes life just makes this happen naturally when we have travel or something that we need to do that keeps us away from the gym for a week.0
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Couldn't I just give 60% all the time instead?
You, sure. People who are serious about fitness probably don't want to go that route, though.
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*throws popcorn*Couldn't I just give 60% all the time instead?
You, sure. People who are serious about fitness probably don't want to go that route, though.0 -
Couldn't I just give 60% all the time instead?
You, sure. People who are serious about fitness probably don't want to go that route, though.
(Ouch. Your words, they sting.)
ETA: Before anyone gets the wrong idea, I did not interpret her comment as attacking, mocking or otherwise insulting me in any way, so is therefore not a violation of Community Guideline #1. It was not disrespectful and not a violation of Community Guideline #4. I did not feel belittled, so it is not a violation of Community Guideline #6. Further, I did not believe her comment was in violation of any of the other Community Guidelines not specifically mentioned by number.
Nonetheless, if anybody needs me, I'll be over in the corner...in the fetal position...sobbing.0 -
yeah, eventually you would hit nerve fatigue and start to decline in performance as well as other things. Deload weeks are both a thing I dislike but need when they do come.0
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Couldn't I just give 60% all the time instead?
You, sure. People who are serious about fitness probably don't want to go that route, though.
(Ouch. Your words, they sting.)
ETA: Before anyone gets the wrong idea, I did not interpret her comment as attacking, mocking or otherwise insulting me in any way, so is therefore not a violation of Community Guideline #1. It was not disrespectful and not a violation of Community Guideline #4. I did not feel belittled, so it is not a violation of Community Guideline #6. Further, I did not believe her comment was in violation of any of the other Community Guidelines not specifically mentioned by number.
Nonetheless, if anybody needs me, I'll be over in the corner...in the fetal position...sobbing.
However, your assumption that I needed some explanation regarding her obvious playful banter was an insult to my personal intelligence and sarcasm and frivolity meter and therefore is currently being reported.0 -
Couldn't I just give 60% all the time instead?
You, sure. People who are serious about fitness probably don't want to go that route, though.
(Ouch. Your words, they sting.)
ETA: Before anyone gets the wrong idea, I did not interpret her comment as attacking, mocking or otherwise insulting me in any way, so is therefore not a violation of Community Guideline #1. It was not disrespectful and not a violation of Community Guideline #4. I did not feel belittled, so it is not a violation of Community Guideline #6. Further, I did not believe her comment was in violation of any of the other Community Guidelines not specifically mentioned by number.
Nonetheless, if anybody needs me, I'll be over in the corner...in the fetal position...sobbing.
However, your assumption that I needed some explanation regarding her obvious playful banter was an insult to my personal intelligence and sarcasm and frivolity meter and therefore is currently being reported.
If only obvious playful banter was obvious to everyone on MFP, we wouldn't have so many people tip-toeing around with two strikes.0 -
Couldn't I just give 60% all the time instead?
You, sure. People who are serious about fitness probably don't want to go that route, though.
(Ouch. Your words, they sting.)
ETA: Before anyone gets the wrong idea, I did not interpret her comment as attacking, mocking or otherwise insulting me in any way, so is therefore not a violation of Community Guideline #1. It was not disrespectful and not a violation of Community Guideline #4. I did not feel belittled, so it is not a violation of Community Guideline #6. Further, I did not believe her comment was in violation of any of the other Community Guidelines not specifically mentioned by number.
Nonetheless, if anybody needs me, I'll be over in the corner...in the fetal position...sobbing.
However, your assumption that I needed some explanation regarding her obvious playful banter was an insult to my personal intelligence and sarcasm and frivolity meter and therefore is currently being reported.
If only obvious playful banter was obvious to everyone on MFP, we wouldn't have so many people tip-toeing around with two strikes.
I don't think I've ever gotten a strike. *adjusts halo* I'm sure that'll change with you on my friend list.0 -
I did heavy load workouts for a period of 68 out of 72 days on end recently.
I took a ten day period where I lightened the weights and only worked out six of the days.
