thx, that was really helpfull, now i'd like to clear up some definitions, volume is meaning the sets and reps right?? Then when they use the word intensity they mean the weight used?? and finally when they say frequency, they mean how often your doing this exercises??? (i.e. twice per week). I can't seem to notice any "deloading" in the week of deloading could someone bring to my attention what's the "deloading" since it seems that they have the same intensity and same frequency and everything???

Thx