De-Load Methods
De-loads have been talked about a lot when it comes to programming and even wondering if they are even necessary or not. Theres also many ways to de-load so were going to discuss the best approach to use for it. Remember though that to each is own and everybody will benefit from a de load method that works for them.
Are De-Loads Necessary?
I Think they are yes. I have actually done it both ways. I went times where I never de-loaded and i also have went though times of scheduling de-loads. I found that when I never took a de-load my progress would eventually stall out and I would feel over trained a lot and also my workouts eventually went t to shit. When that happened i would just take some time off and then when I cam back I was motivated but I had lost some strength. This was how i used to de-load if you want to even cal it that. If you’re wondering if de-loads could benefit you then the only way to find out is to try it and see. If you don’t have a very stressful life and can sleep a lot then maybe you don’t even need to de-load but for most of us we have stressful work days, and only get to sleep in on the weekends. Thats a reason I highly recommend considering adding in some sort of de-load into your training blocks.
The 3 Methods You Can De-Load With
De-Load Method #1 – This style of de-load is the most popular you will see. In this method your volume stays high but your decrease the weights in your workouts. so if you had bench press for example you might do 3×8-10 with 50-60% of your one rep max instead of your regular training weeks where you were doing a 5×5 with 80-85% of your ORM (one rep max). Basically to put it short is you use lighter weights and avoid heavy weights for a week to allow recovery.
The Pros
– Your workouts are lighter and allow you to get in more rep work.
– Your joints have a nice week of recovery
– Your CNS gets a huge break when you stop lifting heavy
– You can work in different exercises for variety
The Cons
– You can actually De-train in that one week off
– The next week you will come back weaker on your heavier lifts for the next couple weeks
– It will take a week to get your strength back to where it was
– You break the mold from heavy weights so it’s a shock the next week to get back under heavy weight.
My Thoughts
– This was the way i used to de-load and i did it for a long time. This method was the one that caused me to just forget about deloading because it always pissed me off. I would de-load then the next week come back weaker than I was in my overtraining phase and then it took another week to get the strength back up before i could continue back on with my current training block. It sucked big time! It was nice lifting lighter that week but it was not worth it to de-train. Theres many better ways to de-load and we will get to those.
De-Load Method #2 – In This method you actually take the entire week off. You don’t step in the gym or get near the gym or a weight for an entire week. To put this short is it sucks. Going a whole week without the gym is freaking tough! You find it cool for the first couple days bit day #3 you are itching to get back in the gym. Some people really like doing this though because you come back so motivated the next week to train, but some people including myself would go crazy.
The Pros
– You get a week off from the gym
– You can focus on other things in your life for that week
– Its nice to have a break
– This is the perfect time to schedule a vacation
– You are able to recover a lot with a week off. Your joints will come back feeling fresh
– Your motivation will be very high when returning
– THis is a good time to bring back one of your old favorite hobbies
– You have a chance to cycle off your pre workout for a changes
The Cons
– A week off is pure torture, you wont know what to do with yourself come day 3 by day 5 you are thinking about the gym nonstop.
– You will de-train in that week, don’t expect to come back stronger right away.
– Your metabolic rate will be lower since you’re not training.
– You will have a harder time sleeping if your used to having intense workouts.
My Thoughts– I have also tried this a couple of times and i have to say – taking a week completely off from he gym is very difficult. I mean it by day 3 you want to train so bad. Also dropping calories for that week is also not very fun. You could keep your calories high but expect a little weight gain. The one time this comes in handy is for vacations. If I have a vacation I usually don’t train while on vacation so I try to schedule a deload for those times. If you go this route be prepared to come back really motivated to train but also be ready to not feel as strong. It will take a week to get your strength back to normal. This is an ok way to deload and I recommend this way over method number 1 but I still think there’s a better way.
