when does a deload week become necessary?

victoriannsays

I'm new to lifting. Started SL 5x5 roughly 6 weeks ago.. My lifts aren't extremely heavy at this point, but when does my body deserve a break? Just need a little clarification about deload weeks and why they are necessary. Should cardio be avoided during deload weeks? It is still too soon for me to worry about this?

Chief_Rocka

On programs with linear progression like stronglifts, you should deload when you're no longer able to add weight to the bar.

As far as cardio, I would err on the side of getting more rest and skip it. If you feel you must do something, keep it low-moderate intensity.

Sarauk2sf

There are two main 'deloads'

1) where you have a total lifting break for a week or so
2) where you drop the weight and or volume to give your CNS a bit of a break.

The 'time' is completely individual and will be impacted by your training intensity, diet, age etc. Your body will pretty much tell you when it needs a break.

I usually do a full break every 12 weeks or so. My program has regularly scheduled deloads every 4 weeks, where the main lifts are at 50% 1RM (this is really to give your CNS a break without stopping training).

You also have deloading of the weights when you stall in a particular lift as Rock has explained.

Agree with Rock on the cardio.

victoriannsays

Thanks guys. I guess ill see where the next 2 weeks take me and see how my body feels

ArroganceInStep

As Sara said, it's very individual and depends entirely on how you program. Some folks are able to program such that they almost never need one, others need it more regularly. For programs where you're always loading, deload when you miss a lift. Otherwise, generally speaking, when you dread going to the gym and feel like recycled dog crap all the time, take a break.

oldernotwiser

Mehdi of Strong Lifts recommends that you deload after failing to complete reps 3 times. That's 3 sessions of a specific exercise rather than 3 sets in a row. Take 20% off the weight and work your way back up again.

Babeskeez

Glad to see this thread. I am on week 4 of SL and I just did NOT feel it this week. I did Monday and have not been in the gym since then. I am just tired. Part of it is TOM. I think even if I went in today though, I wouldnt have a good day. Anyway, glad you brought this up. Guess it will be my deload week!

haroon_awan

There is advice from this guy here:

http://www.youtube.com/watch?v=Q4n3JE2GpBE
http://www.youtube.com/watch?v=KnoxdfsJWNk

Sarauk2sf

Glad to see this thread. I am on week 4 of SL and I just did NOT feel it this week. I did Monday and have not been in the gym since then. I am just tired. Part of it is TOM. I think even if I went in today though, I wouldnt have a good day. Anyway, glad you brought this up. Guess it will be my deload week!

You should listen to your body, but 4 weeks is not a long time before a full training break. I would suggest that you look to reduce the weights and have a 'light week' or at least work on form rather than doing a full break (unless you are ill obviously).

Babeskeez

Glad to see this thread. I am on week 4 of SL and I just did NOT feel it this week. I did Monday and have not been in the gym since then. I am just tired. Part of it is TOM. I think even if I went in today though, I wouldnt have a good day. Anyway, glad you brought this up. Guess it will be my deload week!

You should listen to your body, but 4 weeks is not a long time before a full training break. I would suggest that you look to reduce the weights and have a 'light week' or at least work on form rather than doing a full break (unless you are ill obviously).

Thank you! I dont plan on stopping completely. Ill be working out tonight most likely or tomorrow.

mareeee1234

Bump