Are deload weeks a meme? Anyone here actually do them?

Are deload weeks a meme? Anyone here actually do them?

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  1. 3 weeks ago
    Anonymous

    Luv dat Pepe bro
    >answer
    They're only useful if you're doing enough volume and intensity that you're at your recovery limit for a while. Like going from 10 sets to failure to 15 sets for a few months or something. That would require a deload for a week or two afterwards to allow your body to catch up. If you're just some rando gym bro then you almost certainly don't need deloads

  2. 3 weeks ago
    Anonymous

    For most people no because most lifters aren't deep into intermediate numbers.
    But they're not harmful the same way switching to maintence routines for a few months is not harmful it's just not productive.

    From about the middle intermediate numbers on any amount of volume significant enough to make you grow will accumulate fatigue faster than you can recover from it making deloads nessisary. Particularly if you're doing cardio as well because it factors heavily into the big picture of fatigue.

  3. 3 weeks ago
    Anonymous

    I've been lifting for 2 years and eventually my body just tells me I need a break.

    Like I won't be able to lift what I did the previous week and then I'm like yeah let me take a few days off... then I go back and I can continue the progression. I don't lift light for a week though I just take a few days off all together.

    • 3 weeks ago
      Anonymous

      Deloads are reductions in volume.
      Since volume is: sessions * sets * reps weight
      You can deload by reducing any one of but the best is usually sessions or sets. People who made it explicitly about weight were just losers who can't tolerate spending less time in the gym.

      • 3 weeks ago
        Anonymous

        Every 6 weeks, and by the end I'm eager to lift.

        >Deloads are reductions in volume.
        Mine are reductions in weight, following the powerlifter deload advice from RP. I just halve the weight for most stuff and do about the same or maybe a few more reps.

        • 3 weeks ago
          Anonymous

          Unkess you're mathing out what volume you were doing before and comparing it to the volume then there's no telling if it's really a deload or just an idiots accidental foray into periodization. The easiest way to do that without mathing it out is dropping days or sets.

          • 3 weeks ago
            Anonymous

            It's mathed out bro it's divided by two.

            And if I do a few more reps it's like 15 instead of 10 because it's easy, and it's half the weight so frick you.

          • 3 weeks ago
            Anonymous

            Periodization is broscience, deload is just simple logic letting your muscles and tendons rest and recuperate so you can come back stronger.

            • 3 weeks ago
              Anonymous

              >Periodization is broscience
              Periodization is just scheduling your programming around what's coming up. Pre-season training is a form of periodization.

    • 3 weeks ago
      Anonymous

      same here, when I hit a set and only get 1 or 2 reps of something I can usually rep out for 10+ that's my sign to take 3 days off

  4. 3 weeks ago
    Anonymous

    The theory behind deloads is that if you are actually pushing yourself to your limit for an extended period of time, it’s better to back off occasionally than it is to half-ass it the entire time.

    Most people go to the gym when they can and occasionally miss workouts, which means they basically already deloaded last week. So deloads wouldn’t help them at all.

    • 3 weeks ago
      Anonymous

      This. Deloads are for serious lifters who are doing 5+ days a week, progressively overloading, and pushing themselves to failure or close to it. If you’re doing that, then your CNS eventually needs a break. But yeah, if your the type that makes skipping days a habit or just go the gym for the sake of working up a sweat, you don’t need deloads.

  5. 3 weeks ago
    Anonymous

    Every now and then I take a week off. I haven't in a while. Thanks for the reminder, anon.

  6. 3 weeks ago
    Anonymous

    I do one every 6 weeks just to change up exercises. I’ll take an easy week and just kind of get used to 3-4 new movements.

  7. 3 weeks ago
    Anonymous

    yeah man. a week is not enough.
    you should be doing deload years. and then every other year do not fricking move.

    • 3 weeks ago
      Anonymous

      this, get encased in carbonite and you're so refreshed

  8. 3 weeks ago
    Anonymous

    I only work out one every two weeks

  9. 3 weeks ago
    Anonymous

    The more you hammer legs 2x+ a week or do upper 5x yeah you're gonna need a week more like 2 off.

    Deload sucks just take a week or 2 off junkie.

    • 3 weeks ago
      Anonymous

      Running dl squat more than anything induces cns fatigue. What the frick are you doing hitting legs 2x a week when you squat 100+ your bench?

  10. 3 weeks ago
    Anonymous

    How often you need to do them depends on how much above your limit you train. You might need them every five weeks, or maybe only twice a year.

  11. 3 weeks ago
    Anonymous

    not a meme at all. literally just try it yourself and you'll see your performance improve dramatically the week after.

  12. 3 weeks ago
    Anonymous

    Back when I was lifting six times a week I called that “finals week” (every 12 weeks or so)

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