What defines a "de-load"

[teamfatboy]

I've been trying to work out precisely what a "de-load" means, seems it means different things to different people.

Why I ask is 'cos physio seems to have identified the cause of a niggling lower-back issue I've had (a small tear in a disk) and has recommended de-loading to give it time to heal.

When people schedule a de-load into their long-term training plan, what does that actually mean ?

What I was looking to do, given that for most of my big compound lifts (box squats, front squats, deads) I'm on comparatively low reps (sets of four to six reps), I was looking to increase the reps and drop the weights to ensure I still get a good workout in.

Does this logic actually make sense?

[Eg where I'm currently doing 6x6 front squats at 80kg (total lift 2880 kg), I'd go to maybe five sets of twelve at 50 kg for a total lift of 3000 kg) ]

[steak]

here's a good link mate

http://www.dieselcrew.com/strength-training-deload-rest-and-get-stronger/

[ThePman]

When people schedule a de-load into their long-term training plan, what does that actually mean ?

If normal training is "loading", or placing a stress on your body, then de-loading is removing that stress.

In simple terms, training stress is determined by intensity, volume, and frequency (roughly in that order, although there's plenty of wiggle-room).

De-loading (or unloading) is reducing one or more of those parameters to lessen the stress put on your body and encourage recovery from intervals of harder training.

What I was looking to do, given that for most of my big compound lifts (box squats, front squats, deads) I'm on comparatively low reps (sets of four to six reps), I was looking to increase the reps and drop the weights to ensure I still get a good workout in.

Does this logic actually make sense?

[Eg where I'm currently doing 6x6 front squats at 80kg (total lift 2880 kg), I'd go to maybe five sets of twelve at 50 kg for a total lift of 3000 kg) ]

The whole point of a deload week is to intentionally *not* get a good workout in :wink:

My quick rule of thumb is to cut back in this order: volume -> frequency -> perceived intensity -> actual intensity. That is, cut back the volume at each session first, cut back the subjective difficulty (i.e., no grinder sets or "post-fatigue" training, things like that which involve very high mental efforts) next, then cut back the number of days you lift, and then only if absolutely necessary cut back the working weights.

If you're not already training a ton of days and really don't want to change your weekly template (which most people won't need to do), then the first step is to reduce the volume at each session.

By volume I don't mean sets * reps, I mean total tonnage - sets * reps * weight, which you pointed out. The tonnage is the stress indicator, not the rep range. It's not going to do you much good to unload with a protocol that's going to add *more* stress.

If it were me I'd drop maybe 50-60% of your daily lifts and then stick to maybe 85-100% of your current working weights. Changing the rep range probably isn't necessary.

So given your example of 6x6 at 80kg, change that to maybe 3x6 at 70, or (most likely what I would do) 6x3 at 75-80. I always prefer to keep the *weight* high even if the *effort* is lower.

[nate225]

^^ Summarised well PMan.

I pre-programme deloads into my training, as often as 1 in 3 weeks when we're going hammer & tongs (otherwise more like every 5-6 weeks).

We take a number of approaches to deload, the usual being dropping sets. We will also drop reps (without increasing weight = decreased intensity), and usually say "no bar on back work" (as lower back tends to get hammered with usual DL, Sq, O/H Pressing of our style of training). Also usually avoid main movements (Bench, O/H Bar work, implements).

I believe it would be worth others considering this pre-planned approach.

[Tonka]

Yep, agree with Nate. P-man pretty much summed it up. I tend to lower all facets of my training from assist work right through to main work. Depending on skill level, deloads can very from 1 to 3 weeks.

[teamfatboy]

Thanks folks, appreciate the comment, very helpful indeed, esp the PMan's prioritised sequence of steps to consider. :nod:

[tinytraps]

Pman is right on the money. I plan deloads for my max effort work every 4th week. Basically all i do is just go up to 60% or so for a few sets and then get out.