Go Back   Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


Deloading



Reply
 
Thread Tools Display Modes
  #1  
Old 12-03-2006, 03:15 PM
Jazon Jazon is offline
Banned
Rank: Member
 
Join Date: Nov 2006
Location: Bermuda Triangle
Posts: 59
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
Reply With Quote
  #2  
Old 12-03-2006, 06:10 PM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
 
Join Date: Nov 2005
Posts: 2,238
Default

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.
__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #3  
Old 12-03-2006, 07:39 PM
Nathan1 Nathan1 is offline
Rank: Member
 
Join Date: Feb 2006
Posts: 50
Send a message via AIM to Nathan1
Default

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%
__________________
ThermoLife Rep


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #4  
Old 12-04-2006, 02:21 AM
Jazon Jazon is offline
Banned
Rank: Member
 
Join Date: Nov 2006
Location: Bermuda Triangle
Posts: 59
Default

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
Reply With Quote
  #5  
Old 12-04-2006, 06:33 AM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

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.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Reply With Quote
  #6  
Old 12-04-2006, 12:05 PM
Jazon Jazon is offline
Banned
Rank: Member
 
Join Date: Nov 2006
Location: Bermuda Triangle
Posts: 59
Default

Its Bill Starr 5x5 intermidiate
Reply With Quote
  #7  
Old 12-04-2006, 12:08 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

Quote:
Originally Posted by Jazon View Post
Its Bill Starr 5x5 intermidiate
You shouldn't need a deload unless you're REALLY running ragged.
Reply With Quote
  #8  
Old 12-04-2006, 01:00 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

^^^^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.

Last edited by EricT; 12-04-2006 at 01:23 PM.
Reply With Quote
  #9  
Old 12-04-2006, 02:25 PM
Jazon Jazon is offline
Banned
Rank: Member
 
Join Date: Nov 2006
Location: Bermuda Triangle
Posts: 59
Default

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
Reply With Quote
  #10  
Old 12-04-2006, 02:50 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

Quote:
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).
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 03:23 PM.


Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.