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What's your Deload protocol?

IronInsanity

IronInsanity

TID Board Of Directors
May 3, 2011
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I've been on an intense training cycle since the beginning of August and I'm starting to feel some aches and strains. In the past, I would schedule a regular deload week every 2-3 months, working at 50%. Occasionally, I would just take the week off. I've been making good gains and I've been reluctant to work a deload in, but my body is forcing me.

Curious as to what others do for deload and the frequency.
 
Jin

Jin

MuscleHead
Jun 15, 2018
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I've been on an intense training cycle since the beginning of August and I'm starting to feel some aches and strains. In the past, I would schedule a regular deload week every 2-3 months, working at 50%. Occasionally, I would just take the week off. I've been making good gains and I've been reluctant to work a deload in, but my body is forcing me.

Curious as to what others do for deload and the frequency.
A week out of the gym. I’ve done the 50% less reps AND weight. I prefer just to leave it alone.

my body usually tells me it’s time and I get sick. Many times to the point where going to the gym at all is not possible. Today was my third day back and feeling good.
 
monsoon

monsoon

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Nov 1, 2010
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A week out of the gym. I’ve done the 50% less reps AND weight. I prefer just to leave it alone.

my body usually tells me it’s time and I get sick. Many times to the point where going to the gym at all is not possible. Today was my third day back and feeling good.

I also feel that it will auto regulate but it’s a matter of listening to what your body is telling you. When I don’t listen I get injured
 
IronInsanity

IronInsanity

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I agree on the listening to the body part, which is where I am now. But I’m thinking it might be worth it to go back to a schedule to prevent a setback.
 
Rider

Rider

TID Board Of Directors
Aug 27, 2010
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This is a great topic, and an excellent reminder. I’ve been pushing it hard for the last 5-6 months. Been making good, consistent progress but not listening to my body.

About a month ago, my daily job hours expanded to 10-12 hourly days. New tasks, more stress. The stress was keeping my muscles constantly in a tight state. Well, I ended up pulling my lower back doing bent over rows. Not super heavy weight either. Felt the pain right away 8 reps in. Ugh!

I’ve been sidelined for over 2 weeks now. Slowly getting better each day, just lower back pain when attempting to stand up. Sucks, but I blame myself. I don’t think it a serious injury, but one that occurred when it didn’t have to.

Next time, I’m taking a week off every couple of months. Not getting any younger just need to start training smarter these days.
 
DieYoungStrong

DieYoungStrong

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May 27, 2013
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When I was still competing in powerlifting, I'd go into the gym and take 3x5 with 135 on squats, bench and deadlift 3x in a week. Just to keep a groove.

Now that I done competing, and am getting older - if my body is screaming for a week off, I take a week off and bring the dog for a few extra walks that week.
 
IronInsanity

IronInsanity

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May 3, 2011
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Good input everyone
 
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