How often do you deload??

pinggolfer96
pinggolfer96 Posts: 2,248 Member
edited December 2024 in Fitness and Exercise
just curious as to how often everyone deloads or takes it a little easy for a week or so. I personally used to do it every 4-6 weeks, but just realized I haven't had one in 4+ months...maybe 6! And that's training 5 days a week w/ a physical job 3-5 days a week. I'm definitely feeling one, but at the same time it's hard to go to the gym and not wanting to absolutely crush it!!! Lol

Just curious on seeing how often some of you deload or take it easy?

Replies

  • StealthHealth
    StealthHealth Posts: 2,417 Member
    I'm in a similar situation to you - used to be every 6 weeks but much less now. I tend to go by how feel and holidays often impose a kind of deload week or 2.

    I've noticed that I crave them when cutting but not at all when bulking.
  • Erik8484
    Erik8484 Posts: 458 Member
    My program has me doing 3 weeks strength, 1 week deload, rinse & repeat (albeit with a minor mixup of exercises every 4 weeks).

    I'm happy with it, i find heavy squatting and deadlifting taxing on the knees. Its not the most efficient schedule ever though.
  • CarlKRobbo
    CarlKRobbo Posts: 390 Member
    pinggolfer96 wrote: »
    just curious as to how often everyone deloads or takes it a little easy for a week or so. I personally used to do it every 4-6 weeks, but just realized I haven't had one in 4+ months...maybe 6! And that's training 5 days a week w/ a physical job 3-5 days a week. I'm definitely feeling one, but at the same time it's hard to go to the gym and not wanting to absolutely crush it!!! Lol

    Just curious on seeing how often some of you deload or take it easy?

    I feel your pain... I try to deload, then decide to stick 60% max + up, and bust out 20 reps, or worse. Max reps then drop sets. Purely as i find typical deloads a bit boring.

    I'm in limbo as to if i do one ATM, may have an enforced one due to niggles, bar that, i was looking at 12 week cycles on my program, and deloading the last
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    CarlKRobbo wrote: »
    pinggolfer96 wrote: »
    just curious as to how often everyone deloads or takes it a little easy for a week or so. I personally used to do it every 4-6 weeks, but just realized I haven't had one in 4+ months...maybe 6! And that's training 5 days a week w/ a physical job 3-5 days a week. I'm definitely feeling one, but at the same time it's hard to go to the gym and not wanting to absolutely crush it!!! Lol

    Just curious on seeing how often some of you deload or take it easy?

    I feel your pain... I try to deload, then decide to stick 60% max + up, and bust out 20 reps, or worse. Max reps then drop sets. Purely as i find typical deloads a bit boring.

    I'm in limbo as to if i do one ATM, may have an enforced one due to niggles, bar that, i was looking at 12 week cycles on my program, and deloading the last

    Haha.. guilty of this. I planned my last deload to be 60% 1RM, set the bar up, did a first set of god knows how many reps and then crossed out the word "Deload Week" in my training record and wrote "Volume Week".
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    I only slow down if I have a comp coming up.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    @CarlKRobbo Impressive lifts on your profile mate! Will check out YouTube stuff when I have more time.
  • Jams009
    Jams009 Posts: 345 Member
    Nevar!

    I'm actually kind of deloading right now, because I'm in the last stages of a cut and I'm exhausted. Otherwise I prefer to have them if/when I feel like I need them, and sometimes it might not be a full week, just a session or two. Basically if I feel good I keep going.
  • bioklutz
    bioklutz Posts: 1,365 Member
    Probably every 3-5 weeks with changes to the number of set & reps in my program. I also take a week off every 3-4 months. The last break I had was 2 weeks because of a vacation. It was fantastic - I felt amazing!
  • sijomial
    sijomial Posts: 19,809 Member
    I just deload on feel and gym performance. If taking it easy for a couple of workouts (dropping 10 - 20%) doesn't work then I will take an easy week.
    Can't actually recall when I last needed a complete week though (before Christmas?) as different training priorities and/or vacations tend to give me a natural break or at least change the focus.

    I use the same approach for my road cycling as well.

    Cutting or being at maintenance doesn't seem to be a great factor for me for either performance or recovery.
  • rybo
    rybo Posts: 5,424 Member
    Life determines my deloads, same for rest days.
  • cajuntank
    cajuntank Posts: 924 Member
    I'll just leave this here. Good article from Dr. Mike Israetel he did for Juggernaut Training (Chad Wesley Smith).

    http://www.jtsstrength.com/articles/2013/09/27/fatigue-explained/
  • SideSteel
    SideSteel Posts: 11,068 Member
    Every 4 weeks roughly.
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    As needed. Generally the week after major comps, and when I request one. So 4-6 a year generally speaking.
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