Planned Unloads - Nonsense for Recreational Lifting?

**CowPimp** · 05-11-2007, 08:57 PM

Okay, so I've had this thought lately. Why do so many of us periodize our programs like we are athletes? I don't understand the need to unload every 4-6 weeks. I mean, I understand it, but only if you need it.

My thought is that if you aren't trying to peak for a competition, then you should unload when you find yourself getting weaker or experiencing symptoms of overreaching. Just because my program says unload at week 5, why would I do that if I'm still getting stronger? I highly doubt overtraining is taking place if I'm still piling weight on the bar. If I keep getting stronger for 10 weeks, and then I taper off, why would I impede progress before that? In fact, I argue that starting to see a plateau or decrease in strength is a good thing. It means that you are at the point where you have manifested lots of fatigue, but most likely you have also improved your fitness, you just have to let the fatigue dissipate and the fitness gains show through.

Now, I do feel there should be some kind of practical limit, like 12-16 weeks. This is more for a mental break and freedom from serious joint stressors for a brief period of time. Most joint structures don't heal like muscles do because of their relatively poor blood supply.

Thoughts? Comments? Emoticons? Beef jerky?

kinkery · 05-11-2007, 09:02 PM

shiznit2169 · 05-11-2007, 11:42 PM

I have to agree with you there Pimp. I am already 9 weeks into my current program and i am getting bigger and stronger than ever. I haven't even unloaded yet but i do know that i have two weeks left until my full week off. My numbers have been steadily increasing and diet has been nearly flawless.

I guess it's just to give your body a break even though we may not feel like we need it. Better to be safe than sorry in the long-run.

fufu · 05-12-2007, 12:47 AM

Sounds fine to me. I like taking time off every 4-5 weeks because I start to feel beat up and it seems like my strength will keep improving at a steady level when I unload. frequently I recently have been training nonstop for 6 weeks, and my ankles, knees, and shoulders are started to get a bit raw. My strength progression is going down, mostly lower, upper seems fine.

I do lift pretty high intensity every workout, I try to break atleast one PR per workout, since I started taking the unloads every 4 weeks I have been maintaining a high progression level for longer than I ever have. I also have been eating alot more though...

DanOz · 05-12-2007, 01:56 AM

It's like anything - they put a number on it as a guide but there is no one size fits all. I agree with you - let your own body be the judge, it'll tell you when it needs to back off a bit.

**CowPimp** · 05-12-2007, 03:41 AM

Quote:

Originally Posted by fufu

Sounds fine to me. I like taking time off every 4-5 weeks because I start to feel beat up and it seems like my strength will keep improving at a steady level when I unload. frequently I recently have been training nonstop for 6 weeks, and my ankles, knees, and shoulders are started to get a bit raw. My strength progression is going down, mostly lower, upper seems fine.

I do lift pretty high intensity every workout, I try to break atleast one PR per workout, since I started taking the unloads every 4 weeks I have been maintaining a high progression level for longer than I ever have. I also have been eating alot more though...

That's fine. If you basically know when it's coming. Still though, let's say you plan to unload after 4 weeks. If you are breaking PRs and your joints are feeling good, then wouldn't you keep going?

ReproMan · 05-12-2007, 06:52 AM

Quote:

Originally Posted by CowPimp

That's fine. If you basically know when it's coming. Still though, let's say you plan to unload after 4 weeks. If you are breaking PRs and your joints are feeling good, then wouldn't you keep going?

I agree with you 100%.

**P-funk** · 05-12-2007, 07:06 AM

yea, I don't always do the 3 weeks up 1 week down thing for myself either. It depends though. Sometimes I just feel good and can keep going.

However to the questions of "why wouldn't you just keep going"......The idea isn't that you are stopping progress, the idea is that you are backing off to allow progress to keep going....it is to prevent you from always pushing until progress starts to stall and you beat yourself into a large hole.

Witchblade · 05-12-2007, 07:57 AM

I think the average trainee should just follow the guidelines of their program. 'Listening to your body' is just an excuse for a lot of people to keep lifting, because it's so hard to take a week off. Most people take too little take off as it is.
I also think most people can't listen to their body, especially if I hear all these stories of lifting through pain.

That said, if you're experienced and knowledgeable enough to properly spot symptons of overtraining, go ahead and listen to your body.

Double D · 05-12-2007, 08:02 PM

I lift so heavy in the offseason that I feel myself gonig backwards from time to time which is when I use a deload or off week.

