lundi 27 septembre 2010

How to deload properly?

When it comes to maintain a good strength training program, one of the most common error is not to have deload weeks. Some people don't see why they should go easy on a week if they want to get bigger and stronger. But if you do not deload, your body will end up just  not being able to follow anymore. However, if you're a beginner, deloading is not so important. But if you are an intermediate or so, you should include a deload week every 4 week of your program. (weak 4,8,12,etc.)

I recommend you to cut the total training volume per training session by 40%. If you do 20 sets in a session, I suggest you go for 12. You should also keep a big barbell movement for maximal strength, but cut the weight for about 50% of your 1RM, and depending of how your program is designed, you could stick to 2-3 sets of that given compound movement.
For assistance exercises, you could keep the same intensity, but do less sets. So give your CNS a break and don't go to failure.

You could also just cut the heavy lifting off for a whole week and get away, find a relaxing activity that gets your body and your mind away, so that when you get back to training you're ready to eat more iron than ever.

Here are some deloading suggestions:
-If you were not doing lots of bodyweight, you could deload using bodyweight.
-Light kettlebells, bands and light sled work.
-Use extra recovery methods before and after your workout.
-As said earlier, cut your intensity and your training volume.

Stay Strong,
-Will, Hybreed Athletics

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