De-loading
Posted by Connie K on
Ever since this health scare (I talked about in the cardio post), I’ve re-evaluated a lot of things. I’ve always wanted to take a week or so to deload but I like training heavy and with 100% intensity. It almost feels like a waste of time for me to put in partial effort in the gym. However, this is not the case! Deloading is important; it helps your body heal and gives your joints a break.
Let’s say you’ve been training hard and heavy for 8 weeks, giving it absolutely everything. In that 9th week, you start to feel tired all the time, even upon waking, depressed, and sick. You can’t understand why, your nutrition is spot on and so is your rest, nothing’s changed. Well, it just might be time for you to do a deload!
I’ve known about this for a long time but I’ve been very reluctant to do it. I only take time off from training when I’m forced to. Things such as injury, sickness, or vacations and etc are the only things that keep me from training. If you’re like me and hate taking time off this is one of those things you probably will love because you get to keep training.
The way I approach deloading is:
- Do the same split I normally would
- Reduce Volume by 50%
- Reduce Weights by 50%
- Stay on the same diet