But in season I simply have to have deload weeks. But of course I do consider myself an athlete.

depaul · 05-12-2007, 10:36 PM

Quote:

Originally Posted by CowPimp

Now, I do feel there should be some kind of practical limit, like 12-16 weeks. This is more for a mental break and freedom from serious joint stressors for a brief period of time. Most joint structures don't heal like muscles do because of their relatively poor blood supply.

I definitely agree with this. When I started lifting and knew nothing, just thought that more=better, I would never take breaks, and curiously enough I would get tired, push myself, and then get sick every three months or so. I finally figured out that this was probably me overtraining, so now I take a week off about every 2 to 3 months.

I don't break every 4-5 weeks though; actually this is the first that I've heard of it. By planned unloading do you mean a "light week" every 4-5 weeks or a complete break for a few days? Your reasoning makes sense though; if you are still making gains then it would seem that your body is not having trouble recovering from the previous workout, so unloading when you're already fully (or almost fully) recovered is not going help anything except to give your joints time to heal.

05-11-2007, 08:57 PM	#1
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Planned Unloads - Nonsense for Recreational Lifting? Okay, so I've had this thought lately. Why do so many of us periodize our programs like we are athletes? I don't understand the need to unload every 4-6 weeks. I mean, I understand it, but only if you need it. My thought is that if you aren't trying to peak for a competition, then you should unload when you find yourself getting weaker or experiencing symptoms of overreaching. Just because my program says unload at week 5, why would I do that if I'm still getting stronger? I highly doubt overtraining is taking place if I'm still piling weight on the bar. If I keep getting stronger for 10 weeks, and then I taper off, why would I impede progress before that? In fact, I argue that starting to see a plateau or decrease in strength is a good thing. It means that you are at the point where you have manifested lots of fatigue, but most likely you have also improved your fitness, you just have to let the fatigue dissipate and the fitness gains show through. Now, I do feel there should be some kind of practical limit, like 12-16 weeks. This is more for a mental break and freedom from serious joint stressors for a brief period of time. Most joint structures don't heal like muscles do because of their relatively poor blood supply. Thoughts? Comments? Emoticons? Beef jerky? The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-12-2007, 12:47 AM	#4
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,732 Photos: 8	Sounds fine to me. I like taking time off every 4-5 weeks because I start to feel beat up and it seems like my strength will keep improving at a steady level when I unload. frequently I recently have been training nonstop for 6 weeks, and my ankles, knees, and shoulders are started to get a bit raw. My strength progression is going down, mostly lower, upper seems fine. I do lift pretty high intensity every workout, I try to break atleast one PR per workout, since I started taking the unloads every 4 weeks I have been maintaining a high progression level for longer than I ever have. I also have been eating alot more though... fufu's 1337 Journal Your diet will set you free.

05-12-2007, 07:06 AM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	yea, I don't always do the 3 weeks up 1 week down thing for myself either. It depends though. Sometimes I just feel good and can keep going. However to the questions of "why wouldn't you just keep going"......The idea isn't that you are stopping progress, the idea is that you are backing off to allow progress to keep going....it is to prevent you from always pushing until progress starts to stall and you beat yourself into a large hole. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-12-2007, 07:57 AM	#9
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	I think the average trainee should just follow the guidelines of their program. 'Listening to your body' is just an excuse for a lot of people to keep lifting, because it's so hard to take a week off. Most people take too little take off as it is. I also think most people can't listen to their body, especially if I hear all these stories of lifting through pain. That said, if you're experienced and knowledgeable enough to properly spot symptons of overtraining, go ahead and listen to your body. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

05-11-2007, 09:02 PM	#2
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998

05-11-2007, 11:42 PM	#3
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,184 Photos: 1	I have to agree with you there Pimp. I am already 9 weeks into my current program and i am getting bigger and stronger than ever. I haven't even unloaded yet but i do know that i have two weeks left until my full week off. My numbers have been steadily increasing and diet has been nearly flawless. I guess it's just to give your body a break even though we may not feel like we need it. Better to be safe than sorry in the long-run.

05-12-2007, 01:56 AM	#5
DanOz Registered User Join Date: Feb 2006 Location: Sydney, Australia Posts: 56	It's like anything - they put a number on it as a guide but there is no one size fits all. I agree with you - let your own body be the judge, it'll tell you when it needs to back off a bit.

05-12-2007, 08:02 PM	#10
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I lift so heavy in the offseason that I feel myself gonig backwards from time to time which is when I use a deload or off week. But in season I simply have to have deload weeks. But of course I do consider myself an athlete.