Hit the hard stuff again tonight and I feel a TON better!0 -
Hi,
I was recently told by a guy in my gym about Deload weeks. He told me basically I should be either doing a deload week or taking a week off from doing weights every 6-8 weeks. Is there any truth in this? He said its to give the body some time off to recover so can make more gains later but I dont know.
Would love to hear peoples thoughts on this.
Peace
You'll probably be very surprised how much stronger you come back.
Same advice applies to endurance cardio too.
It's not until you come back so much stronger that you realize your rest days, or split routines, ect, weren't really giving you the rest you thought they were.
Do it. Enjoy the time just walking some trails. Move some big limbs if you need to.0 -
Thanks guys.
I have been weight train for about 6 months now. So if I plan a week off every 8 weeks is this sufficient? Thing I don't think doing a deload would work for Me as my personality is go as hard as I can or not at all so I am thinking if I am goona go light I may as well take the time off and do other stuff with family' etc. as if I go gym will prob just say screw it and pile on weight lol0 -
I am so glad you asked this question. I was just thinking about this earlier today. Up until now, I have done mostly cardio.... mostly running and cycling (I'm a triathlete). A recovery week is recommended every 4 weeks when trying to train for triathlons, etc. I am now trying to focus more of my time on lifting and I was curious about this.
So what does deload actually mean? How long is it? Do you stop altogether or just scale back for a while? Thanks for all the info!!!0 -
I have been weight train for about 6 months now. So if I plan a week off every 8 weeks is this sufficient? Thing I don't think doing a deload would work for Me as my personality is go as hard as I can or not at all so I am thinking if I am goona go light I may as well take the time off and do other stuff with family' etc. as if I go gym will prob just say screw it and pile on weight lol
In that case, every 6 weeks for sure. The harder you go, the more frequent should be a good rest.
No different than good intervals are hard for brief, recovery for 3-4 x the time. Or hard day of lifting is followed by rest day to allow repair.
You've got other systems needing a rest, and if normal routine is all out each time, need more frequent rests.
If still eating at deficit, make sure that week you go down on calories a tad.0 -
I have been weight train for about 6 months now. So if I plan a week off every 8 weeks is this sufficient? Thing I don't think doing a deload would work for Me as my personality is go as hard as I can or not at all so I am thinking if I am goona go light I may as well take the time off and do other stuff with family' etc. as if I go gym will prob just say screw it and pile on weight lol
In that case, every 6 weeks for sure. The harder you go, the more frequent should be a good rest.
No different than good intervals are hard for brief, recovery for 3-4 x the time. Or hard day of lifting is followed by rest day to allow repair.
You've got other systems needing a rest, and if normal routine is all out each time, need more frequent rests.
If still eating at deficit, make sure that week you go down on calories a tad.
This is what I am currently doing:
Wed: Back Workout
5x8 Lat Pulldown 55kg
5x8 MTS Unilaterral Row 60 kg
5x8 MTS Frt Pulldown 80kg
5x8 Rear Delt Fly 47kg
HIIT cardio for 25 mins on Bike or Cross Trainer
Fri: Chest
5x8 Incline Chest Machine 50kg
5x8 Chest Press Machine 60kg
5x8 Chest Fly 47kg
3x20 Pressups
3x20 Situps
HIIT cardio for 25 mins on Bike or Cross Trainer
Sat: Arms
5x8 Hammer Curls with Dumbells 10kg each
5x8 Bicep Curls with Dumbells 10kg Each
5x8 Underhand Grip Pull ups with 12kg assistance
5x8 Tricep Dips
Dropset Tricep Cable Push Down Starting at 35kg
3x20 Press Ups
3x 30-45 Sec Planks
Steady Cardio for 25 Mins
Sun: Shoulders
5x8 Standing Shoulder Press with Dumbells 10kg each
5x8 Side Raises Dumbells 5kg each
5x8 Shrugs Dumbells 10kg each
5x8 Shoulder Press Machine 70kg
5x8 Frt Shoulder Press 40kg
6x20 Mixture of Pressups, Situps and planks
Then 25 mins of steady Cardio
Sat and sunday I workout fasted. No Legs at the moment as have a hamstring injury that I want to get right but then I throw legs in with my arm day. The plan is to carry on with the above for 7 weeks then take the 8 week for rest. Does this sounds good? Then start process again but will be doing 3x12 or failure then after the next week off go back to 5x8.
