The name of the game is keeping it heavy, but limiting volume. With DC's use of one working set, this means keeping the one set, but straight setting for about 15 reps. This is a very effective deload considering how brutal rest/pausing is. Also, NO statics/pulses. So be sure to hold back because if you don't deload fully, then your chances for continued progress your next blast will be limited. By this I simply mean not being able to blast very long without a regression in performance.
As I've said via pm, this is your time to have some fun for a change. Not having to worry about widowmakers and rest/pausing is a huge load off the mind. So if there's been a certain exercise or machine you've been itching to get back to, now's the time. It's also an excellent time to experiment with new exercises that have potential to make the cut for your next blast! Check out reverse grip bench presses (in the smith for safety sake
rest pausing). Love that one!
It takes a large amount of self disipline to stick to the deload. You lift pretty heavy, and have been blasting for 2 months, so your joints need a fair amount of recovery..Even if you don't feel the pain. It's your choice whether you want to spend 1 week deloading or 2. Typically, the longer the blast, the longer the cruise.
Your next workout I anticipate seeing one workset per exercise.
Shoulder presses, for example, could probably have been 65 lb DB's for a set of 15 hard reps, stretch, DONE.
Here's a little treat about cruising for the natural lifter:
Quote:
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Originally Posted by Dante
DC 'Blasting and Crusing Clarified'
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Cruising--I want to clear some things up about this. As much as I like people to keep the training in correct format because Ive experimented with this stuff so much and I think I have a feel for what is working best, with blasting and cruising it can be individualistic.
With Natural guys, they usually go 5 weeks to 14 weeks blasting and then take a 2 week cruise--the norm seems to be somewhere between 7 weeks blasting and 12 weeks blasting. You read this by being in tune with your body and when you start feeling worn out and not really wanting to give the logbook an ass kicking--its time to cruise. But dont make a major mistake that some nattys do which is simply refusing to take a day off. Sometimes that rectifies the whole situation right there. At that moment because of various problems, lack of sleep, stress, etc you read that as a time to cruise but basically all you need is to skip a workout and pick up the schedule on the next day and your right back to normal. Now if you take a day off and you get that 3-4 days of straight rest and still feel listless and unmotivated, hey then its time to cruise. I will give you some examples of what some of my nat trainees do
7 weeks blasting 2 weeks cruising
12 weeks blasting 2 weeks cruising
5 weeks blasting 7 days cruising
8 weeks blasting 7-10 days cruising
As you can see above its personal choice how long you want to blast and cruise. Some guys take the 2 weeks cruise some guys like it shorter. Its up to you. I also have some guys that train pretty hard with straight sets during this time (but short of failure) and some guys that kind of just wing it (either way is going to work--your just maintaining)
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Just from my bench I can tell my strengh has gone up
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