Deload weeks. Good? Unnecessary?

[Gains4Days11]

Looking for advice on deload weeks. A few questions:

1. Do you feel like they’re essential for recovery, and if so, how often do you deload?
2. What’s your routine? Same weight, less reps, less sets? Lower weight, same reps, less sets? Full week of rest?
3. Do you feel stronger after a week of deloading, or do you feel like you lose a step?

 

[desertchrome]

Deloads help me re center myself and reconnect with my body. They are only a minor step down in stimulus if done right IMO… a good deload week helps me re evaluate my form especially. I like a deload week every 8 weeks or so.

 

[Gains4Days11]

Deloads help me re center myself and reconnect with my body. They are only a minor step down in stimulus if done right IMO… a good deload week helps me re evaluate my form especially. I like a deload week every 8 weeks or so.

Do you follow your normal lifting routine, just modifying sets, reps, and weight, or do you switch it up completely? In the past, I’ve kept weight the same, just lowered sets and reps, but I was considering lowering weight and sets, but keep reps the same, then just slowing down my eccentrics to get that mind/muscle connectiond focus on form.

 

[desertchrome]

I basically do what I’ve learned from John Meadows programs; reduce RPE to 7-8, focus on a good squeeze, manage fatigue. But otherwise yeah I follow the same program template for my deload as I followed for the previous 6-8 weeks.

The thing with RPE is sometimes it’s weight, sometimes it’s reps. This past week was my deload so it’s fresh in my mind. I reduced weight on my chest & legs, reduced reps on my arms & back. Nothing scientific about that, just what I felt like.

Deload is really about managing fatigue so however you do that should be good.

Edit: one thing I’ll say, I am not sure deloads need to be periodized at specific weeks or whatever. But if you’re on a blast and really pushing it, they are a nice break. I fought with myself for a while over whether or not deloads were “wasted weeks”, but I have started to appreciate them.

 

[Gains4Days11]

I basically do what I’ve learned from John Meadows programs; reduce RPE to 7-8, focus on a good squeeze, manage fatigue. But otherwise yeah I follow the same program template for my deload as I followed for the previous 6-8 weeks.

The thing with RPE is sometimes it’s weight, sometimes it’s reps. This past week was my deload so it’s fresh in my mind. I reduced weight on my chest & legs, reduced reps on my arms & back. Nothing scientific about that, just what I felt like.

Deload is really about managing fatigue so however you do that should be good.

Thanks brother, super helpful.

 

[BBBG]

Do you follow your normal lifting routine, just modifying sets, reps, and weight, or do you switch it up completely? In the past, I’ve kept weight the same, just lowered sets and reps, but I was considering lowering weight and sets, but keep reps the same, then just slowing down my eccentrics to get that mind/muscle connectiond focus on form.

Slow eccentrics are useless for hypertrophy. Just control the weight. The stability of machines make it difficult to cheat on form.

Like @desertchrome said, just lower the RPE or increase RIR to 3 or 4. If your programming is dialed in, you shouldn’t need deloads but shit happens in life where they are beneficial.

 

[Gains4Days11]

Slow eccentrics are useless for hypertrophy. Just control the weight. The stability of machines make it difficult to cheat on form.

Like @desertchrome said, just lower the RPE or increase RIR to 3 or 4. If your programming is dialed in, you shouldn’t need deloads but shit happens in life where they are beneficial.

Yeah, I usually never deload, but I’m about to start a new 16-week mesocycle and my shoulder’s been bugging me, so I was thinking I might deload to take some stress off the joint, then come back fresh for week 1 of the new routine. I hate taking time off completely, so I need to do “some” training at least.

 

[JDLift]

Looking for advice on deload weeks. A few questions:

1. Do you feel like they’re essential for recovery, and if so, how often do you deload?
2. What’s your routine? Same weight, less reps, less sets? Lower weight, same reps, less sets? Full week of rest?
3. Do you feel stronger after a week of deloading, or do you feel like you lose a step?

1) No
2) Mix of conjugate ME/DE days + autoregulating accessory work. After 10+ years you learn what works and what doesn't for yourself.
3) Hell fucking no. I used to do deloads or weeks off after meets and it made me feel like complete ass. My body wants to keep moving, not slow down or stop. Work up toward peak -> Compete -> Start over again with the cycle or fuck around and max or hit amraps on goofy shit that I don't get to play with during actual training like hitting zercher PRs or trying to max my non-comp stance dead/squat, max a close grip bench or extra wide grip bench, still working up to the 90-100% range just in different lifts than usual. Definitely not deloading. "A body in motion stays in motion" or whatever Yoda said to Professor X.

 

[Sector]

I’ll do a full scale actual deload like once a year when my central nervous system is completely fried and I can’t build any adrenaline and just feel horrifically lethargic and overtrained and not recovering adequately where I’ll take like 5 days off of lifting and do some cardio

Other than that when I start to feel those symptoms, one rest day usually does the trick for me, and if it doesn’t Ill do a half ass deload where I might reduce volume a bit for a few days and that’s enough to do it for me

Definitely feel stronger after a deload week. Body feels more recovered, able to build adrenaline super easy for my top sets, more motivated, joints and everything feel great

So basically I’ll do like 1 full scale deload a year, then maybe 1-2 half ass deload where I cut volume in half

 

[Smoke_eater]

I basically do what I’ve learned from John Meadows programs; reduce RPE to 7-8, focus on a good squeeze, manage fatigue. But otherwise yeah I follow the same program template for my deload as I followed for the previous 6-8 weeks.

The thing with RPE is sometimes it’s weight, sometimes it’s reps. This past week was my deload so it’s fresh in my mind. I reduced weight on my chest & legs, reduced reps on my arms & back. Nothing scientific about that, just what I felt like.

Deload is really about managing fatigue so however you do that should be good.

Edit: one thing I’ll say, I am not sure deloads need to be periodized at specific weeks or whatever. But if you’re on a blast and really pushing it, they are a nice break. I fought with myself for a while over whether or not deloads were “wasted weeks”, but I have started to appreciate them.

I like this whole take on it. I just listen to my brain and my body and my “deload week” can consist of a variety of things. Maybe I only go to the gym 3 times that week and only hit my favorite muscles. Maybe I keep everything normal and lighten the load. It changes for me. But it’s equally about a mental reset as it is about giving my body a little break.

I have realized now that I’m to the point where I don’t need to grow every single muscle equally and am now focusing on areas that are lagging, that my split is the most unstructured that it’s ever been. But because it’s not as structured as it once was, I don’t need to deload as often. Probably because my brain doesn’t need that reset now that it’s a little more chaotic.

 

[CaffeineandKilos]

It's all entirely personal, it's not possible to say that they are or are not essential. To some they are and to some they will never need one.

Heck I took a whole month off from lifting and did yoga and cardio. Felt incredible getting back to they gym. I was weaker since I took a whole dang month off, but I sprang back within like 2 weeks.

I'm finally getting over my "powerlifter" mentality and took 2 weeks off before switching my routine to a almost fully bodybuilding oriented routine.... Deadlifting and squatting 5-6+ plates near every other week just got tiring, and I don't compete so what's the point in risking injury for no reason anymore. I probably won't ever need a deload again at this point unless it's for vacation lol... Gonna just be the jacked uncle now, not the strong one

 

[Ateam2024]

Deloads = Derails, , i often stumble getting back to full "program" mode, if i deload to often, but as i age gracefully into my 50's i find they do help , ive learned how to not go "full derail" lol