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Old 11-08-2008, 01:39 PM
EricT EricT is offline
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Join Date: Jul 2005
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I'll let DH answer the question specifically and I'll just speak about deloading in general. The intensity reset is, quite frankly, something I've found to be, through my own experience, and a lot of harcore learning not necesssary for "most" lifters and certainly not for those in the intermediate phase using volume protocols like 5x5.

First to repeat my mantra a few times: Quality over quantity. Quality over quantity.

Now..the classic deload is simply to reduce volume by 40 percent and maintain or even raise intensity. Apply that to whatever days of the week and whatever movements it is needed. In most cases whith any 5x5 setup you can reduce volume and maintain or raise intensity across the board but you only need to apply it religously to the highest volume days.

The thing is you would be best not waiting for a complete plateau with that. A little before. Basically when you find quality going down the tube. Percieve effort can help you with that. I.E. the a given weight simply feels heavier than it should and the effort it takes to lift it feels unnaturally high. You haven't lost absolute ability yet, though.

Now, that may or not be a "planned" deload. And I don't think it is necessary for everyone to plan deloads at arbitrary times. But some people are less in tune to themselves due to experience than others, so....

However, as far as the planning aspect of it it helps to think of your "deload" as your peak. After all, in this case you are hoping to raise intensity. It would be good not to miss reps at whatever volume range you reduce it too. Keep that in mind.

So in other words you are recovering from the volume but trying to LIFT HEAVIER. So you're not exactly just being a wimp about things with your deload which is how some people view a planned one. Just think of it as how you cycle your workouts. I.E. I "peak" at this time.

With a 5x5 setup after a peaking week I would suggest a building back up to the volume. So instead of building the intensity you keep the intensity and build the sets. Although you don't have to go straight-away to 5x5 again. If you're able and healthy you could turn that "deload" into a heavier lifting phase. So in that way it would be the beginning of a meso-cycle, if that helps you view it.

The length of the deload will depend on just how long you've been training. But if it takes longer than two weeks to recover from a volume protocol...imo, you've overloaded too long and you are risking injury, immuno supression, etc..

I know that goes against, a little, the DFT 5x5 protocol. But I'm talking about the recovery aspect of it.

Shit, that was more than I meant to write.

Anyway...lest someone thing I'm really saying something completely different than DH:

Quote:
After 4-5 weeks, I'm about topped off and needing that deload. But, instead of taking a "deload week" as defined as the volume slash, blah, blah, blah, I instead went straight to the strength phase which was always modelled after westside. The difference being that the strength phase was lower volume (a lot lower in some cases), and the supplemental and accessory work was typically without a long eccentric which kept DOMS almost non-existant. So what I found was happening with my body was the volume phase certainly overreached me, then when I transitioned to my strength phases, it served the dual purpose, and deloaded me completely, all the while increasing my overall strength.
In this case I'm talking about that standard volume slash and then basically a strength phase..whatever floats your boat in that case. I know some people will hesitate to except 5x5 as a comparison to DH's hypertrophy phase, but just keep in mind that intensity an volume is comparitive. And most intermediates who have been doing the 5x5 thing for a while have hardly really tasted maximal strength work.
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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.

Last edited by EricT; 11-08-2008 at 02:29 PM.
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