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12-03-2006, 03:15 PM
| #1 (permalink) |
| Banned Rank: Member Experience: 5-7 Years Join Date: Nov 2006 Location: Bermuda Triangle
Posts: 59
|  Deloading I would really appreciate if you could help me in what the word deloading means, could you explain what it is ,the benefits, and if i have to do it once i fininsh a 5x5 course Thanx Jay |
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12-03-2006, 06:10 PM
| #2 (permalink) |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,416
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Gender:  | Deloading is a short period of time where you reduce the volume of your routine significantly, maintaining the same intensity. Sometimes its referred to as 'cruising' but its not the same as SD (strategic deconditioning, which is basically a total absence from the gym) You deload in order to give your body a chance to 'catch up'. Your CNS, joints, muscles, sanity, etc. will take a beating on any significant loading phase. This is a chance for everything to get back to normal while still maintaining a high level of intensity in your workout. I typically see alot of mass gains during my deload phases, more specifically when doing DFHT. Depending on what you're doing after the 5x5 you may need to deload, or you may need to do something else. If HST was your next plan of action then you might need to SD for a week or two. Typically I would say you should end it with a deload just for the mass gains I've seen. You should definitely throw in a deload between phases (volume, intensity, etc.) within your 5x5. |
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12-04-2006, 02:21 AM
| #4 (permalink) |
| Banned Rank: Member Experience: 5-7 Years Join Date: Nov 2006 Location: Bermuda Triangle
Posts: 59
| Kane could you help me out here, if you were me what would you do e.g on December 15th i was planning to stop bodybuilding for 2 weeks so my body could rest and start fresh on the 2nd Jan 2007.What do you suggest i could do ,should i stop completely for those 2 weeks or could you suggest me a workout i could do in those 2 weeks as deloading p.s currently on 5x5 Thanx a Million Jay |
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12-04-2006, 06:33 AM
| #5 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,443
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Gender: | What 5x5 program? Is it a dual factor program? If it's dual factor then a deload is really part of the point. Otherwise whether you need a deload kinda depends on how you feel although imo it never hurts. There are lots of permutations of "5x5" so I really wish everyone would be more specific. |
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12-04-2006, 01:00 PM
| #8 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,443
Country:
Gender: | ^^^^what he said  .I just ran that recently and I did get a little ragged out. But I'm an old man. What I did was take a week to test my 1RM's (with triple backoff's) and counted that as a deload. Last edited by Eric3237; 12-04-2006 at 01:23 PM. |
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12-04-2006, 02:25 PM
| #9 (permalink) |
| Banned Rank: Member Experience: 5-7 Years Join Date: Nov 2006 Location: Bermuda Triangle
Posts: 59
| well i am feeling ok with hugh amouns of energy every time except after the workout ,cuase that routine really drains you out So what do you suggest just stop completly for 2 weeks or deload or just go once a week and do a complete session 2 sets @70% of everything? Whats best thanx jay |
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12-04-2006, 02:50 PM
| #10 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,006
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Gender:  | Quote:
I've suggested this a lot to plenty of people here. If you're lifting so-so weights, and have even average recovery, you can load longer than a lot of the program descriptions out there. The advanced version of Bill Starr's 5x5 being one of the exceptions (3-4 weeks loading max). | |
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