Deload/Back Off Weeks

[Testdude63]

So back when I was natty, taking a deload week was essential to avoid CNS fatigue and to make continual gains--however slim they might be as an advanced natural lifter. However, I've noticed that I have been taking a lot less back off weeks or periods of lowered volume/intensity since being on TRT, especially when I blast. I will be switching over to a push/pull/legs/off/repeat starting the day before Thanskgiving, and this will be ROUGHLY 6 days a week training. Obviously I will have to play with my volume per workout to allow for proper recovery, but I think now would be a good time to take the next 3 sessions as lowered volume sessions.

As I get older, I notice that I don't schedule deloads like I used to (I.E. - every 4 weeks, for example) due to the fact that some days I'll have a knee that's bothering me, or my neck might be stiff, etc and it forces me to autoregulate that intensity. So these are basically periods of instinctive deloading if you will lol.

Question I have is, how many of you guys program deloads into your training programs, and how many of you guys feel they are truly beneficial? After all, AAS don't really enhance your CNS to the point where you still won't experience CNS fatigue. They allow the muscles to recover faster, but not so much the overall CNS on a grand scale. What are your thoughts??

 

[FL1025]

I started programming a 2 week deload after 5-6 weeks of training after my last knee injury. It was actually recommended by the physical therapist I had to see who was also a competitive Power lifter. Since implementing it I've noticed my injury rate has decreased significantly. I mean I still have nagging old injuries that bother me from time to time but if that happens I take an instinctive day or two off

 

[Testdude63]

I started programming a 2 week deload after 5-6 weeks of training after my last knee injury. It was actually recommended by the physical therapist I had to see who was also a competitive Power lifter. Since implementing it I've noticed my injury rate has decreased significantly. I mean I still have nagging old injuries that bother me from time to time but if that happens I take an instinctive day or two off

They're definitely essential when working through a nagging injury or for preventing overuse injuries. I'm also curious about what other bros think about CNS fatigue and the implementation of deloads.

 

[TexasTrash]

Im in the same boat as you. Now that Im older, my body just naturally schedules them every couple months. I take a fair number of trips/vacations so its pretty easy to find convenient times. Other than complete body deloads, I take a rotation or 2 off of each body part now and again but this is based more on old man pains instead of just feeling worn out. Now that Im older, when my body talks to me, it talks a bit louder and also Im a bit better at listening to it.

The complete deloads are more of a benefit to me psychologically............they kind or reset me and motivation goes back up.

 

[Testdude63]

Im in the same boat as you. Now that Im older, my body just naturally schedules them every couple months. I take a fair number of trips/vacations so its pretty easy to find convenient times. Other than complete body deloads, I take a rotation or 2 off of each body part now and again but this is based more on old man pains instead of just feeling worn out. Now that Im older, when my body talks to me, it talks a bit louder and also Im a bit better at listening to it.

The complete deloads are more of a benefit to me psychologically............they kind or reset me and motivation goes back up.

Couldn't agree with you more! The older we get and the longer we've been in this game, the more we are in tune with our bodies.

 

[MasonicBodybuilder]

That's a great way to recover. I just listen to my body and take extra days off. If I am really beat or feel I need a reset I might just take an entire week off training. I already mix heavy and lighter days.

 

[Testdude63]

That's a great way to recover. I just listen to my body and take extra days off. If I am really beat or feel I need a reset I might just take an entire week off training. I already mix heavy and lighter days.

That's a great way to periodize your training using auto regulation .

 

[TX TERROR]

Have not gotten into much deload work yet. Then again i'm not really thinking. I kinda say fuck it and lift things. But I am aware of the importance so that counts for something. Its something I am getting into more now though as I lift heavier.

 

[Testdude63]

Have not gotten into much deload work yet. Then again i'm not really thinking. I kinda say fuck it and lift things. But I am aware of the importance so that counts for something. Its something I am getting into more now though as I lift heavier.

Yeah, I feel it's even more essential working with heavier loads. Obviously there are the select few who can just beat up their bodies days, weeks, and months on end without even needing a deload. Perhaps you're part of the elite?

 

[TX TERROR]

Yeah, I feel it's even more essential working with heavier loads. Obviously there are the select few who can just beat up their bodies days, weeks, and months on end without even needing a deload. Perhaps you're part of the elite?

Probably just part of the stupid.

