Anybody ever deload?

[DJ Paul's Arm]

If so, do y'all just take that full week off by not going to the gym or still go but lower the intensity and volume?

It's that time for me to take a deload.

Wondering what others do.

 

[NatiboyB]

I just did one....I follow a 12 week program and at the end of the 12th week I take a week off ezcept for like a bit of cardio.

This was my 3rd cycle doing this.

 

[SATAN]

What would be the benefit of doing this?

 

[DJ Paul's Arm]

What would be the benefit of doing this?

1-2 days ain't enough rest if your following a intense program and been on said program for 2-3 months straight.

Deloading for a week allows your muscles, bones, joints, brain and central nervous system to fully heal and recover. Especially if you notice a plateau and strength hasn't been improving.

I've been told to take a full week off but with diet still strict OR continue going to the gym but low intensity and volume. A time to try out new exercises or work on form.

I'm going to deload next week. Been hitting the gym hard for the past 3 months, 6x a week.

 

[SATAN]

1-2 days ain't enough rest if your following a intense program and been on said program for 2-3 months straight.

Deloading for a week allows your muscles, bones, joints, brain and central nervous system to fully heal and recover. Especially if you notice a plateau and strength hasn't been improving.

I've been told to take a full week off but with diet still strict OR continue going to the gym but low intensity and volume. A time to try out new exercises or work on form.

I'm going to deload next week. Been hitting the gym hard for the past 3 months, 6x a week.

If you are hitting a plateau I would suggest adding variety to your program, different exercises, and only go 3-4x a week.

 

[☃ ೋ]

I do. After the program im running is done, i take a full week off. Although i feel very lazy when i do come back, like i have no urge to do anything.

Also deloading could mean just taking a week of VERY low weight, in comparison to what youre used to, and doing basic stuff with that for a week; in preperation for the start of your next program.

All in all, you need to rest your body at some point, going HAM full year round, will get you injured

 

[Amused Mastery]

I'm on 5/3/1, so every 4th week I do the same lifts but at deloaded weights. Gives your body a bit of a break while keeping you active, and it's also a good time to iron out any kinks in your form.