I was eating in adeficit but as I hit a plateau I took people advice and have returned to amintenance calories for at least 2 weeks but I am thinking of carrying on at maintence and maybe trying to go on a min bulk to aid future fat loss. Been doing it a week so far and have gained three pounds but bodyfat gone down so I think the weight is prob just water or the extra food in my system.0 -
Where are the squats and deadlifts?0
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Where are the squats and deadlifts?
As I said I am not working Legs at the moment due to recovering from an injury to my hamstring. That said because of a back condition I do not do Deadlifts. I do squats but with light weight most of leg work done with Leg press due to lower back injury that will never get better.0 -
Where are the squats and deadlifts?
As I said I am not working Legs at the moment due to recovering from an injury to my hamstring. That said because of a back condition I do not do Deadlifts. I do squats but with light weight most of leg work done with Leg press due to lower back injury that will never get better.
sorry missed that bit. what i get for replying to forum posts pre-caffeine.
back on topic, your plan does sound fine. i don't think you need to get to scientific with deloads. just go easy or take a break. perhaps use the time to some alternate exercises that you don't normally do.0 -
Where are the squats and deadlifts?
As I said I am not working Legs at the moment due to recovering from an injury to my hamstring. That said because of a back condition I do not do Deadlifts. I do squats but with light weight most of leg work done with Leg press due to lower back injury that will never get better.
I hear you...I have boney parts falling out of my spine :P I gotta say, the squats have been treating me great...but I hate them. Except if you give me something to swing, then woopiee the fun. I think I need to buy some kettle bells.0 -
Deload weeks are not required. Light days are. A deload week is merely one way to skin the cat, there are other periodization plans that do not require taking a week off. Rest weeks are needed because the periodization plan does not adequately address fatigue (as is the case with a linear progression), or an easy week is part of the overall periodization (as with 5/3/1).
A good dual factor periodation like an upper-lower split with intensity-volume-recovery days does not require a rest week. You get a half week of active rest for every week of hard work. You can follow that for a long time without any sort of burnout.
The key though it to learn to let light days be light. Never work past slowing bar speed on light days.0 -
Mostly I use life's natural interruptions for this. Like Christmas, and getting the flu. Then I can take time off, or reduce my training volume, without feeling off track.
Me too - when aunt flo is in town.0 -
Deload weeks are not required. Light days are. A deload week is merely one way to skin the cat, there are other periodization plans that do not require taking a week off. Rest weeks are needed because the periodization plan does not adequately address fatigue (as is the case with a linear progression), or an easy week is part of the overall periodization (as with 5/3/1).
A good dual factor periodation like an upper-lower split with intensity-volume-recovery days does not require a rest week. You get a half week of active rest for every week of hard work. You can follow that for a long time without any sort of burnout.
The key though it to learn to let light days be light. Never work past slowing bar speed on light days.
This is what my problem would be I find it very hard to go light, which is why i think if I am gonna do this I will just take a week off Weights, I will still go do some cardio or something maybe some body weight excercises. If I try deload I know Ill just end up piling on weights in search of that pump/burn lol.0 -
Weight training (and to a limited extent, running & cycling) tears muscle down & sends the debris to the kidneys to be filtered out and excreted. It also causes inflammation in muscles and tendons.
Deloading is important in order to allow your damaged muscles/tendons to rebuild & heal. (The tendons have a limited amount of blood flow & need longer to repair.) Also the kidneys need time to catch up & drinking lots of pure water is a good idea.
Another consideration is if you over train you will eventually lose mass and strength. You are also subject to sniffles and the common cold due to the fact that the kidneys are over burdened and your resistance to infection is compromised.
Also do not take NSAIDs. NSAIDs constrict blood vessels, can increase blood pressure, and cause irreversible renal failure.0
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