Deloading?

[SouthernLord]

Do you guys plan for deload periods or do you go by "feel"? I've followed programs in the past that had a planned deload period DC, 5/3/1, etc. I am currently PRing weekly and making killer progress. I know by how I feel (aches and pains not CNS fatigue) that I will have to deload soon. I usually look forward to a break every 8-10 weeks but not with the way I've been PRing. Kind of sucks.

 

[djeclipse]

Do you guys plan for deload periods or do you go by "feel"? I've followed programs in the past that had a planned deload period DC, 5/3/1, etc. I am currently PRing weekly and making killer progress. I know by how I feel (aches and pains not CNS fatigue) that I will have to deload soon. I usually look forward to a break every 8-10 weeks but not with the way I've been PRing. Kind of sucks.

It really depends on the individual and how bad/ much of a deload you need.

If I am still feeling ok, just need a break from all the hard work/ volume, I will lift 2 days the next week, and have fun, test my one rep maxes (but with just warm up sets, no actual working sets before or after).

If I am really beat I will take a week off, and then start back into it gradually.

It really depends on what your body is telling you.

If you are making PR's I would try to keep going until I stalled.

 

[OneBreath]

Think long term bro! That devil on your shoulder wants you to push on but you know you need to take a break soon. Let your mind shift to 3 months out when you are at the end of your next cycle and hitting bigger PRs. Try to focus on that and conceptualize your upcoming break as being part of what enables that.

Marathon vs sprint mentality. I struggle with this too. I want to be jacked and shredded THIS MONTH lol.

 

[thebigoz]

I go by feel, personally.

Unless you're timing it due to cycles, then I think this is the best way. Your body will let you know when it's time to chill out. It's up to YOU to listen to it and not get over zealous.

 

[SouthernLord]

Good advice.

I am going to make some minor changes to this program and drop some accessory volume. Try and string a few more weeks of PRs and take a week off regardless. Reset four weeks back and start working back up. It wouldn't be so bad, but my bicep tendons are starting to scream at me. At least my shoulders and back are 100%.

 

[ExtraMile]

When I stall I deload or change programs... usually 8-10 weeks before i stall

 

[DaveTSI]

i go by feel, usually every 3-4 weeks for me

 

[SaiBoT]

By feel and it's usually when I feel something it's about to crack or I know I won't be able to improve...