Tip How to Do a Regular-Guy Deload Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip How to Do a Regular-Guy Deload If you don' t compete in powerlifting do you still need to deload Yes if you train hard Here' s why and what to do by Paul Carter June 13, 2019August 18, 2019 Tags Training Deloads For Non-Competitors In a perfect world, we'd be able to figure out the exact number of days a week to train, with the exact amount of volume that stimulates growth and improves performance without ever feeling burned out. And in that perfect scenario training would never have to stop. Unfortunately we don't live in a perfect world, so mental, physical, and emotional burnout from training is a real thing. For the non-competitor (who isn't trying to time a training/recovery cycle to create supercompensation for competition) what are the benefits of deloading? It gives the sympathetic nervous system a break. It gives the lifter time to reflect on the previous training cycle. That reflection allows for better planning on the next training cycle. It gives the joints and connective tissue a break. You only have so many revolutions in those things. It allows for higher levels of strength and fitness to manifest through the multifaceted elimination of fatigue (systemic, muscular, mental, emotional). Sort of like a mini supercompensation. Here's some real talk for you. If you don't pay attention to the signs of being rundown from training, then you're probably going to end up getting some "forced rest" from injury. Training is a metaphysical undertaking, especially if you're training hard. That taxes virtually every physiological system you have. So it just makes sense to take some time off to allow for total systemic recovery. So When Should You Deload Here's the method I use: Every six weeks do some self assessments My self assessment was to ask myself if I was hungry or full. Confused? Lemme explain. If you're living in primal times and need to find food, then dopamine is going to be elevated because finding food is kind of important when it comes to survival. It's the neurotransmitter for motivation, achievement, and attainment. Once you get food, and eat a lot of it, your serotonin levels will rise and you'll feel satisfied. I'm oversimplifying, but the point is that the brain is constantly analyzing in order to assess the risk of pain or injury against the satisfaction of winning or achievement. Your brain knows when you need to rest. If you're paying attention to that feedback you'll heed it and rest, not be a dumbass and keep pushing through. At six weeks I ll analyze if I feel full or if I m still hungry Do I look forward to walking into the gym to load up the bar (hungry), or would I rather be doing anything other than that (full)? Do my joints hurt? Is my perception of effort really high compared to what it was last week or the week before, i.e. "these workouts feel tougher than they did two weeks ago." When I realize I need to deload I take at least three complete days off If I need more, I take it. I've taken as much as ten days off. I just didn't want to go back into the gym during that time. I wait until enthusiasm returns That means I'm not ruled by the ridiculous notion that all of my gains are going to dry up while I'm resting. Once I start feeling the itch to return to the gym, I don't. That's right, I don't yet. I sit down and write out my potential programming and think about what it is I'd like to accomplish in the next training cycle. After that I use one to two weeks of break-in training This is where I slowly ramp the effort and intensity back up. There's a myriad of ways to deload, but this is the way I've found that works best. Regardless of what method you choose, adhere to the full three-days off no matter what your deload protocol might be. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Holistic Chest Blast Thibs is a sadistic SOB because he's always glad to bring more pain your way. This time the red glow of his laser sight is dancing around your chest and he's ready to pull the trigger. Chest, Training Christian Thibaudeau October 13 Training Bring the Pain - Part 1 Taking your workouts to the next level Training Ian King January 12 Training Tip The Pull-Up That Builds Your Whole Back This exercise might be too tough for you, but even just a few reps will fire up your upper back and lats. Take a look. Tips, Training Ben Bruno September 12 Training The Simple Cure for Weak Body Parts Just about everyone has one pathetic muscle group. Here's a plan to make that embarrassment a thing of the past. Bodybuilding, Training Ben Bruno December 16