Disclaimer: Alright people, I’m going to start sharing my true thoughts on training and it not be a tongue and cheek rant. Like with most things written on line take it with a grain of salt.
Bulldog training: Planned deloads or just sitting on your ass doing nothing
Deloading. Point blank I am not a fan! I do understand the reasoning for it. My issue is ever since 5/3/1 has become popular , everyone and there brother is doing deloads. Not just from guys that follow 5/3/1 but it seems allot of newer programs are following some sort of planned deload. [Before you devoted bastard get your panties in a bunch I am not knocking 5/3/1 or Wendler himself].
Most of us here knows the basic drill. Pretty much it has come customary to train 3 weeks then take the fourth off. The reason for is, to help with recovery and warding off over training. Along with preventing mental burn out. It is a great concept. Trust me; I am all about telling people about the need for proper recovery. I am the first one to explain to someone that in the gym is where you stimulate your body. While being outside of it is where you body does the necessary things to grow and get stronger.
This is all well and good. But the down side of deloading is for that period of time, some one is not actually providing any training stimulation. Yes you might be doing something, but the bottom line is more active recovery then actually training.
That where the issue lies with me. Look at it this way. A person lifts for three weeks then they deload for a week. If one would look at the big picture, In a year a person would be on a deload period a total of 12 weeks. So for almost 3 months out of the year that person is honesty not doing anything to stimulate gains. Psychologically I have a hard time with that one. As I was doing a rough draft of this I found that my thoughts was shared by another. Paul Carter of Lift Run Bang, gives the same example I give above.
Excluding 5/3/1 , again this isn’t about 5/3/1. I’m seeing more and more program designers are using some sort of planned deload. With these planned deloads normally all around the magical fourth week. To me it seems that deloading is becoming a nice little band aid for some of these guys. Instead of writing out programs which modulates volume and intensity smartly. Which might allow for longer progression period before a break is needed. There just dropping in a deload to cover possible flaws in that area.
Another problem with planned deloads in programs that there are too many variables to consider. One person might be able to train hard for eight weeks and have no visible signs of diminished performance. While another person might only be able to deal with training for two weeks. Obviously, physical age would play a factor along with actual experience. Then when you factor in intensity and the volume being used in any giving programs. I find it very hard to consider even worrying about using a planned deload for someone whom is fairly young and is just starting out.
I am really starting to find it amusing what I’m starting to see on line here lately. More and more when someone complains about their gains or I should say lack of. Someone always seems to suggest that person needs to take a deload. Really? Out of all the possible variables that could be the issue ,. Poor eating and sleep habits. Poor executions of the actual lifts. Or, that person just has a plain old terrible program. I ask, how does a actual deload cure that?
Personally, at this point for myself. I would much rather be doing a routine which allows me to train consistent for a long period of time before having to take a short break.
For the record, for anyone reading this. If you are doing a program that you didn’t design yourself. If it calls for a planned deload , I would suggest you should do it. Since who ever wrote it has a reason for it.
