Stronglifts 5x5: How Much to Deload After Long Break

NoVatheNinja
NoVatheNinja Posts: 17 Member
in Fitness and Exercise
Hey guys, I have a serious question. I have been doing Stronglifts 5x5 for about six months now, but I have to take a 4-month break because I will not have access to a gym for a while (I've been using my school's gym). I am unable to join another gym due to commitments I have to make it other areas, so I have decided to do calisthenics so my gains will not suffer too greatly. When I return to the gym, I know I will have to deload and work back up to my max weight. My question is how much do I deload? 50% of my max? 30%? 25%? I appreciate any feedback.

Replies

  • halleymw
    halleymw Posts: 246 Member
    A four month break would result in a pretty big decrease in your strenght. It will be hard to predict where you will be , I think you will just have to pick a weight and see how you do. I would probably start at 25%, and if you can do it no problem, then go up.
    Mike
  • Cortelli
    Cortelli Posts: 1,369 Member
    You can look into bodyweight resistance training while away from the gym. Google "you are your own gym," checkout fitness blender, etc. Your strength and muscles will do better with continued resistance training over calisthenics even if you can't use the gym and progress through your SL5x5 program.
  • Firehawk734
    Firehawk734 Posts: 132 Member
    Why don't you just start with something you know is very light, and do sets of 5 adding 10-20lbs until you figure it out? It will take a week or two to get yourself back into gear.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    wow 4 months that would be crappy.

    I would personally do a 50% deload if I had to take that much time off, but along with that I would continue with other stregth training such as bodyweight or use dumbells at home etc.
  • NoVatheNinja
    NoVatheNinja Posts: 17 Member
    Actually, come to think about it, my brother has a barbell set. I could borrow it for the summer. Unfortunately the max weight I can go up to is 70 lbs., but I can just use these light weights to practice my form. Thanks, guys! I really appreciate your help :)

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