De-Load... Serious question....

[Buzzard]

Okay... I'm thinking of de-loading next week, as I haven't really for as long as I can remember. Just training as hard as I can every week. My questions are....

1) Would you consider just taking the week off all together? My lifts are suffering. My joints are really sore, just kind not feeling good and my explosiveness on lifts just isn't there.

2) How about just doing some training of areas (bi's, calves, etc...) that I rarely ever focus on and some general conditioning training (sled, sprints, etc...)?

Thanks

 

[SilentBob187]

Maybe you could train at about 50%-70% of the weight that you normally use for a deload week. While you're doing that you can also focus on bringing up some of those other areas you're struggling with.

edit: Also decrease the sets/reps you normally do. You're deloading after all. Instead of 4 sets @ 10 reps, maybe 3 sets of 4-6 reps at those lighter weights.

 

[juggernaut]

Buzzard, I'd suggest utilizing a complete 1-2 weeks off with foam rolling done twice daily. Once in the morning and night.
If anything, concentrate on active recovery cardio. You'll still be as strong as when you left the gym two weeks ago and fully healed.

 

[Buzzard]

Buzzard, I'd suggest utilizing a complete 1-2 weeks off with foam rolling done twice daily. Once in the morning and night.
If anything, concentrate on active recovery cardio. You'll still be as strong as when you left the gym two weeks ago and fully healed.

What's this???

 

[Buzzard]

Maybe you could train at about 50%-70% of the weight that you normally use for a deload week. While you're doing that you can also focus on bringing up some of those other areas you're struggling with.

edit: Also decrease the sets/reps you normally do. You're deloading after all. Instead of 4 sets @ 10 reps, maybe 3 sets of 4-6 reps at those lighter weights.

I was actually thinking of that, but even light warm-ups feel kinda heavy right now. I just trained chest and every warm-up felt like a working set. No explosiveness at all.

 

[rockhardly]

+1 to jugs suggestion. Especially sense it sounds like you are already to the point of overtraining.

When I deload I just take the week off completely and stretch and do some soft tissue work.

 

[SilentBob187]

What's this???

Foam rolling is good stuff, unfortunately I only use em when I cramp up. I've heard great things from using them daily though.

 

[juggernaut]

Myofascial Release

It's just a fancy name for foam rolling. It's cheap and EXTREMELY effective.

 

[natural1]

I think you no yourself that your bodies ready for a weeks complete rest from the gym.
I think uve trained so hard for so long that dropping weights wont quite cut it to fully recuperate.
Take a week of and come back growling

 

[Buzzard]

Foam rolling is good stuff, unfortunately I only use em when I cramp up. I've heard great things from using them daily though.

I googled it and done! Looks like some stuff I need. I'll look like a poosie at the gym, but I'm bigger than errybody there, so F'em...

 

[Buzzard]

I think you no yourself that your bodies ready for a weeks complete rest from the gym.
I think uve trained so hard for so long that dropping weights wont quite cut it to fully recuperate.
Take a week of and come back growling

You're right and that's exactly what I'm going to do. It'll be weird, but hopefully let me heal and come back like a mad man...

 

[Rodja]

Foam rolling is something that everyone should do. Hell, after a year or so, I think you should even move up to using some PVC pipe instead of just the roller and a billiard ball for the piriformis/glute area.

 

[juggernaut]

I googled it and done! Looks like some stuff I need. I'll look like a poosie at the gym, but I'm bigger than errybody there, so F'em...

Truthfully, stay out of the gym. It's part of the mental part of training to miss "the temple of destruction." Consider it a mental break.

 

[jbenmedic]

Agree completely with above. As much as I hate missing training sessions sometimes I have to take a week off every several months. It's actually good for you. You just have to fight off your brain telling you to stop being a pu$$y and go to the gym. I hate that voice.

 

[Gazhole]

Lately i've been taking every 6th week off and it's not doing me any harm, and my progress hasn't missed a beat.

Take a full week off, and like Jugg said do a lot of foam rolling, and also static stretching and mobility exercises to help keep those joints and connective tissues ticking over.

This week is also the time to get QUALITY nutrition in spades. Eat a hell of a lot of nutritious food.

 

[MDR]

Time off from the gym is crucial. I also like the idea of staying away completely. Seems I always come back stronger, and with a renewed desire and excitement about training.

 

[SFW]

lol @ foam rolling. sounds like that gets you pretty jacked

 

[Rodja]

lol @ foam rolling. sounds like that gets you pretty jacked

Tell that to DeFranco or the EFS guys.

 

[MDR]

lol @ foam rolling. sounds like that gets you pretty jacked

Sounds and looks goofy, but it really does a nice job loosening things up. Really helps with joint pain.

 

[juggernaut]

lol @ foam rolling. sounds like that gets you pretty jacked

go work your core a little more douchebag