Strategies for Overcoming Gym Progress Plateaus: Deloading
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Understanding Deload Weeks
In previous discussions, I've highlighted how essential progressive overload is for achieving consistent progress in the gym over time. To summarize briefly, "progressively overloading" means gradually increasing the difficulty of your workouts. This can be accomplished in several ways:
- Raising the weights you lift
- Increasing the total workload (more reps or sets)
- Shortening rest periods between sets
While progressive overload is crucial for advancement, there will inevitably come a time when progress stalls. You can't continuously add 5 pounds to your lifts every week, nor can you keep upping your sets and reps indefinitely without consequences.
So, what should you do when you reach this plateau? This is where the concept of a "deload week" comes into play.
What Exactly is a Deload Week?
A deload week is a designated period where you intentionally reduce the intensity (i.e., weight) and volume (i.e., reps and sets) of your workouts. It's akin to "active recovery." Most individuals schedule deload weeks for one week, although the duration can vary based on individual needs.
During a deload, you typically decrease your workout volume and intensity to about 50-60% of your usual levels. For example, if you usually bench press 200 pounds for 4 sets of 10 reps, during your deload week, you might cut back to 100-120 pounds for 2-3 sets of 8-10 reps.
The primary aim of this deload week is to allow your body some time to recover while still remaining active. You shouldn't just lounge around; instead, continue to train but at a reduced intensity.
When Should You Schedule a Deload Week?
From my experiences as a personal trainer and my own workout regimen, I have found that planning deload weeks in advance is often more effective. I typically organize my training in 12-week blocks, incorporating a deload at the end or midway through—around weeks 6 or 7—depending on the intensity of the workouts.
For instance, if I anticipate lifting heavy weights for an extended period, I tend to schedule deloads more frequently. Conversely, if my training regimen is less demanding on the joints (such as not involving heavy barbell work), I might push through the full 12 weeks before taking a break.
Jim Wendler, a renowned strength coach and the mind behind the 5/3/1 program, recommends a deload every fourth week after three weeks of intense training. He states:
"I highly recommend using a deload every fourth week, as it allows your body and mind to rest. You’re not going to get weaker. If you do, it’s all in your mind." — Jim Wendler, creator of 5/3/1.
Why Proactive Scheduling is Beneficial
Scheduling deload weeks in advance allows you to be more consistent and minimizes potential disruptions to your training plan. You'll also generally feel and perform better. By pre-arranging a deload, you can avoid chronic fatigue from excessive training.
However, unexpected life events can arise, and stress—whether personal, professional, or financial—can impact your training. Sometimes, you might misjudge the intensity of your workouts. If you find yourself feeling unusually fatigued, sore, or weaker than usual before your planned deload, it may be wise to adjust your training schedule accordingly.
Maintaining Progress After a Deload Week
Think of returning from a deload as a "reboot" for your training. The goal is to ensure that your new starting point is an improvement over your previous performance.
For example, if you bench pressed 135 pounds for 7 reps in week 1, 8 reps in week 2, and 9 reps in week 3, taking a deload in week 4 could set you up for better results afterward. After the deload, you might aim to:
- Start with 140 pounds for 7 reps instead of 135
- Begin with 135 pounds for 8 reps instead of 7
- Maintain the same weight and reps but focus on enhancing your technique
Focusing on technique is crucial for maximizing results and ensuring joint health over the long term. After all, you want to sustain your training for the next several decades.
Reflecting on my journey, I wasn't aware of deload weeks until I faced injuries from overtraining. This pushed me to seek a better approach, which led me to embrace the concept of deloads.
In summary, incorporating deload weeks can help sustain progress, reduce injury risk, and serve as effective transitions between training phases. Use them wisely, and they will benefit your fitness journey.
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Thanks — Zack
The first video titled "What To Do When Your Progress Stalls" offers insights on overcoming plateaus and maintaining motivation in your fitness journey.
The second video titled "How to Make Progress Exciting Again (Even If You're Stuck)" provides strategies for rekindling your enthusiasm for training, even during challenging times.