I am currently at the end of a training block and this week I am deloading. I have received numerous questions on social media asking how I deload, how often I deload and how to implement one. So I figured I'd do a blog post answering some of these questions.
What is the purpose of a deload?
The purpose of a deload is recovery. This covers our nervous system, energy levels, soft tissues and joints. If you've been over reaching (usually volume related) for a while our bodies tend to start showing signs of wear and tear. Joints can start to get a bit sore, sometimes we get injured, energy levels can drop and performance/strength can become impaired. A deload is a planned recovery strategy which reverses these things to some extent and allows our bodies to return to normal and often super-compensate or become stronger.
How do you deload?
I have used a variety of structures to deload over the years. Currently what I do is the following:
- reduce load on secondary lifts to 85 - 90 % of normal (primary lifts are already running at reduced intensities constantly)
- reduce sets by 1 for all secondary exercises
^ note - this works well with my set up, but it might not be right for you
In general a deload means a reduction in load/intensity. It can be coupled with a reduction in volume. A good range to work with is to use anywhere between 60 and 90 % of the load you would normally use. You should not be training to failure and should aim for the lower end of the rep range you would normally be able to do with the full weight.
For example. Let's say normally you can bench press 100 kg for 8 - 10 reps. On your deload you decide to work with 70% of normal loads. So you would use 70 kg and you would stop your sets at 8 reps (yes even though you can probably do 15 + reps with 70 kg if you went to failure).
How often should you deload?
The answer is going to depend on how you have your program set up. If you are pushing one or more of the important training variables (volume, intensity, frequency) fairly hard and over reaching then you probably want to use deloads reasonably frequently. As a general rule I like to deload every 4 - 10 weeks.
How long should a deload be?
A deload can be as short as a few days (half a week) and it could go for longer than a week if you are very over reached. Most commonly a one week deload will be fine for recovery.
Why don't I just take a week off instead?
You could take a week off from lifting if you want to. The problem with not training at all is you are removing the stimulus which maintains your muscle mass and strength completely. Whether or not you detrain adaptations and to what extent depends largely on how long you've been lifting and how advanced you are. A more advanced lifter is less likely to experience muscle and strength loss in a week compared to a beginner. I would say that if you are at the point where you are hating going to the gym and you need a mental break in order to come back fresh then take the week off. If you are injured then take the week off. If you are going on vacation and will find it difficult to train while away then take the week off. Otherwise the best option to maintain muscle and strength while you recover is a deload strategy.
No, you won't. You don't need to be training at maximum intensity 100% of the time. It's actually detrimental to long term progress to do that.
What if I don't feel like I need a deload?
Sometimes you might legitimately not need to deload in that you haven't really trained hard enough or long enough at a time to truly over reach. Often times though we are just subtly over reached or we have been in an over reached state for a while and it just feels "normal". It isn't until we apply a recovery strategy like a deload and come out the other side that we realise how much better we feel and that performance really was down. If in doubt, deload anyway.
Are deloads and tapers the same?
No, they are not the same thing. A deload typically involves a reduction in load or intensity whilst maintaining volume and sometimes involves a reduction in volume. A taper keeps intensity high and reduces volume. Both are recovery strategies but are applied differently. They can be used in isolation or together eg 1 week deload, 1 week taper. Usually if you taper following a deload you will see increases in strength and performance.
Summary
- Purpose = recovery
- Intensity = 60 - 90 %, no failure
- Frequency = once every 4 - 10 weeks
- Duration = 1 week on average
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- Evan
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