Needing advice and experiences with a deload week. I am thinking about taking one as I never have taken one before. I just don’t know how to program that week of deload or know what to do. Looking for advice, please.
1 Like
Why? Are you feeling run down?
I feel like I am. Sometimes lethargic, or not as much drive. Other days, I feel great!
My take is this. If your feeling overall rundown take a deload week. Let you body recover.
If you feel that just one or two body parts are not recovering then deload just those parts.
If your feeling rundown 4 weeks into a block then rethink your programming.
Thanks! On a deload week, do you suggest not setting foot in the gym, or what do you recommend for programming?
Personally I still train but at maybe 60%. Two sets instead of three per exercise and maybe leave out big taxing movements.
Unless you’ve dug a huge hole no reason not to keep the blood moving.
The key is to find out what works best for you. Some guys need to train or they are shot when the come back to 100%. Some need to take off completely if cns is taxed too much.
Experiment.
I walked on a treadmill on an incline for 5 days on my last deload. Got in as much walking outside in the sun as I could as well.
2 Likes
If you don’t set foot in the gym it would be called “no load” week
2 Likes
Zero lifting, correct?
Gotcha and obviously shift caloric intake down, correct?
1 Like
I walked on a treadmill for 6 days of that week and walked outside in the sun as much as I could.
That would have the opposite result of recovery
Nope. Cals stay the same. Shifting down I think would impede recovery/growth. I would
Leave out any normally planned cheats or high days but would stick to base diet.
1 Like
If I lift you mean?
Do you shift caloric intake down as well?
I do not mean that, no. Per your other question, I don’t eat less.
The purpose of a deload is recovery. The purpose of nutrition is recovery. Shifting nutriton down when the goal is recovery makes no sense to me.
Alright. I just didn’t know if less activity and keeping calories high like I was still highly active would cause fat gain.
1 Like
How much fat do you figure you can gain in a week?
Not much. Just an honest question and you make a valid point.
Thank you. I was hoping to provide an honest answer to your honest question.
If I was cocnerned about the fat gain from 1 week of eating, I would seriously consider examining my relationship with food.
1 Like