Deload Week Explained - Controlling Volume and Intensity in Your Programs to Continue Growth
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- čas přidán 4. 07. 2024
- Deloads are common in programming discussion these days, and are often prescribed by default, even if they aren't merited.
This is a blanket discussion of what deloads are, when you should incorporate them and, most importantly, when you shouldn't.
I’ve been lifting since I was 16. I’m 47 now. Your channel has taught me a lot about different training methods, and given me the confidence to try new things. Plus, I was able to bench 300lbs this week, for the first time ever.
Well done!
Hey man that’s awesome, but may I ask why it took you 31 years to get to 300? I’m not being an asshole I’m genuinely curious. Thanks.
congratulations my friend!
@@roflmfao4life I was never shown the proper progression and food intake, that is required to move that much weight. Until now.
@@jesselocke6170 thanks for getting back to me. Good to know
Great timing, my second 2-month long deload just started today.
sad
My experience was like you said - work around and push through any deficit. Once I programmed in a deload, I discovered actual growth. At first, I didn't believe it, but it happened. I still struggle with doing lower percentages and controlling the volume, but when I follow it - good things happen. Thank you for adding the science to my understanding!
How often do you deload?
@@dummy3300 once a month currently. I am increasing my 1RM every month. Active recovery becomes necessary for me (what I do for deload)
@@brianhickey5949 I see thanks for the response
@@brianhickey5949 what's your deload week can you help me out what percentages and what amount of sets and reps you do on deload week
I like your emphasis on deloads being organic.
I started lifting in high school, 35 years of trying new things and most programs don’t seem to work like i would have thought.
Learning to listen to my body and deload when necessary helps.
Proper deload is still the hardest thing to program on my own. thanks for your input on the topic
2/3 normal weight at half to 2/3 normal volume…; I threw in a full 7 days off beforehand, as well…
Every time you come out with a video, I have to rewrite my program and start over. It's becoming a problem.
LOL....I feel you. I think all these programs are ideas. Our job is to try one for 2-3 mesocycles and see how our body best responds-then make small adjustments as needed. For example, I am older, so I do not do 3 week cycles, I do 7 week cycles (slower build up) and then deload.
your videos are exstremly helpfull! My understanding of programming has really improved watching these info vids. also the results i am getting are much better, feel strong every workout. thanks for the free info!
Brilliant stuff. At the end of my third week of 531 for beginners and this was so so helpful.
How has the progression been?
Instant like to support your channel Alex! Best weightlifting content on CZcams by far. EDIT: OK one of the best! Many other talented people out there for sure :)
I feel like this video perfectly describes why I like DUP programs. Before I would hate the idea of a deload. Running a training that has different phases that lowers the intensity or volume right when I need it keeps me fresh. And going into a Volume block after an intensity block usually feels like a soft deload.
This was golden. Thank you!
I am constantly in a deload routine, lol
Last summer, I was referencing my notes of AMRAP reps achieved in flat bench with a given weight ( running undulating rep ranges of 5-6, 8-10, 12-14, an occasional heavy set of 3, repeat,) and noticed that over a 2.5 month time frame my AMRAP attempt gained exactly …. 1 damn rep! I was pissed, took 7 days off, then did a light workout (2/3 weight, half volume), took 6 more days off, came back and added 3 more reps to previous stall point. Sold on concept of deload at least every 6-8 weeks!!!
Great video Alex!
Thanks! Super helpful videos.
With Wendler 531 it worked for me for the deload . I had to mentally struggle with it ; however , in the long run my body has awful recovery abilities , so it just took longer for me to get where I’m at . No worries 😉
Good stuff as always my man
Thanks a lot for this Alex! Very informative
Facts. This isn't a sprint.. it's a marathon.
I think DeLoads are necessary for any kind of intense physical training. I was doing resistance training and boxing. I was doing 2 a days. Eventually over trained within 6 weeks. I kept pushing 2 more weeks and got burnt out. I was really didn’t structure my regiment well either. I just did both 6 days a week and my strength dropped, and I was tired all the time. I structured my training better and deload every 7-8 weeks. I haven’t burnt out and it’s great progress all the time.
