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Deloading



 
 
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BREWMASTERBILL
SparkPoints: (31,080)
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Posts: 4,110
2/4/13 8:29 P

I usually drop about 5 pounds in a week when I cut, but it's mostly glycogen and other fluid, it comes right back the minute I start eating at maintenance. I wouldn't be too scurred.

Good to know you cycle 'em as well. Thanks.



KJFITNESSDUDE
Posts: 15,787
2/4/13 8:20 P

I cut out 350-400 calories/day last week & this week, I lost about 5 lbs so far but am afraid of losing any more for now.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
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2/4/13 1:49 P

Question for you KJ, do you cut calories on deload weeks? Last cycle I cut for a week. It didn't seem to affect my gains, but it's too early to tell. I also started deload week today and plan on cutting again. Nothing too serious, I plan on maybe shedding a pound. I just figured if I could eat heavy during the high intensity work weeks and cut during the deload that I might save myself from having to do a long cut cycle. I still anticipate I will have to cut at some point since I'm not going to gain all muscle and lose all fat, but maybe make it a little less agonizing when that day comes. haha.



BREWMASTERBILL
SparkPoints: (31,080)
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2/2/13 8:29 A

I'm sure I haven't said it first, but I've always said the hardest thing about a deload is doing it. Taking 50% of 1RM as your work load is like "did I even do anything? Why bother?". But like you say, you get a lot out of it. Form focus, recovery and often times PR's during your very first workout after the deload. It's weird how it works, but it seems to.

TRINITYROYAL - you're right. Many beginners don't need to deload yet because the weights are too light. You know it's time for a deload period when you cannot add either weight or reps to your core lifts. Many beginners have what is referred to as "beginner gains". These are awesome because you're PR'ing almost every workout. TAKE THESE GAINS WHILE YOU CAN! They don't last forever. Milk them. Every pound. hahaha.



KJFITNESSDUDE
Posts: 15,787
2/2/13 7:34 A

Yeah, for me I had succeeded in a few PRs (personal records) and could the punishment my body was taking. It was at the end of an 8 week cycle and I usually take a complete break for one week I decided to try "deloading".

The funny thing for me is that I still felt like I got a good workout and though form and tempo are ALWAYS good for anyone to be aware of I paid real close attention to those things this week. My body does not feel worn out like it has the past several weeks so I totally think my body is recovering well.

This weekend is the end of Deload Week 1, next week I'll be doing 10-15% less of my load for week 8 of my last cycle.



TRINITYROYAL
Posts: 2,399
2/2/13 7:29 A

Thanks Bill. That makes sense. I don't think my performance at any of my activities, or my training regimen, is intense enough yet that I need it. On the list for later, though.



BREWMASTERBILL
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2/1/13 5:47 P

Deloading is part of periodization. Simply put, you've broken your training into cycles (however long that cycle might be) and the deload is a "break". It can be substantially lower volume, weight (or both) and even the complete cessation of training. The purpose of the deload is to prepare for the next work cycle. It can mitigate overtraining and promotes recovery. Depending on your training schedule and periodization scheme, deload can be a week or several months. Most competitive athletes will schedule training deloads during their season so training doesn't interfere with their sport.





TRINITYROYAL
Posts: 2,399
2/1/13 5:24 P

@KJ, what's the purpose of deloading? What sort of benefit is it supposed to give you?



KJFITNESSDUDE
Posts: 15,787
2/1/13 1:13 P

I was gonna do a b;log on this on my page but I'd rather just do it in an open forum.

Deloading is when you do your lifting routine at a light weight. Of the deloading articles I've read it can be anywhere from 10 - 50% lighter load. I am doing a 2 wekk deloading program and this is week 1 at 20% lighter of my last lifting session (my heaviest ever) and next week 10% lighter.

So far I did it Monday (Chest & Triceps), Wednesday (Back & Biceps) and today (Shoulders & Traps). Since the load was lighter I paid special attention to form and tempo.....WOW! I actually look bigger.....strange.



 
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