Going into my 7th cycle of 5/3/1 as of next week but I’ve been starting to feel the effects of not deloading for said 7 cycles so I’ll be starting my first deload tomorrow. I plan to finish the BBB three month challenge (starting the 3x5 BBB) without the deload for the next two cycles as it calls for. Just wondering, in your experience, how much does the deload aid you in making more progress opposed to times (if ever) when you didn’t utilize the deload?
And yes, I know the deload is part of the program, but I’m an impatient little bastard
There’s an honesty to listening to your body after the last 5/3/1 day of the cycle.
IMO If you have been getting enough sleep, food, mobility/rolling, etc. done, your joints feel fine and you have energy to start anew - do it. If you’re hurting, tired, brain fogged, lacking motivation, etc. then take the deload.
Jim has a bunch (7?) of deload options in Beyond to choose from to keep it intense if you feel like going in harder than 40/50/60 x5.
If you train less than four times a week a deload may not be neccessary for three or four cycles because you’re getting at least four days rest (and at least two days straight rest) a week minimum, but if you train hard 4+ Days per week then after every third week may be what the doctor AKA your body ordered.
I often dread deloading but then all of a sudden I feel better, my brain works better, I’m better in the sack, I seem to enjoy everyday life more, I look better, and I get recharged and refocused for the next cycle.
I don’t know why anyone wouldn’t do the deload week. The deload isn’t there just so you can recover and feel better. It allows your body to adapt to a higher level of strength and stabilize the gains you made.
I think the problem is people view a deload week as a wasted week instead of viewing it as a logical step in the process of gaining strength.
[quote]bmcinnis96 wrote:
Btw, have you ever used any of the deload variations? Do they end up being the same amount of volume/intensity? [/quote]
I have tried most of them. Honestly, my best deloads have been when I walked in three days a week (when on a 4 day template), hit dumbbells with little rest for a half hour and left. Of all of Jim’s variants, the original is my favourite because it does what a deload is intended to do best. I remember getting antsy and doing the high intensity variation on one OHP day and regretting it after because intensity shouldn’t really be a part of a deload week and my CNS didn’t recover as it normally would have as a result. Less is more.
[quote]bmcinnis96 wrote:
Btw, have you ever used any of the deload variations? Do they end up being the same amount of volume/intensity? [/quote]
I have tried most of them. Honestly, my best deloads have been when I walked in three days a week (when on a 4 day template), hit dumbbells with little rest for a half hour and left. Of all of Jim’s variants, the original is my favourite because it does what a deload is intended to do best. I remember getting antsy and doing the high intensity variation on one OHP day and regretting it after because intensity shouldn’t really be a part of a deload week and my CNS didn’t recover as it normally would have as a result. Less is more.[/quote]
Thanks for the insight man, I appreciate it!
I didn’t intend to push anything too hard this upcoming week, assistance included
[quote]BillyHayes wrote:
I don’t know why anyone wouldn’t do the deload week. The deload isn’t there just so you can recover and feel better. It allows your body to adapt to a higher level of strength and stabilize the gains you made.
I think the problem is people view a deload week as a wasted week instead of viewing it as a logical step in the process of gaining strength.
Stimulation-Adaptation-Stabilization-Realization
[/quote]
Part of the intent behind the deload week is also to solidify the motor pattern for correct form on the big 4, which is why they are programmed in the 3x5 format, i think of the the deloads as just lighter technique work and some assistance exercises
[quote]BillyHayes wrote:
I don’t know why anyone wouldn’t do the deload week. The deload isn’t there just so you can recover and feel better. It allows your body to adapt to a higher level of strength and stabilize the gains you made.
I think the problem is people view a deload week as a wasted week instead of viewing it as a logical step in the process of gaining strength.
Stimulation-Adaptation-Stabilization-Realization
[/quote]
Part of the intent behind the deload week is also to solidify the motor pattern for correct form on the big 4, which is why they are programmed in the 3x5 format, i think of the the deloads as just lighter technique work and some assistance exercises
[/quote]
Another good point/point of view to look at it from. Thanks man!
I don’t get the impatience part of this argument. You “saved” 3 weeks but if it may have kept you from resetting for a few more cycles and you’d be doing all of 5lbs/10lbs less weight on your lifts… .
Having to convince someone of success explains one of the major reasons why people continue to hit walls, physically and mentally.
They simply won’t do what is necessary.
I had difficulty embracing the deload in the beginning. I felt like I was slacking off, would lose or forfeit progress and, like you, was simply impatient. Over time I came to realize how wrong I was and that not only did deloading not hinder my progress, it actually helped. Granted, I’m 40 years of age and Training takes a toll on my body now that it didn’t when I was 20, but I’d never again go more than six weeks without a deload, and still usually deload every fourth week. Assuming they’re in it for the long haul, and not on some 16 week crash fitness binge, I’d not recommend skipping the deload to anyone. But that’s just my experience and two cents…
[quote]Saeufer wrote:
I had difficulty embracing the deload in the beginning. I felt like I was slacking off, would lose or forfeit progress and, like you, was simply impatient. Over time I came to realize how wrong I was and that not only did deloading not hinder my progress, it actually helped. Granted, I’m 40 years of age and Training takes a toll on my body now that it didn’t when I was 20, but I’d never again go more than six weeks without a deload, and still usually deload every fourth week. Assuming they’re in it for the long haul, and not on some 16 week crash fitness binge, I’d not recommend skipping the deload to anyone. But that’s just my experience and two cents…[/quote]
Started the deload today with squats and it felt great to just get in and do some light work with the knowledge that it was aiding in my recovery for upcoming cycles. Paired the deload work with squats for 5 sets of 2 at 50% just to work on technique with some weight. Did some light leg curls for half the normal work I do there and moved on to foam rolling and stretching for a good 10-15 minutes (I now know the difference between rolling around on a foam roller opposed to actually foam rolling; shit hurts). In general, I don’t feel as if this first deload workout was a waste at all. Much like you said Saeufer, I can only look forward to getting in a deload every 4th week now, they’re great.
[quote]DanProsser wrote:
Most people reading this will never be strong enough to need a de-load. Re-load, don’t de-load![/quote]
deloading isn’t about how strong you are, its about pushing yourself, and then allowing for rest and supercompensation.
Jim didn’t write about the “Deload” and then put a small disclaimer at the bottom saying “this is only for strong people.” Do the cycles as written, deload so you don’t feel like you HAVE to later and it starts to affect your training. In Beyond Jim wrote many different ways to deload and some of the deload programming can be “heavy” as well. Suck it up and do the deload. Don’t just lift for today, lift so you can continue lifting long-term.
[quote]Jaynick77 wrote:
Jim didn’t write about the “Deload” and then put a small disclaimer at the bottom saying “this is only for strong people.” Do the cycles as written, deload so you don’t feel like you HAVE to later and it starts to affect your training. In Beyond Jim wrote many different ways to deload and some of the deload programming can be “heavy” as well. Suck it up and do the deload. Don’t just lift for today, lift so you can continue lifting long-term. [/quote]
That’s all just Jim’s opinion and it’s fine. But for every coach who believe in deloading, there are just as many who don’t. I am one who does not.