Great video thanks
great video but i have a question .. if i am on end of seasson .. for example on exercise bench i am benching 100kg .for 5x 10 reps.. i decided to dealod week without gym completly .. when i come back to gym.. should i go for 100kg 5x 10 immediatelly and then again progressively adding the weight and next seasson for example (6 weeks of training) ended on 110kg 5x10 .. again 1 week off and next seasson back to 110 5x10 and so on or after week dealod should i take something from volume/intesity as well?
Novice here. Having to deload every 3rd or 4th week. Not doing 90 percent but hitting sets at 4 to 6 sets and doing a lot of 0 to 1 RIR from the start. Powerbuilding. Push, pull, legs two times a week without swapping compounds. After the deload I am on I will be swapping compounds for my second muscle group days, and I will start leaving 1 to 2 RIR the first couple weeks.
I have been running GZLC 4day for about 5 weeks now. First time I run an actual program. The consistent new surplus of volume at 80%+ has caused me severe lower back tightness and some constant pain for about over a week now. I haven’t been lifting at 90% or more but still feel the need for a deload week. Any suggestions? Oh and thank you Bromley for the priceless content. I’m thinking of cutting down my reps and sets, what about ky accessories should I keep them semi intense?
Can you speak to your approach to changing your eating during a deload?
Can i deload in my deadlift and squats except bench? I notice i recover faster in my bench.
What are the pros and cons of doing deload weeks vs heavy/light days? Is one of these better for advanced beginners / intermediate lifters?
Those are not mutually exclusive. As an intermediate, heavy/light days aren't enough to fully shed the fatigue accumulated each week if you're training hard, necessitating an eventual deload week. Novices recover more quickly and should be able to train for a long time without needing a deload.
@@zyphos9444 novices dont recover quicker. They are less capable of stressing their body so they have less recovery to do. If someone travels half the distance in half the time as you, they were traveling at the same speed.
2024 and im loving this
Thanks
Hey Bromley when I'm doing my tripples and doubles what percentage should I be inside of like 70 80 or 90 percent of my Max when doing bench press
If training with triples, doing 3 sets of 3 with 5 RM seems about right, where the last set is actually challenging…( likely at ~90% of 1RM)
hopefully you guys can answer some of my questions as a relatively new lifter!
If I do a max set of ten reps (example: 10 reps of 215) where I probably couldn't do another rep, does that count as 90+% intensity? Since the weight itself wasn't very close to my orm but it was to failure. Alex says it is more about the weight, so if someone could explain why high volume to failure is easier on your CNS than low volume to failure that would be really helpful.
I've only been lifting for about six months before quarantine, and I've only recently been able to get back into the gym. As Alex says, new lifters don't need as much time to recover and I've been going every single day cycling between upper body and lower body days for about a month and my strength has been continually increasing. Should I just stick with it until I hit a wall or try to get ahead of that?
When he is referring to intensity it is as a percentage of your 1 rep max. So 90+% intensity would only be with work that is 90+% of your 1 rep max
czcams.com/video/1CM7wI3k7KI/video.html&ab_channel=ZackTelanderZackTelander
This should give you some insight
nice video
It's a lecture but a very good one 🙌
I’d like to add they did a study on people who did large deloads (1-2 weeks) every couple months if I think i remember correctly vs a group who d didn’t do deloads over the course of 6 months. And there were zero significant changes in muscle mass and strength.
So why not take advantage of the extra recovery and let the tendons and joints heal up
My bench has gotten up to 315lbs without doing much other than benching, weighted dipping and pushdowns, without deloading or stalling. Is it possible I’m still a novice lifter, experiencing novice gains, inspite of the weight lifted??
Novice, no, but early intermediate might very well be represented by a higher weight for you than others. (I would also have to see your method of progression, since there are viable ways to schedule training without needing a deload). I hit my first 315 when I was training like a twerp, but very quickly the push to 400+ was sidelined by over use issues and stagnation. The deload really has to do with sustaining your rate of progression once the weight/amount of work gets to the point that weekly all out efforts cause more harm than good.
