Reply With QuoteI read in BFFM that Grerman (or Russian?) athletes would take breaks in training for a week or two. They would exercise performing other types of exercise (I think it was call passive rest, or something like that). They ride bicyles, play basketball, etc. and stayed away from weight resistance related exercises.
De-loading weights, then off week Qs
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03-25-2004, 10:50 AM #1Mic Murderer
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De-loading weights, then off week Qs
So I'm starting to feel really burnt out after a 12 week bulking phase, so I figure next week im' gonna take a recovery week and de-load my weights. I've read about this recovery technique once, and know that it entails using lighter weights, never going to failure, and using less volume. Can anybody illustrate how to do this in more detail with specific figures? Thanks a lot.
Also, what activity level should I maintain during my off week following the de-loading week? What should my diet protocol be like?
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03-25-2004, 01:17 PM #2On a journey....... ELITE MEMBER
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03-25-2004, 04:28 PM #3Registered User
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Let's say for example this week you benchpressed 315 for 5 sets of 5 reps to failure. What you might want to do next week is 285 for 5 sets of 5 reps. The following week, do 250 for 5 sets of 5 reps. Basically dropping 10% of your intensity each week. Then, you could change up the routine a little and do something like 3 sets of 8reps with 220(70% of the 315) and start making your way back up again.
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03-25-2004, 04:29 PM #4Mic Murderer
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^^ I'm only deloading for one week, then taking a week off, then going into a cutting programme, though. How much should I drop the weights for a period of one week?
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03-25-2004, 04:31 PM #5Registered User
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I'd say 15% off the weight with the same sets and reps. Or you could drop some of the sets as well.
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03-25-2004, 04:34 PM #6Unstoppable Force ELITE MEMBER
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Or you might just want to take a week off and hit the sauna every day. De-loading is OK, but so is just plain ol rest.
"Show me a beautiful woman, and I'll show you a guy tired of screwing her"
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03-25-2004, 05:10 PM #7Mic Murderer
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^ Well I'm taking that week of plain old rest the week after de-loading.
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03-25-2004, 05:11 PM #8Patrick ELITE MEMBER
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why bother de-loading then?
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03-25-2004, 05:31 PM #9Monochromatic Bunny
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De-loading, IMO donīt do it.
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03-25-2004, 10:38 PM #10Registered User
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It is recommended to de-train following the peak of a training cycle. It serves as a smooth transition from one cycle to the next. The body seems to responed in a positive way going into the next training cycle.
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03-26-2004, 01:12 AM #11Mic Murderer
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With all the divided opinions I don't even know if I should de-load or just take the week off training altogether and start my cut a week earlier than scheduled. I can either do that or bulk for another week, then take a week off.
Peace.T DOT O.
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03-26-2004, 09:22 AM #12Amor Fati
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I, personally, see no point in de-loading and would just go for one more week of bulking and take a week off completely or instead of a week off completely you can do some active rest during that week, as Phred mentioned.
"The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate
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