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| Training Forum Discuss This is for all you dumbass bodybuilders. How many of you DELOAD in the SteroidWorld Bodybuilding forums; Ive touched on this subject before, but im certain 80% o0f you guys dont do this and wonder why your ... |
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#1
01-08-2011, 07:57 PM
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This is for all you dumbass bodybuilders. How many of you DELOAD
Ive touched on this subject before, but im certain 80% o0f you guys dont do this and wonder why your always hurt , stalled gains, sore joints, tendons, ligaments. I dont care if your cycling or not you CANNOT continually use heavy weights and expect to continually make gains. There comes a time when everyone gets to the point where we are not gonna make 30- 50 pound jumps in squats, benchpress , military press,eadlifts etc etc etc but i guarantee if you guys start DELOADING you can continue to make some gains without all the injuries and sore shoulders,( seem to be biggest prob for many) . MOST of you are OVERTRAINING by not deloading . Most powerlifters do it every 4th week.
I’ve wanted to write this article for awhile and there have been several questions on the Q/A that touched on this subject. For those not familiar with the term “deload” by basic definition of it is this: to take a break from extreme training. The deload is generally a one-week affair (sometimes three when peaking for a meet) and is done for the following reasons: To give your CNS a rest (Central Nervous System) To give your body a rest To give your mind a rest To peak for a meet To prevent overtraining To increase your chances of progress To prevent injury To increase motivation in gym/prevent becoming stale For the purposes of this article, we will focus on all of the bullet points above with the exception of “To peak for a meet.” Now most experienced lifters deload by feel and can tell if they need to take a week or workout off. Unfortunately for many lifters, they do not know their bodies/minds well enough to make this decision. Or (and experienced lifters fall into this category, too) people still take the attitude, “No pain, no gain” or something similar that let’s their egos get in the way of their training. Critics will counter and say that too many people deload and this gives them a chance to take it easy or to be lazy. While this may be true of the general population, I respond by saying that almost everyone that reads this article does not fall into this category and thus the deload can only be a positive thing. So with this in mind, think of the deload as recovery/restoration and a very important part of your training. Part of the problem with the deload, in my opinion, is that for it to be effective, you need to deload entirely. The best example of this was my experience at the University of Arizona. During our off-season workouts, we would deload every 5th and 10th week (in a 12 week cycle). The first two years of this, we would deload the lifting but would increase the running volume. This never worked very well. The last couple of years, Dan Wirth changed the program and had us deload both the lifting and the running on weeks 5 and 10. By increasing the running/decreasing the lifting, we never got the full effect of the deload. Another problem with the deload is that each individual person may have to deload at different times. This could mean every three, four or even five weeks. Even in high school, I learned that I needed to deload about every fourth/fifth week. But until you figure this out, planning your deload in advance will help you know when the best time is for you. How to deload? There are several ways to do this, but here are some of the most popular examples; 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. Example #1: No max effort work during the week; only do the dynamic effort and repetition training. This example is pretty easy to understand but the one big downfall that I see people make in this example 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 Max Effort Squat/DL Training No max effort work Belt Squats – 3-4 sets of 8-10 45 Degree Back Raise – 3 sets of 8 reps Roman Chair Sit ups w/ weight – 5 sets of 10 reps Max Effort Bench Training No max effort work DB Bench – 4 sets of 10-12 reps Pull ups – 4 sets of 8 reps Rear lateral raises – 4 sets of 12 reps Dynamic Effort Squat Training Box Squat – 10 sets of 2 reps @ given percentage Glute Ham Raises – 4 sets of 10 reps Reverse Hyperextensions – 3 sets of 12 reps Hanging Leg Raises – 5 sets of 12 reps The reason why this way is effective is that the max effort days are certainly the most stressful for people, both physically and mentally. In order for this day to be effective, you have to be aware of not overdoing the repetition method and really adhering to the rule of dynamic day; Percentages are just guidelines! In no way should your dynamic work be too stressful thus negating the effects of the deload. Here are some tips: If you use bands/chains on dynamic bench press, you may want to take them off and use straight weight. If you use bands on the squat, you can do two things – you can use straight weight or lower the band tension (go one band down i.e. if you usually use