The Down Low For A De-Load
At its core, strength training boils down to a simple concept. Lift, recover, and lift again at a more strenuous resistance, recover, and get stronger. This is the basis of progressive overload, after which you gradually lift more and more weight over time.
This tried and true method works just as well now as it did a thousand years ago, thankfully, we have a much better understanding of how to build strength these days. One such advancement is the method known as ‘de-loading.’
What is De-Loading
De-loading is a simple concept. You still train, just at a reduced intensity and volume.
But why should you incorporate a de-load week into your training program?
While there are no hard and fast rules as to when you should de-load, generally every 8 to 10 weeks it’s a good idea to take a look at your workout log and to see if you’re still progressing. There are hints your body will drop along the way as well, such as:
- Decreased motivation to train
- Constant muscle soreness or joint pain
- Struggling to get through training sessions due to fatigue or feeling like every set is a grind
- Not being able to complete training as planned, for example missing reps or having to use less weight than you desire
De-loading also allows your muscles, joints, and central nervous system to recover more completely.
Finally, you WILL NOT lose any strength throughout a one-week de-load. If anything, you’ll come back refreshed and be able to lift just as much or more than you did before taking a break.
I know when my knees start getting achy and my lower back is consistently sore and stiff, it’s time to lay low and focus on recovery.
Having just completed an 8-week cycle of squats, deadlifts, overhead, and bench presses, the cumulative buildup of training stress had caught up to me.
The simple act of getting into and out of my car was causing me to grimace as the muscles of my lower back let me know they weren’t too happy about the situation.
A Simple De-Load Strategy
Keep doing the same movements but at a reduced intensity and volume.
For example, Mondays are usually squat and bench press days for me. 3 sets of 5 reps each at an intensity of 85 to 90%.
For my squats, I dropped the intensity to 60% of my previous highest set. The week before topped out at 325, so my de-load day started with 3 sets of 5 at 195.
For the bench press, I opted to do a couple of sets of 10 reps of push-ups and dips instead, as these movements target the same muscle groups worked by the bench press.
This method of reducing intensity can be applied to all the big compound lifts.
The same principle applies to your auxiliary lifts as well. I like to incorporate some type of single-leg squatting movement these days as well. Instead of adding any external resistance, I’ll only use my body weight when doing split squats on the TRX.
Bodyweight movements like push-ups, dips, pull-ups, inverted rows, squats, and split squats are a great substitute for any barbell exercise as a way to tamp down the intensity.
If you’re thinking to yourself, this sounds easy, it should be. Think of a de-load as more of an active recovery instead of hardcore training. You shouldn’t be gassed and sore at the end of your session, but rather refreshed and energized.
Plus, working at lighter weights allows you to focus on your form and technique without the stress of pushing a heavy load.
Other Recovery Methods To Consider
There are plenty of other low-intensity options to incorporate into your de-load week as well, such as:
- Walking
- Yoga
- Stretching/ foam rolling/ massage gun
I’m a huge proponent of walking, as it’s a great recovery tool and a very low-impact method to move.
Conclusion
A de-load week can be a valuable tool in your training arsenal.
A well-timed de-load can help prevent injury and overtraining, while simultaneously preparing you to come back motivated and ready to train even harder than before.
Until next time, train hard, train smart, and train safely.
