"Deload" week

WHIP IT!

What exactly is the purpose of a Deload Week? Is it just to give the body (and mind) a rest and keep it ticking it over or is there also a more "scientific" genetic reason for it?

Thanks

Inspector Coptoor

WHIP IT! wrote: »

What exactly is the purpose of a Deload Week? Is it jsut to give the body (and mind) a rest and keep it ticking it over or is there also a more "scientitic" genetic reason for it?

Thanks

It's to allow for full recovery essentially, especially for the CNS, also for muscles, ligaments, tendons & as you mentioned, gives the brain a rest too.

Different people will argue over how frequently a Deload week or unload week should be undertaken.

Wendler's 5/3/1 says every 4th week, some people will say 6 weeks or 8, some will say never.

I feel they definitely have a place, esp if you're competing at some type of sport, a Deload week or a taper into a competition is a sound & proven way to potentially ensure optimal performance.

However, if you're a regular gym rat lifting the same weights on the same days, week in, week out, a Deload isn't really necessary.

Kevpants alluded to the next point before. It's actually hard to get into an "overtrained" state. Many people think they are overtrained after 5 or 6 sessions in a week but in reality, they might be nowhere near being "overtrained"

A Deload is the kind of thing thrown in every 4-6 weeks in some sort of Undulating programme where volume & intensity increase over a number of weeks, & then the Deload comes in to allow for full recovery.

Another issue then is what to do when you Deload. Some people suggest doing everything you are doing at 50%, others say take a full week off.

I'd agree with Dan John on this one. I try to take 2 weeks off during the year where I do no organized training whatsoever & just relax, the gym is still gonna be there a week later.

Hope this helps

kevpants

What he said ^

Deloading for novices and intermediates is a no no IMO. Life throws plenty of deloads at you itself through holidays, man flu etc. If you ingest too much 'Murcan powerlifting info on sites like TNation and elitefts you'll end up deloading all over the place because it seems to be all they ever do.

I think a lot of it is people playing "dress up" i.e. pretending to be elite strength athletes by doing things they think athletes do. Deloading is perfect for this because you get to sit on your ass but roll your eyes when people ask you why you sit on your ass every third week when you could be training.

These people pour over training logs from guys who squat 1000lbs+ and read how they woke up that morning feeling beat up so they backed off for a week. The reader wakes up the next morning with some slight stiffness so they decide to back off from their 90kg squat, squat 40kg for some "speed work" but drink 4 litres of milk every day of the deload anyway.

WHIP IT!

Thanks Lads. Reason I ask is, I'm going to start De Franco's 12-week Built Like a Badass programme next week (which I 'yoinked' from a poster here, thanks v much! )... really looking forward to it as have been looking for something new and different and had great success with De Franco's Westside For Skinny Bastards in the past...

But, I was surprised to see two Deload Weeks in a 12-week programme... I'll stick to the programme of course, not gonna go second-guessing it before I even start it! But just thought two full weeks "off" seemed like a lot for a programme of that length.

Anyone else any further thoughts of the merits (or otherwise) of Deloading?

Inspector Coptoor

I've done built like a badass, did it a year ago.

I enjoyed the programme & the Deload weeks.

The programme encourages you to do something different in those two weeks, go for a hike, a swim, play ( a side soccer, basically get outside & get done fresh air.

I think it's a great programme,

I did front squats, pull ups & bench.

WHIP IT!

Inspector Coptoor wrote: »

I've done built like a badass, did it a year ago.

I enjoyed the programme & the Deload weeks.

The programme encourages you to do something different in those two weeks, go for a hike, a swim, play ( a side soccer, basically get outside & get done fresh air.

I think it's a great programme,

I did front squats, pull ups & bench.

Yeah I really like the variety of it and three-days a week is just perfect for me, personally... can't wait to get my teeth into it and will keep a log here for a bit of interest as well.

Mellor

I think BLABA is a good program in general.
But I also think the deload weeks are there more so for marketing reasons than anything else. ie elite athletes deload, therefore BLABA is more elite than programs that don't deload.

WHIP IT!

Apologies for bumping up an old one... but, as above, I'm doing deFranco's Built Like A Badass (log here, tis a rivetting read! http://www.boards.ie/vbulletin/showthread.php?t=2056800698 )

I'm just about to start Week 4 and I feel like the programme is really starting to get going. It kind of eases you in slowly but Week 3 upped the ante somewhat...

My concern is, next week is the first of two Deload Weeks in the 12-week programme and, to be honest, I just don't feel ready for a 'short' week, i dont feel it's necessary just yet.

I have considered just doing Week 4 again next week then going to Week 6 - but will I be defeating the purpose somewhat and leaving myself slightly fatigured for Week 6? Obviously Week 6 is designed with the fact you have supposedly just came off a week of 'rest' as such...

I think maybe i'm suffering from some Catholic Guilt here - I don't feel like I've earned the breather!

Ant11

WHIP IT! wrote: »

Apologies for bumping up an old one... but, as above, I'm doing deFranco's Built Like A Badass (log here, tis a rivetting read! http://www.boards.ie/vbulletin/showthread.php?t=2056800698 )

I'm just about to start Week 4 and I feel like the programme is really starting to get going. It kind of eases you in slowly but Week 3 upped the ante somewhat...

My concern is, next week is the first of two Deload Weeks in the 12-week programme and, to be honest, I just don't feel ready for a 'short' week, i dont feel it's necessary just yet.

I have considered just doing Week 4 again next week then going to Week 6 - but will I be defeating the purpose somewhat and leaving myself slightly fatigured for Week 6? Obviously Week 6 is designed with the fact you have supposedly just came off a week of 'rest' as such...

I think maybe i'm suffering from some Catholic Guilt here - I don't feel like I've earned the breather!

When I did BLAB I skipped the deload in week 5 and went straight onto week 6. If you don't feel you need the rest just keep on trucking. Similarly when you come to the next deload week you will know yourself whether you need the rest or not.

WHIP IT!

Ant11 wrote: »

When I did BLAB I skipped the deload in week 5 and went straight onto week 6. If you don't feel you need the rest just keep on trucking. Similarly when you come to the next deload week you will know yourself whether you need the rest or not.

Ye know what, I might just do that... another option, I s'pose, is to maybe just squeeze the deload week into 3/4 days... so you're still getting somewhat of a rest but not wasting a whole week on it...

Ant11

WHIP IT! wrote: »

Ye know what, I might just do that... another option, I s'pose, is to maybe just squeeze the deload week into 3/4 days... so you're still getting somewhat of a rest but not wasting a whole week on it...

You could do that too. I think you will know yourself if you need it or not, sometimes you may only need a couple of days rest and may not need a full week.

Mellor

You're fine to skip deload 1.
The loads on week 6 go back to week 1 for the main lifts so its not particularly challenging and its prob a step down from week 4.

Squeezing the 3 delaod workouts into 3 days woule give you less of a rest than just skipping it imo. If it was me I'd skip it.
I'd do the nest one though as its before the 1RM week.

Ant11

Mellor wrote: »

You're fine to skip deload 1.
The loads on week 6 go back to week 1 for the main lifts so its not particularly challenging and its prob a step down from week 4.

Squeezing the 3 delaod workouts into 3 days woule give you less of a rest than just skipping it imo. If it was me I'd skip it.
I'd do the nest one though as its before the 1RM week.

Agree with Mellor, thats what I did too.

WHIP IT!

Thanks Lads... think ill give it a miss & jump straight in to Week 6 after this week's Week 4...

biceps101

just take a week off every 12-14 weeks and stop being a girly man