an average band, use a light band) If your dynamic day during training is truly dynamic, then you will probably have little problems with your current cycle. Example #2 - Max effort work and dynamic work only, no (or limited) repetition training. In this example, you are limiting the volume on your accessory work and focusing on the bigger lifts. Dynamic Bench Training Bench Press – 8 sets of 3 reps Chest supported rows – 3-4 sets of 10 reps Max Effort Squat/DL Training Rack Deadlifts – work up to a 1RM (standard max effort training) Roman Chair Sit-ups – 5 sets of 10 reps Max Effort Bench Training Floor Press – work up to a 1RM (standard max effort training) Rear lateral raises – 5 sets of 12 reps Dynamic Squat Training Box Squat – 10 sets of 2 reps @ given percentage Glute Ham Raises – 4 sets of 12 reps Note: When doing your dynamic and max effort training, do not do anymore than you usually would do. This will negate your deload. The good thing about this example is that you can entirely focus on your big training lifts and then get out of the weight room. The bad thing is that you may not give your body, especially your joints, a rest. This is a good way to deload if your body still feels good and you feel strong, but you know (in your mind and experience) that your body needs to take a little bit of a break. This is a great option if you feel strong as hell in your training cycle and want to continue to ride the wave while still doing a deload. Please note that many times, after training for awhile, people have great success with this method and continue to do this kind of training. The negative effect is that overtime you will lose muscle mass, become de-conditioned, lose work capacity and eventually stall. Also, by not strengthening your body, working weak points and addressing imbalances via the repetition method you are opening yourself up for a host of injuries. Take note of this. addressing imbalances via the repetition method you are opening yourself up for a host of injuries. Take note of this. Example #3 - Max effort work done to about 80%, dynamic work the same and limited repetition training. Dynamic Bench Training Bench Press – 8 sets of 3 reps 4 Board Press – 3 sets of 3 reps, going to about 80% of your previous 3 rep best) Chest supported rows – 3-4 sets of 10 reps Max Effort Squat/DL Training Rack Deadlifts – work up to 1-2 sets of 1 rep at 80% of your previous best Belt Squat – 3 sets of 10-12 reps Roman Chair Sit-ups – 5 sets of 10 reps Max Effort Bench Training Floor Press – work up to 1-2 sets of 1 rep at 80% of your previous best DB Bench Press – 3-4 sets of 10 reps Rear lateral raises – 5 sets of 12 reps Dynamic Squat Training Box Squat – 10 sets of 2 reps @ given percentage Reverse Hyperextensions – 3 sets of 12 reps Glute Ham Raises – 4 sets of 12 reps Of all three examples, this is the least “deload” but you can manipulate it for your needs. For example, you can cut out all or most of the repetition work and concentrate on the dynamic work and perform the 80% max effort work. For many people, this example works well because they are still handling some weight on max effort day, but they don’t have the mental psyche to get prepared for it. This can work, but understand that if your mind isn’t fully into it, then you can get injured. So make sure that you are mentally into training. 80% isn’t a fluff weight, so don’t treat it as such. Example #4 - No max effort or dynamic work; just repetition work. Dynamic Bench Training No dynamic work 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 Max Effort Squat/DL Training No max effort work Belt Squats – 3-4 sets of 8-10 45 Degree Back Raise – 3 sets of 8 reps Roman Chair Sit ups w/ weight – 5 sets of 10 reps Max Effort Bench Training No max effort work DB Bench – 4 sets of 10-12 reps Pull ups – 4 sets of 8 reps Rear lateral raises – 4 sets of 12 reps Dynamic Effort Squat Training No dynamic work Glute Ham Raises – 4 sets of 10 reps Reverse Hyperextensions – 3 sets of 12 reps Hanging Leg Raises – 5 sets of 12 reps This is pretty much the same as example #1, with the exception of no dynamic work. With this option, you really do give your mind and body a complete rest. Many people complain of the pain in the joints (elbow and hips) when doing dynamic squatting and benching. This deload will give your body some time to heal and there is little mental preparation when doing the above workout. Deloading the 3 Week Dynamic Squat Phase We’ve gotten a number of questions regarding how to deload your squat when doing a three week squat phase. So everyone here is on the same page, this is a typical squat cycle: Week 1 – all sets done at 50% Week 2 – all sets done at 55% Week 3 – all sets done at 60% Now the dilemma is when does one deload if keeping with the spirit of the three week wave? The best way to do this is to keep everything on this pattern, thus resulting in something like this. Week 1 – all sets done at 50% Week 2 – all sets done at 55% Week 3 – all sets done at 60% Week 4 – all sets done at 50% (deload using straight weight or lighter band tension) Week 5 – start 3 week cycle over So in the above example, you train for 3 weeks, the fourth week is a deload using the first week’s percentage but with straight weight or less band tension. If you are