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The importance of deloads

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BuddhaIconThe importance of deloads14-10-2015 @ 18:38 
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Coached by deine Mutter
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This is a controversial question, does a deload impact performance?
In american powerlifting, in the westside styled training(elitefts, Jim Wendler) there is often the necessity of deloads, that they are very important - is this true or just american bias?

When you look to the more effective and more result based lifters in east europe you find practically no lifters who do the traditional deload(50%) the japanese powerlifters actually train without deloads and never stop training, they just rest if their is a injury.
Sheiko lowers the % but still one time in 12 weeks, norwegians also don't deload.

So the question is, do deloads result in greater strength or are they just a roided myth, that is popularized among american powerlifters?



btw: i asked Sheiko, there will be a video, that adresses the topic.
And Pozdeev says yes to deloads, but they are just "somewhat" 70, 80%- deloads.
IainKendrickIcon...14-10-2015 @ 18:46 
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some nice relaxing jazz.
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Littlers right Wink
The_Lone_WolfIcon...14-10-2015 @ 18:55 
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I eat a lot of meat
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They have a place, but it is highly individual... There is only so long someone can train 100% before something goes wrong.
Alex76Icon...14-10-2015 @ 20:34 
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Imo...

They're only important if you're overreaching enough to need them.

They're probably best done by reducing volume rather than weight on the bar.

For most people life throws up deloads often enough not to have to bother with planning them.
AdamTIcon...14-10-2015 @ 20:48 
AKA the great reset
Member 4056, 5208 posts
I have seen a big difference when deloading.

I like to deload after 6 weeks. I guess many more advanced lifters deload less.

I never deloaded for years until the last few months. I am still weak, but have improved a lot this last while.
FazcIcon...14-10-2015 @ 21:22 
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Sports an extremely muscular arse.
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You can't talk about deloads without discussing the entire plan. It's situational.

Within the context of one plan, they'll be neccessary. Within the context of another they won't.

What's more important is whether the plan makes sense and works within what we know about periodisation. HOW you accomplish that whole rest/work relationship isn't important, the fact you do is.
little_aIcon...15-10-2015 @ 09:42 
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still a devious weightlifting bastard
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IainKendrick said:Littlers right Wink


That did make me chuckle Kenders mate. Grin
IainKendrickIcon...15-10-2015 @ 20:31 
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some nice relaxing jazz.
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Glad it did! That was a joke that took most of the life time of this site to get to the punch line lol Happy
IrishMarcIcon...15-10-2015 @ 22:51 
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You should have lighter peroids of training in your plan on a regular basis. I don't think it should be discussed as a "Deload". More the start of a new accumulation phase or planned detraining after a peak.

If you use an overreach or concentrated loading week then you generally need 2 weeks to realise the benefits 1st week with reduced volume and intensity next week with a slight increase.

I think if your training plan leaves you physically in need of a deload week you are training with far too much intensity x volume and should look at your training closely.
matthewvcIcon...16-10-2015 @ 23:52 
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Alex76 said:Imo...

They're only important if you're overreaching enough to need them.

They're probably best done by reducing volume rather than weight on the bar.

For most people life throws up deloads often enough not to have to bother with planning them.


people deload too often because they've read some text calling for every 3rd or 4th week that was based on full-time elite bulgarian lifters doing 8 hour days of training at 'daily max' intensity. they apply this to their own stuff which is typically 2-3 sessions of mainly warming up and 2-3 top sets of squat/bench/dead, not realising 'deload week' in bulgaria was still more work than 3 months of theirs.
drex50Icon...17-10-2015 @ 00:11 
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what will happen if you lift close to max every training session

for me
it works the best

every year i take month or two full rest for ligaments and joints recovery
and after come back im again close to my max, and it takes only a week or two to be in best shape again

because my body remembers

EVERY SESSION MAX TRAINING
THIS IS REAL STRENGTH

not peaking 1 or 2 times a year
this is bulls**t
b15ape1Icon...17-10-2015 @ 08:01 
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British bum sex champ
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drex50 said:what will happen if you lift close to max every training session

for me
it works the best

every year i take month or two full rest for ligaments and joints recovery
and after come back im again close to my max, and it takes only a week or two to be in best shape again

because my body remembers

EVERY SESSION MAX TRAINING
THIS IS REAL STRENGTH

not peaking 1 or 2 times a year
this is bulls**t


Donnie your my new hero...until Paul Savage comes back at least!
samue1sonIcon...17-10-2015 @ 17:14 
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drex50 said:what will happen if you lift close to max every training session

for me
it works the best

every year i take month or two full rest for ligaments and joints recovery
and after come back im again close to my max, and it takes only a week or two to be in best shape again

because my body remembers

EVERY SESSION MAX TRAINING
THIS IS REAL STRENGTH

not peaking 1 or 2 times a year
this is bulls**t


Donnie. Lol.

No insulina bro.
BuddhaIcon...30-10-2015 @ 23:19 
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Coached by deine Mutter
Member 5887, 145 posts
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Well, first thank you.

And actually could someone explain why there is "no need"? Or is here someone who is in scientific research and who can prove that deloads are just like donuts, make you fat, but taste good? This would be really great.
force10Icon...30-10-2015 @ 23:28 
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Drugs cheat
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It's very important to deload I deload every 4th week and as you get older you realy need it

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