Deloading To Build Muscle
You may have heard the term deloading. You might have even heard a thing or two about deloading. But did you know that deloading can actually help you build more muscle if done properly? That's right! Deloading can help you build muscle! So, read on to find out what deloading is, who should deload, when you should deload and how you can use deloading to help you build more muscle.
At it's most basic definition, deloading is a technique that bodybuilders and powerlifters use to give their bodies a break from the stresses of their normal training regimen. After months of pushing themselves to their absolute limits and beyond, strength, motivation and overall progress can begin to stagnate or even decline.
It has been shown that protein synthesis, the process that builds and repairs muscles, is elevated for up to 48hrs in the muscles targeted following an intense workout. So, after a couple of days, whatever muscles that were trained two days prior should be fully recovered (at least in terms of physical repair). A smart bodybuilder or fitness enthusiast knows to space his or her workouts out by not training the same muscles twice within a 48hr period. So, why then do deloads become necessary?
Deloads aren't needed for the muscles to recover as much as they are needed for the central nervous system (CNS). Lifting at, near or beyond your limits with heavy weight and high volume not only causes stress to your muscles, it causes stress to the central nervous system. Both muscles and the CNS adapt to lift more weight, higher reps or whatever your training targets. But over time this can lead to what is affectionately known as CNS burnout.
Your Motivation Will Burn Out Long Before Your Muscles
The signs of CNS burnout usually start with lack of motivation. All of the sudden you feel yourself dragging in the gym. Your drive during your normal workout is just not there and also gone is your need to push past your limits. You might be dedicated, but now all of the sudden instead of looking forward to killing it in the gym, it has become a chore. This feeling is not your muscles screaming for a break, it's something else. This is the beginning of CNS burnout.
Other, more severe signs of CNS burnout can include a decrease in strength and lethargy. Some people have even reported trouble sleeping and keeping focus during the day. However, usually these kind of symptoms are pretty rare. And they are typically only after ignoring the warning signs for an extended period of time without doing anything about it.
Does Everyone Need to Deload?
No, not everyone needs the deload. Deloading is only necessary for athletes who train with the frequency and intensity where CNS burnout might become a problem. If you are just hitting a beginner 3-day split then CNS burnout, and therefore deloading, will likely not be an issue. However, if you are killing it 5+ days a week with high volume or pushing at or near your max on a regular basis then you may well experience signs of CNS burnout at some point. In that case, a great solution would be to deload.
I generally go by the rule deload when necessary. If you have been killing it for months on end and all of the sudden the motivation just isn't there anymore, then it's probably time for a deload. Generally speaking, for most people a deload is needed every 2-4months.
This is when you need to listen to your body and look for the signs. Has it been 2-4months? Are your numbers in the gym stagnating or even worse decreasing? How do you feel about your workouts? How do you feel in general? If you're a bit sluggish, if you just can't find your strength or if you just don't feel like putting in the time anymore then a deload week is probably a good idea to get things back on track.
Deloading means dropping the intensity, volume or both for about a week. Typically, when I deload I do the same training program, but with 70-80% of the weight. If I did 100lbs on cambered bar curl the week before, then on my deload week I would do 75-80lbs with the same number of reps. I don't go to failure during a deload week. Heck, I don't even go near failure. And I also toss out any drop sets, super sets or occlusion training... you know, anything that increases the intensity. Intensity is not the goal during deload week, recovery is.
I've heard more than a few people say, "Instead of deloading, I just take a week off." While it's true that taking a week off from training is an effective way to recover from burnout, it's also taking a step backwards. Deloading allows you to maintain your strength, your muscle and your current activity level. And that means not only do you get to pick up where you left off the following week, but you can keep your same caloric intake during your deload week too.
Dropping down to 70-80% intensity for a week is also not going to result in any muscle loss. However, doing nothing for a week likely will have some negative consequences. But it's only one week, so what's the big deal, right?
What if you needed a deload every 3months for a year and instead of deloading you just decided to take the week off? That means 4weeks out of the year, you were moving backwards. That could add up to a significant amount of muscle that you could have had if you had deloaded instead of sitting on your ass for 4 weeks.
When Should You Deload?
I generally go by the rule deload when necessary. If you have been killing it for months on end and all of the sudden the motivation just isn't there anymore, then it's probably time for a deload. Generally speaking, for most people a deload is needed every 2-4months.
This is when you need to listen to your body and look for the signs. Has it been 2-4months? Are your numbers in the gym stagnating or even worse decreasing? How do you feel about your workouts? How do you feel in general? If you're a bit sluggish, if you just can't find your strength or if you just don't feel like putting in the time anymore then a deload week is probably a good idea to get things back on track.
How Should You Deload?
Deloading means dropping the intensity, volume or both for about a week. Typically, when I deload I do the same training program, but with 70-80% of the weight. If I did 100lbs on cambered bar curl the week before, then on my deload week I would do 75-80lbs with the same number of reps. I don't go to failure during a deload week. Heck, I don't even go near failure. And I also toss out any drop sets, super sets or occlusion training... you know, anything that increases the intensity. Intensity is not the goal during deload week, recovery is.
How Does Deloading Help You Build Muscle?
I've heard more than a few people say, "Instead of deloading, I just take a week off." While it's true that taking a week off from training is an effective way to recover from burnout, it's also taking a step backwards. Deloading allows you to maintain your strength, your muscle and your current activity level. And that means not only do you get to pick up where you left off the following week, but you can keep your same caloric intake during your deload week too.
Dropping down to 70-80% intensity for a week is also not going to result in any muscle loss. However, doing nothing for a week likely will have some negative consequences. But it's only one week, so what's the big deal, right?
What if you needed a deload every 3months for a year and instead of deloading you just decided to take the week off? That means 4weeks out of the year, you were moving backwards. That could add up to a significant amount of muscle that you could have had if you had deloaded instead of sitting on your ass for 4 weeks.
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