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thx, that was really helpfull, now i'd like to clear up some definitions, volume is meaning the sets and reps right??
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Sets x reps x exercises per muscle x one day
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Then when they use the word intensity they mean the weight used??
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Yup, intensity is % of 1 RM. Example: Flat bench (1x5) is a higher intensity than doing (1x12)
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and finally when they say frequency, they mean how often your doing this exercises??? (i.e. twice per week).
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More like how often you're working your muscles. Example: Doing 2 upper, 2 lower workouts per week means hitting muscles twice in a given week.
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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???
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If you're referring to my loading/deloading example, what's not to get? For the deload week, you're keeping the intensity and frequency the SAME, but slashing almost all the volume. If you compare the two:
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Upper Body Workout One: LOADING
1./// Barbell Bench Press: (flat or incline, primarily wide grip, hypertrophy reps; ex. 4x10 with the same weight for each set)
2./// Dumbell Press (flat, incline, or decline for 3x8-12 same weight)
3./// Horizontal Lat Work (Barbell JS Rows, 5x5)
4./// Shoulders/ Traps (emphasis on medial delts - Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Shoulder Horn, Face Pulls – pick 1-2 exercises for 4-6 sets total)
5./// Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, Pushdowns – pick one exercise for 3x10-12)
6./// Biceps (1-2 exercises, 3-5 sets total)
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Upper Body Workout One: DELOAD
1./// Barbell Bench Press: (flat or incline, primarily wide grip, hypertrophy reps; ex. 4x10 with the same weight for each set)
2./// Dumbell Press (flat, incline, or decline for 3x8-12 same weight)
3./// Horizontal Lat Work (Barbell JS Rows, 5x5)
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It's a absolute VACATION doing the deload workout when you've been doing the high volume loading workout for 3-5 weeks.
There's plenty of other ways of doing it [deloading] also. You could do a lot of things:
-> Cut the frequency, volume, or BOTH. This means doing ONE upper body workout (Monday) with or without the volume, and ONE lower body workout (Thursday). That's if you have subpar recovery. This is another idea of a deload week.
There are so many individualized options, it's rediculous. Just picture a deload week as a week that'll MAINTAIN your strength (keeping intensity high) while allowing your body to recover throughout the week (slashing volume, frequency, or both). There's many programs that want you to take a full week OFF completely from the gym. This type of training can keep you in the gym indefinately, without even needing a week completely away from the gym.
You have to read Kelley Baggett's article I posted on one of the previous pages or else you'll be lost in the sauce pertaining to the concepts of dual factor theory.