C.RAM
:
Signs that you need a deload include stalling on your progress, muscles and joints are more achy than usual, decreased sleep quality, lack of motivation to workout, and workouts feel harder to complete.
I would plan a deload every 8-10 weeks of intense training (6-8 weeks if you're in a calorie deficit) and take it regardless of how you're feeling. Prevention is paramount to avoiding injury.
Jakethegr86
:
I find when I struggle with weight that I normally handle easily that's a sign that I need a week of lighter weights and just refocus on form and technique.
JesterSpirit
:
When the weights feel just little heavier than they should and I’m not super excited about lifting. I feel my Deload is as much mental and it is physical
tom_porter
:
if you program your lifting into phases your deloads are built into your mesocycles. sometimes your body just says enough regardless of your program. look at Renaissance Periodization's site for a lot of details.
BenJP
:
As for deloading before any symptoms show: pay attention to the number of training weeks between when your body needs a deload and then program one into your plan one or two weeks before that.
For example, if you are able to workout for 9 weeks after your deload before the weights start to get heavy or you find yourself extra tired then plan to take a deload week every 7 weeks of your plan. 7 weeks on, 1 week deload.
And then … keep paying attention. It’s expected for you to need earlier deload weeks if you have extra external stressors (work/ family/ health) or if you start lifting heavier. Listen to your body.
7 comments
I would plan a deload every 8-10 weeks of intense training (6-8 weeks if you're in a calorie deficit) and take it regardless of how you're feeling. Prevention is paramount to avoiding injury.
For example, if you are able to workout for 9 weeks after your deload before the weights start to get heavy or you find yourself extra tired then plan to take a deload week every 7 weeks of your plan. 7 weeks on, 1 week deload.
And then … keep paying attention. It’s expected for you to need earlier deload weeks if you have extra external stressors (work/ family/ health) or if you start lifting heavier. Listen to your body.