De-Load Method #3 – In This method you keep the weight heavy but you drop your volume in half. SO for example lets say in your training weeks you were doing a 6×5 with 80-85% of your ORM. For your de-load you will do 3 sets of 6 with 80-85%. Your still lifting heavy but your leaving plenty of energy in the tank by reducing your volume. This is also called a taper week. THIS IS IN MY OPINION THE BEST WAY TO DE-LOAD. Your workouts will be a lot shorter but you still touch the heavy weights so your body does not de-train. Your CNS recovers because the total volume drops and so do your joints but since you still are using heavy weights you allow yourself to maintain your strength and then the next week come back stronger than before when you were in your over reaching block! It’s really an awesome thing. week 3 is the week where you over reach and really push it, then week 4 you deload the volume but keep the intensity(weight) high!
The Pros
– You come back the next week just as strong or even stronger than the last training block.
– Your able to recover because your overall volume is lower
– Your still lifting heavy so you still can push yourself, just not as hard and not as long
– You can keep your calories just as high as regular training weeks.
– Your workouts are shorter than your regular training days
– If you have a powerlifting meet this is a great way to peak before a meet.
The Cons
– You don’t get a break from the heavy weights
– If you go on vacation you still hae to find time to train
– It’s actually hard to stop your sets early and do less volume, you have to force yourself to stop early and save plenty in the tank.
My Thoughts – As you can see by the very few cons I listed I simply love this approach. This is truly the best way to de-load of you want to be able to jump into your next training block strong and not with any set backs. This is they way I de-load unless im going on vacation, then I usually will just use method #2. But if im not going on vacation you best believe this is the route I will take. Your able to come back strong, fully recovered, and your still able to eat your normal amount of food!
Example De-Load or taper week
Monday
- Squat 5x3 (82.5%)
- Bench 5x3 (82.5%)
- Deadlift 3x3 (77.5%)
Tuesday
Total Body Hypertrophy
Superset 3x8-10
- Leg Ext
- Leg Curls
Superset 3x8-10
- Arnold Press
- Seal DB Rows
Superset 3x8-10
- Incline DB Press
- Cable Wide Pull Downs
Superset 3x8-10
- Side Laterals
- Face Pulls
Superset 3x8-10
- Curls
- Tricep Ext
BFR Superset 4x20/10/10/10
- Bicep Curls
- Tricep Push Downs
Wednesday
- Squat 4x4 (72.5%)
- Bench 4x4 (72.5%)
- Deadlift 3x3 (70%)
Thursday
Upper Hypertrophy
Superset 3x12
- Incline DB Press
- Close Cable Rows
Superset 3x12
- Arnold Press
- Cable Pull Overs
Superset 3x12
- Side Laterals
- Face Pulls
Superset 3x12
- Bicep Curls
- Tricep Ext
BFR Superset 4x30/15/15/15
- Curls
- Push Downs
Friday- Rest
Saturday (Test Day if competing or conservative max day if just training)
- Squats
Attempt 1 (90-94%), Attempt 2 (96-100%), Attempt 3 (100-104%)
- Bench
Attempt 1 (90-94%), Attempt 2 (96-100%), Attempt 3 (100-104%)
- Deadlift
Attempt 1 (90-94%), Attempt 2 (96-100%), Attempt 3 (100-104%)
Sunday- Rest
When and how often do you de-load?
Mini de-loads can be taken every 4 weeks but every 12 weeks i recommend someone run the week i listed above and test out your one rep maxes before the next training block.
Should I adjust calories?
That just depends if you feel like you should. For instance if your running the taper i wrote
above i would not recommend dropping calories, especially if your testing your new one rep maxes at the end of the week.
Conclusion
So today i covered if you need a de-load, i covered the 3 popular methods to deload. I discussed the prods and cons of each method and also recommended De-load method #3 . I even gave you a training template you could follow. I hope this blog cleared up a lot of myths and misconceptions about de-loads. I think everyone can benefit from a de-load of some type. I think it’s just good every 4 weeks to do one. I have been able to train longer and harder without injuries since I do them. Plus it nice to have not such a tough week. remember even true warriors are human and as humans we can’t just grind all the time , we do need some recovery. Thanks for reading guys, as always if you enjoyed this blog share it! also let me know in the comments. What your favorite method to de-laod is. For anyone wanting me to program there workouts and to program a deload properly just contact me and I can get you all set up. Also be sure and check out all my social media and follow me to stay up to date with everything, also follow me on Periscope because I’m going to try and stay regular on there!. Till next time guys
Stay, Strong