I realize there is an entire thread on 531, but nothing really specific on my question. Is there really any wrong way of doing this? I know on the major lifts its like 40,50, and 60% of your lifts on the fourth week(or fifth week if your doing the 3 days per week).
My question is how much do I cut my assistance exercises down by? The last 2 cycles on my deload week, I have cut the volume in half and dropped maybe 10% off the weight.
Just looking for some input!!!
what was useful for me was dropping from 5x10 to 3x8, that’s almost 50% less volume, unless you are going too heavy this should do the trick.
On most of my assistance I go up in weight each set, for example 3 sets of dumbells would be 70/80/90 then on my deload week I would just use 70 for all 3 sets. The previous answer works too depending on what your doing. I usually feel like I get a decent workout on deload week but do NOT feel it the next day. Just use your best judgement and go for what feels right for you. Personally I go for slightly less weight but keep reps/sets the same, this follows the same format as the big lifts (almost). I don’t drop as low as 40/50/60% but maybe in the 70% range.
Really depends on how I feel. Sometimes I go heavy on assistance work and sometimes I don’t. If I’m feeling great, I’m not dropping my intensity. If I feel tired, I’ll drop the intensity. I always cut the volume either way.
I’ll usually try to deload specific movements too. Ex: Frequent flat benching has given me shoulder pain on occasion, so if I’m deloading on my flat bench press but I’m feeling great, I’ll do 40%/50%/60% on flat, but then I’ll work up to a heavy triple or something like that on the incline bench rather than pushing it on the flat bench.