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Deloading

Training discussion on Deloading, within the Bodybuilding Forum; I would really appreciate if you could help me in what the word deloading means, could you explain what it ...


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Old 12-03-2006, 04:15 PM   #1
Jazon
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Default 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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Old 12-03-2006, 07:10 PM   #2
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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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Old 12-03-2006, 08:39 PM   #3
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every 4th w/o cycle, i drop volume by 30-40%

Reps are usually the same

Intensity is usually the same

Total sets are reduced by 30-40%

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Old 12-04-2006, 03:21 AM   #4
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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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Old 12-04-2006, 07:33 AM   #5
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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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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 12-04-2006, 01:05 PM   #6
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Its Bill Starr 5x5 intermidiate
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Old 12-04-2006, 01:08 PM   #7
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Quote:
Originally Posted by Jazon View Post
Its Bill Starr 5x5 intermidiate
You shouldn't need a deload unless you're REALLY running ragged.
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Old 12-04-2006, 02:00 PM   #8
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^^^^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.

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Old 12-04-2006, 03:25 PM   #9
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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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Old 12-04-2006, 03:50 PM   #10
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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?
I would say that full 2 week deloads are reserved for the extremes: Meaning either you're drastically overtrained OR you're slinging A LOT of weight, thus having a deload being critical for CNS recovery as well as bone and joint health.

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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