What is your "Deload" routie?

Chieflrg

I thinking about incorporating a deload week into my lifting routine for the first time in 30 years. Following Mehdi's 5's routine right now, but am probably going to switch to 5/3/1 or something of the like in the next week or two in which I am going to stop eating at a deficit & start adding just a touch of muscle.

I think it will help with gains as well as give my joints a less stressful week on a regular basis as I suffer from a joint disease that causes swelling and pain pretty much 24/7.

Anybody with experience deloading have some advice?

SenseiCole

I had no idea what you were talking about so I had a look at Mr Google aka Google and found this.

not sure if it will help you, however I now kinda know what you are talking about

http://www.tonygentilcore.com/blog/the-deload-week-and-why-you-should-use-it/



anyone can add me

ChrisLindsay9

I had a deload a few weeks back. I didn't like it at the time, but I'm glad I did it. From my reading and talking with others, you can deload a few different ways, some of which is dependent on your current weight training program. Do you base your program around full body, lifts, or muscle group split schedule, or a hybrid version of these? Some people just take a few extra days off and then start back up again. Others do their normal routine, but shave a bit off the weight and sets/reps. And some go heavy on one exercise, and light on the rest.

I basically did all of my heavy compound/lift exercises at 75-80%, and my isolation/accessory work at 90%. I also knocked a set off my exercises as well. I still did bodyweight stuff at full capacity (push-ups, pull-ups, etc.) though. It was odd leaving the gym with some fuel left in the tank, but when I came back the next week, I felt mentally and physically fresh. And I had some PRs in several areas.

I read a few articles on T-Nation about deloading, that seemed pretty helpful. Good luck with the deload!

Chieflrg

Right now only back squats, DL, bent rows, bench, & OH press. I throw in some dips, pull ups, and dumbell curls/OH tri in the mix when feeling it.

Getting close to maxing on some of the compound other than squats which I should be 300lbs by end of week, pretty sure I have a couple more weeks, just trying to plan it out before a stall.


I thinking about just do my routine but shaving down the weight. Wasn't sure what the norm was to drop if it was around 60% on first set or what have you.

JNick77

Sometimes people confuse taking days off and / or a reset with a de-load. A de-load is pretty much doing the same core exercises at a very light weight, maybe 40% of what you would normally do and also reducing the overall volume. A de-load is not meant to be an off week, just a very low volume and low intensity week.

Chieflrg

Sometimes people confuse taking days off and / or a reset with a de-load. A de-load is pretty much doing the same core exercises at a very light weight, maybe 40% of what you would normally do and also reducing the overall volume. A de-load is not meant to be an off week, just a very low volume and low intensity week.

That is how I understand it and the reasoning I'm interested in it. I more interested in the % and if some people have a routine where they still might start at 1st set at 50-60% and bring it up to something in the lines of 75%-80% by 4th set and skip a fifth overall of working sets.

Or do they stick to lines of 40% of their 1RM.

taso42

With 5/3/1 the prescribed deload is doing just the warmup sets. - that's a set at 40%, 50%, and 60% of training max. The text is a little bit ambiguous about this, but I do each set twice. Then I typically do the assistance work at reduced weight, and for, say, 3 sets, rather than 5. You don't have to be too scientific about this. It's a deload. That means, take it easy and don't push yourself too hard.

JNick77

Sometimes people confuse taking days off and / or a reset with a de-load. A de-load is pretty much doing the same core exercises at a very light weight, maybe 40% of what you would normally do and also reducing the overall volume. A de-load is not meant to be an off week, just a very low volume and low intensity week.

That is how I understand it and the reasoning I'm interested in it. I more interested in the % and if some people have a routine where they still might start at 1st set at 50-60% and bring it up to something in the lines of 75%-80% by 4th set and skip a fifth overall of working sets.

Or do they stick to lines of 40% of their 1RM.

You'll want to keep within 40% to 60% at most, low reps, low sets. Think of it as an "active-recovery" week. You can also do short sets of plyometrics a couple days a week. Do a circuit like,

a1. Plyo-push-ups 2 - 3 reps
a2. Broad Jumps 2 - 3 reps
a3. Frog Jumps 2 - 3 reps
a4. Medicine Ball Slams 2 -3 reps

Repeat the circuit until you think you've had your best set and you feel like your next set won't be as good as the last and then stop. Again, the focus is "active-recovery".

ahmadfahmy

during my deload i just do resistance band work and hill sprints

Chieflrg

Do a circuit like,

a1. Plyo-push-ups 2 - 3 reps
a2. Broad Jumps 2 - 3 reps
a3. Frog Jumps 2 - 3 reps
a4. Medicine Ball Slams 2 -3 reps

Repeat the circuit until you think you've had your best set and you feel like your next set won't be as good as the last and then stop. Again, the focus is "active-recovery".

I no longer can do those because of my joint disease. I basically concentrate on the big compounds as those are easier on my joints.

Chieflrg

during my deload i just do resistance band work and hill sprints

I usually run at least 5k a day, when my knees need a little rest I throw in hill sprints which are awesome all around!