Slowly's picture
Slowly
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+ 5 Week of unloading

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Today, while performing a set of Bench Presses, I was listening to a group of people talking to each other.
He was being told:
"I train six days a week and I feel great. "
"Real men never dump. "
"I don't know the word unloading."
Leaving aside these bar speeches, the unloading is a practice that is part of all sports where there is a "programming" (you know what I'm talking about).
The discharge is something planned and inserted, it is part of the training as well as the loading, volume and intensity.
I'll give you a personal example in the Bench Press.
I perform a certain number of training sessions, a certain number of sets and repetitions, which will undoubtedly lead me to have significant gains in strength, with a growth (progression) of the loads used. After a certain period I notice a slowdown in performance (I perceive it around the sixth week), even at the psychological level.
Right now I'm taking the week of unloading; that doesn't mean sitting in front of the TV.
You can download in different ways:
Reduction of workloads:
The most commonly used unloading technique consists in reducing the weight loads by 30-35%, sometimes even by 50%, while maintaining the same series, repetitions and rest periods.
Frequency reduction;
Make fewer workouts during this week, for example if we do four workouts a week you can choose to make only two.
I personally don't use the training diary this week. I train at "sensations", no matter the frequency or intensity, the series or the repetitions. I only use the machines and Multipower, lowering the loads a lot. Paying close attention to the mind-muscle connection.
Lots of concentration and slow movements.
This is my advice:
Even if we feel good and do not feel the need, we consider the discharge as an integral part of our programming. Let's not forget that training, especially when intense, is a stress for the body. Such stress, if properly dosed and exploited, leads to the much desired overcompensation, but if misused it can cause more damage than benefits.

Remember that the discharge, in addition to the physical level, plays a fundamental role from a psychological point of view.

junkyarddesiel's picture

Deload

press1's picture

Do you train primarily for strength or bodybuilding purposes? I'm just curious with you saying you pay close attention to the mind muscle connection and do lots of concentration and slow movements.

Slowly's picture

My day of strength is Monday.
5x5 Squat, Bench Press, Deadlift.
It's the only day I keep everything under control, through my training diary. Progress, sets and repetitions.
Lots of concentration and connection between mind and muscle, with slow and controlled movements.
All this only on Monday, otherwise my head starts smoking lol

press1's picture

So why do you need to take a full week off every 6th week if you just train moderate reps for strength on 1 day of the week? You should not be training those 3 big movements all on the same day either...Thats complete overkill and won't gain you any decent amount of strength on either bench or deads after 5 sets of squats.

Slowly's picture

I chose this program because it's what makes me feel good psychologically, and believe me that's all for my earnings.
On Wednesdays I do all the back, on Fridays all the front with a recall on the legs.
I lift the repetitions until the 12th.
Believe me the intensity is really high, I can not devote more than one day to strength. The head does not hold.
This is in my case.
The old school used to train fundamentals three times a week with different intensities.

Slowly's picture

Bro, this guy's probably the biggest member on Eroid here lol

professer X's picture

Lmfao....

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Slowly's picture

Level 1 only demonstrates my path here in the site. I try to do my best, helping others for what I can. Remember one thing, "gentlemen born, you do not become".

Reread the shit you write:

https://www.eroids.com/pics/running-on-trt-250mlweek-..-blood-test

https://www.eroids.com/pics/deltoid-progress..

Slowly's picture

Three weeks is a little short for me.
I generally feel the need to download after the sixth week.

johnmarshall12's picture

In the old days it used to be called "Overtraining"! Sometimes less is better. These are lessons we all know but tend to forget. Doing less or getting out of the gym for a week can help break plateaus! Excellent post +

Slowly's picture

Thank you

House's picture

Yeah if you listen to some pro they always said if they could go back they would have taken more time to rest.

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Makwa's picture

Supercompensation, bro. This is how we get bigger. You bust your ass in the gym until you start feeling fatigued, getting weaker etc. That is the point called overreaching (this is not over-training by the way). Your level of fitness is actually declining at this point. You need to reach this point for maximum supercompensation to occur. This is where the body will rebuild itself bigger and better then before to handle those loads again if given adequate rest and nutrition i.e. the deload phase that you are talking about.

This all should be happening in micro-cycles. That is typically about a 6 wk process with me. 6wks of hardcore training just to the point where it feels like I got ran over by a bus all time. 4-5 day deload phase with lots of food and rest with minimal training. This is when all the best growth occurs.

Slowly's picture

The same thing happens to me, after six weeks I need to recharge the batteries. My big recharge starts psychologically. If I feel good mentally I'm also fine with my body.
The correct nutrition is always around the corner. Thanks bro.

addicted.to.pain's picture

well said dude, very well said and I agree.

Some of the best strides I've made in my training , have been made after taking time off or slowing my training down. Its almost like taking time off gives your body time to download your gains , kind of time to really implement the new size and strength to your frame.

After the time off I notice gains in strength and some size, not to mention it gives my joints time to recover some.

Slowly's picture

Imagine our body stressed months and months, years after years. In my opinion, the more we go forward with age, the more we have to take this factor into account.
The joints will thank us