Deload weeks

RunDoozer

Ok. so after 13 weeks of Stronglifts my body is telling me that it needs a break. While I can still lift the weights with pretty good form it is obvious that my body is not quite recovering as fast as it should be right now. So I'm thinking it may be time for a needed deload. But not having ever done one I'm a little lost as to what it should look like.


http://www.bodybuildingfyi.com/deload-weeks-in-weightlifting/

http://forum.bodybuilding.com/showthread.php?t=121391461

It seems like from these articles that theyre doing 50- 60% of their working weight for a week then go back at it 100% the next week correct?

I guess I may be thinking about this wrong. I was thinking as a deload as taking a week and 20% off then restarting linear progression from there. Which would take me a long time to get back to working weight.

So I guess I should ask what everyone else's understanding of a deload week is.

From what I'm seeing I have these options.

A. Rest for a week then start back 100%
B. Light -60% workout week then go back 100% the next week
C. Deload by 10 percent and begin linear progression again.
D. Deload by 20 percent and begin linear progression again.
E. Something completely simple and obvious that has not occurred to me.

Not trying to win any races just trying to figure out what is going to push my body for an effective workout without killing it. I am kinda leaning towards option B. But as always your feed back is appreciated.

Right now I'm doing stronglifts 5x5. So the rate I would be loading weight back on would be 5 lbs per session unless I determined otherwise for some reason

BflSaberfan

Ok. so after 13 weeks of Stronglifts my body is telling me that it needs a break. While I can still lift the weights with pretty good form it is obvious that my body is not quite recovering as fast as it should be right now. So I'm thinking it may be time for a needed deload. But not having ever done one I'm a little lost as to what it should look like.


http://www.bodybuildingfyi.com/deload-weeks-in-weightlifting/

http://forum.bodybuilding.com/showthread.php?t=121391461

It seems like from these articles that theyre doing 50- 60% of their working weight for a week then go back at it 100% the next week correct?

I guess I may be thinking about this wrong. I was thinking as a deload as taking a week and 20% off then restarting linear progression from there. Which would take me a long time to get back to working weight.

So I guess I should ask what everyone else's understanding of a deload week is.

From what I'm seeing I have these options.

A. Rest for a week then start back 100%
B. Light -60% workout then go back 100% the next week
C. Deload by 10 percent and begin linear progression again.
D. Deload by 20 percent and begin linear progression again.
E. Something completely simple and obvious that has not occurred to me.

Not trying to win any races just trying to figure out what is going to push my body for an effective workout without killing it. I am kinda leaning towards option B. But as always your feed back is appreciated.

Right now I'm doing stronglifts 5x5. So the rate I would be loading weight back on would be 5 lbs per session unless I determined otherwise for some reason

I read an interesting article, if I can find it again I will post it. It was a bodybuilder type article and they recommended taking 1 week off per month. Cant give any personal experience, and I dont know that I would do it every month but sometimes your body just needs a rest and a break I think. I would just listen to my body.

taso42

In 5/3/1 theres's a deload week every 4th week, and basically you just do the warmup sets.

After 13 weeks of SL it's probably also time for you to reset the weight (id say reduce 10%). But only if you're failing sets and not progressing.

jayche

It's a deload week, it's not supposed to be stressful.
It's also a good time to practice your form.

RunDoozer

In 5/3/1 theres's a deload week every 4th week, and basically you just do the warmup sets.

After 13 weeks of SL it's probably also time for you to reset the weight (id say reduce 10%). But only if you're failing sets and not progressing.

I'm not failing sets but my legs just feel dead when I goto squat or deadlift.

kdiamond

I agree with the others, sounds like a deload week is in order for you.

bokodasu

Most recommendations I've read are either your B or D. I've done both - it *seems* like you'd make more progress backing off a little and then progressively loading, but when I tried it, doing a week (or 10 days) at 50% worked better for me. Try both, it's not like you only have this one week to experiment with.

taso42

I'm not failing sets but my legs just feel dead when I goto squat or deadlift.

in that case, take it easy for a week and pick back up. awesome streak you're on !

cwolfman13

In 5/3/1 theres's a deload week every 4th week, and basically you just do the warmup sets.

After 13 weeks of SL it's probably also time for you to reset the weight (id say reduce 10%). But only if you're failing sets and not progressing.

I'm not failing sets but my legs just feel dead when I goto squat or deadlift.

I'm taking this week off for this very reason...I'm friggin' shot.

CoachDreesTraining

Deloading is more for your CNS than for your muscles.

The younger kids that i use linear progression with, will deload every 4-6 weeks. I'll cut out any high impact stuff to give their tendons a chance to recover if they have a slight injury, but I'll keep the volume high (maybe even increase it slightly). So, instead of doing 75-95% of their 1RM maybe they'll do 70-85%.

It's a good chance to work on form and build some muscular endurance.