Deloading tips?

I would deload until you feel like you’re ready to hit it hard again. Everyone has a different recovery timeline. You can generally keep doing what you’re doing for smaller muscle groups as the compounds are the ones that will normally necessitate a deload.

I am new to weightlifting at the age of 48. Also, I have only been lifting for about seven weeks, doing a basic beginner routine. From what I understand from everything I have read is that some lift will take an entire week off and come back with an adjusted routine. The whole week off is the key; it lets everything heal, including joints, ligaments, tendons, and cartilage. The adjusted routine for you would be different than mine. Since your back is fatiguing, instead of squats, you could do Sumo raises with heavy DBs. Or, if you are not getting enough recovery time, switch to a 3-day routine, increasing recovery from 48 to 72 hours.

Retroguy2000 wrote: »

My understanding though is that a deload week can mean no lifting, or it can mean about 50% of your previous working weight.

Deload weeks come in a variety of flavors:
...same sets/reps but lower the weight
...same sets/weight but lower reps
...same reps/weight but lower sets
...cut by 10%...25%...50%...
...take the week off completely
...swap from heavy singles/doubles to sets of 8-10

...and a whole host of other options. The point is simply to have a week where you do not push yourself to the same extreme as normal.

I'm slightly confused...are you asking about taking two days off versus four? Or are you asking about exercising 2 days in a row vs 4 days in a row?

I think lifting only twice with decreased weights is excellent idea. You should be good to keep your cardio the same as normal, or feel free to reduce it as well. (When I take my week-long break from the gym every 3 months, the only lifting I do is fork to mouth, the only cardio is walking to the fridge, lol.)

@retroguy2000, I eat the exact same whether I workout or not. The only consistent difference is drinking a protein shake after lifting. Means my lifting days I have a slightly larger deficit than idle days.

That said, I have to be honest in saying my calorie consumption goes up during my scheduled week off, but that's a product of when in the year it occurs. My June break coincides with my annual week camping, where I eat a ton but also burn a ton through hiking. My December break includes Christmas, and I know I enjoy a ton of cookies and other treats. March and September stay at same deficit, I guess.

I presume you mean "intermediate" as in better than rookie, less than expert. I'm flattered you're asking me, but do realize I'm not a certified trainer, just an avid lifter. That said, IMHO, I take a deload week every month where I'm lifting lighter weights, and a deload week every 3 months where I take the week away from the gym completely. I've been lifting regularly for 14 years, consider myself intermediate since I lift for health, not for a job or competition.

This is one of the reasons I do leg day on Monday, when I'm fresh and less likely to skip it. I then schedule my favorite workout of the week for the last day of the week, so my desire to do my favorite routine is enough to get me in the gym despite any fatigue.

So take all your weights, and lift them at 1/3 of the normal amount for two days. Rest a day, and on the final two days, cut your sets by 2/3, but keep the weight as usual.