Deload Question

**Stewart14** · 06-18-2007, 12:11 PM

Right now I am doing a push/pull/lower routine with basically a strength exercise done for 3x3, then 2 or 3 accessory exercises, the first being 3x8 and the second being 2-3x12. I have 2 days of each section done over 10 days, so it looks like this:
lower 1
off
push 1
pull 1
off
lower 2
off
push 2
pull 2
off.

I wanted to run through 3 ten day cycles and then do some sort of deload week to recharge a bit. I was looking for any suggestions as to an appropriate deload cycle given the parameters I laid out here.

Thanks for all help.

**Double D** · 06-18-2007, 03:37 PM

Heres my question. Alot of times a person doesnt need a deload. Reason being other than the weights he or she normally isnt all that active. I dont know your case, but I would say after 10 weeks if you are still making progress dont deload, but yet keep gaining.

**Bakerboy** · 06-18-2007, 03:51 PM

I prefer just to stay away from the weights and just keep up with my cardio.
A week is not a long time to be away from the gym.
But if you "need" to lift and you don't feel burnt out you could do a lot of things: you could do you regular routine but cut down your sets to 1 or 2, you could do some lighter circuit trainng, or even do a full body DB/ or BW routine 2-3 times a week.

**Stewart14** · 06-18-2007, 05:51 PM

Originally Posted by Double D

Heres my question. Alot of times a person doesnt need a deload. Reason being other than the weights he or she normally isnt all that active. I dont know your case, but I would say after 10 weeks if you are still making progress dont deload, but yet keep gaining.

I don't think it's a question of needing a deload or not, I think it is in the best interests of an overall long term plan to incorporate periodic deloads. I guess I am thinking long term here. I would bet after a month of doing this that I would still probably be making progress on most or at least some of my lifts, but I am thinking that if I force myself to do deload weeks, I will enable myself to make better long term progress say 6 months down the road.

**Stewart14** · 06-18-2007, 05:54 PM

Originally Posted by Bakerboy

I prefer just to stay away from the weights and just keep up with my cardio.
A week is not a long time to be away from the gym.
But if you "need" to lift and you don't feel burnt out you could do a lot of things: you could do you regular routine but cut down your sets to 1 or 2, you could do some lighter circuit trainng, or even do a full body DB/ or BW routine 2-3 times a week.

My initial thought was to do something like the first thing you mentioned, keep my "strength" exercise the same scheme, but use the same weight as the last time, and drop the accessory work to 1, maybe 2 sets.

I just wanted to see what other people thought

How often do you "deload" BB?

**Double D** · 06-18-2007, 05:56 PM

Originally Posted by Stewart20

I don't think it's a question of needing a deload or not, I think it is in the best interests of an overall long term plan to incorporate periodic deloads. I guess I am thinking long term here. I would bet after a month of doing this that I would still probably be making progress on most or at least some of my lifts, but I am thinking that if I force myself to do deload weeks, I will enable myself to make better long term progress say 6 months down the road.

Its been a question that has been getting raised alot in the past 3 months or so. I for one just take a week off once I either stop gaining or I feel like some ass. But depending on the individual and their experience as well.

**Stewart14** · 06-18-2007, 06:30 PM

Originally Posted by Double D

Its been a question that has been getting raised alot in the past 3 months or so. I for one just take a week off once I either stop gaining or I feel like some ass. But depending on the individual and their experience as well.

You stop training for a week just cause you wanna get laid???

**Double D** · 06-18-2007, 06:33 PM

You wouldnt?

**MCx2** · 06-18-2007, 07:14 PM

Originally Posted by Stewart20

You stop training for a week just cause you wanna get laid???

If thats what it takes.

I usually abstain for the whole week. LIFTING, not sex.

**Bakerboy** · 06-18-2007, 08:31 PM

How often do you "deload" BB?

A lot. Every 7-8 weeks. But I'm 35 so I'm no spring chicken. lol

**britlifter** · 06-19-2007, 12:07 AM

I actually delaod every 4 weeks

4 weeks hard... deload week with less volume just 2 weight sessions that week
4 weeks hard... complete week off

keeps my cns happy and fresh

interesting.. 3 on 1 off - Iron Addicts Forums

**PWGriffin** · 06-19-2007, 04:38 AM

I also unload once a month. Helps me go into a really high volume/intensity week nice and fresh. I still lift weights...just cut the volume in half.

**CowPimp** · 06-19-2007, 07:04 AM

I like to cut back intensity by about 15-20% on the heavier stuff (Like your 3x3 work). Sometimes when dealing with the moderate to high volume stuff, I will cut back the intensity a little bit less (Like 10%) and shave off a set as well.

**Stewart14** · 06-19-2007, 07:34 AM

What are some of the pros/cons of deloading by just taking a week off, versus cutting the intensity of your workouts for a week?

**Double D** · 06-19-2007, 11:11 AM

Originally Posted by CowPimp

I like to cut back intensity by about 15-20% on the heavier stuff (Like your 3x3 work). Sometimes when dealing with the moderate to high volume stuff, I will cut back the intensity a little bit less (Like 10%) and shave off a set as well.

Didnt you pose a question a few months ago about going without deloading, especially if your not an athlete?

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