Damn lucky SOB! :)
@@AlexanderBromley haha! Took me another couple of years (and gaining 35lbs bodyweight) to get to 405 after that. Obviously had to start deloading to facilitate that but yeah, training didn't get much more complicated. Had a day focused on flat bench and tricep accessories and a day focused on incline bench and more tricep accessories (in the space of 10 days rather than 7, so alternating between the 2 every 4 days). Mostly hypertrophy rep ranges that gradually tapered to lower rep ranges (deloads would allow me to keep going with higher rep ranges for much longer and I didn't suddenly change to lower... As I said, it happened gradually and naturally as the weight went up).
So if I was benching 200lbs for 5 sets of 5 and then deloaded for a week or two at 100lbs for 5 sets of 5, after the deload would I have to start from 100 lbs and work back up to 200lbs until I hit a 205 or would I just immediately try to hit 205lbs after the deload ?
That really depends on what program you're running. You may immediately try to hit 205 (with a warm-up of course), or you may do undulating or wave progression where you start at a percentage of your 1RM and then push forward. Typically though you would definitely not start at 100lbs after a one or two week deload if you were benching 200 5x5.
5:10 wise words
how should you feel when you need a deload? I just end up guessing when I have to deload. Currently running the Texas method and it does not program deloads.
You should feel like fatigue is building up to the point that you won't be able to increase stress next week. If you are following a program, something should be increasing each week. Weight, the number of sets, something. You can't keep increasing the amount of work without hitting a brick wall, so your goal is to deload or reset before that brick wall comes. If you are a newer or underdeveloped lifter, you can get by for a long time without them.
@@AlexanderBromley would muscle soreness be a good way to measure fatigue? It's not DOMS it's soreness that I suspect is from increasing volume week to week.
If I remember correctly TM is meant to have some sort of "deload" in that your volume day weight gets readjusted a little bit and your intensity day gets cut down from 5 reps to triples instead of to 4 reps.
Have you read the full chapter on it in practical programming?
@@nastynate434 No, performance. Either the intensity or volume is increasing or you are plateaued/regressing (deload time). Individuals "perceive" soreness differently (idiographic) so it is not a good measure.
If you’re not progressing, nor trying to progress anything other than recovery during a Deload, would it be reasonable to say that one of your training priorities should be to discover the absolute bare minimum of work you can do without detraining, over a number of cycles?
Detraining wont even occur with a week of total non-activity. A week is barely enough time for your body to create the adaptation in the first place why would it only take a couple days after the adaptation for your body to say "alright that was pointless"? That makes no sense from an evolutionary perspective.
How'd you know I'm deloading this week?
does one actually need a deload?
maybe a weird question but in my head it goes like that: if you work harder and harder each time (lets say 2,5lbs on bar every week), eventually you will hit the wall (in this case let say after 6 week you are unable to increase weight, so you deload and start over again with bigger numbers)
my question is - what if you lower your effort (lets say increase just 1 pound a week) and progress for months, because you will allways be able to recover? i dont get how people can "get strong" in just 4 weeks, then 1 week of nothing and then "get even stronger" next month? it takes me 4 weeks to just get used to a new movement dammit
You need to think of fatigue like an empty tank. When you first start a mesocycle your fatigue will be relatively low. But as you start ramping intensity it will begin to fill. When fatigue reaches 70%+ (towards the end of a mesocycle) that is when you need a deload to empty the tank back to sub 50%. When you have high fatigue your technique greatly suffers, and metabolic functions such as production of MTOR begin to severely decline. Your cortisone will sky rocket and you will be in a high anxiety state which will cause your sleep to suffer and overall impact recovery. Your risk of injury will sky rocket as well. Deloads are important for homeopathic recovery after a high intensity cycle. Hypertrophy is not as intense and will not fill that fatigue tank quickly as opposed to strength training and power training will be far over the most fatigue.
@@chadboy1515 but you are recovering and regenerating all the time...the fact that you need a deload is a sign that you do too much of something...what if you did a little less, but with no need for deload every x weeks?
@@watsonkushmaster3067 No it's not. If you need to deload it means you are working hard enough for muscle growth. Doing too much of something would be when you are starting to injure yourself or beginning to feel joint pain. Deloading is normal if you are working hard enough. You could do less with less need for deload, but chances are you will not be maximizing growth at that point.
Thanks for these videos. Mark Bell is MIA and Brian Alsruhe talks way too goddamn fast
Love Brian. He is funny and doesn’t take himself to seriously.👍
Bahahaha! I like all three of these guys
!!!!