De-loading weights, then off week Qs

Premo55 · 03-25-2004, 10:50 AM

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?

Peace.

Phred · 03-25-2004, 01:17 PM

I 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.

Todd Bostrom · 03-25-2004, 04:28 PM

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.

Premo55 · 03-25-2004, 04:29 PM

^^ 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?

Peace.

Todd Bostrom · 03-25-2004, 04:31 PM

I'd say 15% off the weight with the same sets and reps. Or you could drop some of the sets as well.

camarosuper6 · 03-25-2004, 04:34 PM

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.

Premo55 · 03-25-2004, 05:10 PM

^ Well I'm taking that week of plain old rest the week after de-loading.

Peace.

**P-funk** · 03-25-2004, 05:11 PM

why bother de-loading then?

Vieope · 03-25-2004, 05:31 PM

De-loading, IMO don´t do it.

Todd Bostrom · 03-25-2004, 10:38 PM

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.

Premo55 · 03-26-2004, 01:12 AM

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.

Yanick · 03-26-2004, 09:22 AM

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.

03-25-2004, 10:50 AM	#1
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	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? Peace.
	T DOT O.

03-25-2004, 01:17 PM	#2
Phred On a journey....... Elite Member Join Date: Feb 2004 Location: Back in Sacramento, CA again Posts: 672 Photos: 4	I 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.
	If you always have a great day, you will always have a great life. "The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper

03-25-2004, 04:29 PM	#4
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	^^ 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? Peace.
	T DOT O.

03-25-2004, 04:34 PM	#6
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	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.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

03-25-2004, 05:10 PM	#7
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	^ Well I'm taking that week of plain old rest the week after de-loading. Peace.
	T DOT O.

03-25-2004, 04:28 PM	#3
Todd Bostrom Registered User Join Date: Mar 2004 Location: United States Posts: 31	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.

03-25-2004, 04:31 PM	#5
Todd Bostrom Registered User Join Date: Mar 2004 Location: United States Posts: 31	I'd say 15% off the weight with the same sets and reps. Or you could drop some of the sets as well.

03-25-2004, 05:11 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,360	why bother de-loading then?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-25-2004, 05:31 PM	#9
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,815 Photos: 10	De-loading, IMO don´t do it.
	FURtherness

03-25-2004, 10:38 PM	#10
Todd Bostrom Registered User Join Date: Mar 2004 Location: United States Posts: 31	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.

03-26-2004, 01:12 AM	#11
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	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.

03-26-2004, 09:22 AM	#12
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	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.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

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