 

[Punk434]

I think a deload week every 4 weeks is too often but that's just me. I follow the conjugate method similar to westside (2 speed/volume days and 2 max effort) and it keeps me pretty fresh actually... I'll usually only take a deload week if I feel really beat to shit or usually the week before I begin peaking for a meet.


Sent from my iPhone using Tapatalk

 

[RickRock]

With my training style, and the constant progressive overload factor, deloads are a complete necessity after beating myself up with heavy weights that increase more and more. Typically I coordinate them with my blasts where after about 12 weeks I either deload for a week or just take the entire week off of the gym all together.

It's an extremely important part of progress in my opinion. Generally my body responds very favorably to the weights after a structured deload or week off

 

[SpikedEggnog]

ive never taken a deload week unless i was forced to. but i know they do help and especially being on AAS it will help keep your strength and muscle mass - because for me personally when i do not work out for an extended period of time i start to lose my appetite.

 

[IronFox]

I have been taking a week off every 4 months and mainly doing just cardio and stretching. Then when I return to normal training I feel recharged.

 

[hurricane]

I think a deload week every 4 weeks is too often but that's just me. I follow the conjugate method similar to westside (2 speed/volume days and 2 max effort) and it keeps me pretty fresh actually... I'll usually only take a deload week if I feel really beat to shit or usually the week before I begin peaking for a meet.


Sent from my iPhone using Tapatalk

with age i find i need these periods more lol.And yea obviously i feel a need for them more in a natural state, then in the middle of a big cycle.

 

[MaxxPursuit]

With my training style, and the constant progressive overload factor, deloads are a complete necessity after beating myself up with heavy weights that increase more and more. Typically I coordinate them with my blasts where after about 12 weeks I either deload for a week or just take the entire week off of the gym all together.

It's an extremely important part of progress in my opinion. Generally my body responds very favorably to the weights after a structured deload or week off

Agreed. I believe deload/cruise weeks are necessary. What I do is this: I'll hit it hard for 12 weeks or so. Then I'll take 7 to 10 days and only train twice. One for the upper body and second for the lower body. Simple. I keep the volume and intensity relatively the same but I decrease training frequency, and increase rest days in between. This way I give myself more time to recover but I'm less likely to lose strength from taking off altogether. That method has been working well for me.

 

[mastermolnar]

I just recently took 4 days off from the gym and I started back weak and depleted... mind you this was in the first week of my post cycle so I attribute most of my decrease in strength and energy to that. Over the past week I have adjusted my carb intake and increased my water intake to about a gallon and a half a day. I feel much better... fuller. I have never felt much need to dedicate a deload week with no weight, but I do have a week every month that I do increase the volume and focus on auxillary motions.

 

[RickRock]

Agreed. I believe deload/cruise weeks are necessary. What I do is this: I'll hit it hard for 12 weeks or so. Then I'll take 7 to 10 days and only train twice. One for the upper body and second for the lower body. Simple. I keep the volume and intensity relatively the same but I decrease training frequency, and increase rest days in between. This way I give myself more time to recover but I'm less likely to lose strength from taking off altogether. That method has been working well for me.

I might have to try that strategy sometime too. Usually I just do weights that week at like 50-70% of my normal working weights and don't go to failure.

 

[MaxxPursuit]

I might have to try that strategy sometime too. Usually I just do weights that week at like 50-70% of my normal working weights and don't go to failure.

I don't go to failure either. I try to stop around 1 rep short of it. Here's another approach I like taking too. I'll keep the intensity the same so I still get up to my heavy working weight but instead of doing each set rest paused, I'll do them all as straight sets and still focus on the negative. After that I'll go into the extreme stretch and then immediately go into an isolation workout using a very light weight (something I can do 30-40 reps with easily) and do 20-25 reps squeezing and pumping blood into the muscle while it is stretched. For example say I'll do the Hammer strength incline press for my chest, straight set for maybe 10-12 reps, then extreme stretch, then cable flyes with very light weight for 20-25 reps (focusing on pumping). This above plus decreasing frequency by increasing the days in between training sessions is another way I like to do it. Just a couple options brother. I love DC training but it can get brutal so depending on how I'm feeling I'll choose one these methods for that training day.

 

[Testdude63]

Yeah, a deload is meant to facilitate recovery and healing whilst still getting in some training with a reduction in volume, intensity, or both. A lot of people confuse deloads with time off, which isn't the case. A deload is superior in my opinion because you are still able to pump blood into the muscles which helps with recovery and growth. The key is to let your CNS recover and not become lazy lol. I used to take full weeks off, but found the deload to be the better option for me .