Time to recover!


So after a training pretty hard for the last two months and recently getting a new PB on my squat, I think it's time to have a wee rest as my CNS (Central Nervous System) and Posterior Chain are cooked! Heavy Squats and Deadlifts will do that to you after a while, so I'll have a nice little deload week and work at around 50% - 70% of my current 1RMs. Some folk don't like deload weeks, but for me, if you do them right are invaluable. Going into a deload week, I'm usually just a bit tired of training hard and don't want to do it. After deloading I should be physically and mentally refreshed and feeling ready to train hard again.

What is a deload? To put it simply a deload is period of training where the workload, both volume and intensity is reduced to aid recovery and some fatigue management.

Volume is a bigger fatigue inducer than intensity, so look into deloading there first. So I will Squat 3 x 3 @60% for example, then Pause Squat 1x3@60%, my accessory work will also be reduced so instead of 5 x 8 or 4 x 6. I'll only do 2-3 x 10. I never add any new exercises during a deload week as they just add a new stressor and create more fatigue, essentially defeating the purpose of a deload week. You may only train 2-3 times that week, but still keep active. Go for walks, a swim, get a massage and enjoy the recovery.

I also think it is important to treat a deload week like any other training week, if the previous weeks training is around 80% – 85%, you would obviously give your all into that week making sure everything went smoothly and technically sound. The same should be done during a deload, treat 60% like 80% and you will feel the benefits. It may sound silly, but respect the weight that you are doing.

Eat well, Train smart, Sleep and earn your deload week.


0 views

Recent Posts

See All

5 Ways to Keep Training This Winter

It’s starting to get pretty bloody cold. This makes it pretty tough to get yourself to the gym, especially if you go to the gym first thing in the morning or after a long day at work. Your internal bo