already using straight weight, you are simply going to repeat the 50% week (or whatever the lightest %’s that you use) two weeks in a row. Now let’s say that you want to deload after 2 weeks. This means that you train hard for two weeks and deload on the third week. Here is how you can approach this: Week 1 – all sets done at 55% Week 2 – all sets done at 60% Week 3 – all sets done at 50% (deload) To wrap this up, the purpose of the deload, when looking at the big picture, is to make you stronger. What we are trying to do is give your mind and body a break from extreme training. No matter how tough or hard you are as a person, in or out of the gym, you can’t continue to beat yourself to a pulp when training. Your body has a funny way of rebelling against this type of nonsense. While it may look good for articles or make for tough guy (but laughable) slogans on t-shirts, taking some time to recuperate can only help you reach your goals. However you choose to structure this aspect of your training, stick to this rule; if you are going to deload, deload! Don’t do anything half-ass, even if you are taking it easy. I know this is complicated for dumbass bodybuilders because you guys dont do a lot of the exercises above, but in a nutshell the easiest way to deload is to do every exercise at 50% of poundages of your previous weeks workouts with the same rep schemes youve been using TRY IT for a few months and see how much better youll feel. I recommend every 4th week be your own judge the longer youve been in the weight training game and the more advanced you are id go with every 4 weeks some of the younger less advanced guys can go a little longer IT WORKS 80% of this is from JIM WENDLER with me editing and adding some
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Currently hold powerlifting records in a couple states and a few NATIONAL RECORDS. Ranked #6 in ths USA @ Powerlifting watch.com @ 220 RAW MASTERS and #35 in the MENS RAW OPEN Divisions as of 4-22-2011 Life is tough. It's even tougher if you're stupid Stupidity should be painful Crawling is acceptable. Falling is acceptable. Puking is acceptable. Tears are acceptable. Pain is acceptable. Injury is acceptable. Quitting is unacceptable To dominate one must be physically, mentally, and spiritually stronger than their opponent. Then, domination is guaranteed. Nobody said it was easy. No one ever said it would be this fukin hard either! If im a danger to myself just think what the fuck I can do to you! Last edited by powerman; 01-08-2011 at 08:19 PM. 
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#3
01-08-2011, 08:21 PM
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Currently hold powerlifting records in a couple states and a few NATIONAL RECORDS. Ranked #6 in ths USA @ Powerlifting watch.com @ 220 RAW MASTERS and #35 in the MENS RAW OPEN Divisions as of 4-22-2011 Life is tough. It's even tougher if you're stupid Stupidity should be painful Crawling is acceptable. Falling is acceptable. Puking is acceptable. Tears are acceptable. Pain is acceptable. Injury is acceptable. Quitting is unacceptable To dominate one must be physically, mentally, and spiritually stronger than their opponent. Then, domination is guaranteed. Nobody said it was easy. No one ever said it would be this fukin hard either! If im a danger to myself just think what the fuck I can do to you!
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#4
01-08-2011, 08:30 PM
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#5
01-08-2011, 10:07 PM
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Great post PM. I know even Dorian Yates the bb poster boy for extreme HIT says he does this or something to this effect. I do notice that when I've been hitting it hard for a while and take a wk or even extra days off, I come back much better than before. This is definitely something I'm gonna have to make a conscious effort to do, and I know it'll help.
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"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." -Henry Rollins
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#6
01-09-2011, 06:47 PM
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So true. After grinding it out so long, a week off always improves my performance. Its just so hard for me not to lift heavy or not hit the gym at all. The whole time I'm itching for it
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theoretically speaking
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#7
01-09-2011, 08:54 PM
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__________________
Currently hold powerlifting records in a couple states and a few NATIONAL RECORDS. Ranked #6 in ths USA @ Powerlifting watch.com @ 220 RAW MASTERS and #35 in the MENS RAW OPEN Divisions as of 4-22-2011 Life is tough. It's even tougher if you're stupid Stupidity should be painful Crawling is acceptable. Falling is acceptable. Puking is acceptable. Tears are acceptable. Pain is acceptable. Injury is acceptable. Quitting is unacceptable To dominate one must be physically, mentally, and spiritually stronger than their opponent. Then, domination is guaranteed. Nobody said it was easy. No one ever said it would be this fukin hard either! If im a danger to myself just think what the fuck I can do to you!
