Deload Then Minicut

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hi, everyone what do you think @Christian_Thibaudeau or everyone else

Is it better for an a2 training junky after 16 weeks without any deload and already accumulated fatigue 2 weeks complete deload without training

or 4 weeks less volume (but my problem is always the all or nothing attitude, light training is difficult for me)

After the deload, a minicut will follow for 4 weeks

Then 1 week deload, then another 12 weeks to build up

what do you think of this approach? thanks in advance for the answers

2

Well, it depends on the degree of your fatigue.

Are you just tired or also lethargic, show symptoms of depression, brain fog, low libido etc.?

You know your body best so if you think you’re in no condition to start a new cycle because you feel like crap, then I would definitely do a deload. In any case, I always recommend 1-2 weeks deloading after a 12-16 week training cycle. Not only to recover completely but also to resensitize your body to the stimulus of training, thus enhancing the mTor response (I got this from Coach Thib, it’s not my own wisdom).

If you decide to do a deload, than you’ve got several options:

  1. Deload for 1-2 weeks where you:

  • Drastically reduce training frequency (train 2 times instead of 4).

  • Reduce training volume: 40-60% less than the volume you did in the last week of your 16 week cycle. This is the approach I would use if you finished your cycle with high volume.

  • Reduce training intensity: 10-20% less weight than what you used in the last week of your 16 week cycle. This approach is best suited for a cycle thats oriented towards strength when you were exposed more to heavy loads rather than volume.

  • Do conditoning work instead of weight training and reduce your training frequency a bit (let’s say 3 times a week). This will improve recovery (provided you don’t overdo it), increase blood capillaries, enhance your cardiovascular capacities and fully prepare you to be more efficient, better conditioned and probably stronger too once you start your minicut.

Note: eat at maintenance during this 1-2 week deloading period to enhance recovery, fill up those glycogen stores, improve fitness, dissipate fatigue and reload mentally before you start your next cycle. Eating at maintenance for such a short time will not screw up your results and decreases the risk of undesirable metabolic adaptations.

  1. Deload for 4-5 weeks where you reduce volume up to 1/3 of what you did in your last cycle. This would actually be a good approach for you because you like to train hard. You can still do that because the low volume compensates for the high effort you put into your worksets. Just make sure to pay enough attention to hydration, quality nutrition and most of all sleep hygiene.

  2. Completely stop training for 2 weeks straight and focus on active recovery like walking, cycling etc or mobility work. This option will only work if you can see the benefit for further training. If this kind of activity is frustrating to you, choosing another option will be better OR you could start a temporary project in which you can project that all or nothing mentality so you have an outlet.

3

@lou_smeets

thank you for your very detailed answer
i feel tired yes, a bit lethargic, libido is ok and not depressive either, but i definitely don’t feel ready for a new build-up cycle

Since I will then have two weeks of holiday and we will be with friends in Germany for the first week, I will spend this week with hiking and eating well as you described :slight_smile:

The second week of holiday at home I will only do the cardio part (3x/w) of my minicut plan

Then minicut 4 weeks followed by a deload week with 60% less volume and then with power into the new cycle

Unfortunately I don’t have that much experience after 8 fat years of powerlifting with linear periodization :grimacing:

anyway thanks again