[Boltonian99]

Age:25
Weight:130lbs
Training experience:5 years

Hi,

I train like a typical ecto, using compound excercies and lifting heavy weights all the time (heavy for me anyway). I have heard the phrase deloading phase but don' tunderstand it. Could someone explain the term and advise whether someone training like myself should be doing it.

Thanks

Mark

[chrispghmuscle]

You mean like switching your routine to shock your body, something like that?

[JakeVendetta]

To deload is just to take a week or 2 to recover from training hard, you can do it plenty of ways. Typically its just a week off with cardio and stretching, but some also will hit the weights with a lighter weight and less intensity. It allows you to recover physically mentally and even emotionally.

[FronttaBackThickness]

personally
if you've been training since your 20, since your 25 and you only weigh 130 lbs id take a week off, gather your wits, eat like a horse, eat dirty please yourself, you know? all the while, get together some information. make adjustments to your diet and develop another training protocol.
you will be physically, mentally, and emotionally prepared for a serious dedication to the gym and the kitchen and ready to make some gains.

[Boltonian99]

I meant what Jake is talking about, my understanding was it is a period for any new muscle to bed in and for recovery. How often would you do a phase like this?

Also, i know my stats are pretty piss poor considering how long i have been training, i think i have hampered my progress with my eating habits. That is why i have just posted a bulking diet in the nutrition section so any advice on that would be appreciated.

[FronttaBackThickness]

hopefully you wouldn't have to do it too often.
one approach would be what chris was hinting at; changing up your routine.
the other is just take that week or so off.
the best, in my opinion, would be a combination of both and yes it would give you all the recovery you need to come in and get the shock value on your muscles given you've got your diet straight on your off time.

[Boltonian99]

I do change the excercises i do every 6-8 weeks but maybe i should look at changing stuff like rep range, rest periods, etc. I generally use a rep range of 6-10, 3 sets of 3 excercises for larger body parts and 3 sets of 2 excercises for smaller parts- going to failure only on the final set of each excercise. I train 3-4 times a week.

[ZiR RED]

Intense training (should) lead to over-reaching. Over-reaching is a state of staleness in progress, possibly combined by minor fatigue, reduced recovery, etc. Its a step away from over-training. However, if adequate rest and recovery is applied, then huge gains are made.

In any good training regime, a period of deloading is systematically programmed to follow up the over-reaching. Generally, it is comprised of reduced volume, frequency, and intensity. To what degree depends on how close to over training you are. In some cases, where you may be over trained, a full week or two of rest may be needed.

Personally, I work in 4 week blocks, training 5 days a week (3 full body resistance sessions using about 25-30 sets per session, and 2 sprint sessions, covering about 1500m of sprinting). I follow this up with a week of only 2 full body sessions, each session using only about 8-10 sets, and light aerobic cardio, preferably in an aquatic environment if the weather permits (ie: if its summer).

Br

[Boltonian99]

Interesting stuff ZiR RED. On your less intense week would you still do some sets to failure?

[ZiR RED]

Originally Posted by Boltonian99

Interesting stuff ZiR RED. On your less intense week would you still do some sets to failure?

I rarely ever take sets to failure; never any olympic or exercises that require triple extension.

But to answer your question, no, I would not be taking any sets to failure.

Br