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#9
01-10-2011, 11:29 AM
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REP
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EFSBB Winner If you wake up in the morning its a good start Do not PM me for sources !!!!
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#10
01-10-2011, 03:51 PM
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theoretically speaking
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#11
01-11-2011, 03:07 AM
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I do take it easy for a week hear & there I call it a maintenance week,
I was going to do this last night till my mate came over & offered me a spot on the bench press, I hit three PB first two with reps lol next week deload
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#12
01-11-2011, 05:41 PM
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"We're talking about unchecked aggression here, dude, I'm talking about drawing a line in the sand, Dude. Across this line, you DO NOT... Also, Dude, chinaman is not the preferred nomenclature. Asian-American, please."
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#14
01-11-2011, 07:31 PM
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__________________
Currently hold powerlifting records in a couple states and a few NATIONAL RECORDS. Ranked #6 in ths USA @ Powerlifting watch.com @ 220 RAW MASTERS and #35 in the MENS RAW OPEN Divisions as of 4-22-2011 Life is tough. It's even tougher if you're stupid Stupidity should be painful Crawling is acceptable. Falling is acceptable. Puking is acceptable. Tears are acceptable. Pain is acceptable. Injury is acceptable. Quitting is unacceptable To dominate one must be physically, mentally, and spiritually stronger than their opponent. Then, domination is guaranteed. Nobody said it was easy. No one ever said it would be this fukin hard either! If im a danger to myself just think what the fuck I can do to you!
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#16
01-11-2011, 08:22 PM
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I do deload periodically. It's one way to break a plateau or burnout.
__________________
Six packs are carved with a spoon & fork. Please don't PM me w/supplier questions, issues or advice. I'm here on a voluntary basis and have no connection or influence with the suppliers.
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#17
01-12-2011, 07:34 AM
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good post. good info for all that don't know.
and btw, when y'all powerlifters are old and in wheelchairs and hardly mobile, us bodybuilders will be old with muscle's all over still, healthy, and lookin 20+ years younger. and the battle continues, lol 
__________________
steroid abuser
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#19
01-13-2011, 04:06 AM
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__________________
Currently hold powerlifting records in a couple states and a few NATIONAL RECORDS. Ranked #6 in ths USA @ Powerlifting watch.com @ 220 RAW MASTERS and #35 in the MENS RAW OPEN Divisions as of 4-22-2011 Life is tough. It's even tougher if you're stupid Stupidity should be painful Crawling is acceptable. Falling is acceptable. Puking is acceptable. Tears are acceptable. Pain is acceptable. Injury is acceptable. Quitting is unacceptable To dominate one must be physically, mentally, and spiritually stronger than their opponent. Then, domination is guaranteed. Nobody said it was easy. No one ever said it would be this fukin hard either! If im a danger to myself just think what the fuck I can do to you!
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#21
06-13-2011, 10:14 PM
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great read powerman i was once ignorant but you have now educated my dumb ass thanks brother it makes perfect sense now why ive hit the wall and can't get over it time for a lil bit of deloading.....
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#22
06-14-2011, 01:07 AM
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My buddy laughed at me the first time I said I was "deloading" but after that week off he wasn't, I was in a great mindset from prepping all week, and the results over the next few weeks back were great, I do it when I feel I need it and thanks for the read now I can show people I'm not just being lazy
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#23
06-14-2011, 04:59 AM
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__________________
Currently hold powerlifting records in a couple states and a few NATIONAL RECORDS. Ranked #6 in ths USA @ Powerlifting watch.com @ 220 RAW MASTERS and #35 in the MENS RAW OPEN Divisions as of 4-22-2011 Life is tough. It's even tougher if you're stupid Stupidity should be painful Crawling is acceptable. Falling is acceptable. Puking is acceptable. Tears are acceptable. Pain is acceptable. Injury is acceptable. Quitting is unacceptable To dominate one must be physically, mentally, and spiritually stronger than their opponent. Then, domination is guaranteed. Nobody said it was easy. No one ever said it would be this fukin hard either! If im a danger to myself just think what the fuck I can do to you!
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#25
06-14-2011, 08:50 PM
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AWESOME POST PM!!
Failure to listen to my own body and pushing through the pain has caused this old dog some serious joint problems in the past. Next time I'll know better. Thanks Bro!
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