deloading

[gator]

How do of you deload? See I have finals this week and i really need to still hit the gym but i figured this would be a good time do "deload". Thinking about just doing 2 full body workouts this week, same intensity but with lets sets and much less volume. Do you have the drop the intensity and weight for it to be a deload or is dropping sets, reps, and volume enough? I'm going to be hitting the weights and bulking up extremly hard in 1.5 weeks after this semester is over so this seems to be a good time to deload anyways.

[Guido]

It seems like you ahve the right idea. Drop weight, volume, etc. Not so much that you don't get anything from it but enough to where you are not overloading your CNS.

[bloodninja]

I drop weight and go to 2x8s, 4 exercises max.

It's not really deloading if your intensity and weights are still real high.

[gator]

It's not really deloading if your intensity and weights are still real high.


Thats what I was wondering...so if i just reduced volume by say 50% (sets, reps and less movements) while still going high intensity for a week what would that accomplish?

[gator]

?

[Blackcat]

There are several ways to do this, but here are some of the most popular ways.
No max effort work during the week; only do the dynamic effort and repetition training.
Max effort work and dynamic work only, no (or limited) repetition training.
Max effort work done to about 80%, dynamic work the same and limited repetition training.
No max effort or dynamic work; just repetition work.
No max effort work during the week; only do the dynamic effort and
repetition training.

This is pretty easy to understand but the one big downfall that I see people make with this is that they increase the volume on the repetition training. While everyone has a different tolerance to volume on repetition day, here is a typical example of how to deload using this method.

Dynamic Bench Training

Bench Press – 8 sets of 3 reps @ 55%
4 Board Press – 3 sets of 3 reps (this should be done lighter than usual; for example if your max set of 3 reps is 405, your top set during the deload week should be around 335-365)
Chest Supported Rows – 3-4 sets of 10 reps
Face Pulls – 3-4 sets of 15 reps

Good luck